Free Printable: Low Carb & Keto Food List

• How To Make Keto Gumbo
• Frequently Asked Questions
• More Southern Keto Recipes
• Tools To Make Low Carb Gumbo
• Keto Gumbo Recipe card
• Recipe Reviews

Let me show you just how delicious keto Cajun food can be with this easy keto gumbo recipe. Instead of using a flour-based roux that’s used in traditional gumbo recipes, this low carb gumbo is thickened naturally with okra and file powder instead, which saves a step and some carbs. We’re also using cauliflower rice instead of the regular kind, but with all the other things going on in there, I promise you won’t even notice.

Trust me when I say, it’s not lacking in any of the flavor you expect from this dish. Keto gumbo is smoky, garlicky, and peppery in all the right ways, just like the original.

Use my homemade cajun seasoning mix for maximum zing in your low carb gumbo, but you can also use a pre-made version if you like. Or swap it with creole seasoning if you want that variation.

Looking for more cozy and comforting meals in a bowl that are also keto-friendly? Try my other keto soup recipes – like chicken pot pie soup , keto French onion soup , or whole30 chili . All the comfort, none of the carbs.

THE EASY KETO FREEZER SYSTEM

Make 12 meals in 2 hours, plus recipes and freezer guides!

GET IT NOW

How To Make Keto Gumbo

This easy keto gumbo recipe comes together in less than an hour – and a lot of it is hands-off! Here’s how we make it:

• Saute the okra. Cook okra in a small skillet until no longer slimy – this will prevent your soup from being slimy, too. Lesley from my team told me about this trick, and she’s from the south, so you know it’s legit! 😉

TIP: If you want this to be truly a one-pan meal, feel free to saute the okra in your dutch oven. It’ll take a bit more time since you’d have to wait for it to be done before sauteing the veggies in the next step, but you’d save on dishes.

• Saute the holy trinity. Heat oil in a large dutch oven and saute bell peppers, onions, and celery, until soft. (This trio is called the “holy trinity.”)

• Brown the sausage. Add andouille sausage and cook until browned.

• Sizzle the garlic. Make a well in the center of the dutch oven and add minced garlic. Let it sizzle for about 30 seconds, then stir into everything else.

• Simmer the soup. Add store-bought or homemade chicken broth , tomatoes , okra, Cajun seasoning , and sea salt to taste. Bring gumbo to a boil, then simmer.

• Cook the shrimp and cauliflower rice. Add the shrimp and simmer for a few minutes. When the shrimp is not quite done, add cauliflower rice and simmer some more, until cauliflower rice is soft and shrimp is opaque.

• Thicken. Sprinkle your keto gumbo soup with file powder and stir until thickened.

TIP: File should be added at the end and thickens as it sits. Don’t add during cooking or boiling, this will make the gumbo stringy and too thick.

• How many carbs in gumbo? Most gumbos will have about 20 grams net carbs per serving, but it will of course vary recipe to recipe. Restaurant versions may be higher. In this keto gumbo recipe, we’re skipping the roux (it will get plenty thick without it!) and the rice, so each serving of gumbo has just 8.6 grams net carbs . And keep in mind this is a large serving – 1.5 cups – that’s enough for a full meal . If you serve it as a starter, you can easily cut that to 1 cup.
• Is gumbo keto friendly? Most gumbos are not keto-friendly. Because this version only has 8.6 net carbs, it’s a great keto alternative that still has all of the flavor of traditional gumbos.
• How do you make a keto friendly gumbo roux? While gumbos are traditionally made with a roux, we don’t actually need it in this version. Instead, we’re thickening the gumbo with okra and file powder .
• Can you add chicken or other seafood? Absolutely! I made this keto-friendly gumbo with andouille sausage and shrimp to keep things simple—though with the holy trinity (peppers, onions, celery), meats, and spices, I still hit 12 ingredients! It’s a mix of Creole and Cajun styles—Creole gumbo has okra, tomatoes, and both meat and seafood, while Cajun gumbo sticks to one or the other. Mine leans Creole but uses Cajun seasoning and andouille. Feel free to mix up the proteins—chicken, duck, oysters, crawfish, crab, or even a combo all work! Just cook chicken or duck after the sausage, while seafood goes in at the end, like I do with the shrimp.

More Southern Keto Recipes

• Southern Fried Cabbage – With crispy, savory bacon, this dish will make any picky eater love veggies.
• Cajun Shrimp Caesar Salad – A lighter meal that doesn’t skimp on flavor, thanks to perfectly seasoned shrimp and homemade dressing.
• Low Carb Cajun Onion Rings – So crispy and zesty, with no white flour whatsoever.
• Keto Jambalaya – Chock full of spicy sausage and veggies — you won’t miss the rice.

Tools To Make Low Carb Gumbo

Tap the links below to see the items used to make this recipe.

• Small Skillet – The perfect size for sauteing okra for gumbo. However, you can skip it if you prefer to just saute in the dutch oven instead.
• Dutch Oven – A quality dutch oven is a must for gumbo! The cast iron helps it simmer properly at a consistent temperature, and the special textured lid on this one helps keep the moisture circulating.
• Souper Cubes – A convenient way to freeze individual portions of gumbo… or any soup.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 12 oz Okra (fresh or frozen, sliced into 1/2-inch rounds) ▢
• 2 tbsp Olive oil ▢
• 12 oz Andouille sausage (sliced thinly) ▢
• 2 large Bell peppers (diced; I used red and green) ▢
• 1/2 large Onion (diced) ▢
• 1/2 cup Celery (diced) ▢
• 4 cloves Garlic (minced) ▢
• 8 cups Chicken broth, reduced sodium ▢
• 1 14.5-oz can Diced tomatoes (with liquid) ▢
• 2 tbsp Cajun seasoning (start with 1 tbsp if you don’t want spicy) ▢
• 1/2 tsp Sea salt (to taste) ▢
• 24 oz Cauliflower rice (fresh or frozen) ▢
• 12 oz Medium shrimp (peeled and deveined, thawed if frozen) ▢
• 1-3 tsp File powder (optional, for thick gumbo, adjust to desired thickness) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a small skillet over medium heat, cook the okra for about 5 minutes , until any slime cooks away.
2. Heat the oil in a large dutch oven over medium heat. Add the bell peppers, onions, and celery. Saute for 5-8 minutes , until the vegetables are soft.
3. Add the sliced sausage. Saute for about 5 minutes , until browned.
4. Make a well in the center and add the minced garlic. Let it sizzle for about 30 seconds, until fragrant, then stir in with everything else.
5. Add the chicken broth, diced tomatoes, and sauteed okra. Season with cajun seasoning and sea salt to taste.
6. Bring the gumbo to a boil, then cover and simmer for 30 minutes .
7. Add the shrimp. Simmer for 5 minutes .
8. Add the cauliflower rice. Simmer for 5 minutes again, until shrimp is opaque and cauliflower rice is soft.
9. Remove from heat. Sprinkle gumbo with file powder and stir, until thickened.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 1/2 cups

• Store: Keep the soup in the fridge for 2-3 days.
• Meal Prep: This keto gumbo is even better the next day! Perfect for making ahead.
• Reheat: Warm it up in the microwave or on the stove—just don’t overdo it, or the shrimp will get tough.
• Freeze: Freeze for 2-3 months, then thaw in the fridge overnight before reheating.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Gumbo Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Gumbo

This easy keto gumbo recipe is a Southern classic made low carb. It’s a simple, healthy one-pot meal that’s naturally thickened and full of flavor.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-gumbo/

Ingredients

• 12 oz Okra (fresh or frozen, sliced into 1/2-inch rounds)
• 2 tbsp Olive oil
• 12 oz Andouille sausage (sliced thinly)
• 2 large Bell peppers (diced; I used red and green)
• 1/2 large Onion (diced)
• 1/2 cup Celery (diced)
• 4 cloves Garlic (minced)
• 8 cups Chicken broth, reduced sodium
• 1 14.5-oz can Diced tomatoes (with liquid)
• 2 tbsp Cajun seasoning (start with 1 tbsp if you don’t want spicy)
• 1/2 tsp Sea salt (to taste)
• 24 oz Cauliflower rice (fresh or frozen)
• 12 oz Medium shrimp (peeled and deveined, thawed if frozen)
• 1-3 tsp File powder (optional, for thick gumbo, adjust to desired thickness)

Instructions

1. In a small skillet over medium heat, cook the okra for about 5 minutes , until any slime cooks away.
2. Heat the oil in a large dutch oven over medium heat. Add the bell peppers, onions, and celery. Saute for 5-8 minutes , until the vegetables are soft.
3. Add the sliced sausage. Saute for about 5 minutes , until browned.
4. Make a well in the center and add the minced garlic. Let it sizzle for about 30 seconds, until fragrant, then stir in with everything else.
5. Add the chicken broth, diced tomatoes, and sauteed okra. Season with cajun seasoning and sea salt to taste.
6. Bring the gumbo to a boil, then cover and simmer for 30 minutes .
7. Add the shrimp. Simmer for 5 minutes .
8. Add the cauliflower rice. Simmer for 5 minutes again, until shrimp is opaque and cauliflower rice is soft.
9. Remove from heat. Sprinkle gumbo with file powder and stir, until thickened.

Maya’s Recipe Notes

Serving size: 1 1/2 cups

• Store: Keep the soup in the fridge for 2-3 days.
• Meal Prep: This keto gumbo is even better the next day! Perfect for making ahead.
• Reheat: Warm it up in the microwave or on the stove—just don’t overdo it, or the shrimp will get tough.
• Freeze: Freeze for 2-3 months, then thaw in the fridge overnight before reheating.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• How To Make Keto Gumbo
• Frequently Asked Questions
• More Southern Keto Recipes
• Tools To Make Low Carb Gumbo
• Keto Gumbo Recipe card
• Recipe Reviews

Let me show you just how delicious keto Cajun food can be with this easy keto gumbo recipe. Instead of using a flour-based roux that’s used in traditional gumbo recipes, this low carb gumbo is thickened naturally with okra and file powder instead, which saves a step and some carbs. We’re also using cauliflower rice instead of the regular kind, but with all the other things going on in there, I promise you won’t even notice.

Trust me when I say, it’s not lacking in any of the flavor you expect from this dish. Keto gumbo is smoky, garlicky, and peppery in all the right ways, just like the original.

Use my homemade cajun seasoning mix for maximum zing in your low carb gumbo, but you can also use a pre-made version if you like. Or swap it with creole seasoning if you want that variation.

Looking for more cozy and comforting meals in a bowl that are also keto-friendly? Try my other keto soup recipes – like chicken pot pie soup , keto French onion soup , or whole30 chili . All the comfort, none of the carbs.

THE EASY KETO FREEZER SYSTEM

Make 12 meals in 2 hours, plus recipes and freezer guides!

GET IT NOW

How To Make Keto Gumbo

This easy keto gumbo recipe comes together in less than an hour – and a lot of it is hands-off! Here’s how we make it:

• Saute the okra. Cook okra in a small skillet until no longer slimy – this will prevent your soup from being slimy, too. Lesley from my team told me about this trick, and she’s from the south, so you know it’s legit! 😉

TIP: If you want this to be truly a one-pan meal, feel free to saute the okra in your dutch oven. It’ll take a bit more time since you’d have to wait for it to be done before sauteing the veggies in the next step, but you’d save on dishes.

• Saute the holy trinity. Heat oil in a large dutch oven and saute bell peppers, onions, and celery, until soft. (This trio is called the “holy trinity.”)

• Brown the sausage. Add andouille sausage and cook until browned.

• Sizzle the garlic. Make a well in the center of the dutch oven and add minced garlic. Let it sizzle for about 30 seconds, then stir into everything else.

• Simmer the soup. Add store-bought or homemade chicken broth , tomatoes , okra, Cajun seasoning , and sea salt to taste. Bring gumbo to a boil, then simmer.

• Cook the shrimp and cauliflower rice. Add the shrimp and simmer for a few minutes. When the shrimp is not quite done, add cauliflower rice and simmer some more, until cauliflower rice is soft and shrimp is opaque.

• Thicken. Sprinkle your keto gumbo soup with file powder and stir until thickened.

TIP: File should be added at the end and thickens as it sits. Don’t add during cooking or boiling, this will make the gumbo stringy and too thick.

• How many carbs in gumbo? Most gumbos will have about 20 grams net carbs per serving, but it will of course vary recipe to recipe. Restaurant versions may be higher. In this keto gumbo recipe, we’re skipping the roux (it will get plenty thick without it!) and the rice, so each serving of gumbo has just 8.6 grams net carbs . And keep in mind this is a large serving – 1.5 cups – that’s enough for a full meal . If you serve it as a starter, you can easily cut that to 1 cup.
• Is gumbo keto friendly? Most gumbos are not keto-friendly. Because this version only has 8.6 net carbs, it’s a great keto alternative that still has all of the flavor of traditional gumbos.
• How do you make a keto friendly gumbo roux? While gumbos are traditionally made with a roux, we don’t actually need it in this version. Instead, we’re thickening the gumbo with okra and file powder .
• Can you add chicken or other seafood? Absolutely! I made this keto-friendly gumbo with andouille sausage and shrimp to keep things simple—though with the holy trinity (peppers, onions, celery), meats, and spices, I still hit 12 ingredients! It’s a mix of Creole and Cajun styles—Creole gumbo has okra, tomatoes, and both meat and seafood, while Cajun gumbo sticks to one or the other. Mine leans Creole but uses Cajun seasoning and andouille. Feel free to mix up the proteins—chicken, duck, oysters, crawfish, crab, or even a combo all work! Just cook chicken or duck after the sausage, while seafood goes in at the end, like I do with the shrimp.

More Southern Keto Recipes

• Southern Fried Cabbage – With crispy, savory bacon, this dish will make any picky eater love veggies.
• Cajun Shrimp Caesar Salad – A lighter meal that doesn’t skimp on flavor, thanks to perfectly seasoned shrimp and homemade dressing.
• Low Carb Cajun Onion Rings – So crispy and zesty, with no white flour whatsoever.
• Keto Jambalaya – Chock full of spicy sausage and veggies — you won’t miss the rice.

Tools To Make Low Carb Gumbo

Tap the links below to see the items used to make this recipe.

• Small Skillet – The perfect size for sauteing okra for gumbo. However, you can skip it if you prefer to just saute in the dutch oven instead.
• Dutch Oven – A quality dutch oven is a must for gumbo! The cast iron helps it simmer properly at a consistent temperature, and the special textured lid on this one helps keep the moisture circulating.
• Souper Cubes – A convenient way to freeze individual portions of gumbo… or any soup.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 12 oz Okra (fresh or frozen, sliced into 1/2-inch rounds) ▢
• 2 tbsp Olive oil ▢
• 12 oz Andouille sausage (sliced thinly) ▢
• 2 large Bell peppers (diced; I used red and green) ▢
• 1/2 large Onion (diced) ▢
• 1/2 cup Celery (diced) ▢
• 4 cloves Garlic (minced) ▢
• 8 cups Chicken broth, reduced sodium ▢
• 1 14.5-oz can Diced tomatoes (with liquid) ▢
• 2 tbsp Cajun seasoning (start with 1 tbsp if you don’t want spicy) ▢
• 1/2 tsp Sea salt (to taste) ▢
• 24 oz Cauliflower rice (fresh or frozen) ▢
• 12 oz Medium shrimp (peeled and deveined, thawed if frozen) ▢
• 1-3 tsp File powder (optional, for thick gumbo, adjust to desired thickness) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a small skillet over medium heat, cook the okra for about 5 minutes , until any slime cooks away.
2. Heat the oil in a large dutch oven over medium heat. Add the bell peppers, onions, and celery. Saute for 5-8 minutes , until the vegetables are soft.
3. Add the sliced sausage. Saute for about 5 minutes , until browned.
4. Make a well in the center and add the minced garlic. Let it sizzle for about 30 seconds, until fragrant, then stir in with everything else.
5. Add the chicken broth, diced tomatoes, and sauteed okra. Season with cajun seasoning and sea salt to taste.
6. Bring the gumbo to a boil, then cover and simmer for 30 minutes .
7. Add the shrimp. Simmer for 5 minutes .
8. Add the cauliflower rice. Simmer for 5 minutes again, until shrimp is opaque and cauliflower rice is soft.
9. Remove from heat. Sprinkle gumbo with file powder and stir, until thickened.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 1/2 cups

• Store: Keep the soup in the fridge for 2-3 days.
• Meal Prep: This keto gumbo is even better the next day! Perfect for making ahead.
• Reheat: Warm it up in the microwave or on the stove—just don’t overdo it, or the shrimp will get tough.
• Freeze: Freeze for 2-3 months, then thaw in the fridge overnight before reheating.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Gumbo Recipe