Keto Spicy Sausage Gumbo

The Keto Spicy Sausage Gumbo is a hearty, flavorful low-carb stew made with smoky andouille sausage, a Cajun vegetable base of bell peppers, onions, and garlic, and a rich broth of low-sodium chicken stock and no-sugar-added tomatoes. Bold Cajun spices like paprika, cayenne, thyme, and garlic powder build deep, warming flavor without using a flour roux, keeping the dish keto-friendly. Okra or zucchini naturally thickens the gumbo to a comforting stew-like texture, perfect for weeknight dinners, meal prep, or pairing with cauliflower rice for a classic gumbo-style meal that stays within keto macros.

Course Dinner, Main Course, Soup, Stew

Cuisine American, Cajun, Creole, Southern

Keyword andouille sausage, gluten free, keto dinner, keto gumbo, low carb gumbo, spicy sausage gumbo

Prep Time 20

Cook Time 45

Total Time 1 5

Servings servings

Calories 340kcal

Equipment

large heavy-bottomed pot or Dutch oven
Cutting board
Chef's knife
Wooden Spoon
measuring cups and spoons

Ingredients

For the gumbo

1 1/2 pounds andouille sausage sliced into 1/2 inch rounds, sugar-free and keto-friendly
2 tablespoons olive oil or avocado oil
1 cup yellow onion finely chopped
1 cup green bell pepper chopped
1/2 cup red bell pepper chopped
4 cloves garlic minced
2 cups okra sliced, fresh or frozen; or substitute chopped zucchini
4 cups chicken broth low-sodium
1 cup diced tomatoes no-sugar-added, well-drained
2 tablespoons tomato paste no-sugar-added
1 bay leaf bay leaf
1/4 cup fresh parsley chopped, plus extra for garnish

Spice blend

1 tablespoon smoked paprika
2 teaspoons onion powder
2 teaspoons garlic powder
1 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon ground cumin
1/2 teaspoon cayenne pepper more or less to taste
1 teaspoon sea salt plus more to taste
1/2 teaspoon black pepper freshly ground

Optional for serving

3 cups cauliflower rice steamed, for serving
2 tablespoons butter to finish the gumbo or cauliflower rice

Instructions

Warm a large heavy-bottomed pot or Dutch oven over medium heat and add the olive oil.
Add the sliced andouille sausage to the pot and cook, stirring occasionally, until browned on both sides and some fat has rendered, then transfer the sausage to a plate and leave the drippings in the pot.
Add the chopped onion and both bell peppers to the pot and sauté in the sausage drippings over medium heat until softened and lightly golden around the edges.
Stir in the minced garlic and cook until fragrant, taking care not to let it brown.
Add the sliced okra to the pot and sauté for several minutes until it begins to soften and some of its natural thickness releases into the vegetables.
Sprinkle in the smoked paprika, onion powder, garlic powder, dried thyme, dried oregano, ground cumin, cayenne pepper, sea salt, and black pepper, and stir well so the vegetables are evenly coated with the spices.
Return the browned sausage and any accumulated juices to the pot and toss to combine with the seasoned vegetable mixture.
Pour in the chicken broth, then add the diced tomatoes, tomato paste, bay leaf, and chopped parsley, stirring until the tomato paste is fully dissolved into the liquid.
Bring the gumbo to a gentle boil over medium high heat, then reduce the heat to low and simmer uncovered for about 30 to 35 minutes, stirring occasionally, until the broth has reduced slightly and thickened to a stew-like consistency.
Taste the gumbo and adjust the seasoning with additional salt, black pepper, or cayenne to reach your desired level of heat and flavor.
If using, stir the butter into the hot gumbo just before serving to add extra richness and gloss to the broth.
Serve the spicy sausage gumbo hot on its own or spooned over warm cauliflower rice and garnish with extra chopped parsley if desired.

Notes

For strict keto macros, verify that your andouille sausage, diced tomatoes, and tomato paste contain no added sugars or starch-based fillers. If you prefer a milder gumbo, reduce the cayenne pepper and use a milder smoked sausage. Okra adds traditional flavor and gentle thickening, but chopped zucchini can be substituted if okra is unavailable, yielding a slightly lighter texture. This gumbo keeps well in the refrigerator for several days and the flavors deepen overnight, making it ideal for meal prep. The gumbo also freezes well for quick future dinners; thaw overnight in the refrigerator and reheat gently, adding a splash of broth if needed to loosen the stew.

Nutrition