No Roux Chicken Sausage Gumbo – Keto Gumbo Recipe

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Are you ready to spice up your kitchen with a flavor-packed dish that’s sure to tantalize your taste buds? Get ready to indulge in a bowl of hearty, soul-warming gumbo—with a keto twist! Today, I’m thrilled to share a recipe that’s not only delicious but also low-carb, keto-friendly, and gluten-free. And here’s the secret ingredient that takes this gumbo to the next level: glucomannan! Yep, you heard that right—this magical ingredient helps thicken the gumbo without adding any carbs, making it the perfect option for those following a ketogenic lifestyle. So, grab your apron and get ready to whip up a batch of this mouthwatering keto gumbo that’s guaranteed to satisfy your cravings without derailing your diet. Let’s dive into the recipe and savor every flavorful bite!

Angela of Grassfed Mama shares healthy tips for busy moms.
Angela of Grassfed Mama shares healthy tips for busy moms.

Louisiana Gumbo

I have mentioned before, that I am a born and raised Louisiana Girl. You can take the girl out of Louisiana, but you can’t take Louisiana out of the girl! In Louisiana, when the weather gets cold (that one night, ha), everyone cooks a huge pot of gumbo to warm themselves. Our gumbo is full of chicken and sausage, and the trinity (onions, bell peppers, and celery). 

When Adam and I first were married, we lived in south Louisiana for the first 8 years of our marriage. Even after being raised in north Louisiana, it was a culture shock to move for sure! I remember our first church fellowship was a Gumbo dinner with Potato salad. What was really the shocker was that most people ate their potato salad right on top of their gumbo. All I can say is don’t knock it until you try it!

low carb, no roux, gluten free gumbo

Gluten Free, Low Carb, Keto Gumbo

What makes this gumbo so special is that it doesn’t use a roux to thicken. Rouxs are made from cooking flour in butter and then basically making a very thick soup from that gravy. What I used as my thickening agent is glucomannan.

Ever heard of glucomannan? It’s like the secret weapon hiding in your pantry, ready to elevate your cooking game to a whole new level! Glucomannan is a natural, water-soluble dietary fiber derived from the roots of the konjac plant, native to Southeast Asia. But here’s where it gets exciting: this humble ingredient packs a powerful punch when it comes to thickening sauces, soups, and stews—without adding any extra carbs! Yep, you heard that right—glucomannan is a keto-friendly thickener that’s perfect for those looking to keep their carb count in check while still enjoying delicious, hearty meals. So, whether you’re whipping up a batch of gumbo or stirring up a savory sauce, glucomannan is here to save the day!

I love glucomannan so much for thickening up my foods. I use it in milkshakes, puddings, whipped cream, cakes, and now my gumbo! I buy it from Amazon. You can see more of my favorite glucomannan recipes here.

no roux chicken sausage gumbo #glutenfree #lowcarb

Keto Friendly Potato Salad

We also serve our gumbo with rice and potato salad. If I’m trying to keep my blood sugar stable, neither of these are going to work with my gumbo. So I had to improvise. First I made rice using cauliflower. Cauliflower rice is pretty easy to make if you have a food processor.

no roux chicken sausage gumbo #glutenfree #lowcarb

I’m not sure what I would do without my food processor. I use it almost every day now! I shred cheese using it to save money (and avoid the fillers that are added to pre-shredded cheese). I use it for making riced cauliflower and for processing my radishes in my Faux Potato Salad. 

no roux chicken sausage gumbo #glutenfree #lowcarb

For the Faux Potato Salad Click here. 

low carb potato salad, radish salad, low carb gumbo

low carb, no roux, gluten free gumbo

No Roux Chicken Sausage Gumbo

Angela Parker
A No Roux, Gluten Free, Low Carb Gumbo
Course dinner
Cuisine Soup


  • 6 quarts of broth
  • 1.5-2 pounds of chicken
  • 1 pound of sausage
  • 2 onions chopped
  • 2 bags of frozen bell peppers
  • 3 cups of chopped celery
  • 2 tsp of garlic
  • 3 tsp of salt
  • 1 tsp of red pepper
  • 1/2 tsp of black pepper
  • 2 tablespoons of Italian seasonings
  • 1 tablespoon of chili powder
  • 1/2 teaspoon of cayenne pepper
  • 2 tablespoons of gluten free worcestershire sauce
  • 2 tsp of file powder
  • 2 tsp of glucomannan


  • I make my broth using my slow cooker. I placed the leftover bones and meat from a turkey or chicken from a previous meal in my slow cooker and fill with 6 quarts of water. I let it cook over night. The next morning, I drain the liquid out into my soup pot and pick out the little meat that is left.
  • Next add the chicken to the stock to boil.
  • Saute your sausage in a little coconut oil in a skillet. Once brown, add to the gumbo pot.
  • Add your chopped vegetables and seasonings to the pot except the glucomannan.
  • Let the pot boil for 2 hours. Take out the cooked chicken and shred it. Once shredded return it to soup pot.
  • In a separate bowl, whisk you glucomannan in 1 cup of water. Once it is mixed very well, add the water mix to your soup.
  • continue to cook another hour to 2 hours.
  • Serve with riced cauliflower and radish faux tato salad

We’ve dived into the world of keto-friendly gumbo and faux-tato salad, and boy, oh boy, what a delicious journey it’s been! With glucomannan lending its magic touch to thicken our gumbo without the guilt, and cauliflower stepping in as the perfect potato substitute in our salad, we’ve proven that eating low-carb doesn’t mean sacrificing flavor or satisfaction. So, whether you’re treating your family to a cozy dinner or impressing guests at your next gathering, these recipes are sure to be a hit. Here’s to nourishing our bodies with wholesome ingredients, savoring every bite, and enjoying the journey of creating delicious meals that bring joy to our loved ones. Until next time, happy cooking, fabulous moms!

More Delicious Soup Recipes

Instant Pot Low Carb Hearty Italian Soup

One Hour Instant Pot Chicken Gumbo

Instant Pot White Bean Chili

How to Make Instant Pot Red Beans and Rice: A Flavorful Journey in One Pot!

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