5 Carb Gumbo

Love our trips to New Orleans, and fresh made Gumbo!

What can you do on a low carb diet?  Make it!


Insanely low carb, incredibly rich & flavorful soup.

Like all recipes on “Keto”, Atkins, or other carb counting

diets; this recipe is mostly fat, and protein based, with a

sprinkling off vegetables, and spices.  Makes 6 servings,

1 & 1/2 cup each.  Only 5 digestible carbs per serving.

Low carb. Gumbo

  • 1 c  shredded chicken Rosemarry Garlic Chicken Video
  • 8 cups bone broth Ø fat  Bone Broth or Stock
  • golden nectar Ø fat “drippings from chicken”
  • 1/4 teaspoon red pepper flakes
  • 1/2 teaspoon white pepper
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon sea salt
  • 1 cup fresh sausage  cooked sausage for pizza
  • 1 lb. fresh or frozen okra
  • 3 & 1/2 cups cauliflower “riced”
  • 1/3 small onion diced
  • 1/3 cup red pepper diced
  • 2 stalks celery diced
  • 8 medium cooked shrimp
  • 1/2 cup cooked crab meat

DSC07844 Saute, onion, red pepper and celery in a bit of

fat.  I like to use chicken fat separated from the

broth/nectar.  When browned, add broth & nectar.

Add frozen /fresh okra and cauliflower simmer 15-20

minutes.  When okra is cooked enough to put a fork

through, smash it down with a potato ricer, or stick

blender. The okra should make a thick slimy goo,

much like roux. Add everything else and spices to taste.

This stew is great even if your not on a diet!


Amount per serving
Calories 209
% Daily Value*
Total Fat 3.9g 5%
Saturated Fat 1.2g 6%
Cholesterol 348mg 116%
Sodium 1642mg 71%
Total Carbohydrate 7.5g 3%
Dietary Fiber 2.6g 9%
Total Sugars 2.3g
Protein 32.8g
Vitamin D 0mcg 0%
Calcium 115mg 9%
Iron 1mg 8%
Potassium 561mg

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