This healthy and gluten free seafood gumbo tastes just like an authentic New Orleans recipe, thanks to a rich roux. With sausage, okra, shrimp, and crabmeat, this seafood gumbo is super hearty and paleo, Whole30, and low carb. It’s not a quick meal or shortcut recipe; it’s the real deal!
I’m going to make a bold statement, my friends. But I’d like to think that’s OK because, well, I don’t live in New Orleans. I never have. But I live in Memphis: close enough that it’s a prime spot for Nola transplants (and the restaurants that come along with them!). And it’s close enough that we dash down there whenever we can, embracing the powdered-sugar-coated street corners and the poboy shop tucked away behind a Walgreens with BBQ shrimp that will blow your mind and the second lines and the deep, dark roux slowly beckoning the Holy Trinity of onions, celery, and bell pepper.
So here we go:
Gumbo is not gumbo if it doesn’t have a roux.
Quick and easy need not apply here! And sure, a little gumbo hack here and there isn’t so bad. But it hurts me to even call it gumbo: let’s call it chicken and sausage stew with okra. Because really? That deep, mahogany roux that took you longer than an episode of This is Us to get just right? That’s the key to a really damn good gumbo.
That and the simmer time. Oh, lots of simmer time.
Usually I’m all about the quick and easy recipes, my Restaurant-Style Chicken Tikka Masala excluded. Usually, for a weeknight, I jam as much flavor into as simple a process as I can. But when it comes to really rivaling top-notch dishes you’ve had out at fantastic Cajun restaurants or, for example, the chicken tikka masala at that amazing curry house you stumbled upon during your trip to London?
You’ve gotta give it time, the right ingredients, and some real, real love.
Why this healthy authentic seafood gumbo is so damn good:
- It’s a real gumbo made gluten-free. The roux is deep, dark, and rich but isn’t made with all-purpose flour.
- It’s Whole30, paleo, and low carb, but you would never know it!
- The seafood gumbo is loaded with sausage, shrimp, crabmeat, tomatoes, and okra, making it super hearty.
- It goes beautifully over a bit of steamed cauliflower rice or regular white rice.
This recipe is based off an authentic family seafood gumbo recipe, so if you don’t believe tomatoes belong in gumbo, well, then… take it up with the family! Just kidding, take it up with me, because you’re so wrong, my friend! Really, though: typically we find tomatoes in okra gumbo and no tomatoes in non-okra gumbo. Since there’s okra in this one, we’ve got the tomatoes, too.
Interestingly, the presence of tomatoes also makes this dish more Creole than Cajun.
Is this seafood gumbo low carb?
Yep! One serving has 10g net carbs, making it a low carb option and even keto friendly. Serve over cauliflower rice if low carb (If keto, cauli rice might put you over the daily max grams net carbs with this recipe).
How to make healthy authentic seafood gumbo:
Start by making your roux: heat 1/3 cup bacon drippings in a large Dutch oven over medium-low heat. Sprinkle the cassava flour over and whisk until smooth. Settle in: you’ll continue to cook this mixture over medium-low heat, stirring pretty constantly, for about 30 minutes, or until it turns a deep amber color. Keep a close eye on it so it doesn’t burn but slooooowly becomes a darker and darker shade. You’ll want it to look about like this, if not a smidge darker, when it’s ready:
You can prep the rest of your veggies whilst working on the roux but only for a minute or so at a time before checking back on the roux!
While the roux cooks, pulse your celery, onion, bell pepper, and garlic together in a food processor a few times until the mixture is chopped pretty fine and uniform.
When the roux is ready, stir this “Holy Trinity” (the celery, onion, and bell pepper, plus garlic) mixture and the sliced sausage into the roux and stir to mix well. Stir in a cup of water and whisk to combine. Simmer this mixture over medium heat until the veggies are softened a bit, about 15 minutes. To keep the mixture from scorching on the bottom, add the 2nd cup of water during this process, if necessary.
In the meantime, bring the 4 cups of beef broth to a boil in a medium saucepan. If you have not used the 2nd cup of water yet, add it to the saucepan and heat with the broth. When the roux-vegetable mixture is ready, stir the hot broth into the mixture in the Dutch oven and whisk well. Stir in the coconut aminos, salt, hot sauce, Cajun seasoning, bay leaves, thyme, and diced tomatoes; stir. Simmer for 2 hours over low to medium-low heat. You don’t want it boiling and you don’t want it doing nothing; you want a nice simmer with consistent bubbles but not too much activity.
If you have gumbo filé (Lucky duck! Oh, and it’s pronounce fee-lay, though you’ll sometimes see it written without the accent.), add 1/2 teaspoon to the gumbo after 1 hour of simmering.
While the gumbo simmers, heat 1 tablespoon avocado oil or more bacon grease in the medium saucepan used to heat the beef broth (or a skillet). Add the okra and vinegar; cook over medium heat about 5 minutes or until it’s softened and bit sticky. Stir the okra into the gumbo, then add the crabmeat, shrimp. Simmer for 45 minutes over low heat.
If you have gumbo filé, stir in 1 teaspoon.
Serve with a little steamed cauliflower rice. Stir it in to your gumbo or pack a 1/2 cup measuring cup full and invert it in the center of a serving bowl of gumbo. Garnish with chopped parsley.
What makes this seafood gumbo healthy?
Since there’s no all-purpose flour, there’s no gluten to contend with in this recipe. That means it’s suitable for those with gluten sensitivities, intolerances, and allergies (like Celiac disease), as well as suitable for those on a paleo diet or Whole30. In addition, there’s no added sugar, neither refined or unrefined. Finally, there are no weird preservatives or strange additives!
And yes, of course this recipe can only be *so* authentic since it doesn’t include regular ol’ white flour. But cassava flour is damn close, and it produces as beautiful a roux as I’ve ever made with plain all-purpose flour! I highly recommend you pick up a bag of cassava flour, as it works so beautifully in other grain-free recipes, too. Almond flour, tapioca starch, and arrowroot powder will not work in place of cassava flour for this recipe.
Other recipes you’ll love:
Healthy Authentic Seafood Gumbo (Gluten-Free, Paleo, Whole30)
Ingredients
- 1/2 cup cassava flour
- 1/3 cup bacon drippings see note 1
- 1/2 cup celery roughly chopped
- 1 cup onion roughly chopped
- 1 cup green bell pepper seeded and roughly chopped
- 1 clove garlic minced
- 1/2 pound Aidell's Chicken and Apple sausage sliced, see note 2 if not on Whole30
- 4 cups beef broth
- 2 cups water
- 1 tablespoon coconut aminos
- 1 1/2 - 2 teaspoons salt
- 1 tablespoon Louisiana hot sauce
- 1 teaspoon Cajun seasoning blend see note 3
- 2 bay leaves
- 1/4 teaspoon dried thyme leaves
- 1 14.5- ounce can diced tomatoes in juice
- 2 teaspoons gumbo file powder divided, optional, see note 4
- 1 tablespoon avocado oil or more bacon grease
- 1 10- ounce package frozen cut okra thawed
- 1 tablespoon white vinegar
- 8 ounces lump crabmeat drained
- 1 1/2 pounds uncooked medium shrimp peeled and deveined
- Steamed cauliflower rice for serving optional
- Fresh parsley chopped, for serving, optional
Instructions
- Make your roux: heat 1/3 cup bacon drippings in a large Dutch oven over medium-low heat. Sprinkle in cassava flour and whisk until a smooth paste forms. Cook this mixture, whisking almost constantly, for about 30 minutes, or until it turns a deep amber color. Don't let it burn - let this process happen slowly and gradually. This is what gives a real gumbo its rich flavor!
- Meanwhile, add your celery, onion, bell pepper, and garlic to a food processor and pulse a few times until the mixture is finely chopped.
- When roux is a rich amber color, stir in the celery, onion, bell pepper, and garlic mixture; add the sliced sausage. Stir well then add 1 cup water and whisk well. Bring the mixture to a simmer over medium heat and cook until the vegetables are softened a bit, about 15 minutes. Add the second cup of water, if needed, to keep the mixture from burning on the bottom of the Dutch oven.
- Meanwhile, bring 4 cups beef broth to a boil in a medium saucepan. If you have not used both cups of water yet, heat the 2nd cup of water with the beef broth. Stir hot broth into the roux-vegetable mixture and whisk well. Stir in coconut aminos, salt, hot sauce, Cajun seasoning, bay leaves, dried thyme, and diced tomatoes. Simmer for 2 hours over low to medium-low heat. If you have gumbo filé, add 1 teaspoon to the soup after 1 hour.
- In the meantime, heat 1 tablespoon avocado oil or more bacon grease in a skillet or the saucepan used to heat beef broth. Add the thawed okra and vinegar and cook over medium heat for 15 minutes or until sticky and softened. Stir into gumbo, along with crabmeat and shrimp. Simmer 45 minutes over low heat. If you have gumbo filé, stir in the remaining 1 teaspoon right before serving.
- Serve with steamed cauliflower rice: stir in a little to your gumbo or invert a packed 1/2 cup of cauliflower rice on top of gumbo for presentation. Garnish with chopped parsley if desired.
Notes
If you don't have bacon drippings, substitute a fat like avocado oil. Note 2
If you're not on a Whole30 or grain-free, Andouille sausage is best here. It's more authentic when you have Andouille! Note 3
Make sure your Cajun seasoning is compliant! You can also make it easily. Note 4
I left gumbo filé out of my recipe testing because it can be so hard to find. Use it if you have it, but don't stress if you don't! Click here to order gumbo filé.
I made this tonight for Christmas Eve dinner. It turned out perfect!! I think the prep time is underestimated, by a lot. But good things take time. I will definitely keep this recipe as one of my favorites.
Rebeka, we’re so glad you liked this recipe!
I made this recipe early this year with chicken apple sausage and loved it! Super delicious gumbo, and well worth the wait for the roux! I just found a compliant andouille at my local supermarket which I’m SUPER excited about (DArtagnan!), and it has inspired me to make this again. If I don’t have any leftover bacon grease on hand, will using ghee and a bit of liquid smoke in its place drastically affect the taste? Thanks!
Yay, we are so glad you enjoyed this recipe!
Today I tried making a roux using cassava flour, but it formed a ball and I could not brown it, what did I do wrong. Help. I really wanted to make a gumbo gluten free but I am not being successful.
This recipe looks like it could be helpful!
“1 cup Avocado Oil or 1 cup of butter
1 cup Bob’s Redmill Cassava Flour
Heat the oil or butter in a medium-sized saucepan over medium heat.
Whisk the cassava flour into the fat and cook over medium-high heat for 10-12 minutes, stirring every 2-3 minutes.
GLUTEN FREE COOKING TIP -> Dark roux with regular flour usually takes up to 45 minutes, but cassava flour creates that nutty dark flavor extra fast since it’s grain free!”
This was great! It’s actually very much like a version of seafood gumbo I often make (down to the bacon and beef broth, which aren’t very traditional). I winged it a bit to work with what I had: no bacon fat, no seafood, no okra. So, I adapted this for a file based chicken and sausage gumbo by using bone in, skin off chicken thighs, then shredding them, and chicken broth instead of beef. I used a bit more of the trinity veggies since we were out of frozen okra and used additional file on top as a thickener. We LOVED it, and thank you for the heads up that cassava flour works when making a roux! This is a real find for me, because I love making gumbo but have never found the roux-less whole30 gumbo recipes to be satisfactory.
Sounds amazing! Thanks for sharing. 🙂
This is delicious. I just found paleo Andouille sausage at Costco by Amylu. So excited! I know you say it isn’t easy, but it’s really just time. Nothing about this is “hard” just don’t plan on going anywhere for 4 hours. Definitely worth it if you’re craving gumbo! We’re in Chicago and don’t have much to choose from. Thank you for this!
Thanks for the paleo sausage tip Colleen!!
I can’t wait to try this. My mil gave us a bag of frozen naked okra and I hate okra unless it’s in gumbo!! I’ve lost 53 pounds now making healthier choices, so I am excited to see all the healthier options here. Thank you.
How did you make the roux. I tried, but I was unsuccessful. Help.thank you
Loved it!!! Eating leftovers today!
I made this according to the recipe and with the exception of the gumbo file (couldn’t find it). What an amazing recipe. Many many thanks!
Great recipe. I used a bag of frozen mirepoix. To cut down on time I simmered gumbo for 30 minutes versus and hour or so. I added the thawed frozen okra directly in the last 12-15 minutes. I added the shrimp in the last 5 minutes. I did use gumbo file, I think it adds a lot, and I used double the amount of cajun seasoning. My wife is not an okra fan and she loved this. Its definitely a keeper and my very first gumbo. I’d like to try chicken sometime! Thanks for sharing.
Thanks for the kind words!
So rich and so delicious! The only reason it didn’t get the full 5 stars is leaving the shrimp in the stew to cook for 45 minutes made it a little tough.
Thanks for the wonderful recipe!
Thanks for the feedback!
How did you make the roux with the cassava flour
I am excited to try this over the weekend but was wondering if anyone has tried this in the instant pot?
Just made this today. Perfect rainy day meal to make while confined at home. Um, delish. Made it exactly to the recipe. I feel like an accomplished cook now that I made a roux. It took almost an hour to get it to that good amber color. But that’s ok. I was scared to burn it. Thank you! PS made the Paleo brownies too. Yum!
Yum, so glad it worked for you!
This is the best gumbo I’ve ever had! I’ve been eating it all week and I’m going to be so sad when it’s all gone. It’s delicious and filling yet somehow sits really easy on the stomach instead of like a rock. It is so worth the time spent to cook it. Thank you for sharing!
Yaaas! This looks awesome! I love that its the real thing and not a short-cut. Sometimes great food takes time!
Definitely! Delicious things come to those who wait sometimes. Haha. I’m so happy you like it!
I haven’t had gumbo is a long time! This is making me want to change that! I love the idea of cauli rice too!
It’s so good! You should definitely try it and tell me what you think. 🙂
This looks soooo tatsty and so full of flavour!
Great tip for our dinner. Thanks
You are so welcome!
Wow, such special and BEAUTIFUL comfort food! Love!
Love gumbo! Healthy delicious comfort food!
OMG – a Paleo-friendly roux? Made with bacon fat? Yes, please. I am all over this recipe. Can’t wait to try it.
It is really amazing! I’m so excited for you to try it. Let me know what you think!
I love your explanation for a true, authentic gumbo with that rich, traditional roux. You’re right, the other is just a stew. Your version is perfect! How fun that you live close enough to go visit some of those awesome restaurants in New Orleans too!
Yes, I love going to New Orleans whenever we can. Thank you so much! This made my day!
so great to know you can do a roux with cassava!! I’ve struggled making a gluten free roux in the past!
This dish screams mega flavor!! Yes to those shrimp too 🙂
I loooove gumbo, and I haven’t had it in ages! This looks delicious!