Healthy Chicken Gumbo (Low-Carb) That Still Slaps

Skip the sugar crash and stodgy roux. This Healthy Chicken Gumbo (Low-Carb) delivers heat, flavor, and that slow-simmered comfort—without torpedoing your macros.

We’re talking big bowls of smoky, peppery goodness that feel like a cheat meal but aren’t. It’s the kind of recipe that makes you ask, “Wait, this is healthy?” Yep.

And you’ll want seconds.

The Story Behind This Dish

Traditional gumbo leans on a flour-based roux and white rice. Awesome flavor, heavy finish.

I wanted the same soulful vibe—bold aromatics, Cajun spice, the Holy Trinity of veggies—but lighter. By swapping the thickener, leaning on lean chicken, and using riced cauliflower, we keep the texture and flavor without the carb load.

The result? A weeknight-friendly bowl that respects tradition while playing the health game smart.

Healthy Chicken Gumbo (Low-Carb) That Still Slaps

Recipe by Wendy CarterCourse: Chicken, Dinner

Servings

6

servings

Prep time

20

minutes

Cooking time

45

minutes

Calories

280

kcal

Ingredients

• 1.5 lb boneless, skinless chicken thighs, cut into bite-size pieces (juicier than breast; use breast if you prefer)

• 8 oz andouille sausage, thinly sliced (look for nitrate-free, lower-fat; turkey andouille works great)

• 2 tbsp avocado oil (or light olive oil)

• 1 large onion, diced

• 1 green bell pepper, diced

• 3 ribs celery, diced

• 4 cloves garlic, minced

• 2 tbsp tomato paste

• 1 (14.5 oz) can fire-roasted diced tomatoes

• 4 cups low-sodium chicken broth

• 1.5 tbsp Cajun seasoning (salt-free preferred; adjust to taste)

• 1 tsp smoked paprika

• 1/2 tsp dried thyme

• 1 bay leaf

• 1 cup okra, sliced (fresh or frozen; key for texture and light thickening)

• 1 tbsp fish sauce (optional but excellent for umami)

• 2 tsp apple cider vinegar (brightness)

• 1 tsp xanthan gum (or 2 tsp arrowroot mixed with cold water; see notes)

• Salt & black pepper to taste

• Cauliflower rice for serving (steamed; ~1 cup per bowl)

• Garnishes: sliced scallions, chopped parsley, hot sauce, lemon wedges

Step-by-Step Instructions

• Brown the protein: Heat 1 tbsp oil in a heavy pot over medium-high. Sear sausage until browned; remove. Add remaining oil, season chicken with salt and pepper, and brown in batches.Don’t cook through—color equals flavor.
• Sweat the trinity: Add onion, bell pepper, and celery to the pot with a pinch of salt. Cook 5–6 minutes until softened and slightly caramelized. Add garlic; cook 30 seconds.
• Build the base: Stir in tomato paste; cook 1–2 minutes to darken. Add Cajun seasoning, smoked paprika, and thyme.Toast spices for 30 seconds—smells like victory.
• Deglaze and simmer: Pour in diced tomatoes and broth, scraping up browned bits. Return sausage and chicken to the pot with the bay leaf. Simmer 20 minutes on medium-low.
• Add okra and umami: Stir in okra, fish sauce (if using), and vinegar. Simmer 10–12 minutes until okra is tender and flavors are married.
• Thicken smart: For xanthan gum, whisk 1 tsp with 1 tbsp neutral oil or sprinkle while blending a ladle of hot broth with an immersion blender, then stir back in to avoid clumps.For arrowroot, whisk 2 tsp with 2 tbsp cold water and stir into simmering gumbo; cook 1–2 minutes. Aim for a lightly silky consistency, not gravy.
• Adjust and finish: Taste and adjust salt, pepper, and heat. Remove bay leaf. If you like more kick, add hot sauce or a pinch of cayenne.
• Serve: Spoon over steamed cauliflower rice. Top with scallions, parsley, and a squeeze of lemon. Cue the happy silence.

How to Store It Right

• Fridge: Cool completely, then refrigerate in airtight containers for up to 4 days.
• Freezer: Freeze in meal-size portions for up to 3 months.
  

  Thaw overnight in the fridge.

• Reheat: Simmer gently on the stovetop, adding a splash of broth if it thickens too much. Avoid boiling hard—keeps the chicken tender.
• Cauli rice: Store separately to prevent mushiness.

Why This Recipe Rocks

• Low-carb, high-satisfaction: Every spoonful tastes like comfort food, not “diet food.”
• Protein-forward: Chicken thighs plus sausage = staying power.
• Classic flavor profile: Holy Trinity, Cajun spice, and smoke—just re-engineered for macros.
• Weeknight feasible: Under an hour, one pot, zero drama.

Nutrition Stats

Per serving (gumbo only, approx.): 280 calories; 22g protein; 14g fat; 10g carbs; 3g fiber; ~7g net carbs; ~930mg sodium (varies by broth and sausage).

With 1 cup cauliflower rice, add ~25 calories, 5g carbs, 2g fiber.

Notes: Choose lower-sodium broth and sausage to reduce sodium. Swap turkey andouille to cut fat slightly.

Okra contributes fiber and a gentle thickening effect naturally.

Don’t Do This!

• Don’t skip browning. That caramelization is free flavor. Steaming your meat = sad gumbo.
• Don’t dump xanthan straight in. It clumps like a bad group chat.
  

  Pre-dispersing is key.

• Don’t boil aggressively after thickening. You’ll break the texture and over-reduce.
• Don’t oversalt early. Sausage and broth reduce. Season at the end like a pro.

Easy Swaps & Alternatives

• Protein: Use shredded rotisserie chicken (skin removed) to save time.
  

  Shrimp works too—add in the last 5 minutes to avoid rubber city.

• Sausage: Turkey andouille or chicken sausage keeps it lighter. Prefer smoky heat?
  

  Add a dash of liquid smoke if your sausage is mild.

• Thickener: No xanthan? Arrowroot or konjac glucomannan both work.
  

  Worst case, reduce longer and let okra help.

• Veggies: Add red bell pepper for sweetness or mushrooms for umami. Keep carrots minimal if strict low-carb.
• Heat level: Customize with cayenne, hot sauce, or extra Cajun seasoning.
  

  IMO, a little sweat on the brow = perfect.

• Grain swap: Cauliflower rice, shirataki “rice,” or just ladle into a bowl and call it a day.

FAQ

Can I make this without okra?

Yes. It’ll still be delicious—just rely on xanthan or arrowroot for body.

If skipping okra, add 1–2 extra teaspoons of tomato paste and reduce a bit longer for richness.

Is this spicy?

Medium by default. Use a salt-free Cajun seasoning and add cayenne or hot sauce to taste.

Serving with lemon calms the heat while brightening flavor.

Can I use chicken breast instead of thighs?

Absolutely. Cut into chunks and simmer gently; pull the breast pieces a few minutes earlier to prevent drying.

Thighs are more forgiving, but breast works fine.

How do I keep it truly low-carb?

Use turkey andouille, a salt-free Cajun blend, and skip any added sugars in sausage. Serve over cauliflower rice and avoid starchy thickeners.

Net carbs land around 6–8g per serving.

Can I make this in a slow cooker?

Yes. Brown chicken and sausage first, sauté the trinity, then transfer everything except thickener to the slow cooker.

Cook on Low 5–6 hours. Stir in thickener and okra for the last 30–45 minutes.

What if I don’t have fish sauce?

Use 1/2 tsp Worcestershire or an extra pinch of salt plus a splash of soy/coconut aminos.

Not mandatory, but it adds depth that tastes like hours of simmering.

Chef’s Final Word

This Healthy Chicken Gumbo (Low-Carb) proves you can have comfort and discipline in the same bowl. Build flavor upfront, thicken smart, finish bright, and you’ll get the kind of meal people ask to “taste” and then mysteriously finish.

Cook it once and it’ll join your weekly rotation—no arm-twisting required. FYI: leftovers on day two?

Even better.