When cold weather or a long day demands comfort in a bowl, this high-protein Cajun chicken-shrimp gumbo stew delivers exactly that. The kitchen fills with the aroma of garlic, onion, bell pepper, and smoky spice — a heady reminder of cozy southern kitchens and lively Creole tables. As it simmers, the stew becomes thick and hearty, melding tender chicken, plump shrimp, and smoky sausage with okra and cauliflower rice for a satisfying texture. Each spoonful offers a burst of savory depth, a gentle heat, and that warm, soul-soothing richness only a good gumbo can bring. Inspired by traditional gumbo but re-worked for a protein-focused, low-carb lifestyle, this version offers all the flavor and warmth — none of the carbs you don’t want.
Recipe Info
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Servings: 4 large bowls
- Cuisine: Cajun / Creole-inspired
- Course: Main Course / Stew
Ingredients
Base & Veggies
- 1 tbsp olive oil
- 1 medium onion, diced
- 1 medium red bell pepper, diced
- 2 stalks celery, diced
- 3 cloves garlic, minced
- 1 cup fresh or frozen okra, sliced into ½-inch rounds
Proteins
- 8 oz boneless, skinless chicken breast, cut into bite-sized pieces
- 8 oz peeled, deveined shrimp (medium size)
- 4 oz smoked sausage (e.g. andouille or a similar spicy sausage), sliced
Broth & Seasoning
- 4 cups chicken broth (low-sodium preferred)
- 1 (14.5 oz) can diced tomatoes (with liquid)
- 2 tbsp Cajun seasoning mix (or Creole seasoning), plus extra to taste
- ½ tsp smoked paprika
- ½ tsp dried thyme
- ¼ tsp cayenne pepper (optional, or adjust for heat)
- ½ tsp sea salt (or to taste)
- ¼ tsp black pepper
Low-Carb Thickening & Fiber
- 2 cups cauliflower rice (fresh or frozen)
- 1 tsp file powder (optional — for extra thickening and authenticity)
Finish & Garnish
- Juice of ½ lemon (brightens flavors)
- Chopped fresh parsley or green onion, for garnish
Instructions
- Heat olive oil in a large Dutch oven or heavy pot over medium heat. Add onion, bell pepper, celery, and garlic. Sauté for about 5 minutes until vegetables soften and start to release their aroma.
- Add sliced sausage and chicken pieces. Cook for 4–5 minutes, stirring occasionally, until sausage browns slightly and chicken starts sealing.
- Stir in the okra, Cajun seasoning, smoked paprika, thyme, cayenne (if using), salt, and black pepper. Cook for 1–2 minutes to bloom the spices and let the okra soften slightly.
- Pour in chicken broth and diced tomatoes (with their liquid). Stir to combine and bring to a gentle boil.
- Lower heat to simmer. Cover and let cook for 10 minutes — this allows flavors to meld and chicken to cook through.
- Add cauliflower rice and shrimp. Stir gently, then simmer uncovered for 5–7 minutes until shrimp turn pink and opaque and cauliflower rice softens.
- If using file powder, sprinkle it over the gumbo, stir gently until it thickens slightly and the stew becomes hearty in texture.
- Squeeze lemon juice over the gumbo and stir. Taste and adjust seasoning (salt, pepper, or Cajun seasoning) as needed.
- Ladle into bowls, garnish with chopped parsley or green onion, and serve hot. Enjoy with a side of cauliflower rice or on its own for a cozy, protein-rich meal.
Tips & Variations
- For extra protein, substitute half the chicken with diced or shredded turkey breast or duck.
- Want more heat? Add ¼ tsp cayenne pepper or a splash of hot sauce.
- Replace shrimp with crawfish tail meat or firm white fish (chunked) for variety.
- Swap smoked sausage for smoked turkey sausage for a leaner version.
- For a thicker stew, simmer uncovered for longer, or add a second teaspoon of file powder — but stir carefully to avoid clumping.
Approximate Nutrition (per serving — ½ the pot)
- Calories: ~400 kcal
- Protein: ~38 g
- Carbohydrates: ~10 g (mostly from veggies and tomatoes)
- Fat: ~18 g
- Fiber: ~4 g
- Sugar: ~4 g
- Sodium: ~780 mg
(Nutrition is approximate — depends on exact sausage, shrimp, and broth used.)
Ingredients
Method
- Heat olive oil in a large Dutch oven or heavy pot over medium heat. Add onion, bell pepper, celery, and garlic. Sauté for about 5 minutes until vegetables soften and start to release their aroma.
- Add sliced sausage and chicken pieces. Cook for 4–5 minutes, stirring occasionally, until sausage browns slightly and chicken starts sealing.
- Stir in the okra, Cajun seasoning, smoked paprika, thyme, cayenne (if using), salt, and black pepper. Cook for 1–2 minutes to bloom the spices and let the okra soften slightly.
- Pour in chicken broth and diced tomatoes (with their liquid). Stir to combine and bring to a gentle boil.
- Lower heat to simmer. Cover and let cook for 10 minutes — this allows flavors to meld and chicken to cook through.
- Add cauliflower rice and shrimp. Stir gently, then simmer uncovered for 5–7 minutes until shrimp turn pink and opaque and cauliflower rice softens.
- If using file powder, sprinkle it over the gumbo, stir gently until it thickens slightly and the stew becomes hearty in texture.
- Squeeze lemon juice over the gumbo and stir. Taste and adjust seasoning (salt, pepper, or Cajun seasoning) as needed.
- Ladle into bowls, garnish with chopped parsley or green onion, and serve hot. Enjoy with a side of cauliflower rice or on its own for a cozy, protein-rich meal.
Notes
- Protein: ~38 g
- Carbohydrates: ~10 g (mostly from veggies and tomatoes)
- Fat: ~18 g
- Fiber: ~4 g
- Sugar: ~4 g
- Sodium: ~780 mg
FAQs
Can I make this gumbo ahead and reheat later?
Yes — it reheats beautifully. Store cooled gumbo in an airtight container in the fridge for up to 3 days. Reheat gently on stove over low-medium heat, stirring occasionally. If the stew thickens too much, add a splash of broth or water.
Can I make it gluten-free and keto-friendly?
Absolutely. This version uses cauliflower rice and skips any flour-based roux. The optional file powder is naturally gluten-free.
What if I don’t have okra or file powder?
You can skip okra and rely on cauliflower rice + simmering to slightly thicken the stew. It will be a bit lighter but still flavorful.
Can I add more vegetables?
Yes — feel free to add zucchini, spinach, kale, or mushrooms for extra nutrition and variety. Add leafy greens at the end so they stay vibrant.
