Fat Tuesday Gumbo

Submitted by Emily Dwyer

About the cook: Hi! I have always loved cooking, started when I baked my first box of brownies when I was around 8. My favorite things to cook are healthy versions of my favorite indulgent foods. I am mostly inspired by my dad's family, with him growing up in New Orleans.

About the dish: A healthy take on traditional seafood gumbo. Keto, low-carb, whole-30, and dairy-free.

National Origin: Cajun

Serves: 8

Estimated Time: Over 2 Hours


1/4 Cup Almond Flour
1/3 Cup Bacon Drippings or Lard
1/2 Cup Celery, chopped
1 Large Onion, chopped
1 Green Bell Pepper, chopped
2 Cloves Minced Garlic
1 pound Chicken Andouille Sausage, sliced
4 Cups Chicken Bone Broth
1 Cup Water
2 Tbsp Coconut Aminos
Garlic Salt, to taste
Louisiana Hot Sauce, to taste (I used Crystal)
Cajun Seasoning, to taste (I used Zatarains)
2 Bay Leaves
Olive Oil
1 10oz Package Okra
8 oz lump crabmeat
1 1/2 lbs uncooked medium shrimp, peeled and deveined
Optional: Cauliflower rice


1. Make a roux. Heat bacon drippings/lard in a large cast iron skillet or dutch oven. Slowly stir in almond flour until a smooth paste forms. Whisk until it turns into a dark amber color.
2. Make the trinity. Combine the chopped celery, onion, and bell pepper. Once mixed, stir in garlic.
3. When the roux is ready, add the trinity and sliced sausage. Slowly add water to this until desired consistency (not too thick, but not too thin). Bring mixture to a slow simmer until the vegetables have softened.
4. Bring the bone broth to a boil in a medium sized pot. Pour the bone broth into the roux mix. Add the coconut aminos, garlic salt, hot sauce, bay leaves, and cajun seasoning.
5. Using the same pot to heat the chicken broth, season the pot with the olive oil and cook the okra until slightly sticky. Stir into gumbo with shrimp and crabmeat.
6. Cook for 45 minutes over low heat.
7. Serve with cauliflower rice (optional).
8. Let the good times roll!

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