Gluten Free Chicken Gumbo Soup

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Why This Healthy Authentic Seafood Gumbo Is So Damn Good:

Game Day Gumbo Gluten Free Instant Pot Recipe
  • Its a real gumbo made gluten-free. The roux is deep, dark, and rich but isnt made with all-purpose flour.
  • Its 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 dont believe tomatoes belong in gumbo, well, then take it up with the family! Just kidding, take it up with me, because youre so wrong, my friend! Really, though: typically we find tomatoes in okra gumbo and no tomatoes in non-okra gumbo. Since theres okra in this one, weve 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 .

Where To Find Okra

You may possibly find fresh okra in the produce department of your local grocery store from summer through early fall. However, here in Southern California I think I have seen it a grand total of 2 times in my lifetime. I have found the best way to purchase it is at the bigger grocery stores, in their freezer sections.

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: youll 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 doesnt burn but slooooowly becomes a darker and darker shade. Youll want it to look about like this, if not a smidge darker, when its 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 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.

If you have gumbo filé , add 1/2 teaspoon to the gumbo after 1 hour of simmering.

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.

Also Check: Campbell’s Tomato Soup Sloppy Joe Recipe

Is Campbells Soup Gluten Free

The Campbell Soup Company is an American producer and icon within the US food industry. They are mainly known for producing canned soups and related products that are sold in 120 countries around the world.

In this review, we will be focusing on Campbells Soups. Lets find out if they are gluten-free:

Interesting Facts About Campbells Soups

chicken gumbo soup
  • The company was started in 1869 by Joseph A. Campbell, a fruit merchant from Bridgeton, New Jersey, and Abraham Anderson, an icebox manufacturer from South Jersey. They produced canned tomatoes, vegetables, jellies, soups, condiments, and minced meats.
  • In 1962, artist Andy Warhol took the familiar look of the Campbells soup can and integrated it into a series of pop art silkscreens during the 1960s and 1970s. The first batch in 1962 was a series of 32 canvases.
  • Campbells divides itself into three divisions: the simple meals division, which consists largely of canned soups the baked snacks division and the health beverage division, which includes V8 juices. Source: Wikipedia
  • You May Like: Campbell’s Soup Broccoli Rice Casserole

    More Delicious Comfort Food Recipes To Love

    • Total Time:2 hours 15 minutes
    • Yield:6-8 servings 1x
    • Total Time:2 hours 15 minutes
    • Yield:6-8 servings 1x
    • 1.5 pounds boneless skinless chicken thighs, diced
    • 12 oz smoked andouille sausage, sliced
    • ½ teaspoon salt
    • ¼ teaspoon black pepper
    • ½ cup gluten free flour
    • 1 cup finely diced yellow onion
    • 1 cup finely diced green bell pepper
    • 1 cup finely diced red bell pepper
    • 1 cup finely diced orange bell pepper
    • 1 cup finely chopped celery
    • 6 large cloves garlic, minced
    • 1 tablespoon tomato paste
    • 1 tablespoon cajun spice blend
    • 2 cups sliced okra
    • 114.5oz canned diced tomatoes
    • 3 dried bay leaves
    • To thicken: ¼ cup gluten free flour + ¾ cup water
    • 1 pound peeled and deveined shrimp
    • Sliced green onion, for serving
    • White rice, for serving

    How To Get A Dark Roux

    You can make this gumbo recipe with a simple roux or if you prefer your gumbo to have that rich, dark color, you can make a dark roux. Keep in mind, that by making a dark roux you are adding another 35-40 minutes to your cook time. To make a dark roux, simply cook your roux longer until it gets to be a deep, golden brown color and this takes time. Keep a close eye on it and stir it constantly because you want it to be dark, but not burnt. Follow the rest of the recipe as indicated below.

    Read Also: Campbell Soup Chicken And Rice Recipe With Broccoli

    Gluten Free Chicken And Sausage Gumbo With Okra

    Experiencing the deep, rich taste of this gluten free chicken and sausage gumbo with okra is a special event that you dont want to miss. Technically Paleo, low carb, keto and grain free without the rice, my Trinity Roux gives this traditional south Louisiana gluten free gumbo its authentic taste and texture. This cant-live-without recipe is a beloved personal favorite that touches the hearts and souls of others from the very first bite. Yep and yay

    Disclosure: A Sprinkling of Cayenne is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to

    Instant Pot Gumbo Soup

    GLUTEN-FREE, DAIRY-FREE, LOUISIANA GUMBO!! | Crock Pot Meals | Jenny Waters Wellness

    This is a hearty and flavorful Instant Pot gumbo soup. There is no flour added, so it’s both gluten-free and Whole30 compliant!

    Okay! Before anybody throws tomatoes at me, please hear me out! I understand completely that this is NOT gumbo. I do not claim for it to be. This is soup. My wife cannot have flour, so this is as close to eating gumbo as she can get. But I’m fully aware that the dark roux used to make gumbo is essential! So this is a substitute teacher – Instant Pot gumbo soup. But I will say this… it tastes quite a bit like it. The real difference comes with this… I only used some tomato sauce to help thicken it, along with the okra.

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    How To Make Gluten Free Gumbo

    Step One: The first step is to brown the diced chicken thighs in a little avocado oil. While the chicken is browning, season it with a little salt and pepper.

    Once the chicken is mostly browned, add in the smoked sausage and allow the chicken to continue cooking until it is done. Then, remove the chicken, sausage, and any remaining liquid from the pot.

    Step Two: Next, its time to make the roux. Add the diced butter butter to the pot and let it melt. Once the butter is melted, youll whisk in the flour to create a thick paste.

    Let the flour and butter mixture cook over medium heat, whisking frequently, for around 20 minutes until it becomes a dark rich color. As it cooks, the roux will become less like a paste and a bit more of a liquid consistency.

    Step Three: Once the roux has reached the right color, the work is pretty much done! Next, youll just need to add the tomato paste, cajun spice seasoning, bell peppers, onion, garlic, and celery to the hot roux and allow everything to cook for a few minutes until the veggies start to become tender.

    Next, add the herbs, diced tomatoes, okra, chicken stock, coconut aminos, hot sauce, and cooked chicken and sausage back to the pot. Give everything a good stir and bring to a boil. Once its boiling, reduce the heat to a simmer and cover. Let the gumbo simmer for an hour.

    Step Four: After the gumbo has been simmering for around an hour, the final steps are to thicken it and add in the shrimp!

    How To Make Chicken Gumbo Soup

    Enjoy a warm bowl of this chicken gumbo soup, made with chicken breast, rice, broth, and veggies, for a comforting bowl with a kick.

    20 minutes 1 hour 5 minutes

    • 3ozchicken breasts,boneless, skinless, cut into ½-inch strips
    • 6bacon strips,cut into 1-inch pieces
    • 2tbspcanola oil
    • ½cupcorn kernels,preferably cut from the cob
    • 1½cupsokra,cut into ½-inch pieces
    • 1green bell pepper,chopped
    • 1tspparsley

    Also Check: Onion Soup Mix And Potatoes

    Instant Pot Chicken And Sausage Gumbo

    Instant Pot Chicken and Sausage Gumbo its whats for dinner! Chop the holy trinity of onion, celery and bell pepper, throw everything in the Instant Pot and seal the lid. And while its not a traditional gumbo that starts with a browned roux, its gluten-free, Whole30 and full of intense Cajun flavor. Weve made this recipe in several cooking classes over the past couple years, and its always a fan favorite.

    Start by sautéing the vegetables in the base of your Instant Pot until soft. But also, if youre short on time and just need to throw everything in and turn the sucker on, the recipe will still turn out great. After softening the veggies, add the spices, the arrowroot, chicken broth mixture, the chicken thighs and andouille sausage. Yes, you can use chicken breasts or shredded rotisserie chicken. Just cut down the cooking time to 10 minutes. Last but not least, a topping of roasted sliced okra adds a salty crunch. Its completely optional though, in case youre not on #teamokra.

    Is Gumbo Supposed To Be Thick Or Soupy

    chicken gumbo soup calories

    Traditional gumbo is thick and starts with a browned roux. Cooked flour in the roux helps add a nutty, rich soup base. Were making a Whole30 gumbo in an InstantPot thats gluten-free, hence no browned flour roux. But there are directions in the recipe for thickening the base with Whole30-compliant arrowroot powder.

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    You Just Never Know When Youre Going To Get A Scary Phone Call

    The past couple of weeks have been hectic for my family. My awesome dad suffered his 7th heart attack. Yep. Seventh. Almost head shaking unbelievable right???

    My sweet daddy is 85 years old, and his history of heart attacks is long and exhausting. Well, he had the last one a couple of weeks ago, and it really rocked each member of our family to our cores. Its really hard to see someone you love more than life suffer like that. And it takes a toll on every area of your life when the man you look up to the most in life is lying in a hospital bed.

    He made it through though, and after 5 days he got to come home from the hospital. While he was waiting to be discharged, I called him and asked him what he wanted to eat. I gave him a choice of stew or this gluten free chicken and sausage gumbo with okra, knowing in my heart that he would choose the gumbo. True to form, he did.

    You see, there are those who live in Louisiana. And then there are those that have Louisiana living in us, too. Yep. My entire family belongs to the latter group, and we consider the south Louisiana food and culture the very essence of our earthly existence.

    I knew that this gluten free chicken and sausage gumbo with okra would help to heal my dads body and soul from what he had been through. And so I prepared it with everything that I had inside of me.

    Slow Cooker Chicken Gumbo Soup

    My notes:

    If you want to add more Cajun recipes to your collection, SLOW COOKER CHICKEN GUMBO SOUP might be a recipe you should try. This recipe serves 6. Watching your figure? This gluten free and dairy free recipe has 238 calories, 11g of protein, and 5g of fat per serving. For $1.28 per serving, this recipe covers 19% of your daily requirements of vitamins and minerals. If you have chicken, okra, carrot, and a few other ingredients on hand, you can make it. It works best as a soup, and is done in roughly roughly 45 minutes. This recipe is liked by 1 foodies and cooks. Autumn will be even more special with this recipe. It is brought to you by Foodista. All things considered, we decided this recipe deserves a spoonacular score of 54%. This score is solid. If you like this recipe, you might also like recipes such as Slow Cooker Chicken Gumbo Soup, Slow-Cooker Chicken ‘n Rice Gumbo Soup, and Slow-cooker chicken and smoked sausage gumbo soup.

    Albarino, rosé Wine, and Sauvignon Blanc are my top picks for Cajun. These low-tannin, lower alcohol wines will complement the heat in spicy cajun dishes, instead of making your mouth burn more. The The Fableist Albarino with a 4.5 out of 5 star rating seems like a good match. It costs about 19 dollars per bottle.

    The Fableist Albarino

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    Chicken And Sausage Gumbo

    We are FINALLY beginning to experience fall like temperatures here in Charlotte which means its officially all things warm and cozy. This chicken and sausage gumbo is just the kind of dish I want to curl up with all season long. Its hearty and comforting with just enough spice to wake your taste buds up.

    Unlike many of the recipes I post on here, this dish requires a bit more time and effort to assemble. Trust me when I say it will be well worth it in the end. Plus the recipe makes a healthy portion giving you plenty of leftovers for the week or to freeze and bring out at a later time. Personally, I think the leftovers are even better as the flavors have time to blossom together.

    This gumbo is the perfect thing to make on the weekends as you have more time to spend in the kitchen. Pour yourself a glass of wine, turn on some music and get started chopping some veggies and making your roux. While everything is simmering you will have plenty of time to sit with loved ones or do things around the house. The aroma from the kitchen will add to the coziness of the afternoon. These are the fall and winter meals I love to make for my family.

    A mixture of chicken, andoulle sausage, and veggies cook in a thick and creamy broth to bring this gumbo together.I used white rice flour for the roux in order to make this dish gluten-free. Serve with rice for the classic gumbo accompaniment.

    A Proper Homecoming Deserves A Proper Gluten Free Chicken & Sausage Gumbo With Okra

    Gluten Free Gumbo Roux Recipe

    This wasnt just a meal. It was a homecoming from a horrible experience, one that will take him time to recover from, and one that we are blessed and privileged to have him return to us alive and recuperating.

    Although I am already an overly obsessed home cook, this gluten free chicken and sausage gumbo with okra took even more out of me than my usual dishes. But, its an honor to serve my Dad in this way. And you should have seen the look on his face when he ate it!!

    He was sooo happy, yall. He kept raving about it in-between bites. And the 10 minutes or so that I sat there and watched him eat it made my years of struggling to develop and perfect my Trinity Roux worth it. I would do it all again for those minutes of watching my Dad be so happy, so content, so nourished, and so at home. He was home!!! And at peace. And eating a gluten free gumbo that tastes just like the traditional wheat flour and oil gumbos that he holds in such high regard.

    And I cooked it for him!! Yep, and all kinds of yay.

    Recommended Reading: Campbells Cheesy Chicken And Rice Cassarole

    Very Briefly What Is Peruvian Cuisine

    Peruvian cuisine is made up of mostly fresh ingredients, plenty of potatoes and rice. Peruvian cooking is believed to be one of the first fusion cooking, combining various ingredients and styles of cooking. The recipes are heavily influenced by Spanish cuisine. One of the most popular dishes in Peru is the well know ceviche, made from raw fish and fresh onions marinated in citrus juices and spiced with chili peppers and fresh cilantro often served as an appetizer

  • 2 Tbsp. Extra virgin olive oil
  • 1 medium white onion, diced
  • 1 large poblano pepper, cored and diced
  • 4 garlic cloves, chopped
  • 2 tsp. GF ground cumin
  • 1 – 2 chili peppers, cored and diced
  • 2 skinless, boneless chicken breasts, cut into small bite size pieces
  • 1 lb. Yukon gold potatoes, peeled and cut into small cubes
  • 2 large carrots, diced
  • 1 cup frozen or fresh corn
  • 1/2 cup frozen or fresh peas
  • 1/2 cup long-grain white rice
  • 1 bay leaf
  • 1 bunch fresh cilantro, roughly chopped
  • Juice of 1 large lime
  • Himalayan salt to taste
  • How To Make Instant Pot Gumbo Soup

    Using sauté setting – once hot, add 1 tablespoon of oil and sliced sausage. Brown thoroughly on both sides. Remove and set aside.

    Continuing on sauté setting – add 1 tablespoon of oil and chicken breasts . Brown on both sides , but do not cook completely. You just want to get some color on them. Remove and set aside.

    Do not wipe or rinse out pot. There’s some GREAT flavor in there!

    Add onions and celery to pot …

    …and cook for about 5 minutes, until veggies soften a bit.

    Add red bell peppers and garlic…

    …and cook for another 3 minutes or so.

    Return chicken breasts to pot, along with bay leaves…

    …stewed tomatoes, tomato sauce…

    …beef stock, creole seasoning…

    …and okra. Mix well, lock lid and cook for 15 minutes at high pressure.

    Once cook time is complete, allow pressure to release naturally for 10 minutes. Then quick-release remaining pressure. Remove lid, chicken breasts and bay leaves. In a separate bowl, using two forks, shred the chicken into bite-size pieces.

    Add shrimp and mix well. Return lid and allow shrimp to cook in the residual heat for at least 5 minutes.

    You can tell they’re done when they are opaque and pink.

    Return sausage to pot…

    …along with shredded chicken…

    …green onions and parsley. Mix well and allow to sit for just a few minutes before serving. Serve with rice – for Whole30, we used cauliflower rice.

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