Gumbo Meal Prep
This thick and spicy chicken and sausage stew is Keto comfort food at it’s best. Traditionally served on rice, this version has low carb cauliflower rice cooked in, and is slowly simmered in a crockpot. Eat now, or freeze for later.
Servings Prep Time
15minutes 3-6 hours
Servings Prep Time
15minutes 3-6 hours
  1. In a skillet, brown sausage. Remove to slice.
  2. In the same skillet, add olive oil, garlic, onions, salt and spices. Saute until lightly browned. Add the sliced sausage back in the pan with the onions.
  3. In a crockpot, add the rest of the ingredients, and then add the sauteed onions and sausage. Slow cook on low for 4-5 hours, or on high for 2-3 hours, until all vegetables are tender.
  4. This spicy stew freezes well for up to 3 months in an airtight container.
Recipe Notes

Nutrition for 1 out of 6 servings (including provolone and avocado) 26.1g Protein | 18.1g Carbs | 35.6g Fat | 8.3g Fiber | 501 Calories


Notes: If your fat needs are higher than 70%, thicken with coconut milk.  Rather than using a Roux as traditional with Gumbo, this one relies on tomatoes and okra, so leaving out the okra will make a thinner stew.