Print Recipe
5 from 2 votes

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.
Prep Time3 mins
Total Time3 mins
Course: Lunch, Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep, Slow Cooker
Servings: 15 minutes


  • 1/4 cup olive oil
  • 4 cloves garlic minced
  • 1 medium onion chopped
  • 2 tsp thyme
  • 1 tsp Salt
  • 1/4 tsp cayenne pepper
  • 2 cups chicken broth
  • 1 lb boneless chicken thighs cubed
  • 3 andouille sausags
  • 1 can diced tomatoes
  • 2 tbs tomato paste
  • 2 cups okra sliced
  • 2 medium bell peppers diced
  • 2 cups riced cauliflower


  • In a skillet, brown sausage. Remove to slice.
  • 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.
  • 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.
  • This spicy stew freezes well for up to 3 months in an airtight container.


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.