Instant Pot gumbo is a new favorite keto and Whole30 compliant soup. We love it served over cauliflower rice!
Instant Pot Gumbo
If you're anything like me then you are always looking for comfort food recipes to make healthier. By following the keto diet or Whole30, you're probably looking for some delicious soups and stews to get you through the winter.
This instant pot gumbo is a warm and comforting bowl that is keto approved. Shrimp and sausage, traditional cajun spice and some non-traditional ingredients like almond flour, cauliflower rice and tomatoes make this recipe delicious and low carb friendly!
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Frequently Asked Questions about New Orleans Gumbo
What is the difference between a gumbo and jambalaya?
Gumbo is a thick stew served over rice. Jambalaya has not broth but incorporates rice with traditional gumbo flavors and ingredients.
How long should you cook gumbo?
This gumbo recipe is quick to make in your pressure cooker. Between prep, pressurization and cooking, this recipe should take no longer than 30 minutes.
Does real gumbo have tomatoes?
Traditional New Orleans style gumbo recipes do not include tomatoes. If you are looking for a more traditional gumbo recipe, omit the tomatoes and toss in some okra.
Do I have to serve gumbo with rice?
Most gumbo recipes, including instant pot gumbo is served over rice. We swapped out traditional rice for cauliflower rice to keep it keto and Whole30 compliant.
Does gumbo have shrimp?
Most traditional gumbo recipes include shrimp or seafood. Feel free to substitute as necessary for allergy or preference reasons.
My favorite way to cook shrimp is to make air fryer shrimp. I will air fry my shrimp and then toss them in the gumbo once it has finished cooking.
How to Make Instant Pot Gumbo
Tools You'll Need to Make Pressure Cooker Gumbo
A few of the tools I needed to make a delicious easy gumbo were:
- A Ninja Foodi multi cooker or Instant Pot pressure cooker
- Whisk
- Bamboo cooking utensils
Pressure Cooker Gumbo Recipe
Instant Pot Gumbo - Keto and Whole30 compliant
Ingredients
- 4 tablespoon grass fed butter divided
- ⅛ cup almond flour
- 1 small onion diced
- 1 medium red or orange bell pepper diced
- 2 stalks celery chopped
- 2 teaspoon garlic minced
- 6 ounces chicken or andouille chicken sausage sliced into ½ inch pieces
- 1 tablespoon cajun seasoning
- 1 bay leaf
- 4 cups chicken bone broth
- 1 pound shrimp
- salt + pepper to taste
- 1 can fire roasted tomatoes drained
Instructions
- Turn Instant Pot on to saute mode. Melt 1 tablespoon grass-fed butter over heat.
- Add in sausage and cook until lightly browned. Add in shrimp and cook 1-2 minutes per side.
- Remove sausage and shrimp from Instant Pot and set aside, covered in a separate dish.
- Melt remaining 3 tablespoon grass-fed butter over heat. Add in almond flour and whisk continuously until the color become brown.
- Add in diced onions, peppers, celery and garlic. Let mixture saute until lightly caramelized and fragrant. Almond flour will coat the vegetables.
- Add in remaining ingredients. Seal Instant Pot and cook for 20 minutes on high. Use quick release to release steam and add back in cooked sausage and shrimp. Allow meat to sit for a minute to reheat then serve over cauliflower rice.
Notes
- Removing tomatoes from this recipe will lower the sugar, thus making it even more keto-friendly. Omitting the roasted tomatoes will lower the sugar per serving from 6.8 grams to 5.3 grams.
- Be sure to use a chicken broth that is keto-compliant. Kettle & Fire makes a delicious keto-friendly bone broth. Also ensure you are using a chicken sausage that does not include sugar if you are looking to make your gumbo Whole30 or low carb friendly.
- The key to getting a thick broth like a traditional gumbo is the roux. A roux consists of butter and flour.
- If you are making keto gumbo in your pressure cooker you will want to use almond or coconut flour instead of traditional flour. You can also opt for a Keto-approved roux recipe like this one from Cotter Crunch.
- This recipe does not include okra, a vegetable that is found in many traditional New Orleans gumbo recipes. Since okra is a low carb vegetable, feel free to add it in to keep this recipe keto and Whole30 compliant.
- If you are looking for a kid friendly gumbo recipe with less heat, substitute mild chicken sausage or kielbasa for andouille sausage.
- This recipe was adapted from one originally posted on Delish.
Nutrition
Instant Pot Gumbo Recipe notes:
- Removing tomatoes from this recipe will lower the sugar, thus making it even more keto-friendly. Omitting the roasted tomatoes will lower the sugar per serving from 6.8 grams to 5.3 grams.
- Be sure to use a chicken broth that is keto-compliant. Kettle & Fire makes a delicious keto-friendly bone broth. Also ensure you are using a chicken sausage that does not include sugar if you are looking to make your gumbo Whole30 or low carb friendly.
- The key to getting a thick broth like a traditional gumbo is the roux. A roux consists of butter and flour.
- If you are making keto gumbo in your pressure cooker you will want to use almond or coconut flour instead of traditional flour. You can also opt for a Keto-approved roux recipe like this one from Cotter Crunch.
- This recipe does not include okra, a vegetable that is found in many traditional New Orleans gumbo recipes. Since okra is a low carb vegetable, feel free to add it in to keep this recipe keto and Whole30 compliant.
- If you are looking for a kid friendly gumbo recipe with less heat, substitute mild chicken sausage or kielbasa for andouille sausage.
- This recipe was adapted from one originally posted on Delish.
Did you make this recipe? Share it on Instagram and tag @mommafitlyndsey!
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Sandra
This was great! I used pork stew pieces instead of shrimp because that's what I had on hand. I added some xanthan gum at the end to thicken it a bit more. So good!!
mommafitpgh@gmail.com
Love the add! Glad it turned out yummy 🙂 Thank you Sandra!