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keto gumbo with cauliflower rice

Instant Pot Gumbo - Keto and Whole30 compliant

Instant Pot gumbo is a new favorite keto and Whole30 compliant soup.  We love it served over cauliflower rice!
Servings 4
Author Lyndsey


  • 4 tablespoon grass fed butter divided
  • 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


  • 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.


  • 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.