Low-carb “Gumbalaya”


Low-carb “Gumbalaya”

Gumbalaya is not really a thing. Until now. There’s gumbo and there’s jambalaya, but Kristie has taken the best bits from both and it’s delicious! Gumbalaya is very hearty with a thick broth, chicken, kielbasa and shrimp. It has just a few veggies and is tasty on its own or served over cauli rice.


  • 120 ml coconut oil or bacon fat
  • 1.1 kg boneless chicken thighs
  • 2 minced garlic cloves
  • 1 (110 g) yellow onion
  • 1 (140 g) small green bell pepper
  • 3 (120 g) celery stalks chopped
  • 85 g fresh okra
  • 800 g (800 ml) crushed tomatoes
  • 120 ml water
  • 475 ml beef broth
  • 1 tsp salt
  • 1 tsp cajun seasoning
  • 1 tsp gumbo filé
  • 1⁄8 tsp cayenne pepper
  • 350 g kielbasa thinly sliced
  • 450 g shrimp peeled and deveined


  1. Melt coconut oil or bacon fat in a large cast iron skillet. Add cubed chicken and minced garlic. Mix and sauté until chicken is browned.
  2. Add sliced onion and green bell pepper and stir with chicken until vegetables are soft.
  3. Add salt, cajun seasoning, gumbo filé and cayenne. Stir into chicken mix and continue to cook for a minute.
  4. Add the thinly sliced kielbasa, celery, okra and crushed tomatoes along with water and bone broth. Stir until well mixed.
  5. Return the pan to a low boil and continue stirring as the sauce thickens.
  6. Let the gumbalaya simmer on low heat for at least 15 minutes. The longer it simmers, the more intense the flavour will be.
  7. When the vegetables are tender and the sauce has thickened, add the shrimp and simmer for two to three minutes until shrimp is pink and cooked through.


If you purchase broth, please be sure to check the ingredients and the nutritional information. Also, store bought broth often tends to be low in fat. For these reasons, it is generally a good idea to make your own bone broth.

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