Chicken Sausage and Shrimp Gumbo – gluten free!

After some success with a gluten free jumbalaya, I figured gumbo would also be in my wheelhouse. And, I have more homemade chicken sausage than I know what to do with. So, the universe leads me to make gumbo.



  • 2 (32-ounce) containers chicken broth
  • 1 pound andouille or smoked sausage, cut into 1/4-inch slices – I used chicken sausage (any variety with P/C/F macros of 11/1/2.5)
  • 32 oz bag of shrimp, shell on
  • 1/3 C Vegetable oil
  • 3 tbsp coconut flour
  • 3 tbsp tapioca flour
  • 1/2 medium onion, chopped
  • 1/2 C chopped celery
  • 3 garlic cloves, minced
  • 2 bay leaves
  • 2 teaspoons Creole seasoning
  • 1/2 teaspoon dried thyme
  • 1 tablespoon Worcestershire sauce
  • 2 to 3 teaspoons hot sauce
  • 7 servings of cooked rice (dry)
  • 4 servings of quinoa (dry)



  • Make a roux – wisk oil and flours over medium heat until the mixture turns the color of chocolate milk.  (~15min), add onion and celery and continue to stir for a few minutes.  Set the finished product aside (See below).


  • Peel shrimp, reserving shells, and devein, if desired. Set meat aside.
  • Combine shrimp shells and chicken broth in a large Dutch oven; bring to a boil. Reduce heat, and simmer, uncovered, 20 minutes. Pour mixture through a wire-mesh strainer into a bowl, discarding shells. Set broth aside, and keep warm.




  • Combine the warm broth, garlic and the roux; bring mixture to a boil. Stir in bay leaves, thyme, westershire, hot sauce and creole seasoning and reduce heat, and simmer, uncovered, 50 minutes, stirring occasionally.
  • I had the sausage cooked separately, and cooked seperately into bit-sized pieces, added to shrimp while the above simmered.image
  • Stir in shrimp and sausage; cook 5 to 7 minutes or until shrimp turn pink. Discard bay leaves.  Remove from heat.
  • Cook rice and quinoa together.  Add all to one pot with 5 cups of water.  Bring to a boil and simmer until cooked.
  • I combined the rice/quinoa mix with the gumbo and portioned out the remaining into 8 servings.  I weigh everything and this came out to 560g/serving.  If you do this, you’ll need a digital scale and two large bowls due to the volume of the recipe.

While it’s a little protein heavy, it’s roughly 5 blocks of protein, carbs and fat.  In other words:

35g protein, 45g carbs, 15g fat or 455 cals.


For your reference, here are the original recipes:



The overarching issue here is that there can be too much fat added from the sausage and oil.  Also, making a roux calls for flour, so I went looking for a paleo roux.  The roux recipe above is way way way too fatty for this recipe, so I essentiailly just used enough to make the recipe meet zone requirements.




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We are busy. We are overbooked. We are traveling. We are unmotivated. We are tired. We are agitated. We are unproductive. We are overweight. We are unhappy. We are why. I'm a pharmacist, I travel regionally for work and have been all of these things. What elevates me from these emotional ditches? Good health. My nearly 100 year-old Italian grandmother "Nana" said a long time ago: "If you don't have your health, you don't have nothing." Considering she still rakes leaves and gives me hell for, well, just about everything, I think she's pretty damn sharp and fit. On the other end of the spectrum: My dad died at 65 from a heart attack. He was a diabetic, a previous smoker, a recovered drug addict, a food addict, hypertensive, arthritic, immobile nearing amputation and, simply, wasn't living. For all intensive purposes, I'm fit and healthy. Armed with degrees in biology and pharmacy (read: loans) and these two family stories, you'd think staying on track is easy. Newsflash: it's not. Traveling / Working / Fathering / Mothering / fill-in-the-blanking are obstacles we all have to overcome. So, how do we do it? Suitcase Fitness was born from the hope that by sharing my small health and fitness victories while traveling, others may be inspired to find new ways to stay engaged with their health. My vision is that others will use this venue to share their "baggage" and small steps taken to overcome health challenges. I get by with a little help from my friends. - The Beetles The things that last, never happen overnight. - Slaves

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