Gumbo is a great way to make a Gluten Free Meal. Mix it up anyway you like.  I usually choose sausage, kielbasa or andouille (always a natural, uncured brand) and shrimp, but sometimes sausage and chicken. You can do all three or try something new.  Try some crab or lobster, feel free to think out of the box.  Don’t fret over the okra.  I know some people hate it…  Throw in some frozen green beans, peas, or corn.

Gluten Free Gumbo

Gluten Free Gumbo


  • 1/2 cup vegetable oil
  • 1/2 cup all-purpose GF flour
  • 1 large onions, diced
  • 1/2 cup chopped fresh parsley, 1/4 cup reserved for later
  • 1/2 cup chopped celery
  • 1/2 cup chopped green bell pepper
  • 1/2 cup chopped red bell pepper
  • 1/2 cup sliced scallion/green onion
  • 6 cloves minced garlic
  • 4 cups natural chicken broth/stock
  • 1 10oz package frozen okra
  • 1 6oz can tomato paste
  • 1 teaspoon salt
  • 1 teaspoon GF creole seasoning
  • 1 teaspoon dried thyme
  • 2 lbs any combo of sausage, shrimp, chicken, crab, small rock lobster tails/halved, etc.
  • hot sauce to taste


  1. In a large stockpot combine oil and flour and cook over medium-high heat about 15 minutes or until it turns very dark brown, almost between brown and black. You will have to stir almost constantly. This is the roux.
  2. Add onions, parsley, celery, bell peppers, scallions and garlic and cook about 10 more minutes or until vegetables are tender, stirring regularly.
  3. Add broth, tomato paste, okra, salt, creole seasoning, and thyme
  4. Cover pot and simmer 15 minutes stirring occasionally.
  5. Add your chosen combination of meat at this point and simmer an additional 10 minutes (if using whole pieces of crab, or lobster like claws or tail halves, or blue crab halves cook a little longer to ensure they're cooked all the way.)
  6. Serve over rice, quinoa, or polenta and garnish with remaining parsley.

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