Paleo Chicken and Sausage Gumbo with Cauliflower Rice

Here we are again, another Monday.  I hope you had a nice weekend with some delicious Easter brunch.  Colorado had some great weather and its starting to feel like spring is actually here to stay.  The trees are blooming, flowers are popping up and our allergies are going crazy!

This weekend seemed to fly by for me.  We had a fantastic Easter brunch at with my parents and spent the rest of our time basking in the sun on the porch.  Patio weather is my favorite!

A healthier Gumbo

Ever since we returned from New Orleans, I have been wanting to make some gumbo.    Everything we ate in NOLA was delicious however, I knew that it wasn’t the healthiest option.   (Do we ever pick the healthy option on vacation? 😉).   Gumbo seems to be a staple menu item in New Orleans.  I loved the gumbo from Cafe Beignet and wanted to make something similar but with a healthier spin.  For my recipe,  I used lean chicken breast, turkey andouille sausage  and traded out refined flour for a gluten-free option.  Although I used less oil or butter, this gumbo is not short on flavor.

Paleo Chicken and Sausage Gumbo with Cauliflower Rice

Instead of using white rice, I traded it out for cauliflower rice.  My husband seemed a little skeptical at first, but we both found that we didn’t miss the white rice at all.    If you have never tried cauliflower rice, its super easy and a great way to sneak some extra veggies into your meal.  I bet you won’t miss the rice either.

Paleo Chicken and Sausage Gumbo with Cauliflower Rice

If you haven’t already, check out my post on all 9 Fun Things to  do in New Orleans.

Healthier Chicken and Sausage Gumbo with Cauliflower Rice

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour

Yield: 6

Healthier Chicken and Sausage Gumbo with Cauliflower Rice

A easy and healthy gumbo recipe that is full of flavor and easy on the waistline.


  • 1 tsp. Black Pepper
  • 1/4- 1/2 tsp. Cayenne Pepper
  • 3/4 tsp. Paprika
  • 1/2 tsp. Garlic powder
  • 1/2 tsp. Powdered Mustard
  • 3/4 Cup Almond Flour
  • 2 Chicken Breasts
  • 2 Tbs. Coconut Oil
  • 3 Tbs. Olive Oil
  • 6 Cups Low Sodium Chicken Broth
  • 3 Celery Stalks- Chopped
  • 1/2 White Onion- Diced
  • 3 Andouille Turkey Sausage- Sliced
  • 1 Bay Leaf
  • 1 Garlic Clove- Finely Minced
    For Cauliflower Rice
  • 1 Head of Cauliflower
  • Salt and Pepper to taste
  • Olive oil


  1. In a small bowl, mix the pepper, cayenne pepper, paprika, garlic powder and mustard powder. Mix in almond flour.
  2. Trim the chicken breasts and cut into small, bite-sized pices. Roll the pieces in the flour and spice mixture. Shake off any excess and place on a separate plate. Save remaining flour mixture.
  3. In a large sauté pan, add coconut oil over medium heat. Add floured chicken pieces. Stirring pieces occasionally, cook until chicken is no longer pink and is starting to brown. Set on a separate plate once cooked.
  4. In same sauté pan, heat olive oil over medium heat. Add 3 Tbs. of flour to oil and stir quickly to make your roux. Don't let this burn.
  5. Add in the celery and onion. Mix well in the roux. Add chicken broth, about 1 cup at a time and stirring continually.
  6. Add your sliced sausage, bay leaf and minced garlic. Simmer for 30 mins, stirring occasionally.
  7. While the gumbo is simmering, cut the cauliflower in small florets. Place in a food processor or blender and pulse until texture resembles rice. You may have to do this in several batches if your blender or food processor isn't big enough.
  8. In a separate large skillet, heat a little olive oil and add cauliflower rice. Heat over low, stirring occasionally. Add salt and pepper to taste. Remove from heat after 5-10 minutes or when the rice is a little softer.
  9. Serve gumbo over the cauliflower rice and enjoy!

Kate- A Copper Queen

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