Gluten-Free Gumbo: A Taste of Southern Comfort

Celiac.com 02/22/2025 - Gumbo is a hallmark of Louisiana cuisine, blending French, African, and Spanish culinary influences into a dish that embodies cultural fusion. Traditionally, gumbo is a hearty stew featuring a dark roux, a medley of proteins like sausage, chicken, or seafood, and the "holy trinity" of Creole cooking—onion, celery, and bell pepper. However, for those who need to avoid gluten, traditional roux made with wheat flour poses a challenge. This gluten-free version preserves the depth of flavor and rich texture of the original dish while substituting gluten-free ingredients for an inclusive twist on a Southern classic.

Crafting gumbo from scratch can feel like a celebration, especially when shared with family and friends. Its roots trace back to the 18th century, where it became a staple dish due to its ability to stretch ingredients to feed a crowd. With this gluten-free adaptation, everyone can partake in the joy and tradition of gumbo without compromising dietary needs.

Gluten-Free Gumbo Recipe

Ingredients

Celiac.com Sponsor (A12):
For the Roux:

• ½ cup gluten-free all-purpose flour
• ½ cup avocado oil or vegetable oil
• For the Gumbo:
• 1 pound smoked gluten-free sausage (e.g., Andouille or kielbasa), sliced
• 1 pound boneless, skinless chicken thighs, cubed
• 1 medium onion, diced
• 1 green bell pepper, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 6 cups gluten-free chicken broth
• 1 (14-ounce) can diced tomatoes (optional)
• 1 cup frozen okra, sliced
• 2 teaspoons Cajun seasoning (ensure it is gluten-free)
• 1 teaspoon smoked paprika
• ½ teaspoon dried thyme
• ½ teaspoon ground black pepper
• 1 bay leaf
• 1 pound raw shrimp, peeled and deveined
• 2 green onions, thinly sliced
• 1 tablespoon fresh parsley, chopped

For Serving:

• Cooked white or brown rice

Instructions

Step 1: Make the Gluten-Free Roux

1. Heat the oil in a large, heavy-bottomed pot or Dutch oven over medium heat.
2. Gradually whisk in the gluten-free flour, ensuring there are no lumps.
3. Continue stirring constantly, cooking the roux until it becomes a deep caramel or milk chocolate color. This can take 10–15 minutes—do not rush this step as it builds the flavor foundation of your gumbo.

Step 2: Sauté the Aromatics

1. Add the diced onion, bell pepper, celery, and garlic to the roux. Stir well, allowing the vegetables to soften and absorb the rich flavors of the roux (about 5 minutes).

Step 3: Add Protein and Spices

1. Stir in the sausage and chicken, cooking until the chicken begins to brown.
2. Sprinkle in the Cajun seasoning, smoked paprika, thyme, and black pepper, ensuring the proteins and vegetables are evenly coated.

Step 4: Build the Broth

1. Gradually pour in the chicken broth while stirring to avoid lumps.
2. Add the diced tomatoes (if using), okra, and bay leaf. Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 30–40 minutes, stirring occasionally.

Step 5: Add Shrimp and Finish

1. In the last 5–7 minutes of cooking, add the shrimp to the pot. Stir until the shrimp turn pink and are fully cooked.
2. Remove the bay leaf and taste the gumbo, adjusting seasoning as needed.

Step 6: Serve

1. Ladle the gumbo over cooked rice in bowls.
2. Garnish with green onions and parsley for a fresh finish.

Why This Recipe is Great for Celiacs

This gluten-free gumbo delivers the full-bodied flavors of the original dish without sacrificing texture or authenticity. The gluten-free roux ensures that those with celiac disease or gluten sensitivity can enjoy this beloved Southern comfort food. The recipe is versatile, allowing substitutions based on dietary preferences or ingredient availability, making it accessible for a wide range of palates. Whether you're a gumbo enthusiast or trying it for the first time, this recipe captures the spirit of Louisiana's rich culinary heritage in a way everyone can savor.