Grain-Free Gumbo

Course: Soup
Cuisine: American
Keyword: grain free, healthy, paleo, soup
Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 10 minutes
Servings: 4
Calories: 112 kcal
Author: Megan Gilmore

A flourless gumbo, perfect for a chilly evening!



  • 4 cups water
  • 1 large Yukon Gold potato , cut into chunks
  • 1 tablespoon butter , or coconut oil
  • 1 large onion , chopped
  • 8 cloves garlic , minced
  • 1 green bell pepper , seeded and chopped
  • 3 stalks celery chopped
  • 2 tablespoons Worcestershire sauce
  • 1 cup chunky tomato sauce , or stewed tomtatoes
  • 1/4 cup nutritional yeast
  • 1/4 teaspoon cayenne pepper , or to taste
  • sea salt and pepper , to taste
  • Optional: Meat from half of a rotisserie chicken , roughly chopped


  1. In a small saucepan, steam the potato chunks until fork-tender, about 8-10 minutes, then remove from the heat.
  2. In a large stock pot, melt the butter or coconut oil over medium heat, and saute the onion, celery, green pepper and garlic for 10 minutes.
  3. Add the Worcestershire sauce, salt and pepper, and allow to cook for another 10 minutes while you prepare the "faux roux."
  4. Transfer the steamed potato to a blender filled with 4 cups water, and blend until smooth and creamy.
  5. Add the potato "roux" to your cooked vegetable mixture, along with the tomatoes, cayenne, nutritional yeast, and chopped chicken, if using. Season with extra salt and pepper, if desired.
  6. Bring to a boil, then reduce the heat to a simmer and cover for 30-45 minutes to allow the flavors to develop.
  7. Serve hot, over a bed of cauliflower rice for a traditional gumbo experience.