Low FODMAP Dutch Oven Chicken and Chorizo Gumbo

Gumbo is a stew and is the official dish in the U.S. state of Louisiana. It typically consists of a rich stock, meat or shellfish, and the Creole "holy trinity" of celery, bell peppers, and onions. However as onions are high in FODMAPs, we have swapped them out for okra which instead brings a silky texture to this dish. The smokey flavors from the chorizo and blend of spices slowly infuse the chicken and stock during the cooking and is what makes this low FODMAP diet recipe so delicious. The addition of mixed peppers brings vibrancy whilst also being comforting and wholesome. It’s the perfect sharing dish and your guests will never tell this is a low FODMAP recipe. This chicken and chorizo gumbo is a delicious, one-pot low FODMAP dutch oven recipe just bursting with flavor!

What kind of chicken can I use?

This recipe calls for skinless bone-in chicken thighs, however, you can use skinless and boneless thighs if you prefer. You can also use skin-on chicken drumsticks or a mixture of both thigh and drumstick. Chicken breast strips may also be used if that is what you have but it is not recommended as the meat is less flavorsome.

How to store this chicken and chorizo gumbo?

This recipe should be kept in an airtight container in the fridge for up to 7 days, or up to 3 months in the freezer stored in an airtight container.

What to serve with Gumbo?

Enjoy this dish as it is or serve it with rice or potatoes. For a low-carb option, try adding cauliflower rice or even a slice of Keto-friendly or gluten-free bread to mop up all the yummy sauce!

Can I adapt this recipe for other diets?

This recipe is naturally gluten-free and dairy-free and can be made vegan by substituting the meat for potatoes and the chicken stock for vegetable stock.

Net Carbs

7.2 g
Fiber

4.2 g
Total Carbs

11.7 g
Protein

47.9 g
Fats

16 g

392 cals

Quantity

Serving Size

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Chicken thigh, skin removed before eating

900 g
Paprika

1 tbsp
Smoked / Sweet Paprika

2 tsp
Cayenne

1 tsp
Salt, sea salt

0.5 tsp
Black pepper, ground

0.5 tsp
Chorizo

150 g
Celery, raw

125 g
Green bell peppers, raw

200 g
Red bell peppers, raw

75 g
Okra, cooked from fresh

250 g
Chicken Bone Broth 500ml

1 serving
Tomato, canned

14 oz
Thyme, fresh

2 tbsp
Bay leaf

2 teaspoon
Arrowroot flour

2 tbsp
Tap water

2 tbsp

Step 1

Score the chicken thighs with a sharp knife and place them in a large bowl. Add the paprika, sweet paprika, cayenne pepper, a pinch of salt, and a good grind of black pepper. Massage the spices into all the chicken. Set them aside.
Step 2

Dice the chorizo into rounds, set them aside. Heat the Dutch oven over medium heat. Add the chorizo and fry until slightly crispy and the fat begins to melt. Remove the chorizo using a slotted spoon and set it aside.
Step 3

Dice the celery and peppers into small cubes. Add the celery to the Dutch oven and cook for 5 minutes until it starts to soften. Add the chopped peppers and cook for a further 2 minutes.
Step 4

Remove the stalk ends from the okra. Dice into ¼-inch rounds. In the same Dutch oven, add the okra and continue to cook for 5 minutes until they begin to soften.
Step 5

Pour in the canned chopped tomatoes and the hot chicken stock. Add the bay leaves and thyme sprigs. Stir through. In a small bowl, add the arrowroot flour with 2 tablespoons of cold water. Stir to dissolve then add to the mixture and stir with a wooden spoon until it thickens slightly. Carefully place the chicken thighs into the Dutch oven allowing space between them and toss in the chorizo pieces. Ensure all the chicken, chorizo and okra are submerged in the sauce.
Step 6

Cover the Dutch oven with the lid and leave to simmer for 30 minutes. Remove the lid and continue to simmer for a final 10-15 minutes to allow the gumbo sauce to reduce and thicken. Remove and discard the bay leaves and thyme sprigs.
Step 7

Taste the gumbo and check for seasoning. Season again if necessary. Ladle into shallow bowls and serve with freshly chopped parsley and alongside boiled rice, potato, or gluten-free bread (optional).