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Healthy Gumbo Recipe With Familiar Flavors

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I know Mardi Gras is a day to let loose and imbibe before heading into the sacrificial season of Lent, but for those who would rather save their indulgences for a cocktail or dessert I thought I’d offer up my healthy gumbo recipe. You’ll find a lot of the familiar flavors in this version, with healthy substitutions that dramatically reduce the amount of fat and number of calories.

gumbo in a white bowl on a brown table with title text reading Healthy Gumbo

Changes Made To Make My Healthy Gumbo Recipe

True Cajun chefs will shun this recipe since I skip the traditional roux base. Because I don’t start this gumbo with this characteristic brown sauce made from oil and flour, the color and flavor differ from classic gumbo. However, I find the red in the healthified version more appetizing than the typical brown of the classic. I also prefer the flavor (perhaps because the thought of a flour/oil paste just sounds unappetizing to me) of the leaner version.

Kid Friendly Healthy Gumbo Recipe

I’ve had to play with this recipe quite a bit to achieve a flavor and heat level that works for my whole family. Thus, this recipe is pretty mild for a gumbo and thus, kid-friendly. If you like it spicy, you’ll want to add some hot sauce.

Healthy Gumbo in a white bowl on a brown table

📋 Recipe

Gumbo in white bowl

Healthy Gumbo Recipe

Corinne Schmitt
This colorful gumbo is a great alternative!
4.80 from 5 votes
Prep Time 30 minutes
Cook Time 35 minutes
Total Time 1 hour 5 minutes
Course Dinner
Cuisine Cajun
Servings 4
Calories 768 kcal


  • 2 cups uncooked brown rice
  • 2 T olive oil
  • 1 lb boneless skinless chicken breasts, cut into 1/2-inch pieces
  • 1 pkg smoked turkey sausage cut into slices
  • 1 small onion
  • 1 small green bell papper
  • 2 cloves garlic minced
  • 1 28 oz can stewed tomatoes
  • 2 cups chicken broth
  • 1 10 oz pkg frozen okra
  • 1 teaspoon Cajun seasoning
  • 2 bay leaves
  • 1 teaspoon black pepper
  • 1 teaspoon salt
  • 1 lb shrimp cleaned, peeled, and deveined
  • Hot sauce optional


  • Prepare rice according to package directions.
  • While rice is cooking, heat oil in large stockpot. Brown chicken and sausage in pot for 4-5 minutes. Add onion, bell pepper and garlic. Saute until onions are translucent.
  • Add tomatoes, chicken broth, okra, and spices. Heat to boiling, stirring occasionally.
  • Reduce to a simmer and allow to simmer for 30 minutes.
  • Add shrimp and cook for 5-6 minutes more (until shrimp is pink).
  • Serve gumbo over rice in a bowl. Add hot sauce if desired.


Calories: 768kcalCarbohydrates: 85gProtein: 63gFat: 19gSaturated Fat: 4gCholesterol: 378mgSodium: 2350mgPotassium: 1264mgFiber: 6gSugar: 6gVitamin A: 613IUVitamin C: 49mgCalcium: 261mgIron: 7mg
Tried this recipe?Let us know how it was!

8 thoughts on “Healthy Gumbo Recipe With Familiar Flavors”

  1. Pingback: 10 Tasty Recipes with Shrimp - Raining Hot Coupons
  2. This looks delicious! Thanks for linking up with the Let’s Get Real party. We hope you’ll join us again this week.

  3. Hi there! I’m stopping in from Let’s Get Real today. I like the sound of your healthier gumbo. It also sounds a lot easier than messing around with a roux. The colors of your gumbo are just beautiful. I really appreciate the kid-friendly version of this dish. What a great way to introduce my children to the magic that is gumbo.

  4. Love gumbo and love a great recipe for it!! This looks very similar to the version my dad makes which is amazing! Thanks for linking up with us at this week’s LOBS!

  5. I love gumbo! This recipe sounds really good. The combination of shrimp and Turkey sausage sounds great. I am a lover of okra, so I am glad to see it in this recipe!

  6. 5 stars
    I have never tried gumbo before, but it looks delicious! I think my husband would love this dish for sure.

  7. Hi Corinne – Cajun is usually a little too spicy, but this healthier version is great because you can add the kick in for those who want it. Great minds think alike – we all must be in a festive Mardi Gras mood today! Hugs, Holly

  8. Mmm, my family loves Cajun dishes. This looks delicious. And how timely that I’m sharing a Mardi Gras craft today at Organized 31.


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