High Protein Seafood Gumbo
Dive into the rich and hearty flavors of this High Protein Seafood Gumbo, a nourishing twist on a classic Southern favorite. Packed with protein from succulent shrimp, lump crabmeat, tender chicken, and smoky andouille sausage, this gumbo delivers both taste and nutrition in every spoonful. The homemade roux, brimming with Cajun spices, blends perfectly with okra, diced tomatoes, and aromatic vegetables to create a robust, savory base. Simmered to perfection and served over warm, fluffy brown rice, this dish is as wholesome as it is comforting. Perfect for meal prepping or satisfying weeknight dinners, this protein-packed gumbo is a crowd-pleaser that marries bold flavors with fulfilling nutrition. Garnish with fresh green onions for a pop of color and extra zest!
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Recipe Information
Ingredients
- 3 tablespoons Olive oil
- 1/3 cup All-purpose flour
- 1 medium Onion, chopped
- 1 medium Green bell pepper, chopped
- 2 medium Celery stalks, chopped
- 4 Garlic cloves, minced
- 4 cups Low-sodium chicken broth
- 1 can (14.5 ounces) Diced tomatoes
- 1 tablespoon Cajun seasoning
- 2 Bay leaves
- 2 cups Okra, sliced
- 1 pound Uncooked shrimp, peeled and deveined
- 1 pound Lump crabmeat, picked over for shells
- 1 cup Canned oysters, drained
- 1 cup Boneless, skinless chicken breast, cooked and diced
- 1/2 pound Andouille sausage, sliced
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 4 cups Cooked brown rice
- 0.5 cup Green onions, chopped for garnish
Instructions
In a large pot or Dutch oven, heat olive oil over medium heat.
Add the flour and whisk constantly until the mixture turns a dark brown color, approximately 10-15 minutes, forming a roux.
Add the chopped onion, green bell pepper, and celery to the roux, stirring to soften, about 5 minutes.
Stir in the minced garlic and cook for another minute until fragrant.
Slowly whisk in the chicken broth, ensuring the roux is fully mixed into the liquid.
Stir in the diced tomatoes with their juices, cajun seasoning, and bay leaves.
Bring the mixture to a boil, then reduce heat to low and let it simmer uncovered for about 30 minutes.
Add the sliced okra, shrimp, lump crabmeat, oysters, cooked chicken, and sausage to the pot.
Simmer for another 15 minutes until the shrimp is cooked through and the seafood is heated thoroughly.
Season with salt and black pepper to taste.
Remove the bay leaves before serving.
Serve the gumbo over warm, cooked brown rice and garnish with chopped green onions.
Nutrition Facts
Calories |
4003 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 135.0 g | 173% | |
| Saturated Fat | 36.1 g | 181% | |
| Polyunsaturated Fat | 6.8 g | ||
| Cholesterol | 1636 mg | 546% | |
| Sodium | 11459 mg | 498% | |
| Total Carbohydrate | 332.6 g | 121% | |
| Dietary Fiber | 43.9 g | 157% | |
| Total Sugars | 35.2 g | ||
| Protein | 369.7 g | 739% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1695 mg | 130% | |
| Iron | 43.3 mg | 241% | |
| Potassium | 7685 mg | 164% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
