Low Fat Gumbo
Savor the bold, comforting flavors of the South with this Low Fat Gumbo, a lighter take on the classic Louisiana dish. Packed with lean, protein-rich chicken breast, smoky turkey sausage, and a vibrant medley of vegetables like okra, bell peppers, and celery, this recipe delivers all the savory richness you crave—without the extra fat. A golden roux made with whole wheat flour and olive oil sets the stage for a deeply flavorful broth spiced with paprika, thyme, and cayenne. Simmered to perfection and served over hearty brown rice, this dish is as wholesome as it is satisfying. Perfect for a cozy family dinner or meal prep, this healthy gumbo keeps the Southern soul intact while being low-fat, nutrient-dense, and absolutely delicious. Garnish with fresh parsley and green onions for a burst of brightness before serving!
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breast
- 12 ounces turkey sausage
- 1 large yellow onion, diced
- 1 large green bell pepper, diced
- 2 stalks celery, diced
- 4 cloves garlic, minced
- 6 cups low-sodium chicken broth
- 28 ounces canned diced tomatoes (no salt added)
- 2 cups okra, sliced (fresh or frozen)
- 3 cups brown rice, cooked
- 1 teaspoon file powder (ground sassafras leaves)
- 2 tablespoons extra virgin olive oil
- 2 tablespoons whole wheat flour
- 1 teaspoon paprika
- 0.25 teaspoon cayenne pepper
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- teaspoon salt (optional, to taste)
- 2 stalks green onions, chopped (for garnish)
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Heat 1 tablespoon of olive oil in a large skillet or Dutch oven over medium heat. Slice turkey sausage into rounds and add to the pan. Cook until browned on both sides, about 5-7 minutes. Remove the sausage and set aside.
In the same skillet, add the remaining tablespoon of olive oil and sprinkle in the whole wheat flour. Stir constantly to create a light roux, cooking for about 5 minutes until it turns golden brown.
Add the diced onion, green bell pepper, celery, and minced garlic to the pan. Sauté until softened, about 5-7 minutes.
Pour in the chicken broth and canned diced tomatoes (including their juices). Stir well to combine.
Add the chicken breast (whole) into the pot along with the browned turkey sausage, sliced okra, paprika, cayenne pepper, thyme, oregano, and black pepper. Reduce the heat to low and let simmer uncovered for 20-25 minutes, or until the chicken is cooked through.
Remove the chicken breast from the gumbo and shred it into bite-sized pieces using two forks. Return the shredded chicken to the pot.
Stir in the file powder to thicken the gumbo slightly and enhance the flavor. Taste and adjust the seasoning with salt, if desired.
Serve the gumbo hot over cooked brown rice. Garnish with chopped green onions and fresh parsley before serving.
Nutrition Facts
Calories |
2849 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 98.3 g | 126% | |
| Saturated Fat | 22.4 g | 112% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 624 mg | 208% | |
| Sodium | 6692 mg | 291% | |
| Total Carbohydrate | 260.0 g | 95% | |
| Dietary Fiber | 40.0 g | 143% | |
| Total Sugars | 47.7 g | ||
| Protein | 236.4 g | 473% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 665 mg | 51% | |
| Iron | 19.4 mg | 108% | |
| Potassium | 5767 mg | 123% | |
*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.
