Healthy Gumbo Recipe

Disclosure :: This post is written by Savanna Latimer, RDN, LDN of Ochsner Eat Fit Baton Rouge.

Healthy Gumbo Recipe

Are you looking for a healthy twist on a southern favorite? This gumbo uses whole wheat flour in place of traditional roux, Al Fresco chicken sausage, Tabasco, and no-salt stock to keep the sodium low, and it is packed with greens! In place of traditional white rice, serve over brown rice, cauliflower rice, or without rice.

Healthy Gumbo Recipe

Spicy Chicken Sausage & Seafood Green Gumbo Recipe
Makes 6 servings

1 tablespoon olive oil
1 tablespoon whole wheat pastry flour
8 cups no-salt-added chicken stock, divided
1 onion, diced
3 stalks celery, diced
1 green bell pepper, diced
3 cloves garlic, minced
5 kale leaves, washed, stemmed, julienned
1 teaspoon Worcestershire sauce
1 teaspoon file powder
1 teaspoon dried thyme
1/2 teaspoon crushed red pepper flakes
1 teaspoon Tabasco
1/2 teaspoon freshly ground black pepper
1 pound chicken sausage, sliced (look for no added nitrates or nitrites, such as Aidell’s or Al Fresco)
1/2 pound frozen Louisiana crawfish tails
1/4 pound Gulf shrimp, peeled, deveined and tails removed
1 cup frozen okra pieces

Preheat a large heavy-bottom soup pot or Dutch oven over medium heat. Add olive oil and flour to make a roux. Using a whisk, gently but consistently stir the flour into the oil so that it is evenly distributed. Pour in about 1/4 to 1/2 cup of the stock and continue to whisk to allow the roux to incorporate and come together; this will take about 5 minutes, or until thick and golden brown.

Then, add the chopped onion, celery, pepper, and garlic and sauté in the roux, occasionally stirring, for about 5 minutes, or until the vegetables are tender. Add the kale, and once it has wilted, add the remaining stock along with Worcestershire, file powder, dried thyme, red pepper flakes, and Tabasco. Bring the mixture to a boil, cover, reduce heat, and allow to simmer for about an hour.

Add the chicken sausage, crawfish, and shrimp, and allow to cook for another 30 minutes, or until sausage and seafood is cooked through. Add the okra about 10 minutes before finished. Serve warm and enjoy!

Per serving: 240 calories, 9 grams fat, 2 grams saturated fat, 540 milligrams sodium, 12 grams carbohydrates, 3 grams fiber, 5 grams sugar, 25 grams protein.

About Ochsner Eat Fit

Eat Fit is a nonprofit initiative of Ochsner Health, designed to help the community live their healthiest, strongest lives possible. The team of Eat Fit dietitians works closely with local restaurants, markets and other foodservice establishments to identify and develop dishes that meet the Eat Fit nutritional criteria. These items are identified directly on the menu with the Eat Fit seal of approval, making the healthy choice the easy choice when dining out.

Free to all restaurants and foodservice partners, Eat Fit encourages nutritious choices whether an individual is looking to lose weight, feel better or look better, as well as help to manage health issues including diabetes, cholesterol and high blood pressure.

With more than 500 partners, Eat Fit has expanded across the state to include Eat Fit Northshore, Eat Fit BR, Eat Fit Acadiana, Eat Fit Shreveport, and Eat Fit Monroe.
The Eat Fit team connects deeply within the Eat Fit communities, serving as a resource for all things wellness. Download the Eat Fit smartphone app to find participating restaurants with full nutrition facts of Eat Fit menu items, as well as recipes, community wellness resources, and to connect with a health professional in your area. And check out the Eat Fit Cookbook, a compilation of 125 recipes from 40 Eat Fit partners, at

Follow Eat Fit on Facebook, Instagram and Twitter and visit for more information about Eat Fit in your region.

About the Author

Savanna LatimerSavanna Latimer is a registered dietitian for Eat Fit BR, a non-profit with OchsnerHealth that collaborates with local restaurants, markets and more to spotlight nutritious and delicious meal options. A graduate of Louisiana State University, Savanna’s passions include community nutrition and sharing easy tips and healthy swaps to live a stronger and healthier life. Savanna has been part of the wellness community for over seven years. She enjoys connecting with others through movement by teaching group fitness classes. When she is not working with Eat Fit or teaching classes, Savanna enjoys spending time with her family, traveling and long walks with her husband and golden retriever.

Ochsner Health
As southeast Louisiana’s largest nonprofit, academic, multispecialty healthcare delivery system, Ochsner owns, manages or is affiliated with 30 hospitals and more than 80 health centers across the region, all connected electronically to provide convenience and the best possible care for our patients.


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