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Healthy Crockpot Gumbo is pure comfort food made low calorie, with 30 grams of protein and high fiber. Made in a slow cooker, Instant Pot or stovetop you'll love how tasty and cozy this yummy stew recipe is! Gluten Free + Low Calorie
You are going to LOVE this crockpot chicken gumbo recipe! Gumbo is a Creole version of an aromatic stew. It's thicker than a soup and generally made with sausage, rice, veggies, veggies, stock, shellfish and a thickener like a file powder.
This healthy gumbo recipe is lightened up with a few simple tweaks, but still has all the flavor of the traditional recipe.
Slow cooking gumbo allows the flavors to marry which is what makes it so delicious. It's cozy and filling on a cold day!
What Makes This Gumbo Recipe Healthy?
Here's a few reason why I love this chicken gumbo slow cooker recipe and why it's better for you!
- Lower Fat - Gumbo often contains high amount of fat. This gumbo recipe is lightened up with a few simple tweaks to the traditional recipe. This version only has 12 grams of total fat with 3 grams coming from saturated fat (less ideal fat). That means the remaining fat is coming from healthy fat.
- Lower Calorie - This chicken gumbo recipe has just 362 calories per serving.
- High Protein - Protein is key to ensuring a recipe is filling and to keep blood sugar stable. This recipe has 30 grams per serving.
- High Fiber - Fiber, like protein, is also key to keeping blood sugar stable and making a recipe more filling. This recipe has 5 grams of fiber per serving.
- Easy - There's nothing easier than tossing a bunch of ingredients for a recipe in a slow cooker and letting it do the work!
Ingredients For Crockpot Chicken Gumbo
Here's what you need to make a healthy gumbo recipe! For the full recipe, instructions and nutritional information, scroll to the bottom of this post.
- Extra Virgin Olive Oil
- Chicken Breast (I get my pasture-raised chicken breast from ButcherBox)
- Whole Canned Tomatoes
- White Onion
- Garlic
- Rosemary
- Chicken Stock
- Chicken Sausage
- Celery
- Bell Peppers
- Jasmine Rice
- Sage
- Thyme
- Frozen Okra
- Gumbo File
See the substitutions section of the blog post for recommendations on substituting specific ingredients.
How To Make Crockpot Chicken Gumbo
Here are the steps for making this low calorie, high protein gumbo recipe. See the bottom of this blog post for full recipe, instructions and nutritional information.
Step One - Place all ingredients in a slow cooker except the gumbo file and okra.
Step Two - Cover the slow cooker and cook on high 3-4 hours or on low 6-8 hours.
Step Three - Stir in the gumbo file and okra and simmer 5-10 minutes until the gumbo thickens. Serve warm with parsley to garnish!
Can You Make Gumbo In An Instant Pot
If you're wondering if you can make gumbo in an Instant Pot, the answer is yes! Simply add all ingredients for the gumbo to the Instant Pot except the gumbo file and okra. Cover and seal the pot then cook 30 minutes and manually release the steam.
Stir in the gumbo file and frozen okra and let the heat of the soup cook the okra a few more minutes while the sauce thickens from the gumbo file. Garnish and serve!
How To Store Gumbo
- Refrigerating - Pour the gumbo in an airtight container and place in the refrigerator to store. It will last 3-4 days refrigerated. Allow gumbo to cool slightly before refrigerating.
- Freezing - Gumbo can be frozen up to 6 months. Keep the gumbo in an airtight container in the freezer. You can also freeze it in individual portions for easing serving. Allow gumbo to chill before freezing.
- Reheating - Reheat gumbo in a saucepan over medium heat 10-15 minutes or reheat gumbo in a slow cooker by placing the gumbo in the pot then covering and setting to low for 3-4 hours. If your slow cooker has a warming feature, you can use that too. For reheating frozen gumbo, defrost the gumbo first by transferring it from the freezer to the refrigerator overnight.
Gumbo Frequently Asked Questions
What Is The Secret To Good Gumbo?
A roux is the secret to a good gumbo. This recipe uses a gumbo file to make the roux. You can use the substitution recommendations as well to make the roux.
Does Gumbo Have A Lot Of Carbs?
Most gumbo recipes have 20-40 grams of carbs, but they all vary. This healthy crockpot gumbo recipe has 35 grams (5 of which are from fiber). The carbs come from the vegetables and rice.
How Many Calories In Gumbo?
Traditional gumbo recipes have 500 calories or more. This low calorie gumbo recipe has 362 calories per serving.
Is Stock Or Broth Better In Gumbo?
Stock will give your gumbo more depth and flavor.
Is Cooking Gumbo Longer Better?
Cooking the gumbo for at least 3 to 4 hours is imperative. The long cooking time deepens the flavors and allows time for the ingredients to mesh together.
Substitutions For Chicken Gumbo Recipe
Here are the substitutions I recommend for this low calorie gumbo recipe. Please remember when you substitute ingredients it will change the nutritional data from what you see below in the recipe card.
- Chicken Breast - You can substitute with seafood like shrimp, scallops or cod. Turkey breast or turkey tenderloin could also be subbed.
- Chicken Sausage - Turkey sausage or pork sausage an be substituted.
- Chicken Stock - You can use chicken broth, vegetable broth, vegetable stock. I do not recommend using beef stock or broth as it will alter the flavors too much.
- Whole Canned Tomatoes - Diced canned tomatoes with juices can be used alternatively.
- Gumbo File - Cornstarch or arrowroot powder can be used instead.
- Frozen Okra - Canned or fresh okra can be used instead. I recommend adding them with the other fresh vegetables. The okra can also be omitted if you prefer.
- Jasmine Rice - Brown rice, white rice or any rice you like can be substituted.
- Spices - You can omit any of the spices that do not work for you, just note the flavor will not be the same.
More Healthy Soup / Stew Recipes
- Healthy Crockpot Beef Stew
- Healthy Chicken Pot Pie Soup
- Healthy Turkey Wild Rice Soup
- Instant Pot Taco Soup
- High Protein Minestrone Soup
Healthy Crockpot Chicken Gumbo
Ingredients
- 1 tablespoon Extra Virgin Olive Oil
- 1 lb Chicken Breast cut into 1/2-inch pieces
- 28 oz Whole Canned Tomatoes with juices
- 1 cup White Onion diced
- 2 tablespoons Garlic minced
- 1 tablespoon Rosemary dried
- 4 cups Chicken Stock low sodium
- 8 oz Chicken Sausage sliced
- 2 cups Celery diced
- 2 Bell Peppers diced
- 1/2 cup Jasmine Rice
- 1 tablespoon Sage
- 1 teaspoon Thyme dried
- 2 cups Frozen Okra
- 1 tablespoon Gumbo File
- Dried Parsley for garnish
- Salt & Pepper to taste
Instructions
Slow Cooker Chicken Gumbo Instructions
- Place all ingredients in a slow cooker except the gumbo file, frozen okra and dried parsley for garnish.
- Cover the slow cooker and cook 3-4 hours on high or 6-8 hours on low.
- Stir in the gumbo file and frozen okra then cover and simmer for 5-10 minutes until the gumbo thickens.
- Serve warm with hot sauce and dried parsley for garnish!
Instant Pot Chicken Gumbo Instructions
- Place all ingredients in an Instant Pot except the gumbo file, frozen okra and dried parsley for garnish.
- Cover and set the pot to sealing then steam cook for 30 minutes. Manually release the valve to let out the steam then carefully remove the cover.
- Stir in the gumbo file and frozen okra then cover and simmer for 5-10 minutes until the gumbo thickens.
- Serve warm with hot sauce and dried parsley for garnish!
Stovetop Chicken Gumbo Instructions
- Place a large pot over the stove on medium heat then add the olive oil, onion, garlic, celery, peppers with the salt and pepper.
- Sauce the vegetables 3-5 minutes then add the chicken breast, chicken sausage, whole canned tomatoes, stock, rice, rosemary, sage and thyme. Bring the pot to a boil.
- Once boiling, reduce the temperature to a low simmer and cover. Cook 25-30 minutes on a low simmer.
- Then add the gumbo file and frozen okra. Stir and let the ingredients thicken and simmer another 10 minutes.
- Serve warm with hot sauce and dried parsley for garnish!
Notes
- Serving size is 1/6th of the recipe or approximately 1 1/2 cups.
- For substitution recommendations, see the substitutions section of the blog post.
Nutrition
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