Heart-Healthy Shrimp and Sausage Gumbo

Dive into a flavorful, nutritious twist on a Southern classic with this Heart-Healthy Shrimp and Sausage Gumbo. Packed with lean chicken sausage, protein-rich shrimp, fiber-filled okra, and nutrient-dense vegetables, this lighter gumbo skips the traditional roux for a broth-based approach that’s both satisfying and heart-smart. The smoky depth of fire-roasted tomatoes, paired with a medley of Cajun-inspired spices like cayenne, thyme, and oregano, creates a bold yet balanced dish that’s perfect for family dinners or meal prep. Served over wholesome brown rice and garnished with fresh parsley and scallions, this one-pot gumbo delivers all the comfort of Creole cuisine in a health-conscious package. Plus, it’s ready in just an hour, making it as convenient as it is delicious!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 12 ounces lean chicken sausage, sliced
• 1 pound medium shrimp, peeled and deveined
• 8 ounces okra, sliced
• 1 large yellow onion, diced
• 3 celery stalks, diced
• 1 large green bell pepper, diced
• 4 garlic cloves, minced
• 6 cups low-sodium chicken broth
• 14.5 ounces fire-roasted tomatoes, diced
• 1 cup brown rice
• 2 bay leaves
• 0.5 teaspoon ground black pepper
• 0.25 teaspoon cayenne pepper
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 2 tablespoons fresh parsley, chopped
• 2 scallions, sliced for garnish

Directions

Step 1

Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the sliced chicken sausage and cook until browned, about 5 minutes. Remove the sausage and set aside.

Step 2

In the same pot, heat the remaining tablespoon of olive oil. Add the diced onion, celery, and green bell pepper. Sauté for about 5 minutes, or until softened.

Step 3

Stir in the minced garlic and sliced okra. Cook for an additional 3 minutes, stirring frequently.

Step 4

Add the fire-roasted tomatoes with their juices, low-sodium chicken broth, brown rice, and bay leaves to the pot. Stir well to combine.

Step 5

Season with ground black pepper, cayenne pepper, dried thyme, and dried oregano. Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for 30 minutes, or until the rice is tender.

Step 6

Once the rice is cooked, add the browned sausage back to the pot along with the shrimp. Stir to combine, and cook until the shrimp are pink and cooked through, about 5 minutes.

Step 7

Remove the bay leaves and adjust seasoning if necessary.

Step 8

Serve the gumbo hot, garnished with chopped parsley and sliced scallions.

Nutrition Facts

Serving size	(3763.5g)

Amount per serving	% Daily Value*
Calories	1925.9

Total Fat 67.7g	0%
Saturated Fat 14.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 1126.0mg	0%
Sodium 4518.1mg	0%
Total Carbohydrate 136.2g	0%
Dietary Fiber 30.0g	0%
Total Sugars 39.4g
Protein 204.9g	0%

Vitamin D 811.1IU	0%
Calcium 785.6mg	0%
Iron 11.3mg	0%
Potassium 5065.9mg	0%

*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.

Source of Calories

Fat: 30.9%

Protein: 41.5%

Carbs: 27.6%