High Protein Seafood Gumbo

Dive into the rich, savory flavors of High Protein Seafood Gumbo, a hearty Southern classic with a nourishing twist. Packed with tender shrimp, lump crabmeat, and canned oysters alongside juicy andouille sausage and diced chicken, this gumbo is a protein powerhouse. A dark, flavorful roux serves as the soul of the dish, complemented by the trinity of onion, bell pepper, and celery, plus a medley of Cajun spices and sliced okra for that authentic New Orleans vibe. Simmered to perfection and served over warm brown rice, this dish not only satisfies your taste buds but also fuels your body. Perfect for seafood lovers or anyone craving a high-protein, comforting meal, this gumbo is guaranteed to impress with its bold taste and nutritious ingredients.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

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

Directions

Step 1

In a large pot or Dutch oven, heat olive oil over medium heat.

Step 2

Add the flour and whisk constantly until the mixture turns a dark brown color, approximately 10-15 minutes, forming a roux.

Step 3

Add the chopped onion, green bell pepper, and celery to the roux, stirring to soften, about 5 minutes.

Step 4

Stir in the minced garlic and cook for another minute until fragrant.

Step 5

Slowly whisk in the chicken broth, ensuring the roux is fully mixed into the liquid.

Step 6

Stir in the diced tomatoes with their juices, cajun seasoning, and bay leaves.

Step 7

Bring the mixture to a boil, then reduce heat to low and let it simmer uncovered for about 30 minutes.

Step 8

Add the sliced okra, shrimp, lump crabmeat, oysters, cooked chicken, and sausage to the pot.

Step 9

Simmer for another 15 minutes until the shrimp is cooked through and the seafood is heated thoroughly.

Step 10

Season with salt and black pepper to taste.

Step 11

Remove the bay leaves before serving.

Step 12

Serve the gumbo over warm, cooked brown rice and garnish with chopped green onions.

Nutrition Facts

Serving size	(4552.4g)

Amount per serving	% Daily Value*
Calories	4002.6

Total Fat 135.0g	0%
Saturated Fat 36.1g	0%
Polyunsaturated Fat 6.8g
Cholesterol 1636.5mg	0%
Sodium 11459.0mg	0%
Total Carbohydrate 332.6g	0%
Dietary Fiber 43.9g	0%
Total Sugars 35.2g
Protein 369.7g	0%

Vitamin D 0IU	0%
Calcium 1695.3mg	0%
Iron 43.3mg	0%
Potassium 7685.2mg	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: 30.2%

Protein: 36.7%

Carbs: 33.1%