Slow Cooker Chicken & Sausage Gumbo
This hearty soup is perfect for chilly fall evenings or an afternoon tailgate party. Our version is veggie heavy with Southern favorites like fiber-rich okra and greens (1,2). And this recipe works just as well with fresh or pre-cut frozen okra. If you choose frozen, just toss it right in, no need to thaw before-hand since this gumbo cooks for several hours.
RD Tip: Roux is the secret ingredient to many Louisiana specialties. This fat-flour mixture serves as a thickener and adds a rich nutty flavor. But this recipe shaves off calories by using a fat-free roux. Instead of cooking equal parts fat and flour on the stove, all-purpose flour is baked in the oven to a golden brown color without oil or butter.
Active time: 40 minutes Total time: 6-10 hours (depending on low or high temp cooking)
Slow Cooker Chicken & Sausage Gumbo
Ingredients
- 1/2 cup (50 g) all-purpose flour
- 12 oz (340 g) lower-sodium smoked Andouille chicken sausage, sliced
- 2 (225g) boneless, skinless chicken breasts, cut into bite-size pieces
- 1 large (150g) onion, chopped
- 1 large (165g) green bell pepper, chopped
- 2 medium (80g) celery stalks, minced
- 2 cups (200g) sliced fresh or frozen okra (unthawed)
- 3 garlic cloves, minced
- 1 14.5-oz (410g) can diced tomatoes, undrained
- 2 tsp Creole seasoning
- 1 tsp dried thyme
- 2 cups (480g) low-sodium chicken broth
- 2 cups (70g) shredded chard, kale or torn spinach
- 3 cups (560g) hot cooked rice
- 3 green onions, thinly sliced
Directions
Preheat the oven to 400°F (204°C). Sprinkle flour on a heavy sheet pan or in a cast-iron skillet; bake, stirring occasionally, for 15 minutes or until golden brown. Remove from the oven; cool to room temperature.
Meanwhile, cook sausage slices and chicken in a nonstick skillet over medium heat for 3–4 minutes until lightly browned. (This step is optional, but searing the meat gives the gumbo more flavor.) Place sausage, chicken, onion, bell pepper, celery, okra, garlic, tomatoes, seasoning and thyme in a 6-quart slow cooker.
In a medium bowl or 4-cup measuring cup, whisk together broth and reserved browned flour until smooth. Pour into the slow cooker and stir until blended. Cover, and cook on low for 8–10 hours or on high for 6 hours and chicken registers 165°F (74°C).
Stir in greens; cover and cook on low for 15 minutes until greens wilt.
Serve gumbo over 1/2 cup cooked rice. Sprinkle each serving evenly with green onions.
Serves: 6 | Serving Size: about 1 3/4 cups gumbo + 1/2 cup cooked rice
Nutrition (per serving): Calories: 352; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 68mg; Sodium: 870mg; Carbohydrate: 44g; Dietary Fiber: 5g; Sugar: 6g; Protein: 27g
Nutrition Bonus: Potassium: 675mg; Iron: 11%; Vitamin A: 23%; Vitamin C: 48%; Calcium: 10%
Originally published November 2, 2015; Updated April 2026
The post Slow Cooker Chicken & Sausage Gumbo appeared first on MyFitnessPal Blog.
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