New Orleans-Inspired Chicken and Sausage Gumbo You Can Make at Home

There’s something incredibly comforting about a bowl of steaming gumbo—the deep flavors, the heartiness, and that unmistakable Southern charm. This Chicken and Sausage Gumbo takes all the soul of traditional gumbo and offers a lighter, more wholesome twist. With lean protein, bold seasoning, and plenty of vegetables, it’s a satisfying dish perfect for chilly nights, cozy family dinners, or meal prep for the week.

Why You’ll Love This Recipe

Deep, Rich Flavor Without the Guilt
Loaded with Protein and Fiber
Hearty Yet Light – Keeps you full without weighing you down
Perfect for Freezing and Reheating
Comfort Food You Can Feel Good About

Ingredients

• 1 lb boneless, skinless chicken breast or thighs, diced
• 8 oz turkey sausage or chicken sausage, sliced
• 1 tbsp olive oil
• 1 medium onion, chopped
• 1 green bell pepper, chopped
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 (14.5 oz) can diced tomatoes (no salt added)
• 3 cups low-sodium chicken broth
• 1½ tsp Cajun seasoning (adjust to taste)
• ½ tsp smoked paprika
• ½ tsp thyme
• 1 bay leaf
• Salt and pepper, to taste
• 1½ cups okra (fresh or frozen)
• 2 tsp cornstarch mixed with 1 tbsp water (optional, for thickening)
• Cooked brown rice or cauliflower rice (for serving)

Instructions

Sauté the Base

Heat olive oil in a large pot or Dutch oven over medium heat. Add onion, bell pepper, and celery. Cook for 5–6 minutes, until softened. Add garlic and sauté for another 30 seconds.

Brown the Meats

Add the diced chicken and sliced sausage to the pot. Cook until the chicken is browned on all sides, about 6–8 minutes.

Build the Flavor

Stir in the diced tomatoes, chicken broth, Cajun seasoning, paprika, thyme, and bay leaf. Bring to a boil, then reduce heat and simmer for 30 minutes, uncovered.

Add the Okra & Thicken

Add the okra and continue to simmer for another 10–15 minutes. If you prefer a thicker gumbo, stir in the cornstarch slurry and simmer an additional 5 minutes until slightly thickened.

Taste & Serve

Remove the bay leaf. Taste and adjust seasonings with salt and pepper. Serve hot over a scoop of brown rice or cauliflower rice.

Nutritional Information

Calories: 260
Protein: 28g
Carbohydrates: 12g
Fat: 11g
Fiber: 3g
Sugar: 4g

Tips for Success

Go Lean on the Sausage: Using a lean poultry-based sausage keeps the flavor while trimming down fat and calories.
Cajun Control: Adjust the Cajun seasoning to your heat preference. Add a splash of hot sauce if you love extra spice.
Make It Ahead: The flavors deepen overnight, making this a great make-ahead meal.
Thicken Naturally: Okra naturally thickens gumbo—no need for heavy roux if you’re watching calories.

Why This Recipe Works

This recipe strikes the perfect balance between comfort and wellness. You get all the traditional depth and complexity of gumbo, but in a way that supports your goals. Lean meats provide quality protein, vegetables add fiber and nutrients, and the spices give it that unmistakable Louisiana flair—without the heavy flour or extra fats.

This Chicken and Sausage Gumbo is everything a comforting bowl of Southern stew should be: bold, warming, hearty, and nourishing. Whether you’re making it for a family dinner, meal prep, or just craving something with deep flavor and feel-good vibes, this dish brings a taste of the South straight to your table—no compromise required. Enjoy every spoonful!