Rating: 3.5 stars
3 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0

This slow-cooker gumbo recipe skips the fat when browning the flour and swaps in turkey sausage and brown rice, resulting in a healthier dish with the classic Creole taste.

Source: Diabetic Living Magazine


Recipe Summary

3 hrs 30 mins
25 mins


Ingredient Checklist


Instructions Checklist
  • For roux: In a heavy medium saucepan, cook flour over medium heat about 6 minutes or until brown, stirring occasionally. Remove from heat; cool slightly. Gradually stir broth into flour. Cook and stir until thickened and bubbly.

  • Pour thickened flour mixture into a 3 1/2- or 4-quart slow cooker. Add chicken, sausage, okra, the water, onion, sweet pepper, celery, garlic, thyme, black pepper, and cayenne pepper.

  • Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours. Skim off fat. Serve gumbo over hot cooked brown rice.


Tips: For Easy Cleanup: Line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition Facts

3/4 cup
230 calories; protein 19.1g; carbohydrates 27.3g; dietary fiber 3g; sugars 3g; fat 4.9g; saturated fat 1.3g; cholesterol 48.5mg; vitamin a iu 222.2IU; vitamin c 22.3mg; folate 51.2mcg; calcium 53.7mg; iron 1.7mg; magnesium 68.5mg; potassium 345.9mg; sodium 424.8mg.

1/2 vegetable, 1 1/2 starch, 2 lean meat