Healthy Okra Recipes

Find healthy, delicious okra recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Louisiana Gumbo

Rating: 5 stars 12
Chock-full of shrimp, chicken, sausage, okra and tomatoes, this flavorful stew is a staple in Louisiana. Make it a meal and serve with Real Cornbread (see associated recipe).
By EatingWell Test Kitchen

Sausage Gumbo

Rating: 3.5 stars 8
To keep it simple, we've opted for just the essential ingredients in this rendition of the hearty Creole favorite: sausage, okra, rice and a little spice.
By EatingWell Test Kitchen

Okra Fry (Bhindi Masala)

Rating: 5 stars 1
To avoid the sliminess that turns many people off okra, Indians cook it over high heat in a lot of oil. In this healthy okra recipe, we get similar results with less oil using a nonstick pan. For an authentic taste, use a hot, smoky Indian chili powder, such as reshampatti. Serve with brown basmati rice and yogurt.
By Shefaly Ravula & Amee Meghani

Air-Fryer Okra

These air-fryer okra "fries" are irresistibly crispy thanks to their cornmeal-based crust. Cutting the pods in half lengthwise helps the coating stick. We dip them in a creamy-spicy dipping sauce. If you really like the heat, add the optional Cajun seasoning to give them more kick.
By Hilary Meyer

Black-Eyed Peas & Okra

Rating: 4 stars 1
This bean and okra recipe is a classic Southern side dish perfect for potlucks. Adding the okra toward the end of cooking guarantees a tender--not mushy--texture.
By EatingWell Test Kitchen

Grilled Creole-Style Jambalaya

Every one of the ingredients used in this grilled spin on a Louisiana favorite is awesome with some charred flavor. Even the rice gets some smokiness from grilled tomatoes, a signature in this Creole-style dish. Also known as the Holy Trinity, the combo of bell pepper, onion and celery (which here we swapped for celery seed) is used to flavor Cajun and Creole dishes like gumbo and this jambalaya. No skewers? Use a grill basket instead. 

Grilled Red Snapper & Okra with Spicy Tartar Sauce

Meaty snapper holds up well on the grill, but any firm white fish will work well in its place. Look for U.S. red snapper caught in the Gulf of Mexico for the most sustainable option according to Seafood Watch. Serve with a cold pale ale or lager.
By Hilary Meyer

One-Pan Spicy Okra & Shrimp

Serve spicy blackened shrimp and tender vegetables over aromatic basmati rice for an easy skillet supper. Use precooked microwave rice so you don't have to mess up another pan. This one-pan dinner is perfect for company, but easy enough to make on a weeknight.
By Cooking Light

Rice & Okra

In this dish, the okra is steamed, not boiled, and has none of the gummy properties for which it is known. You can use fresh or frozen okra. If you're using frozen okra, partially thaw it before slicing and add it directly to the boiled rice in the colander before steaming. There is no need to brown it.
By Jessica B. Harris

Okra & Chickpea Tagine

Rating: 4.5 stars 7
This quick and easy okra and chickpea stew is full of Moroccan flavors. The name “tagine” refers to the two-part, cone-shaped casserole dish in which countless slow-cooked Moroccan dishes are prepared. You don't need to prepare this in a tagine dish--it works well in a large saucepan--but if you have one, here's a chance to use it.
By Kitty Morse

Brunswick Stew

Rating: 5 stars 1
This classic Southern stew has as many variations as people making it, but historically it features fresh game and smoked meat along with some vegetables. This veggie-loaded version gets great smoky flavor from a smoked turkey drumstick.
By Genevieve Ko

Louisiana Chicken Drumsticks and Tomatoes

Get a taste of the south with this chicken drumstick recipe. Thyme, hot sauce and black pepper lend flavor to this perfect weeknight dinner option.
By Diabetic Living Magazine
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Inspiration and Ideas

Fresh Southern Succotash with Bacon
This Southern succotash is packed with flavor and fresh ingredients, including okra, tomatoes, corn and bacon—so much goodness in one bite! If you can't find fresh okra, feel free to use thawed frozen okra. Read the author's story behind the recipe: Nothing Says Summer to Me More Than My Mom's Southern Succotash.
Indian-Style Sauteed Okra
In this easy vegetable side dish, okra stays crisp--not slimy--when sautéed quickly with a blend of Indian spices. Serve with curry-grilled chicken or fish and a yogurt sauce.
Yellow Split Pea Sambar with Turnip, Eggplant & Okra

In Kerala in southern India, this classic stew is eaten at just about every meal. It's typically enjoyed for breakfast with idli (steamed rice cakes) or dosa (rice crêpes). For lunch and dinner, it's eaten with steamed rice and fish curry or braised beef dishes. Sambar powder is a mixture that includes coriander, fenugreek, cumin, black peppercorns, red chiles and asafetida. Find it at Indian markets or online.