Healthy Okra Recipes

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

Staff Picks

Chicken & Shrimp Gumbo

Rating: 5 stars 14
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).
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By EatingWell Test Kitchen

One-Pan Spicy Okra & Shrimp

Rating: 5 stars 3
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

Blistered Corn Salad with Charred Scallions, Okra & Feta

This corn and okra salad gets loads of flavor from the grill. If okra isn't your jam, you could slice a large zucchini into planks to grill, then chop and stir into the salad. Grill some chicken thighs or tofu steaks to serve alongside.
By Breana Lai Killeen, M.P.H., RD

Vegetarian Gumbo

Rating: 5 stars 2
This flavorful vegan dinner is a veggie version of the Louisiana classic. It's chock-full of butternut squash, tomatoes, poblano peppers and okra, to name just a few. This vegetarian gumbo is a quick dinner packed with flavor and spice that's done in only 30 minutes. To make it a meal, serve it with cornbread drizzled with olive oil.
By Robin Bashinsky

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 Louisiana favorite: sausage, okra, rice and a little spice.
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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.
Shefaly Ravula, PA-C
By Shefaly Ravula, PA-C

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

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.
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By EatingWell Test Kitchen

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

Shrimp & Okra Soup

The combination of veggies in this shrimp and okra soup work well together, and the soup served over rice makes for a filling and delicious dinner. For heat-seekers, add a dash of hot sauce before serving.
By Liv Dansky

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.
By Andrea Mathis, M.A., RDN, LD

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. 
By Adam Dolge
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Inspiration and Ideas

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.
Okra & Chickpea Tagine
Rating: Unrated 8
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.
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.