Healthy Okra Recipes

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

Staff Picks

Louisiana Gumbo

Rating: 4.58 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).

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.

Sausage Gumbo

Rating: 4.14 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.

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.

Cornmeal-Crusted Shrimp with Corn & Okra

Rating: 4 stars 1
Buttermilk, hot sauce and Cajun seasoning coat these cornmeal-fried shrimp for a tangy, spicy flavor.
Headshot of Adam wearing a blue button up shirt on a white background
By Adam Dolge

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.

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.

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

Shrimp & Crab Gumbo

Browning the flour gives this seafood gumbo recipe a distinctive rich color and flavor.

Grilled Cajun Jambalaya

Every one of the ingredients used in this grilled spin on a Louisiana favorite is awesome with some charred flavor. Plus, using a grill cuts down on the cleanup for this Cajun jambalaya recipe. Even the rice gets some smokiness from grilled tomatoes. 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.

Okra & Chickpea Tagine

Rating: 4.93 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.

Seafood Gumbo

Rating: 4 stars 3
Gumbo, a hearty stew made with anything from sausage or duck to rabbit or seafood, starts with a roux cooked until it turns dark and nutty, giving the stew recipe its signature earthy flavor. This crab and shrimp gumbo recipe comes from Eula Mae Doré, who was the cook at the Commissary on Avery Island, home to the Tabasco company. She learned Cajun cooking by watching, rather than from cookbooks. Serve with brown rice. (Recipe adapted from Eula Mae's Cajun Kitchen by Eula Mae Doré and Marcelle R. Bienvenu; Harvard Common Press, 2007.)
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Inspiration and Ideas

Spicy Tamarind Stewed Fish & Okra
Rating: Unrated 3
This healthy fish curry recipe showcases the complex flavors of Singapore. Soak up the sauce with rice noodles or brown rice. For eco-friendly fish choices, visit seafoodwatch.org.
Chicken and Sausage Gumbo
Rating: Unrated 3
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.
Leftover Turkey Gumbo

This dish puts other healthy leftover turkey recipes to shame. Chef Hugh Acheson puts his unique spin on gumbo by mixing untraditional spices like allspice and coriander with must-have thyme and filé powder. Also called gumbo filé, filé powder is the finely ground leaves of the sassafras tree; look for it in well-stocked supermarkets or online. Serve the gumbo over rice and don't forget to pass the hot sauce.