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).

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.

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.

Salada de Quiabo (Okra Salad)

This easy salad, which is inspired by similar salads served in Brazil, bursts with acidity and flavor thanks to the slightly spicy vinaigrette. Blanching the okra helps retain its crunch and color. Read more about Jessica B. Harris' experience with Salada de Quiabo here.
By Jessica B. Harris

Okra Fry (Bhindi Masala)

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.

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 & 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.

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.

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.

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.

Louisiana Catfish with Okra & Corn

Rating: 4.54 stars
4
Purchased Cajun or Creole seasoning flavors both the catfish and vegetables in this 30-minute dinner. This dish is best with fresh vegetables, but we were pleasantly surprised at how well it turned out with frozen okra and corn. Serve with cheese grits and a green salad.

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

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.
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.

Chicken and Sausage Gumbo

Rating: 4 stars
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.