Delicious Low-Fat Chicken and Shrimp Gumbo Recipe

Gumbo, the hearty Southern dish steeped in cultural history and flavor, is a classic comfort food that has been celebrated for generations. But, let’s be honest, it usually involves a lot of fatty meats and oils. That’s where my Low Fat Chicken and Shrimp Gumbo comes in.

Using lean chicken breast and reduced-fat sausage instead of traditional fattier substitutes, this recipe delivers on taste without overloading on calories. It’s perfect for anyone who wants to enjoy the rich flavors and heartiness of gumbo without feeling weighed down afterwards.

In addition to being low-fat and healthy, my recipe also incorporates delicious ingredients such as okra, shrimp, and a blend of warm spices like cayenne, paprika, thyme, and oregano to create a savory flavor profile sure to delight your taste buds.

So grab your apron and get ready for some serious gumbo goodness that will make your taste buds sing!

Why You’ll Love This Recipe

Low Fat Chicken and Shrimp Gumbo
Low Fat Chicken and Shrimp Gumbo

Low-fat and delicious, this chicken and shrimp gumbo recipe is a surefire hit for any get-together. If you’re tired of the same old spaghetti or meatloaf being served at parties, this dish will add some spice to your life! Here’s why you’ll love it:

1) It’s Healthy: By using lean proteins and low-fat sausage, this gumbo recipe doesn’t sacrifice taste for health. You can indulge in a hearty bowl without feeling guilty about the calories.

2) It’s Full of Flavor: The spices in this recipe are an explosion of flavor in your mouth. With cayenne pepper, dried oregano, garlic powder, onion powder, paprika, and more, your taste buds will thank you.

3) It’s Versatile: Don’t like shrimp or chicken? Sub them out for seafood or even sausage. This recipe can be tailored to fit anyone’s taste buds.

4) It’s Gluten-Free and Keto-Friendly: If you’re following a gluten-free or ketogenic diet, this recipe is perfect for you. By replacing all-purpose flour with gluten-free flour or almond flour, you can enjoy gumbo without any added stress.

5) It’s Easy to Make: Even if you’re not an experienced cook, this recipe is straightforward and easy to follow. Simply prep the ingredients and let it simmer on the stove until it’s ready to serve.

So what are you waiting for? Invite your friends over and impress them with this low-fat chicken and shrimp gumbo recipe! You’ll be the talk of the town with your cooking skills.

Ingredient List

 A bowl of gumbo that's low in fat but high in flavor!
A bowl of gumbo that’s low in fat but high in flavor!

Here is a comprehensive list of everything you need to make Low Fat Chicken and Shrimp Gumbo Recipe:


  • 1 pound boneless chicken breast, cut into 1-inch pieces
  • 1 pound medium shrimp, deveined, tail off and cut in half


  • 1 cup okra
  • 2 cups sliced celery
  • 1 green bell pepper, roughly chopped
  • 1 onion, roughly chopped
  • 1 red bell pepper, diced

Spice Blend:

  • ½ teaspoon cayenne pepper
  • ¼ teaspoon white pepper
  • ¼ teaspoon black pepper
  • 2 teaspoons dried oregano
  • 1 teaspoon dried thyme
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 tablespoon salt
  • 3 teaspoons dried basil
  • 1 tablespoon dry mustard
  • 2 teaspoons smoked paprika

Other Ingredients:

  • Canola oil or olive oil for sautéing vegetables
  • ½ cup all-purpose flour
  • 3 cups chicken stock

This recipe calls for lean protein like chicken and shrimp, which are healthy alternatives to high-fat options. The gumbo includes a mix of veggies like okra, celery, bell peppers, and onions that adds flavor and nutrients making it a wholesome dish. Plus, the spice blend gives the gumbo that authentic Louisiana flavor. Get ready to cook up some tasty gumbo!

The Recipe How-To

 This chicken and shrimp gumbo is perfect for impressing guests (or just satisfying your cravings!)
This chicken and shrimp gumbo is perfect for impressing guests (or just satisfying your cravings!)

Once you have all the ingredients ready, it’s time to start making the Low Fat Chicken and Shrimp Gumbo.

Step 1: Cook the chicken and shrimp

  • First, heat a large, heavy-bottomed pot over medium heat.
  • Add 2 tablespoons of canola oil and swirl to coat.
  • Then , add 1 pound of skinless, boneless chicken breast cut into 1-inch pieces, and cook for 5-7 minutes or until lightly browned.
  • Next, add 16 ounces of peeled and deveined raw shrimp and cook for another 3-4 minutes until they turn pink.

Step 2: Make the roux

  • Remove the chicken and shrimp with a slotted spoon, and set them aside.
  • For the roux, reduce the heat to medium-low, then add 1/2 cup of all-purpose flour to the same pot.
  • Stir constantly for about five minutes or until the flour turns light brown in color.

Step 3: Add vegetables and broth

  • Add one chopped onion, one chopped green bell pepper, and four celery stalks (also chopped) into the pot.
  • Lower the heat and stir-fry until the vegetables turn soft, usually for about 10-12 minutes.
  • Add six cups of low-fat chicken broth or stock into the pot.
  • Finally, for added flavor, add two bay leaves, one teaspoon each of dried thyme, dried oregano, garlic powder, onion powder, dried basil along with a quarter teaspoons paprika pinch of cayenne pepper.

Step 4: Add remaining ingredients

  • Now it’s time to add back in your protein so that it can finish cooking in gumbo sauce.
  • Add in your cooked chicken shrimp mixture along with eight ounces of sliced okra.
  • Cook on low heat uncovered for 30 minutes or till okra is cooked through.
  • Scoop out any foam rising while simmering.

Step 5: Adjust seasonings and serve!

  • Taste for seasoning balance by adding salt as needed along with half teaspoons of ground black pepper and white pepper each.
  • Garnish with chopped parsley before serving. This recipe goes great served alongside white rice.

Now that you know how easy it is to make your own Low Fat Chicken and Shrimp Gumbo at home, show off your culinary skills to your friends and family! This dish is always a crowd-pleaser at any party or gathering.

Substitutions and Variations

 The colorful ingredients in this gumbo recipe will make your taste buds dance
The colorful ingredients in this gumbo recipe will make your taste buds dance

Now, let’s talk about how to switch things up in this recipe. Chicken and shrimp gumbo is already a versatile dish, but here are some ingredient substitutions and variations you can make to give it your own twist.

1. Protein: If you don’t eat chicken or shrimp, you can try substituting with turkey sausage or tofu for a vegetarian option. You could also use canned crab meat, crawfish or even alligator meat.

2. Okra: Okra is a key ingredient in this recipe, but if it’s not your favorite vegetable, you may swap it for another green veggie like spinach or kale.

3. Spices: The cayenne, white pepper and black pepper are what give this recipe its delicious kick. However, if spicy food is not your thing, you can adjust the cayenne pepper or eliminate it altogether.

4. Gluten-Free: If you’re gluten intolerant, swap out the all-purpose flour for gluten-free flour alternatives like almond or coconut flour.

5. Keto-friendly: While this recipe is already relatively low carb, adjust the ingredients to make it strictly keto-friendly by using a chicken or vegetable broth instead of chicken stock and almond flour instead of all-purpose flour.

6. Veggies: Experiment with swapping up the veggies. Try using diced squash instead of okra, adding a variety of colourful bell peppers or even adding some corn kernels to the mix.

The possibilities are endless when it comes to making substitutions and variations with gumbo ingredients – so don’t be afraid to try something new!

Serving and Pairing

 A gumbo recipe that's light on calories, but heavy on deliciousness
A gumbo recipe that’s light on calories, but heavy on deliciousness

Picture this: You’ve just got done preparing a smokin’ hot pot of Low Fat Chicken and Shrimp Gumbo, the tantalizing aroma wafting through your kitchen. Congratulations! Now it’s time to savor the rewards of your hard work. But what to pair it with, you may ask?

First things first: if this is your first time making gumbo, go for the classic pairing with cooked rice. The soft, fluffy texture will soak up the broth like a sponge and make for irresistible bites. Trust me; nothing beats a warm bowl of steaming gumbo with tender chicken and succulent shrimp over a bed of fragrant white rice.

But let’s take it up a notch. If you’re craving an extra dose of Creole flavors, serve your shrimp chicken gumbo with some crusty bread or crunchy croutons to add some texture and make for some excellent dipping action.

If you’re looking for more healthy options, don’t hesitate to throw in some steamed veggies like broccoli or green beans. They’ll offer an added crunch and will blend beautifully into the rich and smoky flavor profiles of the gumbo.

Still not satisfied? Salty pretzels would balance out the heat perfectly or sliced avocado sprinkled with salt gives a flavor explosion that pairs brilliantly with the earthy notes of gumbo.

Whatever floats your boat, pair it with something that sparks joy in you and satisfies all senses. You can’t go wrong when you’re enjoying such healthy chicken shrimp soup Louisiana gumbo soup full of delicious Cajun flavored goodness!

Make-Ahead, Storing and Reheating

 Get your hands on some freshly chopped herbs to add an extra layer of flavor to this dish
Get your hands on some freshly chopped herbs to add an extra layer of flavor to this dish

One of the best things about this low fat Chicken and Shrimp Gumbo Recipe is that it can be made ahead of time and stored for later. It’s a perfect recipe for busy weeknights, parties, or potluck events.

If you are planning to make this dish ahead of time, just prepare the gumbo as per the recipe instructions and let it cool completely. Then, store it in an airtight container in the refrigerator for up to three days.

When you’re ready to reheat the gumbo, place the desired amount in a saucepan over medium heat. You can add a splash of water or chicken broth to thin it out if needed. Stir frequently until heated through.

If you have any leftovers, store them in an airtight container in the refrigerator for up to three days or in the freezer for up to two months. To reheat frozen gumbo, thaw it overnight in the refrigerator and then reheat as instructed above.

Remember to always use proper food safety guidelines when storing and reheating leftovers. To avoid foodborne illness, make sure your gumbo is completely cooked before storing it and always reheat thoroughly before serving.

By making this chicken shrimp gumbo ahead of time, you can save time without sacrificing flavor. So go ahead and plan your next party or weeknight dinner – this recipe has got you covered!

Tips for Perfect Results

 One bite of this chicken and shrimp gumbo, and you'll feel like you're in the heart of Louisiana
One bite of this chicken and shrimp gumbo, and you’ll feel like you’re in the heart of Louisiana

To ensure the best results for your Low-Fat Chicken and Shrimp Gumbo recipe, here are some tips to keep in mind:

1. Use high-quality ingredients: Make sure to use fresh chicken breast and shrimp. I recommend using lean and low-fat varieties for a healthier version of this classic dish.

2. Pre-cook your rice separately: Rather than cooking your rice in the gumbo, it’s best to cook it separately and serve it alongside your gumbo as you would with traditional Cajun gumbo.

3. Don’t overcook the okra: Overcooked okra can become slimy and unappetizing. To avoid this, add the okra toward the end of cooking time and remove from heat as soon as it becomes tender.

4. Don’t skip the roux: The roux is what gives the gumbo its thick texture and nutty flavor, so make sure to give it enough time to cook and develop a deep, rich color.

5. Stir often: When making the roux and when adding in other ingredients, stir frequently to prevent burning or sticking to the bottom of the pot.

6. Adjust seasoning to taste: While this recipe includes specific measurements for seasonings, everyone’s taste buds are different! Taste your gumbo as you go and adjust the seasoning as needed.

7. Serve with crusty bread or crackers: A good quality crusty bread or some crackers are perfect for dipping into the flavorful broth of this low-fat gumbo recipe.

By following these tips, you can ensure that your Low-Fat Chicken and Shrimp Gumbo comes out perfectly every time.


Before concluding this recipe article, let’s go through some frequently asked questions (FAQs) about chicken and shrimp gumbo. This section is meant to clear up any doubts, provide answers to common queries that people have when making this recipe, and help you get the best result out of this delicious and healthy dish. So, let’s dive in!

Is shrimp gumbo fattening?

Gumbo is known for having a high fat content, with a single serving typically containing between 17 to 27 grams of fat. Experts suggest keeping daily fat intake limited to 44-78 grams to promote overall health and wellbeing, and reduce the risk of obesity and related health issues.

What is the secret ingredient in gumbo?

According to a group of culinary enthusiasts, using chicken stock is the key to elevating the flavor of your chicken and sausage gumbo.

Should shrimp be cooked before adding to gumbo?

This recipe packs a punch of authentic Creole flavor without being too complicated to whip up. I opted to use pre-cooked and Cajun-seasoned shrimp, which certainly cuts down on prep time. However, raw shrimp can easily be substituted. Don’t be afraid to experiment with varying levels of spice to suit your taste preferences. This dish is sure to impress guests while keeping things stress-free for the chef.

Bottom Line

In summary, this low fat chicken and shrimp gumbo recipe is the perfect addition to any cook’s repertoire. With its easy-to-follow instructions, simple ingredients, and delicious taste, it’s sure to become a crowd-pleaser for any gathering.

Plus, with the option for substitutions and variations listed in this recipe article, you can tailor it to fit your personal preferences or dietary restrictions. Whether you’re gluten-free, following a keto diet, or just looking for a healthier dish option, this gumbo recipe has got you covered.

So why not impress your guests with this healthy but still delectable dish? Give it a try and see how it quickly becomes one of your go-to recipes for any party or family dinner. Don’t be afraid to experiment with different combinations of meat and veggies – there are endless possibilities with this recipe.

In conclusion, make this dish your own by adjusting it to your liking and enjoy the compliments as you serve this flavorful homemade gumbo at your next gathering.

Low Fat Chicken and Shrimp Gumbo

Low Fat Chicken and Shrimp Gumbo Recipe

Recipe by Paul Prudhomme's
No ratings yet
Prep Time 15 mins
Cook Time 30 mins
Course Main Course
Cuisine Cajun/Creole
Servings 12 cups
Calories 430.7 kcal


  • 2 teaspoons paprika
  • 2 teaspoons dry mustard
  • 1 2/3 teaspoons dried basil
  • 1 1/3 teaspoons salt
  • 1 1/3 teaspoons onion powder
  • 1 1/3 teaspoons garlic powder
  • 1 teaspoon dried thyme
  • 7/8 teaspoon dried oregano
  • 1/2 teaspoon black pepper
  • 1/3 teaspoon white pepper
  • 1/3 teaspoon cayenne
  • 2/3 lb chicken breast, diced into 1/2-inch cube
  • 2/3 lb shrimp, peeled & deveined
  • 1/2 quart mustard greens, chopped
  • 1/2 quart onion, chopped
  • 1 1/3 cups green bell peppers, chopped
  • 1 1/3 cups celery, chopped
  • 1/2 quart okra, sliced
  • 2 bay leaves
  • 2/3 cup apple juice
  • 1/4 cup all-purpose flour, browned
  • 1/2 quart chicken stock
  • 1 1/3 cups fish stock
  • 1/2 quart collard greens, chopped
  • 1 quart cooked rice


  • Combine the the first 11 ingredients in a small bowl.
  • Sprinkle the diced chicken with 1 tablespoon of the seasoning mix, and.
  • sprinkle the shrimp with another 1 tablespoon of the seasoning mix.
  • Preheat a heavy 5-quart pot over high heat to 350°,about 4 minutes.
  • Add 3 cups of the mustard greens, 2 cups of the onions, all of the bell.
  • peppers and the celery, 1 cup of the okra, and the bay leaves. Cook,.
  • stirring occasionally to check for sticking, about 8 minutes.
  • Add the apple juice and remaining seasoning mix, stir, and cook until.
  • most of the liquid is absorbed, about 6 to 8 minutes. Add the seasoned.
  • chicken, cover the pot, and cook 2 minutes. Add the browned flour and stir.
  • until it is completely absorbed and a paste forms. Cover and cook 1 minute.
  • Add both the stocks, stir well, cover, and bring to a boil, and cook 3.
  • minutes. Add the collard greens, the remaining mustard greens, onions, and.
  • okra, and mix thoroughly. Cover the pot and bring to a boil, about 5.
  • minutes. Add the seasoned shrimp, stir, bring to a boil, and cook until.
  • shrimp turn pink and plump, about 3 to 4 minutes. Serve over rice.

Your Own Notes


Serving: 465gCalories: 430.7kcalCarbohydrates: 62gProtein: 28.2gFat: 7.8gSaturated Fat: 2gCholesterol: 98.8mgSodium: 1070.5mgFiber: 6.7gSugar: 8.6g
Keyword < 60 Mins, Creole, Gumbo, Stew
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