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This Chicken Gumbo Soup Recipe (with okra) is an easy, healthy, lighter and WW friendly version of Chicken Gumbo. It's a flavorful and hearty soup that's made with tender chicken breast and turkey pepperoni, with okra serving as the natural thickener.
This healthy gumbo recipe is especially popular in the fall and winter and pairs well with this Everything Bagel Cloud Bread Recipe. I love Campbell's chicken gumbo soup and this is my homemade version.
Jump to:
- 🥘Ingredients
- 🔪Instructions
- 🥗 Side Dishes
- 🍽Equipment
- 🌡️Storage
- 👪 Serving Size
- 🔢WW Points
- 💭Top tip
- 🦺Food safety
- 📋 Chicken Gumbo Soup Recipe
- 🥣More Soup Recipes
Gumbo actually originated in West Africa, although most people associate it with New Orleans and Louisiana, where it was popularized. There are 2 types of gumbo: Creole and Cajun.
Creole gumbos often include tomatoes, shellfish, dark roux, and often okra and filé powder, whereas Cajun gumbo usually contains chicken and no tomatoes. Both Creole and Cajun gumbos can include meats such as ham or sausage. My version of gumbo soup is a hybrid since it has tomatoes, chicken, okra, sausage (pepperoni), and no roux. It's not only healthy, but it's also quick and easy, whereas gumbos traditionally cook all day long.
🥘Ingredients
Many gumbo recipes use a roux (a mixture of flour and fat) or gumbo filé, which is a spicy herb mix made from the dried and ground leaves of the North American sassafras tree, to thicken it. I use okra because it's a natural thickener and lends a depth of flavor unlike anything else. I don't use a roux because it's unnecessary calories.
Celery, onions, and bell peppers are what is known as the "holy trinity" in gumbo.
For this gumbo recipe, you'll need:
- 2lbchicken breast4 breasts
- ⅓lb turkey pepperoni about 5 sticks
- 1wholegreen bell pepperchopped
- 1bunchgreen onions
- 1.5cupsokraAbout ½ lb fresh okra
- 28ozcanned diced tomatoes
- 6cups chicken broth *I use chicken bouillon mixed with water
- 2bay leaves
- 1tspcayenne pepper
- 1tsp cajun seasoning
- ¼tspcelery seed
- ½tsp onion powder
- 2tsp minced garlic
- ½ cupinstant rice (I use white rice)
*see recipe card for additional details
🔪Instructions
Prep: Spray a Dutch oven or skillet with non-stick cooking spray. Alternatively, you could use a little olive oil.
Chop chicken meat and place in Dutch oven or pot
Cook over medium-high heat until cooked through- about 5 minutes
Add all remaining ingredients to pot with chicken (except rice)
Stir ingredients together.
Bring to a boil, then immediately turn down to simmer, cover with lid and cook for 15- 20 minutes or until vegetables are soft/tender, but not completely cooked through.
Add rice and bring to a boil once again.
Immediately turn down to simmer (medium - low), cover with lid and cook for an additional 10 minutes or until rice is cooked.
*Remove bay leaves before serving.
📖Variations & Substitutions
- Vegetarian - leave out the meat and use vegetable broth
- Spicy - add sriracha sauce or the hot sauce of your choice!
- Deluxe - add shrimp
- Celery seed - you can use actual celery instead but I don't recommend you use celery salt, as it will make it too salty
- Turkey pepperoni - you could use regular pepperoni, turkey sausage, regular sausage, or andouille sausage instead
- Chicken - you could use a store-bought rotisserie chicken, shredded chicken, or chicken thighs
- Rice - you could use brown rice instead. You could also use regular short-grain rice or long-grain rice (not instant) but you'll need to put it in at the beginning (when you put in all the vegetables)
- Chicken broth - you can use store-bought or homemade chicken broth
- Onions - you could use white onion instead of green onion
- Add-ins - you could add red bell pepper
🥗 Side Dishes
This gumbo soup goes well with salad or bread. Try it with the following:
- Everything Bagel Cloud bread - 0 WW points (shown below)
- Spinach Salad
- Mandarin Orange Salad Recipe
- Biscuits
🍽Equipment
I make this healthy chicken gumbo recipe in a large Dutch oven (I use a 6 quart) because you can brown the meat in the same pot as you cook the soup in (that's the beauty of a Dutch oven). Then it's a one-pot meal! However, you could use a skillet to brown the meat and a soup pot. Or cook in a slow cooker (affiliate links) on low for 2 hours.
I also LOVE my silicone trivets (affiliate link)! They are easy to clean (dishwasher safe) and rated to 600 degrees F (315 degrees C).
🌡️Storage
Store this gumbo soup in an airtight container in the fridge for up to 4 days. However, the longer it sits, the thicker it will get. You may want to add additional stock before serving if it's been sitting for a couple of days.
You can freeze this soup for up to 3 months in airtight containers.
Leftover chicken gumbo soup can be used in my Turkey Sloppy Joes!
👪 Serving Size
This chicken & sausage gumbo recipe makes 8 servings. However, you can half, double, or triple the recipe by clicking on theblueserving number and selecting the number of servings you'd like. The ingredient quantities will automatically adjust.
🔢WW Points
This easy recipe is very Weight Watchers friendly @ 2 WW points per serving! The turkey pepperoni and the rice are the only ingredients that have a point value. All the other ingredients are 0 points, if you use fat-free chicken broth.
💭Top tip
Freezing leftover okra
You may have okra left over, so you'll want to preserve it. I recommend slicing it before you freeze it. I have tried freezing it whole but found that it gets too gooey to cut once it defrosts.
First, wash it and cut off the ends, then cut it into circles.
Next, spread it out in one layer on a parchment-lined cookie sheet.
Freeze for 4 hours.
Then transfer to a labeled/dated freezer bag and return to the freezer for up to 3 months
🦺Food safety
- Cook chicken breast to an internal minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Always have good ventilation when using a gas stove
- Never leave cooking food unattended
If you are looking for an easy and healthy Chicken Gumbo soup recipe, you'll love this one! It's sure to become a family favorite.
📋 Chicken Gumbo Soup Recipe
Thisflavorful and hearty Chicken Gumbo soup is a lightened-up hybirid of Creole and Cajun Gumbo. Made with chicken breast and turkey pepperoni, okra is the natural thickener. It's quick and easy to make in one pot, as well as WW friendly!
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Course: Appetizer, Main Course
Cuisine: American, southern
Keyword: chicken, gumbo, soup
Special Diet: Dairy-free
Allergen: lactose
Servings: 8 servings
Calories: 236kcal
Author: Terri Gilson
Prep Time: 20 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 50 minutes minutes
Equipment
Ingredients
- 2 lb boneless, skinless chicken breast 4 -5 breasts
- ¼ lb turkey pepperoni, chopped into circles about 4-5 sticks
- 1 whole green pepper, chopped
- 1 bunch green onions
- 1.5 cups okra *about ½ lb fresh okra
- 28 oz canned diced tomatoes
- 6 cups chicken broth
- 2 bay leaves
- 1 teaspoon cayenne
- 1 teaspoon cajun seasoning
- ¼ teaspoon celery seed
- ½ teaspoon onion powder
- 2 teaspoon minced garlic
- ½ cup instant rice
US Customary - Metric
Instructions
NOTE: The instruction images will NOT print by default. If you want them to print, you'll need to check the box beside "images" on the print page
Spray a dutch oven or skillet with non-stick cooking spray.
Chop chicken and place in Dutch oven or pot
cook over medium-high heat until cooked through- about 5 minutes
Add all remaining ingredients to pot with chicken (except rice)
Stir ingredients together
Bring to a boil over hight heat, then immediately turn down to simmer, cover with lid and cook for 15- 20 minutes or until vegetables are soft/tender, but not completely cooked through.
Add rice and bring to a boil once again.
Immediately turn down to simmer (medium - low), cover with lid and cook for an additional 10 minutes or until rice is cooked through.
Remove each bay leaf before serving.
Notes
Nutrition Facts 📋 Chicken Gumbo Soup Recipe Amount Per Serving Calories 236Calories from Fat 63 % Daily Value* Fat 7g11% Saturated Fat 2g13% Trans Fat 0.01g Polyunsaturated Fat 2g Monounsaturated Fat 2g Cholesterol 111mg37% Sodium 1456mg63% Potassium 846mg24% Carbohydrates 8g3% Fiber 2g8% Sugar 4g4% Protein 35g70% Vitamin A 561IU11% Vitamin C 16mg19% Calcium 72mg7% Iron 3mg17% * Percent Daily Values are based on a 2000 calorie diet.
*See post contents for important recipe information, tips and substitutions!
Adapted from Cajun Chicken Gumbo, P. 73, Cooking with Tradition
Nutrition
Calories: 236kcal (12%) | Carbohydrates: 8g (3%) | Protein: 35g (70%) | Fat: 7g (11%) | Saturated Fat: 2g (13%) | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 111mg (37%) | Sodium: 1456mg (63%) | Potassium: 846mg (24%) | Fiber: 2g (8%) | Sugar: 4g (4%) | Vitamin A: 561IU (11%) | Vitamin C: 16mg (19%) | Calcium: 72mg (7%) | Iron: 3mg (17%)
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