Spice up dinner with this gumbo recipe

There’s nothing like a bowl of gumbo to warm you up — rich, savory, and full of bold Cajun flavor. But traditional gumbo recipes often come loaded with heavy roux and starchy ingredients that don’t always align with health goals. 

That’s where this OPTAVIA gumbo recipe comes in. It’s a lighter take on Southern comfort food, packed with lean protein and fresh vegetables for the perfect Lean & Green balance. 

Did you know? OPTAVIA is now Trilivy. Learn more here.

Why you’ll love this healthy gumbo recipe.

Here’s why this gumbo deserves a spot in your meal rotation: 

• Protein-packed: With chicken and shrimp, you’re getting a powerhouse of lean protein to keep you fueled and satisfied.

• Veggie-loaded: Bell peppers, celery, okra, and tomatoes bring fiber, color, and essential nutrients.

• All the flavor, none of the heaviness: Traditional gumbo uses a thick roux made from flour and butter. This version skips that but still delivers big Cajun taste with spices and aromatics.

• On plan and delicious: It’s a chicken and shrimp gumbo recipe that works perfectly as a Lean & Green option if you’re on one of Trilivy's Reset Plans. 

• One-pot wonder: Comes together quickly — and with fewer dishes to clean, it’s as easy on your sink as it is on your schedule. 

Related: What Are Lean and Green Meals? Simple, Nutritious Recipes for a Healthy Lifestyle

Ingredients for chicken and shrimp gumbo recipe. 

The magic of this healthy gumbo recipe lies in the combination of the “Holy Trinity” — celery, bell pepper, and onion (or in this case, scallion) — plus a blend of bold seasonings.

Here’s what you’ll need: 

• 1 tbsp canola oil 

• 2 garlic cloves, minced 

• 1 scallion, chopped  

• 2 celery ribs, diced  

• 1 small green bell pepper, seeds and membranes removed, diced 

• 1½ cups diced tomatoes (canned or fresh) 

• 2 cups water  

• ¼ tsp dried thyme 

• 1 bay leaf 

• ¼ tsp cayenne 

• 1½ cups chopped okra 

• 1 lb. boneless, skinless chicken thighs, cut into bite-sized pieces 

• 2 cups cauliflower rice 

• ¾ lb. peeled and deveined shrimp 

• ¼ tsp each: salt & pepper 

Step-by-step instructions for this gumbo recipe.

Cooking this chicken and shrimp gumbo recipe doesn’t have to be complicated — here’s how to bring it together: 

1. Heat oil in a large pot, and add the garlic, scallions, celery, and bell pepper; cook until translucent. 

2. Add the tomatoes, water, thyme, bay leaf, and cayenne; simmer for 15 minutes. 

3. Add the okra and chicken, and continue to simmer until tender, about 7 to 10 minutes. 

4. Add the cauliflower and shrimp, and simmer for 3 minutes or until shrimp is cooked through. If gumbo is too thick, add water as desired. Season with salt and pepper and serve hot. 

Tip: This is one of those dishes that tastes even better the next day as the flavors continue to meld. 

Chicken & shrimp gumbo nutrition facts.  

This healthy gumbo recipe isn’t just delicious — it’s designed to keep you fueled and satisfied whether you’re simply looking for a healthier dinner option or following one of Trilivy's Reset Plans

Each serving is a balanced blend of protein, carbs, and healthy fats, so you can enjoy a bowl of comfort food without derailing your progress. 

Per serving: 

• 320 calories — just the right amount for a hearty Lean & Green meal. 

• 40g protein — thanks to the chicken and shrimp, you’re getting a protein boost that helps support lean muscle. 

• 15g carbohydrate — naturally lower than traditional gumbo, with carbs coming mainly from vegetables like okra, tomatoes and cauliflower rice. 

• 12g fat — a moderate amount that keeps the dish flavorful while still balanced. 

Unlike the heavy, roux-based gumbos you might find in restaurants (which can easily top 600+ calories per bowl), this chicken and shrimp gumbo recipe gives you all the Cajun comfort without the excess. It’s a flavorful way to enjoy a Louisiana classic while sticking to your Lean & Green goals. 

This lighter gumbo recipe is a win-win: you get the comfort of Southern cooking with the balance of a Lean & Green meal. It’s hearty, flavorful and filled with nutrient-dense ingredients that will leave you satisfied — not sluggish. 

Next time you’re craving something cozy, skip the takeout and try this healthy gumbo recipe instead.