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Chicken Sausage Gumbo

  • Author: Sarah Criddle
  • Cook Time: 120
  • Total Time: 2 hours


A Healthier Version of Gumbo that does NOT lose it’s taste or flavor!


  • 2/3 cup of Sprouted Whole Wheat Flour
  • 1/2 cup of Red Palm Oil (you can use Extra Virgin Olive Oil but the Red Palm is AMAZING)
  • 3 to 4 cooked chicken breasts- chopped
  • 4 links of good cooked Andouille sausage (I used Trader Joe’s chicken sausage)- chopped
  • 16 oz bag of frozen okra (I’ve added more)
  • 2 bell peppers- chopped
  • 1 large onion- chopped
  • 6 cloves of garlic- chopped
  • 8 cups of fat free chicken broth
  • Cajun seasoning to taste (I add about 2 to 3 tbsp.)
  • Salt to taste
  • 2 to 3 tsp of File’ powder


  1. Boil chicken breasts if you do not have any cooked chicken available. Chop, set aside.
  2. Chop all the vegetables. Set aside.
  3. Heat a big soup pot on medium high heat. Add in your red palm oil and flour. Mix together.
  4. Continue to stir while the flour cooks. You want to cook the flour until it is a rich dark brown.
  5. Add the chopped vegetables all at once and stir.
  6. Cook until the vegetables are slightly tender. About 10 minutes.
  7. Add in the spices. Mix.
  8. Add the chicken broth.
  9. Next add in the sausage and the okra. Allow this to boil, then turn down to a simmer.
  10. Add the File’ powder.
  11. Simmer for 30 to 45 minutes.
  12. Add the chicken. Allow to continue to simmer until all the flavors have blended well.


  • Using Sprouted Whole Wheat Flour will keep this Trim Healthy Mama friendly. And because this serves so many, you should have less than 5 carbs per bowl.


  • Serving Size: 10