Prep: 15–20 minutes; Total: 6–8 hours
- ½ cup avocado oil
- ½ cup cassava root flour
- 3 chicken andouille sausages, chopped
- 2 boneless, skinless chicken breasts, chopped
- 4 cups chicken bone broth
- 2 cups chopped okra
- 2 cups diced tomatoes
- 4 mini peppers, diced
- ½ cup baby carrots
- 1½ cups potatoes, chopped
- 1 teaspoon garlic powder
- ¼ teaspoon onion powder
- ½ teaspoon oregano, dried
- ½ teaspoon thyme, dried
- ½ teaspoon smoked paprika
- ¼ teaspoon cayenne
- 3 bay leaves
- 1 teaspoon salt
- 1 teaspoon pepper
- In a medium saucepan on medium, combine flour and oil. Whisk often to create a dark roux. About 15 minutes.
- Combine all ingredients in a slow cooker and cook on low for 6–8 hours.
- Serve over riced cauliflower or brown rice. (optional)
Have you ever tried making your own chicken gumbo? It may seem a little intimidating because of the mix of ingredients and need for a thickener to give it that traditional gumbo taste and texture, but making gumbo is actually really easy, especially when it’s a slow cooker recipe.
For my chicken gumbo, I use some traditional gumbo ingredients, like okra and a roux (except mine is made from avocado oil and cassava flour). I also use chicken andouille sausage, chicken breast, chicken bone broth and a mix of veggies and spices. What you’re left with is a gluten-free, Paleo-friendly meal that’s filling and delicious. And the best part is that it takes very little effort — just prep your ingredients and throw them in a slow cooker!
History of Chicken Gumbo
Gumbo is a type of stew that originated in Louisiana during the 18th century. The dish combines ingredients from many cultures and culinary practices. Really, you can add just about any vegetables, meat, stock and spices to a thickener and make your own gumbo. But traditionally, gumbo was based on West African dishes.
Did you know that the name “gumbo” is said to derive from a West African name for okra? This suggests that in the original gumbo recipes, okra was used as a staple ingredient that served as the thickening agent.
Gumbo is also traditionally made with a roux, which originated in French cuisine. The roux serves as the base and gives gumbo its unique nutty flavor and smell. The longer you cook your roux, the darker and more flavorful it will become.
Chicken Gumbo Nutrition Facts
- 379 calories
- 22 grams protein
- 23 grams fat
- 23 grams carbohydrates
- 3.5 grams fiber
- 4.6 grams sugar
- 98 milligrams vitamin C (131 percent DV)
- 0.9 milligrams vitamin B6 (71 percent DV)
- 1,253 IUs vitamin A (54 percent DV)
- 7.4 milligrams vitamin B3 (53 percent DV)
- 26.7 micrograms selenium (49 percent DV)
- 271 milligrams phosphorus (39 percent DV)
- 0.54 milligrams manganese (30 percent DV)
- 0.7 micrograms vitamin B12 (29 percent DV)
- 1.2 milligrams vitamin B5 (25 percent DV)
- 2 milligrams zinc (25 percent DV)
- 0.22 milligrams copper (25 percent DV)
- 71 milligrams magnesium (23 percent DV)
- 0.24 milligrams vitamin B1 (22 percent DV)
- 19.5 micrograms vitamin K (22 percent DV)
- 3.22 miligrams vitamin E (21 percent DV)
- 0.22 milligrams vitamin B2 (20 percent DV)
- 3.3 milligrams iron (18 percent DV)
- 807 milligrams potassium (17 percent DV)
- 48 micrograms folate (12 percent DV)
- 82 milligrams calcium (8 percent DV)
Here’s a quick glance at some of the top health benefits associated with the ingredients in this chicken gumbo recipe:
Organic chicken: Organic, free-range chicken is an excellent source of protein, which is a vital component of your diet. Eating high-protein foods will help you maintain and lose weight, improve your focus and concentration, stabilize your blood sugar levels, boost your energy levels and support the proper absorption of nutrients. (6)
Okra: Okra is a great source of antioxidants, fiber, vitamin C, magnesium, vitamin A and calcium. Okra nutrition can help to improve the health of your heart, reduce fatigue, support healthy bones, help to lower your cholesterol levels, improve your eyesight and aid your digestion. (7)
Avocado oil: I love cooking with avocado oil because it’s full of healthy fats, including essential fatty acids and oleic acid. Consuming avocado oil will help to lower your blood pressure, reduce inflammation, lower your LDL cholesterol and boost the absorption of nutrients. Avocado oil can also be used uncooked in salads and dips or in cooked recipes because it has a very high smoke point, making it a safe oil to use in this slow cooker recipe. (8)
Cassava flour: Cassava flour is a gluten-free flour that has a neutral taste and can easily be used in place of white flour. For anyone with a food allergy, cassava flour is a great choice because it’s also grain- and nut-free; plus, it’s lower in calories, fat and sugar than wheat bread. (9)
How to Make Gumbo in a Slow Cooker
The first step to making this chicken gumbo recipe is to combine ½ cup avocado oil and ½ cup cassava flour in a medium saucepan. On medium heat, whisk the flour and oil to create a dark roux, which will take about 15 minutes. This will be used to thicken your gumbo and add a silky smooth texture.
Next, start chopping your chicken gumbo ingredients and adding them to the slow cooker.
Chop 4 mini peppers, 2 cups of okra and 1½ cups of potatoes.
Then chop the three chicken andouille sausages and the two boneless, skinless chicken breasts. Now all of your ingredients are ready to be added to the slow cooker.
Add your roux first.
Then add your chopped veggies, sausage and chopped chicken breast.
Next add in 2 cups diced tomatoes, ½ cup baby carrots and your spices and herbs, which include 1 teaspoon of garlic powder, ¼ teaspoon onion powder, ½ teaspoon dried oregano, ½ teaspoon dried thyme, ½ teaspoon of smoked paprika, ¼ teaspoon cayenne pepper, three bay leaves and 1 teaspoon each of salt and pepper.
Finally, add in 4 cups of chicken bone broth.
Set your slow cooker on low for 6 to 8 hours. When your chicken gumbo is ready, serve it over riced cauliflower or brown rice to make this meal even more filling. Enjoy!
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