Healthier Slow Cooker Gumbo


Packed with veggies, this healthier slow cooker gumbo is easy to throw together before a party so you have plenty of time with your guests.

Prep Time:
30 mins
Cook Time:
6 hrs 15 mins
Total Time:
6 hrs 45 mins
10 servings


  • cup all-purpose flour

  • 1 tablespoon vegetable oil

  • 2 green bell peppers, chopped

  • 1 large onion, chopped

  • 3 cloves garlic, minced

  • ½ pound chicken andouille sausage, quartered lengthwise and sliced

  • 2 (14.5 ounce) cans no-salt-added diced tomatoes

  • 1 (10.75 ounce) can reduced-sodium chicken broth

  • 1 tablespoon salt-free Cajun seasoning

  • ¼ teaspoon salt

  • ¼ teaspoon ground black pepper, or more to taste

  • ½ pound uncooked medium shrimp, peeled and deveined

  • 5 cups frozen riced cauliflower

  • 2 sprigs chopped fresh parsley, or to taste


  1. Heat a large skillet over medium heat. Add flour; cook, stirring constantly, until flour is deep golden and smells toasty, 7 to 10 minutes. Reduce heat if browning too quickly. Transfer to a 6-quart slow cooker.

  2. Add oil, bell peppers, onion, and garlic to the skillet; cook and stir until tender, 5 to 7 minutes. Stir into slow cooker until coated. Stir in sausage, tomatoes, broth, Cajun seasoning, salt, and black pepper.

  3. Cook on Low for 6 to 7 hours or on High for 3 to 3 1/2 hours. Stir in shrimp; cook until opaque, about 30 minutes on Low or 15 minutes on High.

  4. Meanwhile, place riced cauliflower in a heatproof dish, cover, and microwave until heated through, about 4 minutes, stirring halfway through.

  5. Serve gumbo over cauliflower. Sprinkle with parsley and additional black pepper.

Nutrition Facts (per serving)

134 Calories
4g Fat
16g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 10
Calories 134
% Daily Value *
Total Fat 4g 4%
Saturated Fat 1g 5%
Cholesterol 59mg 20%
Sodium 273mg 12%
Total Carbohydrate 16g 6%
Dietary Fiber 5g 16%
Total Sugars 3g
Protein 12g
Vitamin C 36mg 180%
Calcium 48mg 4%
Iron 2mg 11%
Potassium 288mg 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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