Gluten Free Recipe - Chicken & Sausage Gumbo

lifeaftergluten - chicken and sausage gumbo

Gluten free Gumbo is a great dish to make because it's so flexible and it keeps easily in the fridge and/or freezer. Traditional Gumbo is made with a base called "rue". Rue is made with flour, so our GF Gumbo is gonna skip the rue and rely on the starchy qualities of the fresh ingredients combined with low & slow crockpot cooking to set up. This recipe can be cooked stove top, but a large crockpot makes things super easy.

NEWSFLASH - you can get a large crockpot at Walmart, Target, and/or Amazon for about $25. More GF crockpot recipes to follow...

The beauty of Gumbo is that you can customize it for your personal tastes. Use turkey sausage vs pork sausage to lean it out, use extra veggies to make sure that everybody gets their daily fiber, do what works for you.

Chicken & Sausage Gumbo


3 (10oz) cans diced tomatos with green chilies
1 med onion, diced fine
1 red bell pepper, chopped - sliced or chunked
1 green bell pepper, chopped - sliced or chunked
1 yellow bell pepper, chopped - sliced or chunked
mushrooms - 8oz jar OR 1/2 cup sliced fresh
1 bag (16oz) frozen okra
1# kielbasa sausage - sliced (lean option - turkey kielbasa)
2 large cooked chicken breasts - diced
Optional - 1# cooked popcorn shrimp
2 tsp garlic powder
2 tsp salt
1 tsp black pepper
1/2 tsp cayenne pepper
2 tsp Tabasco sause
2 tsp Tony Chachere's Creole Seasoning
2 TBSP corn starch
1/2 cup water
1/2 cup milk

Tony Chachere's Creole Seasoning

In a large crockpot (6+QT), combine ALL ingredients EXCEPT corn starch, water & milk. Place the okra and bell peppers on the bottom and everything else atop. Set on low and let it cook all afternoon, 4 to 6 hours. Stir once after the crockpot reaches temperature, about 3 hours in.

If you're running short on time, cook on high for half the time but add the (optional) shrimp during the last hour or so.

When you're heading down the gluten free home stretch (90 mins or so to go), stir & dissolve the corn starch into the water, add the milk to the water mixture and pour into your Gumbo. This will thicken things up and make up for the rue.

Now it's just a matter of cooking until you're happy with the consistency and then seasoning to taste.

We like to serve the Gumbo over a heap of steaming sticky rice. Also, feel free to add kidney beans if you like although Gumbo purists will tell you that beans are outta bounds.

A few extra minutes in the produce section might give you some ideas for making the Gumbo your very own. Drop us a line (CONTACT US) with your best ideas.


~ The LifeAfterGluten Crew

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