Lightened-Up Slow Cooker Gumbo
Lightened-Up Slow Cooker Gumbo brings classic Louisiana comfort with a fresher twist. A dry-toasted flour roux deepens the flavor without excess oil, letting sweet peppers, onions, and Cajun spices shine alongside smoky chicken andouille and tender shrimp. It’s a hearty option perfect for weeknight dinners or casual gatherings when you want bold, warming spices with a lighter feel.
- Prep30 mins
- Cook3 hrs 15 mins
- Serves10
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Lightened-Up Slow Cooker Gumbo, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 16 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 42
- Heart Health
- 81
- Metabolic
- 48
- Digestive
- 35
- Inflammatory
- 53
- Performance
- 50
- General Wellness
- 1
Heat a large heavy-duty skillet over medium heat. Add the flour and cook, stirring constantly, until it turns deep golden and smells toasty, 7 to 10 minutes. Reduce the heat if it browns too quickly. Transfer to a 6-quart slow cooker.
- 2
Add the bell peppers, onion, oil, and garlic to the skillet; cook and stir until tender, 5 to 7 minutes. Transfer to the slow cooker and stir to coat. Stir in the tomatoes, broth, sausage, Cajun seasoning, salt, and 1/4 teaspoon black pepper.
- 3
Cover the slow cooker. Cook on Low for 6 to 7 hours or on High for 3 to 3 1/2 hours. Stir in the shrimp; cook until opaque—on Low, about 30 minutes, or on High, about 15 minutes.
- 4
Meanwhile, place the riced cauliflower in a microwave-safe dish; cover and microwave until heated through, about 4 minutes, stirring halfway.
- 5
Serve the gumbo over the cauliflower rice; sprinkle with parsley and season with black pepper.
- Calories 231.49 kcal Moderate 12%
- Protein 14.44 g Good Source 29%
- Carbohydrate 29.97 g 11%
- Total Fat 7.48 g Moderate 10%
- Saturated Fat 1.32 g Moderate 7%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 72.68 mg High 24%
- Sodium 625.68 mg High 27%
- Dietary Fiber 7.02 g Good Source 25%
- Total Sugars 7.69 g --
- Added Sugars 0.56 g Low Source 1%
- Calcium 68.88 mg Low Source 5%
- Iron 2.46 mg Moderate 14%
- Potassium 811.09 mg Moderate 17%
- Vitamin A 114.81 mcg Moderate 13%
- Vitamin C 12.45 mg Moderate 14%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Shellfish 🦐
- Wheat 🌾
- Gluten
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Lightened Up Slow Cooker Gumbo is a Cajun and Creole dinner recipe made with 14 ingredients. It takes about 3 hrs 45 mins, serves 10, and is rated medium. Key ingredients include All Purpose Flour, Andouille Chicken Sausage, Black Pepper, and Cajun Seasoning. Each serving provides about 231.49 kcal, and is a good source of protein.
Recipe Questions
- What is Lightened-Up Slow Cooker Gumbo?
- It is a Cajun and Creole recipe made with 14 ingredients, usually served for dinner or lunch or soup.
- What is Lightened-Up Slow Cooker Gumbo made of?
- The main ingredients are All-Purpose Flour, Andouille Chicken Sausage, Black Pepper, Cajun Seasoning, Diced Tomatoes. The full list of 14 is above.
- What goes well with Lightened-Up Slow Cooker Gumbo?
- Explore these Cajun and Creole side-dish recipes.
- How long does it take to make Lightened-Up Slow Cooker Gumbo?
- About 3 hrs 45 mins in total: 30 mins to prepare and 3 hrs 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 231.49 kcal. The full nutrition breakdown is above.
- Is Lightened-Up Slow Cooker Gumbo easy to make?
- This recipe is rated medium, with 14 ingredients and 5 steps.
- Is Lightened-Up Slow Cooker Gumbo healthy?
- Lightened-Up Slow Cooker Gumbo has an easyChef Pro health score of 51/100. Per serving, it provides 231.49 calories and 14.44 g of protein, or 29% of the Daily Value. It is a good source of dietary fiber. Worth noting per serving: sodium at 625.68 mg (27% of the Daily Value) and saturated fat at 1.32 g (7% of the Daily Value). It contains Shellfish, Wheat, Gluten, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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