Chicken and Turkey Sausage Gumbo
A rich, hearty Creole classic featuring tender chicken breast, savory turkey sausage, okra, and crisp vegetables in a flavorful broth over warm brown rice. Comforting and deeply satisfying without any shellfish.
Prep
15 min
Cook
35 min
Total
50 min
Makes
1 serving
Created together. Shared with you.
Made by Keva + Lila
Keva created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
35 min
Total
50 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven
Time saver
Store leftover gumbo in an airtight container in the refrigerator for up to 3 days; the flavor deepens even more overnight.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Heat 1 tbsp of olive oil in…
- 01
Heat 1 tbsp of olive oil in…
Heat 1 tbsp of olive oil in a large Dutch oven or heavy pot over medium heat, around 350°F (175°C).
Tap card to mark done - 02
Add 150g cubed chicken breast and 75g…
Add 150g cubed chicken breast and 75g sliced turkey sausage to the pot. Cook for about 6 to 8 minutes, turning occasionally, until browned on all sides. Remove meats from the pot and set aside on a plate.
Look for: browned on all sides
Tap card to mark done - 03
Add 0
Add 0.5 tbsp olive oil and 1.5 tbsp whole-wheat flour to the remaining pot juices. Stir continuously for 5 to 7 minutes until the mixture turns a deep caramel brown color.
Look for: the mixture turns a deep caramel brown color
Tap card to mark done - 04
Add 0
Add 0.5 pcs chopped yellow onion, 0.5 pcs chopped green bell pepper, and 1 pcs chopped celery stalk to the pot. Cook for 5 minutes until soft and translucent.
Look for: soft and translucent
Tap card to mark done - 05
Stir in 2 pcs minced garlic cloves
Stir in 2 pcs minced garlic cloves, 0.5 cup sliced okra, 0.5 tsp dried thyme, and 0.25 tsp cayenne pepper. Cook for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 06
Pour in 1 cup low-sodium chicken broth
Pour in 1 cup low-sodium chicken broth, scraping up any browned bits from the bottom of the pot. Return the browned chicken and sausage to the pot.
Tap card to mark done - 07
Bring the liquid to a boil
Bring the liquid to a boil, then reduce heat to low, cover, and simmer gently for 20 minutes until the chicken reaches an internal temperature of 165°F (74°C) and the broth thickens.
Look for: the chicken reaches an internal temperature of 165°F (74°C) and the broth thickens
Tap card to mark done - 08
Place 0
Place 0.5 cup warm cooked brown rice into a soup bowl and ladle the hot gumbo on top. Serve immediately.
Ready when: everything is assembled and ready to enjoy
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