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Chicken Gumbo

Chicken Gumbo

This Cajun-style Chicken Gumbo uses lean chicken breast meat in place of high-fat sausage, and is thickened with arrowroot instead of butter and flour. Aromatic spices combine in a luxuriously rich sauce with okra and other vegetables. If fresh okra is not available in your local market, frozen okra will work just as well.

Chicken Gumbo

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By: Team Beachbody
8 servings
Prep Time
15 min.
Cook Time
45 min.


  • 1 tbsp. olive oil
  • 1 medium onion, chopped
  • 2 medium carrots, coarsely chopped
  • 1 medium celery stalk, chopped
  • 1 medium green bell pepper, chopped
  • 4 cloves garlic, finely chopped
  • 1½ lbs. raw chicken breast, boneless, skinless, cut into 1-inch strips
  • 2 tbsp. arrowroot (or corn starch)
  • 3 cups low-sodium organic chicken broth
  • 1 bay leaf
  • ½ tsp. dried thyme
  • ½ tsp. ground black pepper
  • 2 tsp. hot pepper sauce (like Tabasco®)
  • 8 oz. medium okra, sliced into ½-inch pieces (about 1 cup)
  • 2 cups cooked brown rice


Here are your instructions:

  1. Heat oil in large saucepan over medium-high heat.

  2. Add onion, carrots, celery, and bell pepper; cook, stirring frequently, for 5 to 6 minutes, or until onion softens.

  3. Add garlic and chicken; cook, stirring frequently, for 4 to 5 minutes. Set aside.

  4. Add arrowroot to broth; whisk to blend.

  5. Slowly whisk broth into chicken mixture; cook, stirring constantly, for 2 minutes, or until mixture thickens slightly. The mixture should not be lumpy.

  6. Add bay leaf, thyme, pepper, and hot sauce. Bring to a boil, stirring frequently. Reduce heat to medium; cook for 10 to 15 minutes.

  7. Add okra; cook, stirring frequently, for 10 to 15 additional minutes. Remove bay leaf.

  8. Serve about ¾ cup over ½ cup of rice.

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