Recipe By luv2golfandcook
Published Jan 15th
Prep 30m Cook 6h 15m Additional - Ready In 6h 45m
Servings 10 servings Calories 134.4

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.

Recipe Ingredients

  • ⅓ 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

Cooking Directions

  1. 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. 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. 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. 4 Meanwhile, place riced cauliflower in a heatproof dish, cover, and microwave until heated through, about 4 minutes, stirring halfway through.
  5. 5 Serve gumbo over cauliflower. Sprinkle with parsley and additional black pepper.

Nutrition Facts

  • Calories 134.4
  • Carbohydrate 16.1 g
  • Cholesterol 59.3 mg
  • Fat 3.5 g
  • Fiber 4.5 g
  • Protein 12.1 g
  • Saturated Fat 1 g
  • Sodium 273 mg
  • Sugar 3.3 g

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  1. I made this recipe with a few tweaks. It was delicious! I enjoyed this recipe so much, I shared it with a number of people. The tweaks I made were half the amount of andouille sausage and added in smoked sausage for the other amount. In the future, I plan to add some okra for - Read more ...
  2. This is PHENOMENAL!! I couldn’t find chicken andouille so I used regular but cooked it to render and drain away some of the fat before adding it to the slow cooker. The flavors don’t make you miss the ‘unhealthy’ version of gumbo. This will be my go-to recipe for Cajun dinners.
  3. This was a fairly easy recipe to put together, but some folks might not be familiar with browning flour for more color and flavor. By browning the flour separately from the oil, the recipe calls for less oil than a traditional roux. I'm thinking that less oil, reduced sodium, and cauli-rice contribute to the word - Read more ...
  4. This was absolutely delicious! I used 2 tsp of cajun seasoning then let everyone else spice it up as desired. I used regular rice instead of cauliflower rice. This is a fabulous recipe and we can't wait to make it again!
  5. This was really good but too spicy for my husband. I don't know if it was the cajun seasoning or the sausage.
  6. Everyone loved it aside for my two picky eaters. I added celery to it. This was my first adventure into making gumbo. I did end up serving it over white rice instead of riced cauliflower.