
Favorite Gumbo
This Favorite Gumbo delivers 47g protein and 672 calories per serving — one of the highest-protein soups in the library for complete meal prep. Eight servings batch-cook on the stovetop, building a week of nutrient-dense dinners from a single prep session. Cover your surplus and recovery nutrition with zero daily cooking.
Ingredients
- •Andouille Sausage, Pork(454g)
- •Vegetable oil(160g)
- •Flour, All-Purpose, White(240g)
- •Bell Pepper
- •Celery
- •Yellow Onion
- •Garlic(300g)
- •Low Sodium Chicken Broth(1440g)
- •Canned Diced Tomatoes(397g)
- •Chicken Breast, Grilled(480g)
- •Okra, Frozen(240g)
- •1 tablespoon Creole seasoning
- •Thyme, Dried(5g)
- •1/2 teaspoon cayenne
- •3 bay leaves
- •Shrimp(454g)
- •fine sea salt and freshly-cracked black pepper
Instructions
- 1Heat a large heavy-bottomed stockpot over medium-high heat. Add the sliced andouille sausage in a single layer and cook 1–2 minutes per side until lightly browned. Transfer to a clean plate and set aside.
- 2Add the vegetable oil to the stockpot and whisk in the flour until combined. Continue cooking over medium-high heat, stirring constantly, for 20–30 minutes until the roux reaches a dark brown color similar to milk chocolate. Watch closely and adjust heat as needed to prevent burning.
- 3Immediately stir in the bell pepper, celery, and onion until combined. Cook over medium-high heat, stirring every 10–15 seconds, for 6–8 minutes until the vegetables have softened. Add the fresh garlic and cook 1 minute more, stirring constantly.
- 4Gradually add the chicken broth a few cups at a time, stirring after each addition to thicken the base. Stir in the canned diced tomatoes, cooked chicken breast, frozen okra, dried thyme, and reserved sausage until combined.
- 5Bring the gumbo to a low simmer over medium-high heat, then reduce heat to medium-low. Simmer for 5–10 minutes until the flavors meld and the broth reaches your desired thickness.
- 6Stir in the raw shrimp and cook for 2–3 minutes over medium heat until the shrimp turn opaque and reach an internal temperature of 165°F.
- 7Taste and season with salt and pepper as needed.
- 8Divide evenly into 8 airtight containers while hot. Store in the refrigerator for up to 4 days, or freeze for up to 3 months. Reheat gently on the stovetop over medium heat before serving.
Nutrition — Per Serving
672
calories
47g
protein
37g
fat
- Carbohydrates
- 40g
- Saturated fat
- 8.1g
- Sodium
- 817 mg
- Dietary fiber
- 3.4g
8 servings per batch · ~521g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Favorite Gumbo have per serving?
Each serving delivers 47g of protein and 672 calories with 37g fat and 40g carbs. The high fat content reflects the gumbo's roux-based preparation, making this a calorie-dense option suited for those with higher daily caloric targets.
How long does Favorite Gumbo take to prep and how many servings?
Favorite Gumbo qualifies as quick prep and yields 8 servings per batch, allowing you to prepare a full week of dinners in a single stovetop session. The higher yield makes this efficient for meal prep efficiency.
Is Favorite Gumbo good for muscle gain?
At 47g protein and 672 calories per serving, Favorite Gumbo supports muscle-building phases where total caloric intake and daily protein goals are priorities. The balanced carbohydrate and fat content provides sustained energy for training and recovery.
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