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StovetopComplexity

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.

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Ingredients

8 servings
  • 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

  1. 1Heat a large heavy-bottomed stockpot over medium-high heat.  Add the sliced sausage in a single layer and briefly cook for 1 to 2 minutes per side, until lightly browned.  Transfer the sausage to a clean plate and set aside for later.
  2. 2Add the oil to the stockpot and whisk in flour until combined. Continue to cook, stirring constantly, until the mixture reaches a dark brown color (similar to milk chocolate), about 20 to 30 minutes. Keep a very close eye on the roux as it cooks, adjusting the heat if it seems to be browning too slowly or too quickly, and whisk it constantly to be sure that it does not burn.
  3. 3Once the roux reaches the dark brown color, immediately stir in the bell peppers, celery, and onion until combined.  Continue to cook, stirring every 10 to 15 seconds, until the vegetables have softened, about 6 to 8 minutes. Add in the garlic and cook for 1 more minute, stirring constantly.
  4. 4Gradually add in the chicken stock, stirring in a few cups at a time so that the broth can thicken. Then add in the tomatoes, cooked chicken, okra, Creole seasoning, thyme, cayenne, bay leaves, cooked sausage, and stir to combine.
  5. 5Continue cooking until the gumbo just barely reaches a low simmer, then reduce heat to medium-low and continue simmering the soup for 5-10 minutes.  (Or if the broth is too thick for your liking, continue simmering a bit longer to reduce it down.)
  6. 6Stir in the shrimp and cook for 2 to 3 minutes until they are opaque and cooked through.
  7. 7Remove and discard the bay leaves. Taste the gumbo and season with however much salt and pepper it may need, to taste.  (Feel free to also add extra Creole seasoning and/or cayenne too.)
  8. 8Serve warm with a big scoop of rice, sprinkled with your desired toppings.

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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Common 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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