Healthy Spicy Shrimp & Chicken Sausage Gumbo


Want a spicy, tasty, easy, & healthy dinner? Lookin’ to mix up your lunch? Tired of salad, but still want a protein-and-veggie packed meal?

If you answered yes to any of these questions, keep reading.

This may not technically be a gumbo– that’s just what I can most assimilate it to. In reality, it’s a bunch-o-things that I thought would taste good together 🙂 That’s the beauty of cooking!

It’s pretty quick and all is made in one big skillet. Super easy. Also, if you want to adapt it, totally simple. Instead of the chicken sausage and the shrimp, you could use chicken breast, chicken thighs, regular sausage, scallops…really almost anything will work! Also, if you want to tone down the heat, just leave out the jalapeno.

I’ve been bringing this to work for lunch everyday this week. I divvied it up into individual serving containers after I made it and froze ’em all. Each morning, take one out of the freezer, walk to work, stick it in the fridge, and just heat it up in the microwave come lunchtime. Boom. Satisfying lunch is served. (Also perfectly fit for dinner too)

If you’d like, this can be served over rice, couscous, quinoa, etc.

Ready, set, cook!

 Shrimp & Chicken Sausage Gumbo
Makes 6 servings.

1 large onion, diced
3 green bell peppers, diced
1 jalapeno, diced (seeds removed if you want it not AS spicy)
6 oz frozen shrimp, raw, deveined, and tails removed (I buy the “small” size)
12 oz chicken sausage, sliced (1 package from Trader Joes’s will do it. They have lots of kinds to choose from!
1 15oz can fire-roasted diced tomatoes
1 15oz can stewed Italian tomatoes
6 cloves of garlic, minced (more or less, depending on how much you like garlic)
Italian seasoning
3 Tablespoons tomato paste
Olive oil

1) Pour about a tablespoon of olive oil into your large non-stick frying/saute pan. Eyeballing it is fine. Heat over medium heat and add in the diced onions. Cook for about 5 minutes, stirring around so they cook evenly. Add in the diced bell peppers, jalapenos, minced garlic, and raw shrimp. Cook about 5 more minutes, until the shrimp are mostly pink, continuously stirring the mixture so everything cooks evenly.
2) Add in the 2 cans of tomatoes. Liberally season with Italian seasoning (maybe about 1 Tablespoon), and salt & pepper to taste. Add in the chicken sausage. I used Trader Joe’s sweet basic pesto smoked chicken & turkey sausage.
chicken and turkey sausage
3) Add in the tomato paste. Stir in the tomato paste. Simmer for about another 5-7 minutes, stirring occasionally. The mixture should thicken. The longer you cook it, the thicker it will get.
4) Once you’ve reached your desired consistency. Remove the mixture from the heat.
5) Eat!


Since it makes 6 servings, that’s enough for a whole work-week’s worth of lunches, + if you’re making it Sunday night for the week, you can have it for dinner that night too. See what I did there? 😉

I will definitely make this again. Next time, just to mix it up, I’m thinking I’ll use chicken breast (or chicken thighs…we’ll see) and the shrimp-calamari-scallop seafood blend from Trader Joe’s:


What combinations do you want to try?!