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FODMAP Free Chicken & Sausage Gumbo

FODMAP Free Gumbo

FODMAP Free Chicken & Sausage Gumbo
Recipe type: Entree
Cuisine: Cajun
Prep time: 
Cook time: 
Total time: 
Serves: 8
It's not really gumbo without garlic and okra, but for FODMAP Free dieters, this is a delicious "almost" gumbo.
  • 3 pounds chicken (thighs and breasts)
  • 1 tablespoon whole allspice
  • 2 bay leaves
  • 2 tablespoons fresh chives, chopped
  • 1 tablespoon olive oil
  • 2 stalks celery, diced
  • 1 red pepper, chopped
  • 1 bunch green onions (green part only), chopped
  • 2 cup carrots, diced
  • ¼ cup dried parsley
  • 1 teaspoon thyme
  • 1 teaspoon poultry seasoning
  • 2 teaspoons dried oregano
  • 1 tablespoon red pepper flakes
  • 1 teaspoon salt
  • 1 teaspoon coarse ground pepper
  • 6-8 cups chicken broth **
  • 1 can (28 ounce) diced tomatoes
  • 1 generous handful fresh spinach
  • 1 13 ounce package Hillshire Farm Chicken Hardwood Smoked Sausage, ¼ inch slices
  • 2 zucchini, halved and sliced (don't peel)
  • Cooked long grain rice ***
  1. Rinse chicken in cold water and place in heavy pot.
  2. Add allspice, bay leaves and chives.
  3. Cover chicken with cold water, bring to a boil, reduce heat and simmer for 20-30 minutes.
  4. Remove chicken from broth and set aside.
  5. Strain broth to remove spices and return broth to the pot.
  6. While chicken is cooking, heat oil in skillet and sauté celery, red pepper and green onions until tender.
  7. Add sautéed vegetables, seasonings (parsley, thyme, poultry seasoning, oregano, red pepper flakes, salt and pepper), carrots, spinach, tomatoes and sausage to strained broth and bring to a boil.
  8. Reduce heat and simmer for at least 60 minutes.
  9. While the gumbo cooks, cut chicken into bite size chunks.
  10. Add chicken and sliced zucchini to pot, cover and simmer for an additional 30 minutes, or until zucchini is tender but not mushy.
  11. It's more flavorful the longer it cooks!
** By cooking the chicken pieces separately, you should end up with approximately 4 cups of broth. Add an additional 2-4 cups of broth to achieve the consistency you desire. *** We like to serve the soup over rice so people can choose the amount of rice they want. However, many people argue that Gumbo has rice in it that has been infused with all the delicious flavors. If you want to cook the rice in the soup, increase the chicken broth by 1 cup for every ½ cup of uncooked rice and add the rice when you add the sautéed vegetables, seasonings, etc. Serve with corn muffins!


  1. Jennifer

    I made this and it was fantastic. However, I had to leave out poultry seasoning. Most poultry seasoning mixes have onion. You might want to note that:)



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