Serves 8 

Call your friends and get ready for a late night around the dinner table with this hearty, Cajun crowd-pleaser! Faster and less fussy than a traditional gumbo, I’ve given this savory recipe’s roux a makeover with soy and oat flours, so you can enjoy a gluten free dinner. Shrimp, chicken, and sausage add huge flavor and lots of protein, while our ISOPASTA Rice soaks up all that great Creole sauce.

Drink Recommendation: Beer! (Preferably Turbodog by Abita) Cheers!

I hope you enjoy this delicious addition to your healthy ISO lifestyle!

Kelly Pipich, Isolator Fitness’s Executive Chef


  • 14.08oz ISOPASTA Rice
  • ½ c canola oil
  • ¼ c oat flour
  • ¼ c soy flour
  • 1 large onion, diced
  • 2 red bell peppers, seeded and diced
  • 6-7 minced garlic cloves
  • ¼ c tomato paste
  • 2 ½ quarts chicken stock (preferably organic)
  • ¼ c Worcestershire sauce
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 bay leaf
  • 12oz turkey andouille sausage (4 links), sliced into half circles
  • 20 oz boneless, skinless, chicken breasts, cut into 1 inch chunks
  • 1 lb peeled, deveined, 31-40 ct shrimp
  • ½ tsp garlic salt
  • ¼ tsp pepper
  • 2 scallions, thinly sliced
  • Tabasco (optional)
  • Filé powder (optional)*


  1. In a large pot or Dutch oven, heat the canola oil over medium heat. Whisk in the oat and soy flours until no lumps remain and roux is bubbly. At this point, don’t walk away! Keep stirring the roux so it doesn’t burn, until it is the color of peanut butter.
  2. Add in your peppers, onion, and garlic, and stir well to coat all the vegetables with your roux. Cook, stirring often, for about 8-10 minutes, or until your vegetables soften up.
  3. Stir in the tomato paste and mix it around, then add in the chicken stock through chicken breasts, stirring to combine everything well. Raise the heat to high and bring your gumbo just to a boil, then reduce the heat to medium low and simmer, uncovered, for an hour, stirring occasionally.
  4. Meanwhile, cook your ISOPASTA Rice according to the package directions. Drain your rice in a fine mesh strainer and pour it into a large serving bowl.
  5. During the last five minutes of cooking your gumbo, add in the shrimp, garlic salt, and pepper, and stir just until the shrimp are pink and cooked through. Remove the bay leaf.
  6. Bring that big, hearty pot of gumbo to the table, serve it with your ISOPASTA Rice, sliced scallions, Tabasco, and filé powder*, and laissez les bons temps rouler!
  7. *Filé powder, or gumbo filé, is a traditional gumbo ingredient made from ground sassafras leaves. A little sprinkle over your gumbo will thicken the sauce and add great flavor. It’s not as hard to find as you may think – check the spice aisle in your grocery store!

Nutrition Facts
Serving Size 1 Serving
Calories 530
Calories from Fat 174
Total Fat 19.1g
Saturated Fat 2.2g
Cholesterol 129mg
Sodium 711mg
Potassium 709mg
Carbohydrates 22.9g
Dietary Fiber 6.3g
Sugars 6g
Protein 70.2g