Food · Whole 30

No Roux Whole 30 Gumbo

My favorite part about the Whole 30/Paleo eating is that it isn’t a gimmick.  Now, I know that I gave you a bunch of brand name Whole 30 Essentials here, but you can do a successful Whole 30 without any of them.  In fact, I did not have any of them for my first Whole 30.

You do need time to prepare food and determination.  But both of those things are going to benefit you, not someone else’s wallet–and that’s what appeals to me.

The thing about cajun-type food is that it usually has a roux, which is all sorts of noncompliant.  For this gumbo, you don’t need a roux.  All you need are the ingredients and a slow cooker.  Plus, if you are lazy and you buy the veggies already cut up you don’t even need a lot of time–but you will need thyme.


2.5 pounds boneless skinless breasts, thighs or a combo

6 ounces of your favorite, compliant andouille sausage (I used this one)

About a pound of frozen shrimp

One green bell pepper

One onion

2 celery sticks

A cup of frozen okra

2 cloves of garlic

2 bay leaves

15 ounces of diced tomatoes

6 ounces of tomato paste


1/2 tsp pepper

1/2 tsp cayenne

1/2 tsp oregano

1/2 tsp thyme

1 1/2 tbsp Whole 30 Compliant Cajun Seasoning

Put all of the ingredients (other than shrimp) in the slow cooker and cook on high for about 4 hours.

Put the shrimp in when you have about 20 minutes left

When done, shred the chicken and serve over cauliflower rice for Whole 30.  If you aren’t on a Whole 30 or trying to eat paleo, you can serve it over white or brown rice.









Food · Whole 30

Easy Peezy Sheet Pan Chicken and Veggies

This is one of my favorite, easy, kid friendly Whole 30 recipes.  Literally all you do is put veggies and chicken in the oven.  This recipe is really a summer recipe with yellow summer squash, zucchini and eggplant but its been so H.O.T., I think its alright to have it now.




2 yellow squash

2 zucchini

1 eggplant (if you like, I omitted)

2 bell peppers

3 shallots

A carton of grape tomatoes

2 split chicken breasts

1/4 cup olive oil

The juice of about 1 1/2 lemons

1 Tbsp garlic


Here’s what you do:

Preheat your oven to 450.

Cut up all of your veggies.  Place them in one layer in a baking pan.


Mix together the olive oil, lemon juice and garlic.

Drizzle the mixture on top of the veggies.

Bake for 25 minutes.  Tossing half way through.

Meanwhile, rinse your chicken breasts, pat, salt and pepper.

After 25 minutes, move the veggies to one side and put your chicken breasts on the pan.

Bake the chicken and veggies for 30 minutes.

When done, carve the chicken from the bone.  Mix the chicken and veggies together and sprinkle with fresh basil.

The veggies will cook down.  So if you have room and want more veggies or chicken, cook more!

Let me know if you like this!  Like, comment, and share!