• kelseyneyman

Gluten Free Chicken Étouffée

Updated: Jan 27, 2020

Cajun food is in my top 3 favorite foods, it usually includes lots of vegetables and it has so much flavor! One of my favorite dishes of all time is Étouffée, typically it is made with flour to thicken the sauce but I did away with flour for thickening sauces years ago! Now it is all about Tapioca Starch or Arrowroot Powder, both of them are AMAZING at thickening sauce without the gluten.

This is one of my favorite recipes to make too because I usually have enough to eat as leftovers throughout the week #mealsprepped!

I recommend when making this recipe to make sure you have everything completely ready to go before you begin meaning all veggies chopped and pans out and ready to go! It does take some time to make this recipe but it is so worth it and you will get so many meals out of it!

This can be served over Cauliflower rice if you want to make it Paleo but I personally love it over Brown Rice or Jasmine Rice, and always organic when it comes to rice (and most everything these days). I also added some Niman Ranch Andouille sausage to mine for some added flavor. Niman Ranch sausage is known for being Nitrate/Nitrite free with no gluten or artificial anything and I found it at my local Natural Grocers.

You can add whatever protein you would like, chicken, sausage, crawfish, shrimp, salmon, tofu, more vegetables for for a veggie version. Play with it and have fun!

Hope you love it and as always please tag me if you make it, I love seeing your support!

Gluten Free Chicken Étouffée

-1 cup Zucchini diced
-1 cup celery diced⁣⁣
-1 cup green bell pepper diced⁣⁣
1 1/2 cup yellow onion diced ⁣⁣
2 cloves garlic minced⁣⁣
3 tbsp ghee ⁣or grass-fed butter
1/4 cup arrowroot powder ⁣⁣
Tablespoon of tomato paste⁣⁣
2 cups chicken broth⁣⁣
1 lb Organic Pasture Raised Chicken Thighs ⁣
Pinch of Old Bay Seasoning⁣⁣
2- 3 tsp Primal Palate Cajun seasoning ⁣⁣(or any cajun seasoning)
Bay leaf⁣⁣
Handful of Green onions⁣⁣
Handful Fresh Parsley ⁣⁣
Salt/Pepper⁣⁣ to taste
1 tbsp Olive or Avocado Oil
2 cups Brown Rice/ Cauliflower Rice/ White Rice

⁣⁣To start you will want to cook your Chicken Thighs in avocado oil in a cast iron skillet with a little salt and pepper on them over medium high heat. After they are cooked almost all the way through and browned on both sides go ahead and remove from pan and set aside.

Turn your pan to medium. Then you are going to melt your ghee in a heavy bottom pan (cast iron is what I used)⁣⁣. After your ghee is melted add in your veggies and garlic to sauté until soft. Once they are soft (about 3-5 minutes on medium heat) you will add in your arrowroot powder slowly and stir immediately creating a roux.


After roux is a golden color and a little thicker add in half your chicken broth slowly, just make sure you are always stirring! Also add a little Salt and Pepper here! ⁣⁣It will thicken as you go.


Next add in your tomato paste and Cajun seasoning - I think I added 1-2 teaspoons to ⁣⁣

start of Old bay and used my Primal Palate Cajun Seasoning here too. You can always add more later if you think it needs it but the flavor will develop over time.

Next add your remaining chicken broth and bay leaf and let that simmer on medium low for 15 minutes while it thickens, stirring frequently. You can also throw in your zucchini at this time too To let it soften! If you need to thicken the sauce any more at this step just mix about a tablespoon of arrowroot power with 1/3 cup of cold water and mix thoroughly. Then pour into your etoufee and stir.

Finish with some fresh parsley and green onion and serve over brown rice 🍛 ⁣⁣

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