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Gluten-Free Creole Étouffée

Rich and spicy with the sweet, briny flavor of shellfish, our recipe for Étouffée (pronounced ay-too-fay) uses a traditional French-style blonde butter roux to make a thick, velvety stew served over rice with plenty of crawfish and Creole seasonings.

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How to Make a N'Awlins Crawfish & Shrimp Étouffée

Étouffée comes from the French word “to smother.” The dish consists of shellfish cooked in a rich sauce and vegetable mixture served over rice.

ABOUT THIS RECIPE (per serving)

Gluten FreeNut FreeEgg FreeHealthy ChoicesSoy Free
AVG. Maker RATING: 
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Nutrition information is calculated using an ingredient database and should be considered an estimate.

The secret to authentic étouffée is a cooking process known as smothering, a technique used in Louisiana’s Cajun and Creole cuisines. Smothering is like stove-top braising; the method is relatively simple, involving cooking meat, seafood, or vegetables in a covered pan over low heat with a moderate amount of liquid.

Eat healthy and warm up too! Add these #Omega3 's to your diet. Try this #GlutenFree #Healthy #Shrimp & #Crawfish #Etouffee #Recipe

True to its name, this N’Awlins Crawfish & Shrimp Étouffée does, indeed, have crawfish in it, so if you’re squeamish about eating these tiny crustaceans, you could leave them out but then you would also be missing out on the delicate lobster-like flavor that makes the dish super delicious!

The luscious sauce in Étouffée is created using a blond butter roux, which I’ll discuss below. I’ll also give you the recipe for the Cajun spice blend I’ve used, and if you’re new to peeling crawfish – Yes, there is an art to doing it, which I’ll uncover in a great graphic (I found) that explains it all…

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The Great Étouffée Dispute

Our first experience eating étouffée was at a small restaurant near the airport in Milwaukee. And while the restaurant has long since closed, its southern hospitality and delicious Creole stew are hard to forget. Since then, we’ve always made it as the chef there did – thickening the stock and vegetables with roux, adding okra with the vegetables, including tomato paste for flavor and color, and making it with a mixture of crawfish and shrimp.

In our internet searches, we’ve found many variations for étouffée. Debates over whether it ought to have roux to thicken it, whether to use tomato or tomato paste abound, and whether more than one type of seafood should be used. Ultimately, it’s up to you and your family’s taste preferences.

Thanks for stopping by. Have a happy time cooking!

XXO

Kymberley

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Gluten-Free Creole Étouffée

Kymberley @GfreeDeliciously
Rich and spicy with the sweet, briny flavor of shellfish, our recipe for Étouffée (pronounced ay-too-fay) uses a traditional French-style blonde butter roux to make a thick, velvety stew served over rice with plenty of crawfish and Creole seasonings.
5 from 1 vote
Gluten FreeNut FreeEgg FreeHealthy ChoicesSoy Free
This recipe may contain affiliate links. For more information, visit our Affiliate Disclosure.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Buffet, Dinner, Lunch, Main Course, Soup, Supper
Cuisine American, Cajun, Creole, French, Southern
Servings 6
Calories 348 kcal

EQUIPMENT

  • 1 Dutch Oven or a large, heavy pot
  • 2 Medium-sized Saucepans (or saucepan and skillet)
  • Utensils (Cooks Knife, Whisk, Measuring Cups and Spoons, Ladle, or Large Spoon)

INGREDIENTS
 
 

  • White rice for serving
  • 4 cups Stock crawfish, seafood, clam, fish, or chicken
  • 2 stalks Celery finely chopped
  • 1 large Onion
  • 1 large Bell pepper diced
  • 1 cup Okra about 8 pods, trimmed and sliced
  • 4-6 cloves Garlic minced (approx. 2 tablespoons)
  • 3 tablespoons Tomato paste
  • 2 tablespoons Cajun seasoning
  • 1 Pinch Cayenne optional
  • 1 ½ sticks Butter divided
  • ¼ cup gluten-free All-purpose Flour
  • 2 pounds Crawfish Meat peeled and deveined (approx. 1 pound)
  • 1 pound Shrimp peeled and deveined
  • Parsley and scallions for garnish
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INSTRUCTIONS
 

Make the Stew

  • Melt three tablespoons of butter in a heavy Dutch oven over medium heat. Sauté the onion, celery, garlic, and bell pepper(s) until the onions turn translucent, about 8 minutes. Next, add the okra, stock, tomato paste, and Cajun seasoning. Stir to combine, then reduce the heat to medium-low to keep warm.

Cook the Rice

  • Follow the package directions.

Make the Roux

  • Meanwhile, make the roux by melting four tablespoons of butter over low heat using a medium-sized saucepan or skillet. Add the flour, whisking continually for about three minutes, allowing it to simmer on low to cook until the mixture is light golden-brown in color. Immediately whisk the roux into the vegetable and stock mixture to thicken.

Assemble

  • Add the crawfish and shrimp and adjust the seasonings, if necessary, then cover and heat for five minutes.
  • Turn off the heat and cream the gravy by adding the remaining butter, one pat at a time, whisking until the butter melts to give the sauce a beautiful glossy appearance.

Serve

  • Ladle one to two scoops of the stew over cooked rice. Serve with a side of toasted garlic bread. Garnish with parsley or sliced scallions if desired.

Nutrition

Calories: 348kcalCarbohydrates: 15gProtein: 21gFat: 24gSaturated Fat: 15gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gTrans Fat: 1gCholesterol: 207mgSodium: 995mgPotassium: 571mgFiber: 3gSugar: 5gVitamin A: 3363IUVitamin C: 44mgCalcium: 106mgIron: 2mg
Keyword bell pepper, Butter, Cajun seasoning, celery, chicken stock, crawfish, fish stock, garlic, okra, onion, rice, Seafood, shrimp
Tried this recipe?Review it ! Or leave a comment. It’s super helpful for others and us!

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Copyright © 2017-2024 Kymberley Pekrul | GfreeDeliciously | gfreedeliciously.com | All content and photographs are copyright protected. The sharing of this recipe is both encouraged and appreciated. However, copying and/or pasting full recipes to any social media is strictly prohibited. Please read my Photo Use Policy for detailed guidelines and further clarification.

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A beautifully captured image of a Gluten-Free Pumpkin-Cranberry Muffin.

Pumpkin Cranberry Muffins

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Kymberley @gfreedeliciously

Kymberley @gfreedeliciously

Hi, I'm Kymberley, the creator of GfreeDeliciously and the Amazing, Glorious Journey Programs. I pray that my work will inspire you to honor your body through God and Good Food from the inside out, all while enjoying your Amazing, Glorious Journey!

Take a peek at the behind GfreeDeliciously

Being creative, cooking, fresh veggies, the violin, decorating for holidays, sewing, hand-quilting, cowgirl boots, country music, fresh herbs in pots, blowing dandelions to the wind, walking barefoot in the grass, hanging out with eclectic interesting people, reading, writing, warm lazy summer days, and yoga!

Gluten, cilantro, mixed vegetables (the frozen kind I grew up with), negativism, rudeness, narcissism, overstaying a welcome,
not helping out, liars, promiscuity, cockiness, know-it-alls, being overly-dramatic, goal-less-ness, poor hygiene, chauvinism, lacking a sense of humor, excessive competitiveness, Laziness, horrifying spellers, people-bashing, criticism and mockery of others and their beliefs, flakiness (because flaky people are really unappealing), more swagger than substance, people who constantly manage others (those folks who think they have all the answers…)

Lambrusco, my iPad, popcorn suppers, dark chocolate, cookbooks, Almond-Rocca, historical romances, sun-bathing, weekend coffee with a good book in bed, PBS cooking shows, romantic comedies, cozy sweaters, fuzzy socks, and fragrant bubble baths with soft music and wine…

Say please and thank you, LAUGH, Pray often, ENCOURAGE others, Be KIND, HONEST, HAPPY, Keep your PROMISES, Be GRATEFUL, Wash your hands, FORGIVE yourself and others, LISTEN, Have FAITH, Be CONFIDENT, Honor your parents, CHERISH your children and grandchildren, TREASURE your family, ABIDE in GOD’s love, Be POLITE, Guard your HEART, SEEK your purpose, FEED your mind, body and soul, Be HOPEFUL, Resist temptation, Lay your burdens down, TRUST your gut, CONNECT with nature, Know that GOD made you perfect just the way you are, SERVE others, LIVE to love, Be COURAGEOUS, Shine bright, OPEN your mind, RESPECT differences, HONOR your inner hunger, SING loud, Be PROUD of who you are, Practice PATIENCE, Never give up, WEATHER the storms of life, Say I love you, LOVE one another

  • I’ve traveled to 32 states in the USA where I’ve enjoyed the food, history, people and the local culture while visiting.
  • Among the states, I’ve lived in are Arizona, California, Michigan, and Wisconsin.
  • My favorite island is Maui.
  • I’ve also been to Canada and Mexico.
  • I rode horses as a kid, and barrel-raced.
  • I broke my neck when I was 18 and went to senior prom in a neck brace.
  • As a little girl, I grew up living next door to my grandma and grandpa on a small lake in rural southern Michigan.
  • The first thing I learned to cook was pancakes.
  • The craziest thing I ever made was mint-flavored green cupcakes when I was 13. My family didn’t like them much…
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Kymberley @gfreedeliciously
Coach | Cook | Creator | Publisher

Meet Kymberley [Upson] Pekrul

A professional writer and self-taught Gfree lifestyle expert on [most] gluten-free things, I’ve always loved cooking and creating delicious foods from scratch for myself and those I love.

My journey began when everything I thought I knew about cooking and eating suddenly changed one day when I discovered I was celiac. So, I re-learned how to eat, cook, and navigate through life gluten-free – trusting God and His plan for me.

I live in what’s known as the Holylands of Central Wisconsin. All the recipes you’ll find here are gluten-free and inspired by the people and places I love most. Whenever possible, I cook with seasonal ingredients using whole foods – Making dishes suitable for everyday life and all food lovers gathered at the same table.

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