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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
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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.

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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!



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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


  • 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)


  • 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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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.


  • 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.


  • 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.


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!

Recipe Card with Nutrition powered by WP Recipe Maker

(Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.)

Copyright © 2017-2023 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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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!

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Kymberley @gfreedeliciously
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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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Simple and delicious gluten-free recipes, family-friendly meal ideas, healthy cooking, encouragement, and easy-to-implement lifestyle strategies to live fully nourished from the creator and publisher of GfreeDeliciously.com Kymberley Pekrul.


Simple and delicious gluten-free recipes, family-friendly meal ideas, healthy cooking, encouragement, and easy-to-implement lifestyle strategies to live fully nourished… Only from GfreeDeliciously!

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