Healthy Crawfish Etouffee

Healthy Crawfish Etouffee that's packed with all the Cajun flavors you love but lightened up so you can enjoy it without guilt. Jump to Recipe


Healthy Crawfish Etouffee made with crawfish tails and delicious Cajun flavors for a dish you will absolutely love and want to make again and again.

If you have ever visited Louisiana during crawfish season, you know that it is a time of year that we live for. From February to May, families and friends all over Louisiana gather for crawfish boils and to celebrate all the amazing ways to enjoy this delicious protein. And in my opinion, one of the best is a delicious crawfish etouffee. Crawfish tails are cooked in onion, pepper, and garlic all simmered in an easy homemade roux for a dish that couldn't be tastier.

Luckily whenever you are craving Crawfish Etouffee, you can find crawfish year round in the freezer section of many grocery stores. And if you can't, you could always make this dish with shrimp. Although it's not the classic preparation, it is still really delicious and something you will want to eat all the time.

When it comes to serving this Healthy Crawfish Etouffee, I usually opt for piling it over a pile of rice, which is how it is traditionally served. However, there are so many ways to enjoy this dish. You can serve it over pasta or spaghetti squash, pile it into a sandwich or wrap, and even make a Cajun style taco. Really there is no wrong way to eat it.

What is Crawfish Etouffee?

Etouffee is a classic Cajun dish that is popular in New Orleans and Louisiana. It normally starts with a roux made with flour and oil that is cooked until it is nice and dark. Then the "holy trinity" of onions, bell peppers, and celery is normally added for flavor and then a sauce is built using chicken broth and Cajun seasoning. It can be made with any type of shellfish including crawfish or shrimp, which are the most popular. It is normally served over rice. 

Can I use shrimp to make Crawfish Etouffee?

Absolutely! It can be tricky to find crawfish outside of Louisiana sometimes, so shrimp is a great substitute. You can use fresh or frozen shrimp. Just make sure to defrost the shrimp before using them. Also, depending on the size of the shrimp, they may cook more quickly.

What to serve with Etouffee?

Traditionally etouffee is ladled over big bowls or rice or rice and beans. However, you can also serve this with cauliflower rice, quinoa, or even pasta. Add some vegetables on the side with a large green salad, roasted veggies, or some quickly cooked green beans or broccoli.

Tips for Making Crawfish Etouffee

  • For a more traditional etouffee, add some diced celery to the onions and bell pepper.
  • Make sure to cook your roux long enough so that it gets nice and brown.
  • To kick up the spices, use Cajun seasoning instead of paprika. This will add some heat and some smoky flavors.
  • If you can't find crawfish, use shrimp instead. 
  • If you like things spicy, add a few splashes of hot sauce. 
The Recipe
Healthy crawfish etouffee served over rice with green onions.

Healthy Crawfish Etouffee

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  • 2 tbsp olive oil
  • 1 U onion, chopped
  • 3 tbsp all purpose flour
  • 1 tsp garlic, minced
  • 1 cup chicken broth
  • 1/2 cup green bell pepper, chopped
  • 1 tbsp paprika
  • 1 lb Louisiana crawfish tails, rinsed and drained (or shrimp)
  • Salt and pepper to taste
  • 1/2 cup green onions, chopped

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Nutritional Facts
Serving Size: 1 cup
Amount Per Serving
Calories 210
Calories from Fat 79
% Daily Value *
Total Fat 9g
Saturated Fat 1g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 153mg
Sodium 23mg
Total Carbohydrate 11g
Dietary Fiber 2g
Sugars 2g
Protein 22g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

1 Comment
On Healthy Crawfish Etouffee
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March 5, 2019 - 15:16
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Since I was looking for something different to make for Mardi Gras, your recipe looked easy as well as interesting. I couldn't find crawfish in our grocery stores (western NC) and substituted shrimp. Delious!
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