Crawfish Etouffee (GF, DF)

At long last, I am sharing my crawfish etouffee recipe! It is wheat, soy, dairy, egg, and nut free, AND loved by the whole family! My husband asks every week if I can make it again (until I remind him of the cost of buying crawfish tails in Washington State… 😉

Get ready for a delicious taste of the South! Creamy sauce with crawfish on a bed of white rice, and a strong Cajun seafood flavor… This is my personal recipe adapted from a variety of recipes including my family’s recipe that my mom passed on to me, an old magazine with recipes from southern Louisiana that I love to use, and some trial and error.


If you have ever made etouffee, you know that one of the dominant flavors is butter (or lard or crawfish fat, neither of which are readily available anymore). Butter makes this dish.  So I never thought it would still taste good without it. BUT, with the help of allergy-safe Smart Balance, extra Old Bay Seasoning, and some tweaks here and there, it IS possible to make a delicious etouffee that everyone can enjoy!

This recipe has a bit of a kick to it. If you have little ones who are sensitive to spice, you may want to add a little less seasoning (about a TBS less Old Bay, and taste test while you cook it).

This may seem like a hard, long meal to make, but it really isn’t.  After a few times of making, you can have this down to a 45 minute meal prep and cooking time easily.



  • 2 cups jasmine rice
  • 2 1/2 cups water
  • 2 packages frozen crawfish tails, with fat*
  • 1 small red bell pepper
  • 1 large yellow onion
  • 2 stalks celery sliced thin
  • 8 cloves garlic, chopped small
  • 3/4 cup fresh parsley, chopped
  • 1 1/2 cup chicken broth
  • 4 TBS Smart Balance**
  • 1 1/2 cups chicken broth (more if needed while cooking)
  • 1/2 cup tomato paste
  • 3 TBS Gluten free flour (I use a garbanzo bean base, all purpose flour)
  • Fresh squeezed juice from 1/2 medium lime
  • 2 TBS Old Bay Seasoning*
  • 1 TBS garlic powder
  • 1 TBS onion powder
  • 1/2 TBS basil
  • 1/2 TBS ground sage
  • Sea salt & pepper to taste

*If you do not live in the South, you probably won’t find these at a grocery store. But, funny enough, Walmart carries them (the crawfish tails and the Old Bay)–even here in Washington state.  Walmart is literally the only place I can find frozen crawfish tails here.

**The green tub is dairy & soy free. It does not actually say it on the tub for some reason, but their website does. We have used it with great success for my daughter who cannot have dairy, soy, wheat, eggs, or nuts and is especially sensitive to dairy.  And I do mean GIANT tablespoons of it, not an actual tablespoon (See picture in the instructions for reference).




Add the water and rice to a rice cooker, mix, and cook according to the manufacturers instructions. Let this cook while you prepare the etouffe.

Saute the chopped onions and red pepper on medium heat for about 1 to 2 minutes, until pungent. Add the chopped celery and continue to saute until the veggies are tender, about 7-10 minutes.


Add 3 heaping tablespoons of Smart Balance, stirring until it melts, then add the garlic and saute about 1 minute.



Add the tomato paste, Old Bay, onion powder, garlic powder, and at least 1 tsp of salt and pepper.



Saute for about 1 minute, then add 1 more heaping TBS of Smart Balance, the crawfish tails (with the fat from the package, do not drain), and the flour. Stir to combine, cook for about 2 minutes.



Add the chicken broth, basil, 1/2 cup of the fresh parsley (reserve 1/4 cup for the end), dried parsley, fresh and dried sage, and fresh squeezed lime; mix well.



Let the etouffee simmer for about 15 minutes on low-medium heat, stirring occasionally.  After about 10 minutes, begin taste testing and adding any additional seasonings.

If you would prefer a thinner sauce, add more chicken broth 1/8 cup at a time.

Serve on top of a pile of white sticky rice and enjoy! It is even better with a side of fried okra!




Each time you add seasonings, wait at least 5 minutes before tasting again. Try not to cook for more than 30 minutes.

If you taste a strong “green” taste, it may be the flour. Garbanzo flour has quite an awful taste before it cooks. If you experience this, keep cooking until that taste is gone. Try not to add more flour later in the cooking because you will end up needing to over cook it to get that taste out.


As usual, If you enjoy this recipe, please like, comment, and share with others. Thanks for visiting!






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