This healthy Cajun Smothered Chicken Recipe is a comforting Southern-style meal that's full of flavor and completely gluten-free and dairy-free. Juicy chicken is pan-fried and covered in a rich Cajun gravy made with sautéed bell peppers and onions. It's a simple, satisfying dinner that brings the taste of home cooking to your table.
I love reinventing meals with clean ingredients, without compromising flavor.
I crafted a way to make this delicious smothered dish with a creamy gravy that doesn't require heavy cream or a flour mixture like traditional recipes, which makes this dairy-free and gluten-free. It is the ultimate comfort meal!
For those who love Cajun seasoning, try these Cajun Shrimp Tacos, Spicy Cajun Shrimp Bowl, Creamy Cajun Salmon Alfredo, and our Blackened Cajun Salmon.
Before getting started, I encourage you to set healthy intentions. If you're curious to learn more, be sure to check out our free guide on setting intentions and using affirmations.
⚡ Quick Look: Cajun Smothered Chicken (GF & DF)
- 🎨 Flavor Profile: Bold Cajun seasoning, tender chicken, sautéed bell peppers and onions, all layered in a rich, gluten-free and dairy-free gravy.
- 🔥 Method: Pan-sear seasoned chicken, sauté veggies, add bone broth and cornstarch slurry, return chicken to simmer, garnish.
- ⏱️ Prep Time: ~5 minutes
- 🍽️ Yield: Serves 6
- 🌿 Skill Level: Easy
- 🔢 Calories: Approx 255 cal per serving
- 🥣 Main Ingredients: Boneless chicken breasts, Cajun seasoning, avocado oil, onion, red & green bell peppers, garlic, bone broth, non-GMO cornstarch, parsley
- 🌞 Best Time to Enjoy: Quick weeknight dinner, meal-prep option, cozy family meal
- 🎯 Main Benefits: Gluten-free, dairy-free, high in protein, and crafted with clean, whole-food ingredients for flavor and health.
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💛 Why You'll Love It
- Packed with bold Cajun flavor that tastes like Southern comfort cooking
- Naturally gluten-free and dairy-free for easy clean eating
- Made with simple, whole ingredients like chicken, peppers, onions, and bone broth
- Ready in under 30 minutes, perfect for busy weeknights
- High in protein and family-approved - even picky eaters will enjoy it
- Delicious on its own or served over rice, cauliflower rice, or mashed potatoes
Ingredients
Skinless Chicken Breast: Using organic, air-chilled chicken ensures the highest quality, free from added water or preservatives, and provides a rich source of lean protein.
Cajun Creole Seasoning: Look for organic options or brands like Spice Hunter Cajun Creole to avoid additives.
Bone Broth: A nutrient-rich liquid that adds depth to the homemade gravy. Organic bone broth is preferred for its health benefits, but you can also use organic chicken stock or vegetable broth. Homemade versions are even better.
Corn Starch: Used as a thickener for the gravy. Opting for non-GMO and organic corn starch ensures a cleaner product. Arrowroot powder is an excellent alternative for those seeking a different option. Check out this article on cornstarch vs baking powder.
See the recipe card for the full ingredient list with quantities.
Substitutions and Variations
Arrowroot Instead of Cornstarch: For those who prefer a different thickener, arrowroot is a fantastic alternative to cornstarch. It works similarly in thickening the sauce and is ideal for those looking for a corn-free option.
Homemade Cajun Seasoning: Create your own Cajun seasoning blend for a personalized touch. Mix paprika, garlic powder, onion powder, cayenne pepper, dried oregano, thyme, and a bay leaf. Adjust the quantities to suit your taste preference, especially the cayenne pepper for the heat level.
Using the Holy Trinity: Embrace the essence of Creole cooking by using the holy trinity of celery, onion, and bell peppers. This classic combination is a common foundation in many Creole dishes and adds depth to the recipe.
How to Make Cajun Smothered Chicken
Step 1: Gently massage the chicken breasts with a blend of salt, pepper, and Cajun seasoning, ensuring the seasonings are well distributed.
Step 2: Pour avocado oil into a large skillet and warm it over medium-high heat. Place the seasoned chicken in the hot oil, cooking each piece until it turns golden brown on both sides, about 4-5 minutes per side. Once browned, transfer the chicken pieces to a separate plate.
Step 3: Using the same skillet, sauté onions, minced garlic, and bell peppers over medium heat until they become soft and fragrant, which should take around 5 minutes.
Step 4: Pour bone broth into the skillet with the sautéed vegetables. Let it come to a gentle simmer. Mix in cornstarch to slightly thicken the sauce, stirring with a wooden spoon to avoid lumps. *see expert tips for creating a slurry ahead of time
Step 5: Place the browned chicken back into the skillet. Cover and let the chicken cook on low heat for 10-15 minutes, allowing the flavors to meld together.
Step 6: Finally, sprinkle parsley over the dish for garnish. Serve hot.
Hint: Be careful not to overcook the chicken in the initial cook as it will continue to slowly cook when combined with the gravy.
Expert Tips for the Gravy
The key to the perfect consistency of the sauce in your Cajun Smothered Chicken lies in the correct use of cornstarch. Cornstarch acts as a thickener, creating that creamy gravy.
The trick is to mix the cornstarch with a small amount of cold water before adding it to the hot skillet. This step, known as making a "slurry," prevents the cornstarch from clumping and ensures a smooth, evenly thickened sauce.
It's also important to add the cornstarch mixture slowly to the simmering sauce, stirring constantly.
This gradual incorporation allows you to control the thickness of the sauce and avoid it becoming too thick or gloppy.
Remember, the sauce will continue to thicken slightly as it cools, so aim for a slightly looser consistency than your desired final result.
Cajun Smothered Chicken Recipe FAQ's
Smothered chicken is a classic Southern dish typically made of seasoned chicken breasts that are browned and then simmered in a rich, savory gravy. The gravy is usually created from the chicken's cooking juices with ingredients like onions, bell peppers, garlic, and spices. In our Southern Cajun Smothered Chicken Recipe, we use a blend of Cajun seasonings, bone broth, and corn starch for the gravy.
Smothered chicken has its roots in Southern United States cuisine. It's a staple of soul food and has been a part of Southern culinary tradition for generations. The term "smothered" refers to the cooking method where the chicken is first seared or browned and then cooked slowly in a sauce or gravy, ensuring the meat is tender and flavorful.
Keeping chicken breast moist during cooking involves a few key steps:
Proper Seasoning: Season the chicken well before cooking. This not only adds flavor but also helps to retain moisture.
Searing: Sear the chicken breasts over medium heat to lock in the juices. This creates a barrier that helps keep the moisture inside the meat.
Even Thickness: Pound the chicken to an even thickness for uniform cooking. Thinner slices or evenly tenderized pieces cook more consistently, reducing the risk of drying out.
Avoid Overcooking: Overcooked chicken can become dry, so it's important to cook it just until it reaches the safe internal temperature of 165°F (74°C). Using a meat thermometer can help you gauge this accurately.
Simmering: In our recipe, the process of simmering the chicken in a flavorful broth after searing helps to keep it moist and tender, as the liquid provides a moist cooking environment.
More Cajun Recipes
Looking for other healthy cajun recipes? Try these:
Have you tried our Cajun Smothered Chicken Recipe? Give it a 🌟 review and let us know how it went in the comments 👇! Subscribe to our weekly newsletter to never miss another recipe!
Recipe
Cajun Smothered Chicken (GF and DF)
Equipment
- large skillet
- Meat Tenderizer (optional)
- cutting board
- Sharp Knife
- Measuring Spoons and Cups
- Wooden Spoon or Spatula
- Mixing Bowls
Ingredients
- 2 lbs Boneless Skinless Chicken Breasts organic and thin sliced
- 2 TB Avocado Oil
- 1 teaspoon Sea Salt
- ½ teaspoon Cracked Black Pepper
- 2 TB Cajun Seasoning
- 1 Onion Thinly Sliced
- 1 Red Bell Pepper Thinly Sliced
- 1 Green Bell Pepper Thinly Sliced
- 3 Garlic Cloves Minced
- 2 cups Bone Broth
- 1 TB Corn Starch non-GMO
- Parsley for garnish
Instructions
- Season chicken breasts with salt, pepper, and Cajun seasoning and rub it in gently.
- Heat oil in a large skillet on medium heat. Add the chicken breasts and cook until golden brown on both sides (4-5 minutes per side). Remove the chicken and set aside.
- In the same skillet, add onions, bell peppers, and garlic. Saute until tender (approx 5 min).
- Add bone broth to the skillet with the vegetables. Bring to a simmer. Stir in cornstarch to thicken the sauce slightly.
- Return the chicken to the skillet. Cover and simmer on low heat for 10-15 minutes.
- Garnish with parsley. Serve hot .
Nora says
Such a lovely, flavorful meal! Will make it this weekend for the family. Thanks for the recipe!
Natalie Perry says
You are welcome! We'd love to hear how it turns out!
Andréa says
We loved this chicken. The cajun flavors were just so good in combination with the sauce. Yummie!
Natalie Perry says
Cajun makes almost everything better!