Plant-Based Étouffée Premium PD Recipe

We’ve made this dish butter-free and plant-based to bring the fantastic rich flavors of the south to Protective Diet Students across the globe. We are celebrating this popular dish that is traditionally enjoyed in the southern half of Louisiana as well as coastal Mississippi. Depending on where it is made, it can be flavored with either Cajun or Creole seasonings. The seasonings are similar, but the difference is in the darkness of roux made with butter and flour. I have found a way to cut the flour and butter and serve all the rich flavors to pay homage to both Creole and Cajun cuisines of the South. Serve this classic dish over rice with a side of crispy Garlic Toast and I guarantee you’ll be transported to the Deep South.


  1. Gurrrrrrl this is so good Julie Marie Christensen!!! I have no idea how you came up with this perfect concoction of spices to make this New Orleans favorite but you have made this Louisiana girl so happy!! Thank you!! Plant based étouffée and PD garlic bread!! I used the garbanzo beans!!

  2. You knocked this one out of the park! I’ve never heard of this dish until PD, so it was exciting to try something new to me. I love the bold flavors and the micro burst when eating the jack fruit. Very creative dish, I can’t wait to make this one again!

  3. Julie nailed it! I’m from South Louisiana, CAJUN COUNTRY, and I can tell you that my entire family loves this dish!!!

    I’ve used it with the chickpeas, and then with the chickpeas AND cauliflower.

    It’s one of those one skillet wonders you make on the stove. Easy!

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