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  • Writer's pictureHoldMyGFBeer

Lightened-up SMOTHERED CAJUN CHICKEN and 'MASH' (Gluten-free)

Smothered Cajun Chicken is a dreamy, gluten-free, one-pot dish that’s super easy to make! Crispy, pan-seared chicken thighs are stewed in an addictively creamy, kicked-up sauce.


Smothered Cajun Chicken is so full of rich flavor and all the comfort-feels, you'd never guess it's low-carb, gluten-free, and dairy-free! I'm pretty confident that this will be a huge hit in your house.

Lightened-up SMOTHERED CAJUN CHICKEN and 'MASH' (Gluten-free)

Pair the Smothered Cajun Chicken with mashed potatoes, pasta, or rice for a restaurant-quality dish you can make at home in less than 30 minutes! We love serving this comfort food over garlicy mashed cauliflower for a decadent taste and texture without the starchy-carb hangover.

OR, you can just devour it right out of the sides needed and no dirty plates! lol

Lightened-up SMOTHERED CAJUN CHICKEN and 'MASH' (Gluten-free)

Using bone broth in place of water in recipes is an easy, no-effort way to boost your protein and collagen intake... and bump up the taste bud tingle (the part we really care about 😁). For this dish, I used Healo Food Heritage Chicken Bone Broth in place of water for the sauce and let the chicken simmer in it to absorb loads of slow-cooked flavor in mere minutes.

I also use chicken bone broth in place of butter when making cauliflower mash to keep the calorie-count low and the flavor-count high. SO GOOD you'll swear you're eating carb-heavy taters.😎

Print this Recipe

Lightened-up SMOTHERED CAJUN CHICKEN and 'MASH' (Gluten-free)


  • 4 bone-in chicken thighs

  • 1 tablespoon garlic powder

  • 1 tablespoon onion powder

  • 1 teaspoon paprika

  • 2 tablespoons coconut oil, split

  • 1 small onion, chopped

  • 2 cloves garlic, minced

  • 1 tomato, diced

  • 1 teaspoon cayenne (or more to taste)

  • 2 cups chicken bone broth

  • 1/4 cup cassava flour

  • 1/2 cup coconut milk

  • Salt, pepper to taste


✔️ Combine the garlic powder, onion powder, and paprika.

✔️ Season both sides of the chicken thighs with the mixture.

✔️ Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook until golden brown on both sides and cooked through, about 4-5 minutes on each side. Remove the chicken from the pan. Set aside.

✔️ Heat another tablespoon of oil in the same pan and add the onion. Cook 3-4 minutes or until soft and tender.

✔️ Add the minced garlic, tomato, and cayenne. Cook for ~1 minute.

✔️ Stir in the chicken bone broth and let it heat up for about 30 seconds.

✔️ Whisk in the cassava flour. Cook for about 2 minutes (stir constantly).

✔️ Reduce the heat to low and slowly whisk in the coconut milk. Salt, pepper, and add additional cayenne to taste. Simmer over low heat until slightly thickened while scraping all the brown bits off the bottom of the pan.

✔️ Add the chicken back to the skillet (skin-side up) and simmer ~ 5 minutes until the sauce is thickened to your liking and the chicken is cooked through.

✔️ Serve hot and Enjoy!

*TIP: When adding the browned chicken thighs to the pan, leave the skin above sauce level. Why spend the time to make crispy skin if you're going to sog it up in a stew?

*TIP: Chicken is cooked thoroughly when the internal temperature reaches 165 F.

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