Healthy Brunswick Stew

DF GF

This healthy Brunswick stew is just like the southern classic, but made with simple and wholesome ingredients – no ketchup or BBQ sauce needed!

Brunswick stew is a Virginia classic, but it isn’t something I grew up eating. I was first introduced to this thick stew when I met Isaac in college. He and his roommates loved Mrs. Fearnow’s and they would stock up whenever it was on sale. Truth be told, Isaac still likes it and there’s a can in our pantry right now.

Staring into the pantry one night I saw the yellow can and finally decided I needed to make a homemade healthy Brunswick stew for him.

Three bowls of Brunswick stew. A bottle of hot sauce as well as a small bowl of fresh parsley are nearby for topping alongside two metal spoons.

Origin of Brunswick Stew

After a little research I found that Brunswick stew likely originated in Brunswick, Virginia during the 19th century and it was originally made with squirrel meat.

I looked at a couple recipes online for inspiration, but ultimately ended up using the ingredient list from a can of Mrs. Fearnow’s as my guide because it’s short and overall pretty wholesome. Some of the recipes online called for cups of ketchup, chili sauce, BBQ sauce and creamed corn. I’m not a fan of using a ton of packaged products (because they usually have a lot of added sugar and preservatives) so this recipe skips those things.

The only packaged sauces you’ll need are Worcestershire and hot sauce. Although if you decide you want to add a little BBQ sauce, you can use my homemade healthy BBQ sauce recipe.

If you’re looking for a warm and comforting meal, I highly recommend making a batch of this healthy Brunswick stew. It’s loaded with flavor and truly something the whole family will enjoy!

Ingredients measured out to make Brunswick stew: chicken broth, onion, hot sauce, olive oil, garlic, diced tomatoes, celery, frozen corn, shredded chicken, frozen lima beans, red potatoes, bay leaf, salt and pepper, carrots, parsley and Worcestershire sauce.

Ingredients Needed

  • olive oil – to sauté the garlic and onion in for a flavor base.
  • fresh vegetables – a combination of yellow onion, garlic, carrots, celery and red skinned potatoes. Try to chop these all to a similar size so they cook at the same pace and every bite is a good ratio!
  • frozen vegetables – no need to thaw the frozen corn and lima beans but make sure you give them a good rinse and drain before adding to the soup.
  • diced tomatoes – I used canned diced tomatoes for a shortcut. Feel free to use fire roasted tomatoes to add a hint of spice!
  • chicken broth – I recommend using low sodium broth so you can control how much salt there is in the soup! Vegetable broth also works.
  • dried parsley – the perfect herb pairing for this soup.
  • bay leaf – this little herb makes a big impact! Simmer a bay leaf during cooking to release the flavor-packed essential oils. Remove the bay leaf before serving.
  • Worcestershire sauce – a little goes a long way! It will cut through the richness and adds a delicious depth of flavor.
  • shredded chicken – leftover shredded chicken works great for this recipe, but you can also make a quick batch using my slow cooker shredded chicken recipe, Instant Pot shredded chicken recipe or making shredded chicken using a rotisserie chicken.
  • salt and pepper – to taste.
  • hot sauce – you’ll mix in just a touch of hot sauce but I like serving with extra hot sauce as well.
  • fresh parsley – instantly level up your soup with a fresh herb garnish. Parsley pairs perfectly with this soup!
Collage of four photos showing to the steps to make brunswick stew: sautéing onion, adding broth and veggies, cooking the soup and then adding shredded chicken.

How to Make Healthy Brunswick Stew

Start by sautéing the onion and garlic in a large casserole pan or dutch oven. Sauté until the vegetables are fragrant and soft. Add in the carrots, celery, potatoes, canned tomatoes, broth, corn, lima beans, Worcestershire sauce, parsley, bay leaf, salt, pepper and hot sauce. Bring the mixture to a boil and then reduce the heat to a simmer for 30-45 minutes or until all of the vegetables are tender. The potatoes will take the longest to cook so check those!

Remove the bay leaf and add in the shredded chicken. Stir to combine and cook for an extra 5 minutes to heat the chicken. Once the stew is ready to serve, place in bowls and garnish with fresh parsley. Serve with additional hot sauce so everyone can add as much or as little spice as they like.

pro tip!
If stew seems too thin, you can mash up some of the potatoes with a fork to create a thicker broth. If it's too thick, you can add more broth or water. 
Shredded chicken added to a dutch oven containing Brunswick Stew.

FAQs

Can you put raw chicken in the stew to cook?

You can cook the chicken directly in the broth with the vegetables to cook, but I prefer to cook the chicken ahead of time (or use rotisserie chicken) and add the cooked chicken to the soup to reheat. This allows me to make sure the chicken is fully cooked and allows the soup to come together in no time at all! If you do cook the chicken in the soup, add the chicken in step 2 when you add the veggies and broth. Bring the mixture to a boil, reduce heat to a simmer and cover. Cook the chicken for about 20 minutes or until it is fully cooked. When chicken is fully cooked, remove and shred. Simmer the stew for an additional 10-25 minutes until veggies are tender. Once the veggies are tender add chicken back into the soup and serve with fresh parsley and hot sauce.

Can I cook the stew in my slow cooker?

I haven’t tried it, but I don’t see why not! Just add raw chicken breasts and the rest of the ingredients to your slow cooker and cook on high for 4 hours and low for 7-8 hours until chicken can easily shred with a fork and veggies are tender.

Can I cook the stew in my Instant Pot?

I haven’t tried this method, but someone else has and said it worked perfectly. To cook this stew in your Instant Pot start by adding olive oil and putting it on the sauté setting. Add the onion and garlic and sauté until fragrant. Add raw chicken and the remaining ingredients (besides the parsley and hot sauce) to the Instant Pot. Place the lid on the pressure cooker, lock the lid and make sure the pressure release valve is closed. Press cancel to stop sautéing and then press the soup/stew button and set the time to 30 minutes. Once the timer reaches 0, the cooker will switch to “keep warm”. Carefully switch the pressure release valve to open to quickly release the pressure. Be super careful during this! I recommend using a towel over the valve or use tongs so you don’t burn yourself with the steam. Once the steam is released, remove the lid and use a fork to shred the chicken.

Two bowls containing healthy Brunswick stew. There are two metal spoons next to the bowls as well as a small dish with fresh parsley.

How to Serve Brunswick Stew

After portioning the soup into bowls, top with fresh parsley and serve with extra hot sauce so everyone can add extra spice to their liking. This stew is a meal in one but here are some serving suggestions if you want it to be a part of a larger meal:

How to Store Leftovers

After allowing the soup to cool slightly, store it in an airtight container in the refrigerator for up to one week. You could try freezing for longer storage but the texture of the vegetables may change a bit during freezing.

More Tasty Soups and Stews

Be sure to check out all of the soup recipes here on EBF!

Healthy Brunswick Stew

4 from 76 votes
This healthy Brunswick stew is just like the southern classic, but made with simple and wholesome ingredients – no ketchup or BBQ sauce needed!
Three bowls of Brunswick stew. A bottle of hot sauce as well as a small bowl of fresh parsley are nearby for topping alongside two metal spoons.
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 6

Ingredients

  • 1 Tablespoon olive oil
  • 1 yellow onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, chopped
  • ¾ cup chopped celery
  • 2 small red skinned potatoes, chopped
  • 2 cups frozen corn, rinsed and drained
  • 1 cup frozen lima beans, rinsed and drained
  • 1 28 oz can diced tomatoes
  • 1 32 oz carton low sodium chicken broth
  • 1 teaspoon dried parsley
  • 1 bay leaf
  • 2 Tablespoons worcestershire sauce
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • ½ teaspoon hot sauce
  • 2 ½ cups shredded chicken (about 1.25 lbs boneless chicken breasts)
  • fresh parsley, for garnish
  • hot sauce, for serving

Instructions
 

  • Heat oil over medium heat in a large casserole pan/dutch oven. Add onion and garlic to the pan and sauté until fragrant and soft.
    A dutch oven with onions and garlic sautéing in olive oil. A wooden spoon rests in the pot.
  • Add in carrots, celery and potatoes, canned tomatoes, broth, corn, lima beans, Worcestershire sauce, parsley, bay leaf, salt, pepper and hot sauce.
    A dutch oven with carrots, celery and potatoes, canned tomatoes, broth, corn, lima beans, worcestershire sauce, parsley, bay leaf, salt, pepper and hot sauce added to it.
  • Bring mixture to a boil, then reduce heat simmer for 30-45 minutes or until potatoes are tender. Stir occasionally.
    Ingredients for Brunswick stew simmering in a dutch oven.
  • Remove bay leaf and add in shredded chicken, stir to combine and cook an additional 5 minutes or until chicken is heated through. If stew seems too thin, you can mash up some of the potatoes with a fork to create a thicker broth. If the stew is too thick, you can add more chicken broth or water, starting with 1/2 cup.
    Shredded chicken added to a dutch oven containing Brunswick Stew.
  • Once stew is ready to serve, place in bowls and garnish with fresh parsley. Serve with hot sauce so everyone can add as much or as little spice as they like.

Nutrition

Serving: 1.5cups Calories: 287kcal Carbohydrates: 36g Protein: 20g Fat: 7g Saturated Fat: 1g Polyunsaturated Fat: 1g Monounsaturated Fat: 3g Cholesterol: 42mg Sodium: 630mg Potassium: 786mg Fiber: 5g Sugar: 11g
Course: Soup
Cuisine: American
Keyword: Brunswick stew

DID YOU MAKE THIS RECIPE?

Please leave a comment and star rating on this post and share on social media using the hashtag #eatingbirdfood. I love seeing your recipe shares!
This post may include affiliate links. Thank you for your support.

Leave a Comment

Your email address will not be published.

Recipe Rating




    130 comments
    1. Kori
      January 16, 2022 AT 6:18 pm

      5 stars
      I grew up getting Brunswick stew from this mom and pop shop grown the road. I’ve yet to make it anywhere close to that until I found this recipe. SO DELICIOUS! It is so so tasty and very easy to make. This will be a staple for our family.

      1. Brittany Mullins
        January 17, 2022 AT 12:08 pm

        Yay!! So happy to hear this recipe was a hit, Kori. Thanks for making it and coming back to leave a review. It means the world to me!

    2. Sherri
      January 3, 2022 AT 6:00 pm

      5 stars
      This was so yummy. I decided to make it today after we just got 8 inches of snow (here in VA). I have always loved Brunswick stew but have never attempted to make it. This was better than I have ever had. I made a couple tweaks. I did add bbq sauce and finely chopped my celery since I am not a huge fan and I used crushed tomatoes and vegetable stock. I also did not have any bay leaves so I sprinkled in a little basil and it seemed to do the trick. Thank you again for posting a healthy alternative!!

      1. Brittany Mullins
        January 4, 2022 AT 11:53 am

        Woo!! This makes me so happy to hear. So pumped it was a hit, Sherri. Thanks for the review!

    3. Heather
      January 3, 2022 AT 10:24 am

      5 stars
      I have made this recipe three times now and it has been delicious each time! I used the Instant Pot and did not add parsley.

      1. Brittany Mullins
        January 3, 2022 AT 10:48 am

        Woo!! Happy to hear this stew was a hit, Heather. Thanks so much for making it and coming back to leave a review. I really appreciate the review!

    4. amy thacker
      December 20, 2021 AT 10:38 am

      5 stars
      i grew up in Richmond VA and every Labor Day weekend there was a cookout/BBQ hosted by the insurance company my parents used.They had the usual fare for a cookout but they had huge iron kettles with Brunswick stew cooking over a fire.
      this is as good as I remember that being! After they stopped hosting this even ,all the kids still wanted Brunswick stew the weekend before school started ,my mom tried the “yellow can” but it just wasn’t the same.
      Thanks for the recipe and the memories!

      1. Brittany Mullins
        December 20, 2021 AT 11:24 pm

        Aw yay! This makes me so happy to hear, Amy. So glad this brunswick stew was a success. Thanks for the review!

    5. Broward Medical Supply
      December 15, 2021 AT 9:49 am

      5 stars
      i really enjoyed this recipe. its beneficial for health

      1. Brittany Mullins
        December 15, 2021 AT 10:31 am

        Happy to hear you enjoyed this recipe! Thanks so much for the review.

Parchment paper lined with protein balls.

5 SECRETS TO
HEALTHY SNACKING

Eating healthy doesn’t have to be boring!

FREE EMAIL BONUS

GET A 3 DAY CLEAN EATING MEAL PLAN

Subscribe to our list and get your free printable PDF of the 3 Day Clean Eating Meal Plan and Shopping List!

X