4.33 from 89 votes

Healthy Brunswick Stew

Brittany MullinsUpdated Jan 20, 2025

Servings: 6

1 hr

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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.

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. In this blog, I will share with you my recipe for a healthy Brunswick stew. 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.

Origin of Brunswick Stew
Ingredients Needed
Substitutions
How to Make Healthy Brunswick Stew
Brittany’s Tip
How to Serve Brunswick Stew
How to Store Leftovers
Frequently Asked Questions
More Tasty Soups and Stews
Healthy Brunswick Stew Recipe

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research I found that Brunswick stew likely originated in Brunswick, Virginia during the 19th century and it was originally made with squirrel meat.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

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.

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.
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.
hot sauce – you’ll mix in just a touch of hot sauce but I like serving with extra hot sauce as well.

Find the full ingredient list with measurements in the recipe card below.

Substitutions

Lima beans: Not a fan of lima beans? Swap them out for butter beans or even chickpeas. They’ll add a creamy texture without losing that Southern-inspired vibe.
Worcestershire sauce: If you’re gluten-free or just don’t have this in your pantry, coconut aminos or tamari with a splash of apple cider vinegar can add a similar umami kick.
Hot sauce – Don’t have hot sauce? A pinch of cayenne pepper or red pepper flakes will give you the heat. Or skip it entirely if you’re cooking for spice-sensitive eaters — you can always add it to your own bowl later!

How to Make Healthy Brunswick Stew

This healthy Brunswick stew recipe is easy to make in just a few simple steps, and the whole family will love customizing their bowls with a little extra hot sauce or fresh parsley on top! Here’s how to make it:

A dutch oven with onions and garlic sautéing in olive oil. A wooden spoon rests in the pot.

Step 1: Heat oil in a large casserole pan or Dutch oven over medium heat. Add onion and garlic, cooking until fragrant and softened.

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.

Step 2: Stir in carrots, celery, potatoes, canned tomatoes, broth, corn, lima beans, Worcestershire sauce, parsley, bay leaf, salt, pepper, and hot sauce.

Ingredients for Brunswick stew simmering in a dutch oven.

Step 3: Bring to a boil, then reduce heat and simmer for 30-45 minutes, stirring occasionally, until the potatoes and other veggies are tender.

Shredded chicken added to a dutch oven containing Brunswick Stew.

Step 4: Remove the bay leaf and stir in the shredded chicken. Cook for an additional 5 minutes to heat through. Ladle the stew into bowls, garnish with fresh parsley, and serve!

Brittany’s 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.

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:

Bread – This would be delicious with a crunchy bread like sourdough or honey whole wheat bread.
Crackers – Add extra crunch with my 4-ingredient almond flour crackers.
Salad – I love serving soups with salads! My easy quinoa salad, sweet kale salad or easy spinach salad would all be great options.

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 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.

Frequently Asked Questions

Can you put raw chicken in the stew to cook?

You can cook the chicken directly in the broth with the veggies, but I prefer using pre-cooked or rotisserie chicken for a quicker prep. If cooking the chicken in the stew, add it in step 2 with the veggies and broth. Simmer for about 20 minutes until the chicken is fully cooked, then remove, shred, and return it to the stew once the veggies are tender. Finish with fresh parsley and hot sauce before serving!

Can I cook Brunswick 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 myself, but others have had great success! To make this stew in your Instant Pot, use the sauté setting to cook the onion and garlic in olive oil until fragrant. Add raw chicken and the rest of the ingredients (except parsley and hot sauce). Cancel sauté, lock the lid, and cook on the soup/stew setting for 30 minutes. Once done, carefully release the pressure, shred the chicken with a fork, and you’re ready to serve!