Traditional Brunswick Stew Recipe

Get ready for a bowl of pure Southern comfort! This traditional Brunswick stew brings together tender chicken, hearty vegetables, and a slightly sweet, smoky sauce that’ll make you want to kick back on the porch with a glass of sweet tea. It’s the kind of dish that makes everyone feel right at home, whether you’re a born-and-raised Southerner or just discovering this classic for the first time.

What makes Brunswick stew special is its perfect balance of flavors and textures. The combination of smoky paprika, tangy BBQ sauce, and the natural sweetness of corn and lima beans creates layers of flavor that develop beautifully as the stew simmers. Plus, with tender chunks of potato and shredded chicken throughout, each spoonful delivers that stick-to-your-ribs satisfaction that makes this dish a cherished tradition across the American South.

Ingredients

• 1 Tbsp olive oil
• 1 yellow onion, diced
• 2 cloves of garlic, minced
• 2 Tbsp tomato paste
• ½ tsp salt
• ¼ tsp smoked paprika
• ¼ tsp garlic powder
• ¼ tsp freshly cracked black pepper
• 2 (14.5 oz) cans of diced tomatoes
• 1 cup frozen corn kernels
• 1 cup frozen lima beans
• 1 lb Yukon gold potatoes, peeled and diced into ½-inch cubes
• ½ cup BBQ sauce (sweet and smoky works best)
• 4 cups cooked shredded chicken (rotisserie chicken works great)
• 3 cups chicken broth

Steps

1. Heat the 1 Tbsp olive oil in a large pot or dutch oven over medium heat. Add the diced onion and minced garlic. Sauté for 3-5 minutes until the onion becomes translucent and slightly soft. Watch carefully so the garlic doesn’t burn, which can happen quickly and add bitterness to your stew.
2. Stir in the 2 Tbsp tomato paste and all the spices (salt, smoked paprika, garlic powder, and black pepper). Allow the tomato paste and spices to cook for 30-45 seconds, stirring constantly. This brief cooking period “blooms” the spices and caramelizes the tomato paste slightly, developing deeper flavors. You’ll notice the mixture becoming fragrant and the tomato paste darkening slightly in color.
3. Now add in the diced tomatoes with their juice, frozen corn, frozen lima beans, diced potatoes, and BBQ sauce. Stir everything together thoroughly to ensure the BBQ sauce and tomato paste are evenly distributed. The frozen vegetables can go in directly—no need to thaw them first as they’ll cook perfectly in the stew.
4. Add in the shredded chicken and chicken broth, stirring until well combined. Make sure all ingredients are submerged in the liquid. If the mixture seems too thick, you can add an additional ¼-½ cup of broth to reach your desired consistency.
5. Bring the pot up to a boil (you’ll see bubbles consistently breaking the surface), then immediately lower the heat to medium-low and simmer the stew for 20 minutes, stirring occasionally to prevent sticking. The stew should maintain a gentle bubble—not a rapid boil, which could cause the potatoes to break down too much and the chicken to become tough.
6. After 20 minutes, test the potatoes by piercing with a fork—they should be easily pierced but still hold their shape. If not fork-tender, continue to simmer for 2-3 more minutes. The stew is ready when the potatoes are tender and the flavors have melded together. Garnish with fresh chopped parsley (optional) and serve with cornbread or crusty bread. The stew will continue to thicken as it cools slightly.

Smart Swaps

• Use turkey instead of chicken (1:1 ratio) for a leaner protein option with similar flavor
• Substitute butternut squash for potatoes (use same amount) to reduce carbs while maintaining heartiness
• Try kidney beans instead of lima beans if you’re not a lima bean fan—they provide similar texture and protein
• Replace BBQ sauce with ¼ cup tomato sauce + 2 Tbsp molasses + 1 tsp apple cider vinegar + ½ tsp liquid smoke for a homemade alternative

Make It Diabetes-Friendly

• Replace potatoes with cauliflower florets (same volume) to reduce carbs by approximately 18g per serving
• Use a sugar-free BBQ sauce (reduces approximately 8g sugar per serving)
• Increase the protein-to-carb ratio by adding an extra 1 cup of shredded chicken to the recipe
• Serve with a side of steamed green vegetables instead of cornbread to keep the glycemic impact lower
• Consider eating this stew as part of a balanced meal with non-starchy vegetables to help moderate blood sugar response

Pro Tips

• For deeper flavor, use rotisserie chicken and include some of the darker meat
• Let the stew rest for 15-20 minutes after cooking—the flavors continue to develop and the texture improves
• If making ahead, the stew actually tastes even better the next day after flavors have had time to meld
• For thicker stew, mash some of the potatoes against the side of the pot during the last 5 minutes of cooking
• Store leftovers in the refrigerator for up to 3 days or freeze in individual portions for up to 3 months