Chicken or turkey creole, without rice
Common food
Chicken or turkey creole is a savory, tomato-based stew where tender poultry is simmered with the 'holy trinity' of onions, bell peppers, and celery. The dish boasts a rich, slightly spicy flavor profile with a hearty, saucy texture that coats the meat. Nutritionally, it's a lean protein powerhouse with a very low carbohydrate content, making it a satisfying, macro-friendly meal.
Calorie split: 53% protein · 11% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, complex flavors that develop from slow simmering and its incredible versatility—it's just as good served over rice, quinoa, or cauliflower rice. It's a beloved staple of Louisiana comfort food, representing a delicious fusion of French, Spanish, African, and Native American culinary traditions.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium, especially if made with store-bought broth or canned tomatoes, which is a consideration for those monitoring blood pressure. To counteract this, use low-sodium broth, rinse canned beans or tomatoes, and season with herbs and spices like paprika and cayenne instead of extra salt. The spice level, often from cayenne or hot sauce, may also be too intense for some palates; start with less and add heat to taste.
Key benefits
- Excellent source of lean protein for muscle maintenance
- Very low in carbohydrates and sugar
- Rich in fiber from vegetable base
- Contains micronutrients like vitamin C and potassium from the 'holy trinity'
- Naturally gluten-free
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'holy trinity' of onion, celery, and bell pepper that forms the base of this dish is the Creole and Cajun adaptation of the French mirepoix, substituting bell pepper for carrot.
Full nutrition (USDA data · scales with serving)
| Water | 77.8 g |
| Energy | 103 kcal |
| Protein | 13.8 g |
| Total lipid (fat) | 4.2 g |
| Carbohydrate, by difference | 3.0 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 0.72 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 131 mg |
| Potassium, K | 276 mg |
| Sodium, Na | 364 mg |
| Zinc, Zn | 0.89 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 12.2 ug |
| Vitamin C, total ascorbic acid | 12.1 mg |
| Thiamin | 0.21 mg |
| Riboflavin | 0.13 mg |
| Niacin | 4.2 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 36.9 mg |
| Vitamin B-12 | 0.18 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 16.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 138 ug |
| Carotene, alpha | 2.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 2801 ug |
| Lutein + zeaxanthin | 65.0 ug |
| Vitamin E (alpha-tocopherol) | 0.83 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.93 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.73 g |
| SFA 18:0 | 0.17 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 16:1 | 0.23 g |
| MUFA 18:1 | 1.5 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.88 g |
| PUFA 18:2 | 0.80 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 55.0 mg |
Amino acid profile (per 100g)
Estimated from Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen — USDA does not publish this profile for Chicken or turkey creole.
| Tryptophan | 0.16 g |
| Threonine | 0.41 g |
| Isoleucine | 0.47 g |
| Leucine | 0.80 g |
| Lysine | 0.61 g |
| Methionine | 0.23 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.37 g |
| Valine | 0.53 g |
| Arginine | 0.51 g |
| Histidine | 0.30 g |
| Alanine | 0.45 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.38 g |
| Proline | 0.87 g |
| Serine | 0.42 g |
| Hydroxyproline | 0.00 g |
FAQ
What is the difference between Creole and Cajun chicken?
Creole chicken is typically tomato-based and often considered more 'city-style' with a broader range of ingredients, while Cajun chicken is often a darker roux-based stew without tomatoes, known as a more rustic 'country-style' dish.
Can I make this dish ahead of time?
Yes, it's an excellent make-ahead meal. The flavors often deepen and improve after a day in the refrigerator. Store in an airtight container for up to 4 days.
Is this dish spicy?
It can be, but the heat level is adjustable. Traditional recipes use cayenne pepper and hot sauce. You can control the spice by reducing or omitting these ingredients for a milder version.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.03 kcal/g · 54% calories from protein · 1.1 g fiber · 1.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.32 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.