Brunswick Ish Stew

There is nothing quite like a big, steaming bowl of comfort food to settle into after a busy week, especially when it fits perfectly into a clean eating lifestyle. This Paleo Brunswick Ish Stew is my absolute favorite way to channel those classic, smoky Southern barbecue vibes without the heavy grains or sugar crash. It is incredibly hearty—loaded with ground beef, pork, and tender shredded chicken—but thanks to the cauliflower rice, it stays surprisingly light. Whether you are looking to use up leftover meats or just craving a savory, warming meal, this stew hits the spot every single time.

Ingredients

The Base & Vegetables

• 1 tbsp (15 ml) coconut oil
• 1 medium yellow onion, peeled and chopped
• 3 stalks celery, chopped
• 2 cans (28 oz / 794g each) tomato sauce
• 1 can (14 oz / 397g) diced tomatoes
• 1 medium green bell pepper, seeded, deribbed, and chopped
• 3 cups (approx. 340g) Cauliflower Rice (freshly riced or frozen)

The Liquids & Seasonings

• 1 cup (240 ml) Barbecue Sauce (ensure Paleo-friendly)
• 1 cup (240 ml) chicken broth
• 1 tbsp (15 ml) Worcestershire sauce
• 2 tsp (10 ml) liquid smoke
• 1 tsp (approx. 2g) cayenne pepper
• 1 tsp (approx. 2g) freshly ground black pepper
• Tabasco sauce, to taste (optional)
• Salt and freshly ground black pepper, to taste

The Proteins

• 1 tbsp (15 ml) ghee
• 1 lb (450g) ground beef
• 1 lb (450g) pork tenderloin, thinly sliced
• 1 whole rotisserie chicken, meat removed and shredded (approx. 3 to 4 cups of meat)

Instructions

1. Heat 1 tbsp (15 ml) of coconut oil in a large stockpot over medium-high heat. Add the chopped onion and celery, sautéing until the onions are translucent, approximately 4 to 6 minutes.
2. Pour in the 2 cans (28 oz / 794g each) of tomato sauce, the 1 can (14 oz / 397g) of diced tomatoes, chopped green bell pepper, 1 cup (240 ml) Barbecue Sauce, 1 cup (240 ml) chicken broth, and 1 tbsp (15 ml) Worcestershire sauce. Bring the mixture to a rolling boil, then immediately reduce the heat to low and let it simmer, stirring occasionally to prevent sticking.
3. While the sauce simmers, heat 1 tbsp (15 ml) of ghee in a separate large skillet over medium heat. Add the 1 lb (450g) ground beef and 1 lb (450g) sliced pork tenderloin, cooking and breaking up the meat with a fork until thoroughly browned, about 10 minutes.
4. Season the browning meat by adding 2 tsp (10 ml) liquid smoke, 1 tsp (2g) cayenne pepper, and 1 tsp (2g) black pepper directly to the skillet, stirring to coat the meat evenly.
5. Transfer the seasoned, browned beef and pork mixture into the large stockpot with the tomato base. Add the shredded rotisserie chicken and 3 cups (340g) Cauliflower Rice. Stir well and simmer for 25 minutes to allow the vegetables to soften and the flavors to meld.
6. Taste the stew and adjust seasoning with additional salt, black pepper, and optional Tabasco sauce if desired. Serve warm.

Nutritional Information

• Calories: ~385 kcal
• Protein: 36g
• Fat: 18g
• Carbohydrates: 14g
• Fiber: 4g
• Net Carbs: 10g

Pro Tips for the Perfect Stew

• Don’t Skip the Browning: While it might seem faster to throw everything in the pot, browning the beef and pork in ghee first is crucial. This step creates the “Maillard reaction,” adding a depth of savory flavor that boiling meat simply cannot replicate.
• Watch the BBQ Sauce Label: Since this is a Paleo recipe, the barbecue sauce is the trickiest ingredient. Most store-bought brands are loaded with high-fructose corn syrup. Look for brands sweetened with dates or molasses, or make your own quick version to keep it compliant.
• Texture Matters: For the best cauliflower rice texture, don’t over-process it in your food processor. Pulse it just until it resembles grains of rice. If you blend it too long, it will turn into mush when simmered in the liquid.
• Leftovers are Better: Like most tomato-based stews, this dish tastes even better the next day. The flavors of the liquid smoke, cayenne, and meats have more time to meld together. It’s the perfect meal prep recipe for the week ahead.

Frequently Asked Questions (FAQ)

1. Can I freeze Paleo Brunswick Ish Stew? Yes, this stew freezes beautifully! Because there are no grains or potatoes to get mushy, the texture holds up well. Let the stew cool completely, store it in airtight freezer-safe containers, and freeze for up to 3 months. Thaw overnight in the fridge before reheating.

2. Is this recipe spicy? It has a mild kick due to the cayenne pepper and optional Tabasco. If you are sensitive to spice or cooking for young children, you can reduce the cayenne pepper to 1/2 teaspoon or omit it entirely, adding hot sauce individually at the table instead.

3. What can I substitute for the pork tenderloin? If you don’t eat pork, you can easily substitute it with diced chicken thighs or turkey breast. You can also simply double the amount of ground beef or rotisserie chicken. The key is to maintain a variety of textures in the pot.

4. Why is it called “Ish” Stew? Traditional Brunswick Stew usually relies heavily on lima beans and corn (and sometimes potatoes) for bulk. Since this is a Paleo version, we swap those starchy, non-compliant ingredients for cauliflower rice and extra peppers. It’s close to the original, but just “ish” enough to be healthy and grain-free!

I hope this Paleo Brunswick Ish Stew becomes a regular in your dinner rotation! It is the ultimate proof that eating clean doesn’t mean sacrificing bold, smoky, comfort-food flavors. Whether you are feeding a crowd on game day or just need a warm bowl of goodness on a cold night, this recipe delivers on every front. Give it a try, and don’t forget to grab a spoon and dig in!