I was unfamiliar with Stroganoff until I recreated a “Healthified” version years ago; however, it looked a little different: the veggies were sautéed in oil, it was fully vegan, and I served it over cauliflower rice that had been roasted in even more oil. Delicious, yes, but less gut-healthy and balanced.
Fast forward to today, and this Easy + Healthy Chicken & Mushroom Stroganoff has gotten a major upgrade in alignment with my current food philosophy. With my water-based cooking method, I now sauté the vegetables in broth instead of oil, add chicken thighs for protein, and serve it over cooked + cooled white rice for an extra boost of resistant starch and steady energy. The result? A lightened-up comfort dish that’s still rich, hearty, and flavorful, but also supportive for digestion and blood sugar balance. This is a kind of cozy, comfort food you will want on your fall and winter weekly meal rotation.
Why You’ll Love This Chicken & Mushroom Stroganoff
Comfort food with a healthy twist. You get all the cozy, creamy flavors of classic stroganoff, but without the heavy cream or excess oil.
Protein-packed and satisfying. Tender chicken thighs and hearty mushrooms make this dish filling enough for the whole family.
Gut-friendly cooking method. Sautéing veggies in broth instead of oil makes them lighter and easier to digest, while cooked + cooled white rice adds resistant starch to support digestion and blood sugar balance.
Naturally gluten-free and dairy-free. Coconut milk brings the perfect dairy-free creaminess, making it a great option for those with sensitivities.
Simple weeknight dinner. Everything simmers together in one pot, making cleanup easy and leftovers even better the next day.
Ingredients You’ll Need
1 white onion, diced (optional; omit if FODMAP-sensitive)
8 ounces mushrooms* (white button, cremini, or your favorite variety)
3 medium carrots, peeled and chopped
1 pound boneless, skinless chicken thighs, cut into 2-inch pieces
1 teaspoon paprika
2 garlic cloves, minced (optional, if tolerated)
1 cup full-fat coconut milk
1 cup vegetable or chicken broth (plus more for cooking vegetables)
Sea salt, to taste
Cooked + cooled white rice, for serving
*I typically make this recipe with 8 ounces of white mushrooms, but when I went to recently retest it, I only had Shiitaki. The recipe still worked really well (and I might have even liked it more!).
Tips, Variations & Substitutions
Protein swaps: Try boneless chicken breasts, ground chicken, or even turkey if you prefer. For a plant-based option, use chickpeas or tempeh instead of chicken. As mentioned above, I have also made this fully vegan with just mushrooms, leaving out additional forms of protein all together.
Veggie add-ins: Stir in zucchini, spinach, or peas near the end of cooking for extra greens and variety.
Base options: While I love serving this over cooked + cooled white rice for resistant starch, it’s also delicious over quinoa, millet, or even steamed potatoes. Cauliflower rice (per my original recipe) is also a great, grain-free option. If you want to keep it water-based, simply sauté the cauliflower rice in some broth until softened.
Creaminess: If you don’t tolerate coconut, substitute with a dairy-free milk of choice. If you can tolerate dairy, full-fat cream or even Greek yogurt is an option. You can also leave it out, and substitute with an extra cup of broth if desired.
Flavor boost: A dash of tamari or coconut aminos can deepen the umami flavor, and fresh herbs like parsley make a nice garnish.
Storage tip: This stroganoff keeps well in the fridge for 3–4 days. Flavors deepen as it sits, making leftovers extra tasty.
Healthified Notes
What I love most about this stroganoff is how it proves that comfort food can be Healthified. By swapping oil for broth, adding protein-rich chicken thighs, and serving it with cooked + cooled white rice, this dish delivers all the cozy flavor you crave while supporting digestion and energy.
It’s a perfect example of how simple shifts in cooking methods and ingredients can transform a classic recipe into one that works with your body, not against it. This chicken and mushroom stroganoff has earned a spot in my weekly rotation, and I hope it finds its way into yours too.
Easy + Healthy Chicken & Mushroom Stroganoff {Water-Based Cooking}
Equipment
- Large pot or Dutch Oven
Ingredients
- 1 white onion diced optional; omit if sensitive
- 1 8-ounce package white mushrooms or mushrooms of choice
- 3 medium carrots peeled and chopped
- 1 pound boneless skinless chicken thighs cut into 2-inch pieces
- 1 teaspoon paprika
- Optional: add a couple of minced garlic cloves if you can tolerate
- 1 cup full-fat coconut milk
- 1 cup vegetable or chicken broth plus more for cooking
- sea salt to taste
- Cooked white rice for serving
Instructions
- In a large pot or deep skillet over medium high heat, add enough broth to cover the bottom. Add the diced onion, mushrooms, carrots, and a pinch of sea salt. Cook for 10 minutes until vegetables have started to soften. Add the garlic (if using) chicken thighs, and season with paprika, and stir to combine. Cook 5 to 7 more minutes.
- Add the cups of coconut milk and broth. Season with more salt if desired. Turn the heat to high and bring everything to a boil. Reduce the heat to low and simmer for 30 minutes, until sauce has reduced and thickened.
- Divide the white rice evenly between plates. Spoon a serving of the chicken and mushroom stroganoff over the rice. Serve warm.
