The Trinity Roux™: A Grain Free, Paleo, and Gluten Free Roux

The Trinity Roux™: A Grain Free, Paleo, and Gluten Free Roux from A Sprinkling of Cayenne. |

Your search for the perfect gluten free roux is officially over, y’all. Yep. Today, I am delivering my ‘roux’ baby into the world. The Trinity Roux™, a grain free, Paleo, and gluten free roux, gives you all the authentic south Louisiana flavor you need to flavor and thicken any Cajun or Creole dish you create. Yep, and yum for the Trinity Roux™. Oh, and yay cause my blog’s one year old today….

Onion, bell pepper, and celery make up the base for the Trinity Roux™: A Grain Free, Paleo, and Gluten Free Roux from A Sprinkling of Cayenne. |{Disclosure: Some of the links in this post are affiliate links, but all opinions are my own. At no additional cost to you, when you click through one of these affiliate links and purchase an item, I will receive a commission. Thank you for supporting A Sprinkling of Cayenne food blog.}

My Blog’s One-Year Anniversary Is the Perfect Day to Debut My Trinity Roux: A Grain Free, Paleo and Gluten Free Roux

Y’all know how much I love the Cajun ‘trinity’ right? I stuffed it, and wrote a blog post about the recipe. And, I use it in almost every dish that I develop and post. Some call it the ‘holy trinity’ of Cajun cooking, but I usually just call it the ‘trinity’. And I love, love, love it, cause it makes everything that you put it in taste all that much better. Yep. Cooking with the ‘trinity’ is just about as south Louisiana as you can get it, and well, I’m ‘south Louisiana proud’ like that.

So, when I realized that my blog was going to be a year old today, I knew that I had to share something that was near and dear to my heart. And, to tell you the truth, there is nothing more near to my heart, or dear to my heart, than my Trinity Roux™. It’s a grain free, Paleo, and gluten free roux. Triple yay!!

You see, in 2010 I found out that I was gluten intolerant during an elimination diet. I wasn’t shocked, as I had every symptom of gluten intolerance. I also had fibromyalgia at the time, and my sickness was debilitating. Fibro had me in its disease claws for well over six years. And, I was desperate to be well. Hence the elimination diet and a whole lot of other things I tried to rid myself of disabling pain, fatigue, and a laundry list of other symptoms I don’t want to bore you with today.

Once I stopped eating gluten, I never looked back. One because I didn’t want to, and two because I couldn’t. Every time I got ‘glutened’ I got so violently sick that I came to consider gluten as just another one of the devil’s minions. And to tell you the truth, I still do.

I still get crazy sick every time I accidentally eat gluten, and it’s been 6 1/2 years now. So, it’s not a fad to me. And, no it’s NOT in my head. It’s just a fact that I can’t digest it. So, instead of being bitter, I embrace my gluten free lifestyle. And, I also celebrate it.

No Oil and Flour Roux For Me Anymore, Nope…

But, back in 2010, the only thing that bothered me about the gluten free lifestyle was not being able to eat a traditional oil and flour roux. My mom is a Cajun mom, from Bayou Blue, Louisiana, and she raised my brothers and I on traditional Cajun/Creole food. It was an every day way of life for us, a way of life that I know, love, and never, ever want to let go of. Nope.

My mom is the best cook that I know. She has an intuition in the kitchen so fascinating and desirable that it made me want to grow up and be just like her. And, she was so much so a rock star in the kitchen during my early years that I couldn’t wait to get home from school just to see what she was cooking.

In fact, by the time my big toe hit the threshold of the house I grew up in, I knew that if I smelled roux that we were having gumbo or a stew that night. Yep. And I couldn’t wait to eat a big ole bowl or plate of it. And neither could my friends who were lucky enough to get invited over for dinner that night.

And, my dad and my uncle had a camp in Buras, Louisiana when I was a kid. We spent most weekends at the camp, and my dad took us fishing and trawling for our shrimp, crabs, and fish that would be our meals for the day. Those were some of the best days of my life. And I’ll cherish those memories forever.

Yep, I am a south Louisiana girl through and through. And I love, love, love Louisiana. My home is here. My heart is here. My culinary soul is here. And my love for our food and for our way of life is as deep as the swamp, and as plentiful as the bayous in this amazingly beautiful state we call home. Yep again!!

So, when I found out that I couldn’t eat an oil and flour roux anymore, I thought that it was going to be the literal death of me. Over time, I tried all of the Paleo and gluten free alternative flours in rouxs, but none of them were ‘home’ to me. They just never had the right texture, or the right taste. So, I threw them all out, and I spent years developing this Trinity Rouxgluten free roux that I’m about to share with you.

Introducing the Trinity Roux: A Grain Free, Paleo, and Gluten Free Roux

I created this gluten free roux because the call in my heart to preserve the south Louisiana Cajun food culture that I know and love was too strong for me to ignore. Yep. I developed the Trinity Roux™  in fits of obsessed cooking that I almost had no control over. I just kept reaching, reaching, reaching for the roux smell and the roux taste that I grew up on. And, I didn’t stop trying until I fully developed this grain free, Paleo, and gluten free roux in my own kitchen…

My Trinity Roux™ is a little unorthodox, but it works. I know that some people are going to hate on it because it’s different. So, I say ‘haters gonna hate,’ and I share this grain free, Paleo, and gluten free roux with you anyway. Because it works. Because it thickens, and because it flavors. And that’s what a roux is supposed to do, right? And this gluten free roux injects whatever you make it with the distinctive south Louisiana profile that lets you know you’re eating something that was prepared from the bottom of someone’s heart. My heart, actually..

This gluten free roux was in a copyrighted book that I wrote called ‘The Ultimate Gluten Free Cajun Recipes Collection’. But, I’ve taken it down for now, cause I want to update it and expand it. And I want to share some of the recipes with my you, my blog readers.

This Trinity Roux™ is literally the reason I started to develop recipes, and its why I wrote the book. And, I didn’t know it then, but it’s also the reason that God led me to start this blog. And I love it, even though I never thought in a million years that I would become a food blogger. And this anniversary is a big deal to me, cause it’s a big milestone in my life. One because I never thought I would do it, and two because I know couldn’t imagine my life without it now that I’m one year into it.

On this one-year A Sprinkling of Cayenne food blog anniversary, I want to share this gluten free Trinity Roux gluten free roux with you, because I want you to know who I really am on the inside…

So, Without Further Ado, Let’s Make the Trinity Roux: A Grain Free, Paleo, and Gluten Free Roux

To begin, you place the Cajun ‘trinity’ of onions, bell pepper, and celery into a cast iron Dutch oven. And top it with a few pats of butter. (If you are strict non-dairy Paleo, you can use whatever Paleo-friendly cooking oil you wish, including duck fat, lard, beef tallow, olive oil, etc.)

Step One of the Trinity Roux™: A Grain Free, Paleo, and Gluten Free Roux from A Sprinkling of Cayenne. |

And you start cooking the ‘trinity’ down over a medium/medium high fire. Let the bottom brown first, then, use a wooden cooking spoon to stir the butter into the ‘trinity’ after a couple of minutes. You want to stir the ‘trinity’ about every 5 to 7 minutes during the process. This gives it time to caramelize, which is totally what you are going for. The pic below shows the half-way point of the Trinity Roux™, about 12 to 14 minutes into the process:

Cooking down the 'trinity' for the Trinity Roux™: A Grain Free, Paleo, and Gluten Free Roux from A Sprinkling of Cayenne. |

The ‘trinity’ vegetable mixture caramelizes approximately 24 to 28 minutes into the process. Right before this point, it’s best to make the tapioca starch slurry, or arrowroot starch slurry, you’ll use to pull it all together, then set it aside. You’ll also want to grab the salt, and 1/4 cup of water or chicken, vegetable, or beef stock.

You’ll want to do this because once the ‘trinity’ vegetables caramelize, you have to move pretty fast to get it all done correctly. When the ‘trinity’ looks like the picture below, it’s time to start moving like a ninja:

The 'trinity' veggies are caramelized and ready to be incorporated into the Trinity Roux™: A Grain Free, Paleo, and Gluten Free Roux from A Sprinkling of |

Now, sprinkle the ‘trinity’ with salt. The salt draws out the last remaining bits of moisture in the veggies. This softens them, and allows them to release even more of their delectable flavor into the Trinity Roux™ grain free, Paleo, and gluten free roux.

Sprinkling salt on the Trinity Roux™: A Grain Free, Paleo, and Gluten Free Roux. |

Next, add 1/4 cup of water or stock to the veggies. I used water so you could see the true color of this gluten free roux. Let the mixture steam for about 15 to 30 seconds to pick up all those yummy bits off of the bottom of the Dutch oven. This is going to help give the Trinity Roux™ its beautiful color:Adding water to deglaze the veggies during one of the final steps for the Trinity Roux™: A Grain Free, Paleo, and Gluten Free Roux from A Sprinkling of Cayenne. |

Now, whisk the tapioca starch slurry into the ‘trinity’ mixture, and add 1 cup of water or chicken, vegetable, or beef stock, depending upon what you are cooking. Keep the medium high temperature going, and keep whisking for about 2 minutes. This is going to fully incorporate the slurry into the ‘trinity’ vegetables, pulling the Trinity Rouxgluten free roux together, and ensuring that you don’t have any lumps in your gumbo, stew, or other roux-based dish that you’re making. You might need to use another cup of water or stock to give the Trinity Roux™ enough liquid to fully incorporate the mixture, and remove any starchy lumps that you might see. Once the roux is ready, turn the fire down to medium low to continue cooking what you are cooking, or remove the roux from heat immediately for later use.

The final step of the Trinity Roux™: A Grain Free, Paleo, and Gluten Free Roux from A Sprinkling of Cayenne. |

And there you have it. Use this Trinity Roux™ in place of a flour and oil roux. I hope you love this gluten free roux, and you know that it’s with lots of love that I share it with you. I have lots of recipes that utilize the roux to share with you over the coming months. Hoping there’s many more years of A Sprinkling of A Cayenne food blog, and see y’all on the yum side…

Close-up of The Trinity Roux™: A Grain Free, Paleo, and Gluten Free Roux from A Sprinkling of Cayenne. | https://asprinklingofcayenne.comCopyright notice: This Trinity Roux™   is a copyrighted entity. You can use the recipe for your own personal use, but any sales of this roux, or duplication of the recipe or photographs is strictly prohibited.


The Trinity Roux™: A Grain Free, Paleo, and Gluten Free Roux
Prep time
Cook time
Total time
The Trinity Roux™ is a grain free, Paleo, and gluten free roux. It celebrates the Cajun 'trinity' and replaces alternative flour and oil rouxs that don't do Cajun/Creole dishes the justice they deserve.
Recipe type: Gluten Free Roux
Cuisine: Cajun/Creole
Serves: about 1½ cups
  • 1½ cups chopped onion
  • ¾ cup chopped celery
  • ¾ cup chopped green bell pepper
  • 3 tablespoons butter or olive oil
  • ⅔ cup water, chicken broth, vegetable broth, beef broth, or seafood stock, divided
  • ½ teaspoon salt
  • ⅓ cup tapioca flour or arrowroot starch
  • 1 to 2 cups water, chicken broth, vegetable broth, beef broth, or seafood stock
  1. Place the chopped Cajun 'trinity' in the bottom of a cast iron Dutch oven. Top with cold butter.
  2. Cook over medium high heat. After 5 minutes, stir the melting butter into the 'trinity.'
  3. Continue to cook down the veggies, stirring every 5 minutes.
  4. After about 14 minutes, when the 'trinity' starts to brown, start to stir it about every 3 minutes, just to ensure that it does not stick to the bottom of the Dutch oven and burn.
  5. Make the tapioca starch slurry by mixing the tapioca starch or arrowroot starch with ⅓ cup of the water or broth. Get the salt ready. Set both aside.
  6. When the 'trinity' caramelizes at about the 24 to 28-minute mark, sprinkle the salt over the top. Wait about 45 seconds, then stir.
  7. Add the other ⅓ cup of water or broth to the mixture. Let steam for 15 to 30 seconds, then stir.
  8. Whisk in the tapioca starch slurry, and add the remaining cup of water or broth. Whisk for at least 2 minutes over the medium-high fire, or until all lumps are removed. Use another cup of stock or water, if you need to, to keep the roux wet enough to whisk all starchy lumps out, if necessary.
  9. Use immediately in place of an oil and flour roux in a stew. Double the Trinity Roux™ for a gumbo or large soup.
It's normal for the Trinity Roux™ to get gummy if you don't use it right away. Don't worry, once you add liquid to it and/or start cooking it over medium to medium-high heat, it won't be gummy anymore.

If you use arrowroot starch, you may need to whisk longer, and/or add a tad more liquid.

Double the Trinity Roux™ for a gumbo or large soup.

















14 thoughts on “The Trinity Roux™: A Grain Free, Paleo, and Gluten Free Roux

  1. Lyn, I have been grain free for almost 4 yrs now. My body cannot tolerate gluten or any grain for that matter. One of the things I missed was gumbo. My Dad passed away July 2016. He was famous for his gumbo. It was amazing. Super dark and flavorful! I just recreated it using your Trinity Roux and I am over the moon thankful that you shared this. I can now have all of the yummy things I grew up eating…gumbo, round steak and gravy….the list goes on. Anyway, I just wanted to say thank you!

    1. You are soooo welcome. I cried when I read this. I can’t tell you how much it means to me that you can cook your dad’s gumbo, and that you now have back all of the dishes you grew up eating!! When I started developing the Trinity Roux 7 years ago, it was my heartfelt intention to preserve the Cajun/Creole culture for those of us who can’t eat grains or gluten. The really hard work, the frustration, the sleepless nights, and everything else that went into it turned out to be my one of my greatest callings in life. Knowing that I helped you get your family’s food legacy memories back is honestly one of the best feelings in the world!! Thank you so much for reaching out to me, and making my New Year more special and memorable!!

  2. You have made me so happy with this!! I’ve been craving gumbo and just had no idea on how I’d do it and it be Keto friendly. This is it! Trying your chicken sausage gumbo with this Trinity Roux™ this weekend. Thank you! SOO glad I came across your site!

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