The Best 50 High-Protein Low-Carb Classic New Orleans Recipes

Picture this: a steaming bowl of spicy gumbo bubbling with shrimp and sausage, or a crispy po’boy stacked high with fried oysters. Now imagine those New Orleans favorites on a high-protein low-carb plate. No more guilt over carbs; just bold flavors that hit the spot with The Best 50 High-Protein Low-Carb Classic New Orleans Recipes.

You love that Cajun kick but stick to keto or low-carb eating. These recipes swap out flour and rice for protein-packed swaps like almond flour and cauliflower rice. You’ll get steady energy all day, drop weight fast, build lean muscle, and keep the NOLA soul alive in every bite.

We’ve rounded up the best 50 high-protein low-carb New Orleans recipes. Quick adaptations make classics like jambalaya, etouffee, and beignets work for your goals. They’re simple to prep, family-friendly, and taste just like the real deal.

Explore 8 categories packed with variety: hearty gumbos and stews, seafood boils, po’boys and sandwiches, Cajun mains, sides and apps, breakfast bites, snacks, and even low-carb desserts. From keto Cajun dishes to Mardi Gras-ready meals, there’s something for every craving.

Grab shrimp, andouille, and okra from your store today. Whip up a batch for the week. Your taste buds (and waistline) will thank you.

new-orleans-family-creole-cooking-gumbo-kitchen-d7fea392 - Keto Sugar Free

Must-Have Classics Packed with Protein and Flavor

New Orleans shines in hearty classics that burst with Cajun spice. We’ve amped up the protein with extra chicken, shrimp, and sausage while cutting carbs using cauliflower rice, almond flour roux, and xanthan gum thickeners. These 10 recipes stay true to tradition but fit your low-carb goals. Each serves 4 with full macros. Whip them up for dinner tonight.

Gumbo Ya-Ya (Chicken & Sausage)

Boost this chicken and sausage gumbo with double protein and a low-carb thickener.

Ingredients:

2 lbs chicken thighs, boneless and cubed
1.5 lbs andouille sausage, sliced
1 onion, diced
1 bell pepper, chopped
2 celery stalks, chopped
4 cups chicken broth
1 tsp xanthan gum
2 tbsp Cajun seasoning
2 garlic cloves, minced

Instructions:

Brown chicken and sausage in a pot over medium heat for 8 minutes.
Add onion, bell pepper, celery, and garlic; cook 5 minutes.
Pour in broth and seasoning; simmer 30 minutes.
Stir in xanthan gum; cook 5 more minutes to thicken.
Serve hot.

Macros per serving: Protein 52g, Net Carbs 8g, Calories 480

Seafood Gumbo (Crab, Shrimp, & Oysters)

Load up on shellfish for peak protein in this briny gumbo.

Ingredients:

1 lb shrimp, peeled
1 lb crab meat
12 oysters, shucked
1 onion, diced
1 bell pepper, chopped
2 celery stalks, chopped
4 cups seafood stock
1 tsp xanthan gum
2 tbsp Cajun seasoning

Instructions:

Sauté onion, bell pepper, and celery in a pot for 5 minutes.
Add stock and seasoning; boil then simmer 20 minutes.
Stir in shrimp, crab, and oysters; cook 10 minutes.
Add xanthan gum; thicken for 3 minutes.
Ladle into bowls.

Macros per serving: Protein 48g, Net Carbs 7g, Calories 420

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Red Beans and Cauliflower Rice

Swap rice for cauli to keep this Monday staple low-carb and protein-rich.

Ingredients:

1.5 lbs andouille sausage, sliced
2 cans red beans, rinsed (sugar-free)
1 onion, diced
2 celery stalks, chopped
4 cups cauliflower rice
2 cups chicken broth
1 tbsp Cajun seasoning
2 garlic cloves, minced

Instructions:

Brown sausage in a pot for 6 minutes.
Add onion, celery, garlic, beans, and broth; simmer 25 minutes.
Steam cauliflower rice separately for 5 minutes.
Mix in seasoning; serve beans over cauli rice.
Enjoy warm.

Macros per serving: Protein 42g, Net Carbs 9g, Calories 450

Crawfish Étouffée (Almond Flour Roux)

Rich roux from almond flour smothers crawfish in this protein-packed dish.

Ingredients:

1.5 lbs crawfish tails
1/4 cup almond flour
2 tbsp butter
1 onion, diced
1 bell pepper, chopped
2 celery stalks, chopped
2 cups seafood stock
1 tbsp Cajun seasoning

Instructions:

Melt butter; whisk in almond flour for roux, cook 4 minutes.
Add onion, bell pepper, celery; stir 5 minutes.
Pour in stock and seasoning; simmer 10 minutes.
Add crawfish; cook 8 minutes.
Spoon over greens.

Macros per serving: Protein 46g, Net Carbs 6g, Calories 410

Jambalaya (Chicken, Sausage, Shrimp – Cauli Rice)

All the jambalaya fixings with cauli rice for low carbs.

Ingredients:

1 lb chicken, cubed
1 lb andouille sausage, sliced
0.5 lb shrimp
4 cups cauliflower rice
1 onion, diced
1 bell pepper, chopped
2 tsp Cajun seasoning
1 can diced tomatoes (no sugar)

Instructions:

Cook chicken and sausage in skillet 7 minutes.
Add onion, bell pepper, tomatoes, and seasoning; cook 10 minutes.
Stir in shrimp and cauli rice; cover and steam 8 minutes.
Mix well.
Plate immediately.

Macros per serving: Protein 50g, Net Carbs 8g, Calories 460

BBQ Shrimp

Butter-soaked shrimp with garlic punch, zero carbs added.

Ingredients:

2 lbs shrimp, peeled
1/2 cup butter
1/4 cup Worcestershire (sugar-free)
4 garlic cloves, minced
2 tbsp Cajun seasoning
1 lemon, juiced
1/2 cup chicken broth

Instructions:

Melt butter in skillet; add garlic and seasoning.
Toss in shrimp; cook 3 minutes per side.
Add Worcestershire, broth, and lemon; simmer 5 minutes.
Sauce will thicken.
Serve with extra sauce.

Macros per serving: Protein 44g, Net Carbs 4g, Calories 380

Shrimp Creole

Spicy tomato sauce clings to shrimp for bold flavor.

Ingredients:

1.5 lbs shrimp
1 can diced tomatoes (no sugar)
1 onion, diced
1 bell pepper, chopped
2 celery stalks, chopped
2 tbsp Cajun seasoning
1 tsp xanthan gum
2 garlic cloves

Instructions:

Sauté onion, bell pepper, celery, and garlic 5 minutes.
Add tomatoes and seasoning; simmer 15 minutes.
Stir in shrimp; cook 5 minutes.
Add xanthan gum to thicken.
Serve hot.

Macros per serving: Protein 40g, Net Carbs 7g, Calories 320

Crawfish Pie (Low-Carb Crust)

Flaky almond crust holds savory crawfish filling.

Ingredients:

1 lb crawfish tails
1 cup almond flour
1/4 cup butter, melted
1 egg
1 onion, diced
1/2 cup heavy cream
1 tbsp Cajun seasoning
Salt to taste

Instructions:

Mix almond flour, butter, egg for crust; press into pie dish.
Bake at 350°F for 10 minutes.
Sauté onion and crawfish 5 minutes; add cream and seasoning.
Pour into crust; bake 20 minutes.
Cool slightly.

Macros per serving: Protein 38g, Net Carbs 5g, Calories 440

Oysters Rockefeller

Baked oysters with spinach pack herb-loaded protein.

Ingredients:

24 oysters, shucked
2 cups spinach, chopped
1/2 cup parmesan
1/4 cup butter
2 tbsp parsley, chopped
1 garlic clove, minced
1 tbsp Pernod (optional)
Breadcrumbs (almond-based, 1/4 cup)

Instructions:

Sauté spinach, garlic, butter 3 minutes.
Add parsley, Pernod, cheese; mix.
Top oysters on shell with mixture and crumbs.
Broil 5 minutes.
Serve fresh.

Macros per serving (6 oysters): Protein 35g, Net Carbs 3g, Calories 290

Shrimp and Cauliflower Grits

Creamy cauli mash stands in for grits under shrimp.

Ingredients:

1 lb shrimp
4 cups cauliflower florets
1/2 cup cheddar, shredded
1/4 cup heavy cream
2 tbsp butter
1 tbsp Cajun seasoning
2 garlic cloves

Instructions:

Boil cauliflower 8 minutes; mash with cream, cheese, butter.
Sauté garlic and shrimp with seasoning 4 minutes.
Spoon shrimp over cauli grits.
Garnish if desired.
Dig in.

Macros per serving: Protein 42g, Net Carbs 6g, Calories 390

Po’Boys and Sandwiches That Stay True to NOLA Roots

Po’boys scream New Orleans comfort in every crunchy bite. You get that same sloppy, dressed joy here, but loaded with extra protein from double seafood or meat stacks. Skip starchy bread; use our almond flour French bread recipe below or crisp lettuce wraps. Air fry the fried stars for clean crunch with less oil. Classic toppings like shredded lettuce, tomato slices, mayo, and pickles stay. Each recipe makes 4 po’boys with macros per sandwich. Stack ’em high and dig in.

Low-Carb French Bread for Po’Boys

Bake this chewy loaf to slice for authentic po’boy rolls. It holds up to heavy fillings.

Ingredients:

2 cups almond flour
1/4 cup psyllium husk powder
1 tbsp baking powder
1 tsp salt
4 egg whites
1 cup warm water
2 tbsp apple cider vinegar

Instructions:

Preheat oven to 350°F.
Mix dry ingredients in a bowl.
Whisk egg whites, water, and vinegar; stir into dry mix to form dough.
Shape into 4 long rolls on parchment-lined sheet.
Bake 35 minutes until golden.
Cool completely; slice for sandwiches.

Macros per roll (1/4 loaf): Protein 12g, Net Carbs 4g, Calories 220

Air-Fried Fried Shrimp Po’Boy

Double the shrimp for protein punch. Air fry for light crisp.

Ingredients:

2 lbs shrimp, peeled
1 cup almond flour breading
2 eggs, beaten
2 low-carb French rolls, sliced
1 cup shredded lettuce
2 tomatoes, sliced
1/2 cup mayo (sugar-free)
1/2 cup pickles, sliced
1 tbsp Cajun seasoning
Avocado oil spray

Instructions:

Pat shrimp dry; season with Cajun.
Dip in egg, then breading.
Air fry at 400°F for 8 minutes, spray oil halfway.
Toast roll halves.
Stack shrimp, lettuce, tomato, mayo, pickles inside.

Macros per po’boy: Protein 48g, Net Carbs 8g, Calories 480

Fried Oyster Po’Boy (Air-Fried)

Plump oysters double up. Bread ’em almond style.

Ingredients:

2 dozen oysters, shucked
1 cup almond flour
2 eggs
2 low-carb rolls, sliced
1 cup lettuce
2 tomatoes
1/2 cup mayo
1/2 cup pickles
1 tbsp Cajun seasoning
Oil spray

Instructions:

Season oysters.
Egg wash, then flour coat.
Air fry 400°F, 6 minutes, flip and spray.
Spread mayo on toasted rolls.
Layer oysters, veggies, pickles.

Macros per po’boy: Protein 45g, Net Carbs 7g, Calories 460

Roast Beef Debris Po’Boy

Slow-cook beef till it shreds. Extra beef juices soak the bread.

Ingredients:

2 lbs chuck roast
2 low-carb rolls
1 cup beef broth
1 onion, sliced
1 cup lettuce
2 tomatoes
1/2 cup mayo
1/2 cup pickles
1 tbsp Cajun seasoning
2 garlic cloves

Instructions:

Rub roast with seasoning, garlic; slow cook 8 hours on low with broth, onion.
Shred beef in juices.
Toast rolls.
Pile beef and gravy on bottom half.
Top with lettuce, tomato, mayo, pickles.

Macros per po’boy: Protein 52g, Net Carbs 9g, Calories 520

Muffuletta Sandwich (Low-Carb Bread)

Olive salad zings with layered meats. Stack ham, salami, provolone thick.

Ingredients:

8 oz ham slices
8 oz salami
8 oz provolone
2 low-carb rolls, halved
1 cup olive salad (giardiniera, olives, capers)
1/4 cup olive oil
1 cup lettuce
2 tomatoes

Instructions:

Mix olive salad with oil.
Layer meats, cheese on roll bottom.
Spoon salad over.
Add lettuce, tomato.
Press and slice.

Macros per sandwich: Protein 50g, Net Carbs 6g, Calories 490

Air-Fried Fried Catfish Po’Boy

Fresh catfish fillets, doubled for power. Cajun kick shines.

Ingredients:

1.5 lbs catfish fillets
1 cup almond flour
2 eggs
2 low-carb rolls
1 cup lettuce
2 tomatoes
1/2 cup mayo
1/2 cup pickles
1 tbsp Cajun seasoning
Oil spray

Instructions:

Season fillets.
Dredge egg to flour.
Air fry 400°F, 10 minutes, flip.
Load into toasted rolls with toppings.
Serve dripping.

Macros per po’boy: Protein 47g, Net Carbs 8g, Calories 470

Hot Sausage Po’Boy

Grilled andouille doubles up. Spicy juices rule.

Ingredients:

2 lbs andouille sausage
2 low-carb rolls
1 cup lettuce
2 tomatoes
1/2 cup mayo (spicy)
1/2 cup pickles
1 onion, grilled slices
Mustard to taste

Instructions:

Grill sausages till charred.
Slice lengthwise.
Toast rolls.
Stack sausage, onions, toppings.
Drizzle mayo and mustard.

Macros per po’boy: Protein 55g, Net Carbs 7g, Calories 510

Soft-Shell Crab Po’Boy (Air-Fried)

Whole crabs, extra one per sandwich. Buttery crisp.

Ingredients:

8 soft-shell crabs
1 cup almond flour
2 eggs
2 low-carb rolls
1 cup lettuce
2 tomatoes
1/2 cup mayo
1/2 cup pickles
1 tbsp Cajun seasoning
Butter spray

Instructions:

Clean crabs; season.
Dip egg, flour.
Air fry 400°F, 7 minutes per side.
Assemble in rolls with all fixings.
Bite fast.

Macros per po’boy: Protein 46g, Net Carbs 8g, Calories 485

Soups and Stews to Warm You Up Low-Carb Style

Craving that deep NOLA warmth? These soups and stews deliver bold flavors from thick seafood stocks and tender meats. We skip potatoes and flour, using okra, cauliflower, or xanthan gum instead. Load up on protein from crab, turtle, and chicken. Each recipe serves 4 with macros listed. They simmer quick for weeknight wins.

Turtle Soup with Sherry

Ingredients:

1.5 lbs turtle meat (or beef), cubed
1 onion, diced
1 bell pepper, chopped
2 celery stalks, chopped
4 cups beef stock
1/4 cup sherry (dry)
1 tsp xanthan gum
2 tbsp Cajun seasoning
2 garlic cloves, minced
2 tbsp butter

Instructions:

Brown turtle meat in butter over medium heat for 5 minutes.
Add onion, bell pepper, celery, and garlic; cook 4 minutes.
Pour in stock and seasoning; simmer 25 minutes.
Stir in sherry and xanthan gum; thicken 3 minutes.
Ladle hot.

Macros per serving: Protein 42g, Net Carbs 6g, Calories 380

Corn and Crab Bisque (Cauliflower Style)

Ingredients:

1 lb crab meat
4 cups cauliflower florets
1 onion, diced
2 celery stalks, chopped
2 cups seafood stock
1 cup heavy cream
1 tbsp Cajun seasoning
2 garlic cloves, minced
2 tbsp butter

Instructions:

Sauté onion, celery, and garlic in butter 5 minutes.
Add cauliflower and stock; boil then simmer 15 minutes.
Blend smooth; return to pot.
Stir in cream, crab, and seasoning; heat 5 minutes.
Serve creamy.

Macros per serving: Protein 38g, Net Carbs 8g, Calories 410

Seafood Okra Gumbo

Ingredients:

1 lb shrimp, peeled
0.5 lb crab meat
2 cups okra, sliced
1 onion, diced
1 bell pepper, chopped
4 cups seafood stock
1 tsp xanthan gum
2 tbsp Cajun seasoning
2 garlic cloves

Instructions:

Cook okra in pot 10 minutes to reduce slime.
Add onion, bell pepper, and garlic; stir 5 minutes.
Pour stock and seasoning; simmer 20 minutes.
Add shrimp and crab; cook 8 minutes.
Thicken with xanthan gum.

Macros per serving: Protein 45g, Net Carbs 7g, Calories 390

Chicken and Andouille Fricassee

Ingredients:

1.5 lbs chicken thighs, cubed
1 lb andouille sausage, sliced
1 onion, diced
2 celery stalks, chopped
2 cups chicken stock
1/4 cup almond flour
1 tbsp Cajun seasoning
2 garlic cloves, minced
2 tbsp butter

Instructions:

Make roux: melt butter, whisk almond flour 4 minutes.
Add onion, celery, garlic; cook 5 minutes.
Stir in chicken and sausage; brown 6 minutes.
Add stock and seasoning; simmer 25 minutes.
Serve thick.

Macros per serving: Protein 48g, Net Carbs 5g, Calories 450

Rice, Pasta, and Casseroles Remade for Keto Lovers

Those starchy New Orleans staples like dirty rice and creamy pastas don’t have to derail your low-carb plan. Swap in zucchini noodles, shirataki, and cauliflower rice for the win. We crank up protein with extra crawfish, shrimp, tasso, and cheese in rich sauces. These 7 dishes serve 4 each. Macros per serving keep you satisfied without the carb crash.

Crawfish Fettuccine (Zucchini Noodles)

Toss crawfish in a cheesy cream sauce over zoodles for silky comfort.

Ingredients:

1.5 lbs crawfish tails
4 medium zucchini, spiralized
1 cup heavy cream
1 cup parmesan cheese, shredded
1 onion, diced
2 garlic cloves, minced
2 tbsp butter
1 tbsp Cajun seasoning
Salt to taste

Instructions:

Sauté onion and garlic in butter for 4 minutes.
Add crawfish and seasoning; cook 5 minutes.
Pour in cream; simmer 8 minutes until thick.
Stir in cheese until melted.
Toss with zoodles; heat 2 minutes.

Macros per serving: Protein 45g, Net Carbs 7g, Calories 430

Shrimp and Tasso Pasta (Shirataki Noodles)

Smoky tasso ham amps up shrimp in a garlicky sauce over miracle noodles.

Ingredients:

1 lb shrimp, peeled
0.5 lb tasso ham, diced
2 packages shirataki noodles, rinsed
1 cup heavy cream
1/2 cup cheddar, shredded
2 garlic cloves, minced
2 tbsp butter
1 tbsp Cajun seasoning

Instructions:

Dry-fry shirataki 3 minutes; set aside.
Cook tasso and garlic in butter 4 minutes.
Add shrimp; cook 4 minutes.
Stir in cream and seasoning; simmer 5 minutes.
Mix in cheese and noodles; coat well.

Macros per serving: Protein 48g, Net Carbs 5g, Calories 410

Chicken Clemenceau (Radish “Potatoes”)

Crispy chicken with roasted radish, peas, and mushrooms in butter sauce.

Ingredients:

1.5 lbs chicken thighs, cubed
2 cups radishes, quartered
1 cup peas (fresh or frozen)
2 cups mushrooms, sliced
4 garlic cloves, minced
1/4 cup butter
2 tbsp Cajun seasoning
1/2 cup chicken broth

Instructions:

Season and air-fry chicken at 400°F for 10 minutes.
Roast radishes and mushrooms 15 minutes.
Sauté garlic in butter 2 minutes; add peas and broth.
Toss in chicken and veggies; cook 5 minutes.
Serve sizzling.

Macros per serving: Protein 46g, Net Carbs 8g, Calories 420

Dirty Rice (Chicken Livers and Ground Pork – Cauli Rice)

Hearty livers and pork dirt up cauli rice with bold spices.

Ingredients:

0.5 lb chicken livers, chopped
1 lb ground pork
4 cups cauliflower rice
1 onion, diced
1 bell pepper, chopped
2 celery stalks, chopped
2 tsp Cajun seasoning
2 garlic cloves, minced

Instructions:

Brown pork 6 minutes; add livers 4 minutes.
Stir in onion, bell pepper, celery, garlic; cook 5 minutes.
Mix in cauli rice and seasoning; cover 8 minutes.
Fluff and taste.
Pile high.

Macros per serving: Protein 44g, Net Carbs 6g, Calories 390

Crawfish Mac and Cheese (Broccoli)

Cheesy crawfish bakes with broccoli for noodle-free mac magic.

Ingredients:

1.5 lbs crawfish tails
4 cups broccoli florets
2 cups cheddar, shredded
1 cup heavy cream
1/2 cup parmesan
2 tbsp butter
1 tbsp Cajun seasoning
1 egg

Instructions:

Blanch broccoli 4 minutes; drain.
Sauté crawfish in butter 5 minutes.
Mix cream, cheeses, egg, and seasoning.
Combine all; pour into dish.
Bake 350°F 25 minutes until bubbly.

Macros per serving: Protein 50g, Net Carbs 7g, Calories 460

Baked Macaroni and Cheese (NOLA-Style – Low-Carb Noodles)

Andouille-spiked cheese bake clings to keto elbows.

Ingredients:

8 oz low-carb elbow noodles, cooked
1 lb andouille sausage, sliced
2 cups sharp cheddar, shredded
1 cup mozzarella
1 cup heavy cream
1 onion, diced
1 tbsp Cajun seasoning
2 tbsp butter

Instructions:

Cook noodles; set aside.
Brown sausage and onion in butter 6 minutes.
Mix cream, half cheeses, seasoning.
Toss with noodles and sausage; top with rest cheese.
Bake 375°F 20 minutes.

Macros per serving: Protein 47g, Net Carbs 9g, Calories 480

Crawfish Cornbread (Almond Flour)

Savory crawfish studs cheesy almond cornbread.

Ingredients:

1 lb crawfish tails
1.5 cups almond flour
1 cup cheddar, shredded
4 eggs
1/4 cup butter, melted
1/2 cup heavy cream
1 tbsp baking powder
1 tbsp Cajun seasoning

Instructions:

Sauté crawfish 5 minutes; cool.
Mix flour, baking powder, seasoning, cheese.
Whisk eggs, butter, cream; combine.
Fold in crawfish; pour into greased pan.
Bake 350°F 25 minutes.

Macros per serving: Protein 38g, Net Carbs 4g, Calories 410

Seafood Specialties Brimming with Coastal Protein

New Orleans pulls the best from the Gulf, and these seafood hits pack serious protein from shrimp, crab, and fish. You skip potatoes and corn for chayote squash; use zoodles for pasta swaps. Grill or boil adds that smoky edge without carbs. Double up on shellfish keeps macros high. Each recipe serves 4. Fire up the grill and taste the coast.

Crawfish Boil (Chayote Sub)

Ingredients:

2 lbs crawfish tails
1 lb andouille sausage, sliced
4 chayote squash, chunked
2 lemons, halved
1/4 cup Cajun seasoning
4 garlic heads, halved
2 onions, quartered
8 cups water

Instructions:

Boil water with seasoning, lemons, garlic, onions 10 minutes.
Add sausage; boil 5 minutes.
Toss in chayote; cook 8 minutes until tender.
Add crawfish; boil 4 minutes until pink.
Drain and spread on table.

Macros per serving: Protein 48g, Net Carbs 7g, Calories 420

Crab Cakes with Remoulade

Ingredients:

1.5 lbs lump crab meat
1/2 cup almond flour
2 eggs
1/4 cup mayo
2 tbsp Cajun seasoning
1 tbsp mustard
Oil for grill
Remoulade: 1/2 cup mayo, 1 tbsp horseradish, 1 tsp Cajun spice

Instructions:

Mix crab, flour, eggs, mayo, mustard, seasoning.
Form 8 patties.
Grill over medium 4 minutes per side until golden.
Blend remoulade ingredients.
Serve cakes with sauce.

Macros per serving: Protein 45g, Net Carbs 5g, Calories 410

Broiled Flounder with Crabmeat

Ingredients:

1.5 lbs flounder fillets
1 lb crab meat
1/2 cup parmesan
1/4 cup butter, melted
2 tbsp lemon juice
1 tbsp Cajun seasoning
2 garlic cloves, minced

Instructions:

Preheat broiler.
Mix crab, parmesan, butter, lemon, seasoning, garlic.
Top fillets with mixture.
Broil 6 inches from heat 8 minutes until flaky.
Squeeze extra lemon.

Macros per serving: Protein 50g, Net Carbs 3g, Calories 380

Oysters Bienville

Ingredients:

24 oysters, shucked
0.5 lb shrimp, chopped
1 cup mushrooms, sliced
1/4 cup almond flour
1 cup seafood stock
2 tbsp butter
1 tbsp Cajun seasoning

Instructions:

Sauté shrimp, mushrooms in butter 4 minutes.
Stir in flour; cook 2 minutes.
Add stock and seasoning; simmer thick 5 minutes.
Spoon over oysters in shells.
Broil 5 minutes.

Macros per serving (6 oysters): Protein 42g, Net Carbs 6g, Calories 360

Stuffed Crabs

Ingredients:

1 lb crab meat
1/2 cup almond flour breadcrumbs
1 egg
1/4 cup heavy cream
1 onion, minced
2 tbsp butter
1 tbsp Cajun seasoning
Crab shells

Instructions:

Sauté onion in butter 3 minutes.
Mix crab, crumbs, egg, cream, seasoning.
Stuff into cleaned shells.
Bake 375°F 15 minutes.
Broil 2 minutes for crisp.

Macros per serving: Protein 46g, Net Carbs 4g, Calories 390

Crawfish Monica (Zoodles)

Ingredients:

1.5 lbs crawfish tails
4 zucchini, spiralized
1 cup heavy cream
1/2 cup parmesan
2 garlic cloves, minced
2 tbsp butter
1 tbsp Cajun seasoning

Instructions:

Sauté garlic in butter 2 minutes.
Add crawfish; cook 5 minutes.
Pour cream and seasoning; simmer 5 minutes.
Stir in cheese until melted.
Toss with zoodles 2 minutes.

Macros per serving: Protein 44g, Net Carbs 8g, Calories 430

Trout Amandine

Ingredients:

1.5 lbs trout fillets
1/2 cup sliced almonds
1/4 cup butter
2 tbsp lemon juice
1 tbsp Cajun seasoning
2 tbsp almond flour
Oil for grill

Instructions:

Season trout; dust with flour.
Grill skin-side down 4 minutes.
Flip; top with almonds.
Grill 3 more minutes.
Drizzle butter and lemon.

Macros per serving: Protein 47g, Net Carbs 5g, Calories 400

Shrimp Arnaud (Cold Remoulade)

Ingredients:

2 lbs shrimp, boiled and peeled
1 cup mayo
1/4 cup ketchup (sugar-free)
2 tbsp horseradish
1 tbsp Cajun seasoning
1 tsp Worcestershire (sugar-free)
Lemon wedges

Instructions:

Boil shrimp 3 minutes; ice bath and peel.
Whisk mayo, ketchup, horseradish, seasoning, Worcestershire.
Chill sauce 30 minutes.
Toss shrimp in sauce.
Serve cold with lemon.

Macros per serving: Protein 43g, Net Carbs 4g, Calories 370

Meats and Creole Entrees for Satisfying Dinners

Crave that slow-simmered Creole comfort? These meaty mains deliver tender cuts like veal, pork, and chicken in spicy sauces. We boost protein with extra lean portions and thicken gravies with glucomannan powder for zero-carb silkiness. Slow-cook most for fall-apart texture. Skip starches; serve over greens or cauli mash. Six recipes here serve 4 each. Macros keep you full and on track.

Chicken Creole

Ingredients:

2 lbs chicken thighs, boneless and cubed
1 lb andouille sausage, sliced
1 onion, diced
1 bell pepper, chopped
2 celery stalks, chopped
1 can diced tomatoes, no sugar
1 cup chicken broth
1 tsp glucomannan powder
2 tbsp Cajun seasoning
2 garlic cloves, minced

Instructions:

Brown chicken and sausage in a pot over medium heat for 8 minutes.
Add onion, bell pepper, celery, and garlic; cook 5 minutes.
Stir in tomatoes, broth, and seasoning; slow-cook on low 4 hours.
Whisk in glucomannan; simmer 5 minutes to thicken.
Serve hot over greens.

Macros per serving: Protein 50g, Net Carbs 7g, Calories 460

Veal Grillades and Grits (Cauli Grits)

Ingredients:

2 lbs veal shoulder, cubed
1 onion, sliced
2 celery stalks, chopped
4 cups cauliflower florets
1/2 cup heavy cream
1 cup beef broth
1 tsp glucomannan powder
2 tbsp Cajun seasoning
2 garlic cloves, minced
2 tbsp butter

Instructions:

Season veal; brown in butter 6 minutes.
Add onion, celery, garlic, and broth; slow-cook low 6 hours until tender.
Boil cauliflower 8 minutes; mash with cream.
Stir glucomannan into gravy; thicken 3 minutes.
Spoon grillades and gravy over cauli grits.

Macros per serving: Protein 48g, Net Carbs 8g, Calories 440

Pork Chops with Gravy

Ingredients:

2 lbs bone-in pork chops
1 onion, diced
2 cups chicken broth
1 tsp glucomannan powder
2 tbsp Cajun seasoning
2 garlic cloves, minced
1/4 cup heavy cream
2 tbsp butter

Instructions:

Season chops; sear in butter 4 minutes per side.
Add onion and garlic; cook 3 minutes.
Pour in broth and seasoning; slow-cook low 5 hours.
Whisk in cream and glucomannan; simmer 5 minutes.
Rest chops in gravy.

Macros per serving: Protein 52g, Net Carbs 5g, Calories 480

Smothered Pork Chops

Ingredients:

2.5 lbs pork shoulder chops
1 onion, sliced thin
1 bell pepper, sliced
1.5 cups beef broth
1 tsp glucomannan powder
2 tbsp Cajun seasoning
2 garlic cloves, minced

Instructions:

Brown chops in pot 5 minutes per side.
Layer onion, bell pepper, and garlic over top.
Add broth and seasoning; slow-cook low 7 hours.
Shred slightly; stir in glucomannan to thicken.
Smother and serve.

Macros per serving: Protein 50g, Net Carbs 6g, Calories 470

Chicken Fricassée

Ingredients:

2 lbs chicken drumsticks
1 lb smoked sausage, sliced
1 onion, diced
2 celery stalks, chopped
1 cup chicken broth
1/2 cup heavy cream
1 tsp glucomannan powder
2 tbsp Cajun seasoning
2 garlic cloves, minced

Instructions:

Brown chicken and sausage 7 minutes.
Add onion, celery, garlic; cook 4 minutes.
Pour broth and seasoning; slow-cook low 4 hours.
Stir in cream; whisk glucomannan for gravy.
Simmer 5 minutes.

Macros per serving: Protein 49g, Net Carbs 6g, Calories 450

Meat Pies (Natchitoches Style – Low-Carb Crust)

Ingredients:

1.5 lbs ground beef
0.5 lb ground pork
1 onion, diced
1 cup almond flour
2 eggs
1/4 cup butter, melted
1 tbsp Cajun seasoning
2 garlic cloves, minced
Salt to taste

Instructions:

Brown beef, pork, onion, and garlic 8 minutes; drain.
Mix almond flour, eggs, butter for dough.
Roll dough thin; cut circles.
Fill with meat mix; fold and crimp.
Air fry 375°F 12 minutes until crisp.

Macros per serving (2 pies): Protein 45g, Net Carbs 4g, Calories 420

Vegetables and Sides That Steal the Show

Sides make New Orleans meals complete. These veggie picks shine with bold spices and extra protein from ham, bacon, and shrimp. Skip starchy fillers; we use low-carb swaps like cauliflower for corn. Pair them with gumbo or po’boys. Each recipe serves 4. You’ll love the smoky depth.

Smothered Okra and Tomatoes (with Ham)

Tender okra melts in tomato sauce boosted by diced ham.

Ingredients:

4 cups okra, sliced
4 tomatoes, diced
0.5 lb ham, diced
1 onion, sliced
2 garlic cloves, minced
2 tbsp bacon fat
1 tbsp Cajun seasoning
Salt to taste

Instructions:

Heat bacon fat in skillet over medium; add onion and garlic for 4 minutes.
Stir in okra; cook 8 minutes until soft.
Add tomatoes, ham, and seasoning; simmer 15 minutes.
Stir often; sauce thickens naturally.
Taste and adjust salt.

Macros per serving: Protein 18g, Net Carbs 9g, Calories 220

Mirliton Casserole (Shrimp and Bacon)

Chayote squash bakes creamy with shrimp and bacon crunch.

Ingredients:

6 mirlitons (chayote), halved
1 lb shrimp, chopped
0.5 lb bacon, cooked crisp and crumbled
1 onion, diced
1 cup cheddar, shredded
1/2 cup heavy cream
1 tbsp Cajun seasoning
2 eggs

Instructions:

Boil mirlitons 20 minutes; scoop flesh and chop.
Cook onion and shrimp in bacon fat 5 minutes.
Mix with mirliton, cream, eggs, cheese, bacon, and seasoning.
Pour into greased dish.
Bake 350°F for 30 minutes until set.

Macros per serving: Protein 32g, Net Carbs 7g, Calories 380

Collard Greens (Ham Hock Slow-Cooked)

Smoky ham hock flavors slow greens for rich protein.

Ingredients:

2 bunches collard greens, chopped
1 lb ham hock, smoked
1 onion, sliced
4 cups chicken broth
2 tbsp apple cider vinegar
1 tbsp Cajun seasoning
2 garlic cloves, minced

Instructions:

Place ham hock, onion, garlic, and broth in slow cooker.
Add greens and seasoning; cook low 6 hours.
Shred ham off bone; stir back in.
Splash vinegar for tang.
Serve warm.

Macros per serving: Protein 28g, Net Carbs 8g, Calories 260

Maque Choux (Cauliflower Corn Sub)

Diced cauliflower mimics corn in this peppery mix with bacon.

Ingredients:

4 cups cauliflower, small dice
1 bell pepper, diced
1 onion, diced
0.5 lb bacon, chopped
2 tomatoes, diced
1 tbsp Cajun seasoning
2 garlic cloves, minced
1/4 cup heavy cream

Instructions:

Cook bacon until crisp; remove and drain.
Sauté onion, pepper, garlic, and cauliflower in fat 8 minutes.
Add tomatoes and seasoning; cook 10 minutes.
Stir in cream and bacon; simmer 5 minutes.
Adjust spice.

Macros per serving: Protein 22g, Net Carbs 9g, Calories 240

Fried Green Tomatoes (Almond Breading)

Crispy slices with ham bits inside for protein pop.

Ingredients:

4 green tomatoes, sliced thick
1 cup almond flour
2 eggs, beaten
0.5 lb ham, fine diced
1 tbsp Cajun seasoning
Avocado oil spray
Salt to taste

Instructions:

Mix ham into almond flour and seasoning.
Dip tomato slices in egg, then flour mix.
Air fry 400°F for 8 minutes; flip and spray oil.
Fry until golden.
Serve hot.

Macros per serving: Protein 20g, Net Carbs 7g, Calories 210

Red Gravy (Creole Tomato Sauce with Sausage)

Thick sauce simmers with sausage for meaty side or base.

Ingredients:

1 lb Italian sausage, crumbled
2 cans tomatoes, no sugar (28 oz each)
1 onion, diced
2 garlic cloves, minced
1 tsp xanthan gum
1 tbsp Cajun seasoning
2 tbsp olive oil

Instructions:

Brown sausage in oil 6 minutes; add onion and garlic.
Stir in tomatoes and seasoning; simmer 20 minutes.
Blend smooth if desired.
Whisk xanthan gum to thicken 2 minutes.
Cool slightly.

Macros per serving: Protein 25g, Net Carbs 8g, Calories 280

Guilt-Free Essential NOLA Desserts High in Protein

Craving that sweet NOLA finish? These desserts capture beignet fluff, praline chew, and king cake festivity without carbs or sugar. We pack in whey protein and nuts for high protein hits. Almond flour and erythritol keep them keto-friendly. Each serves 6 with macros per piece. Bake or fry up a batch for Mardi Gras vibes or any night.

Protein Beignets with Erythritol Dust

Fluffy squares fried crisp, dusted sweet. Whey boosts staying power.

Ingredients:

1 cup almond flour
1/4 cup whey protein powder, vanilla
2 tbsp erythritol
1 tsp baking powder
2 eggs
1/4 cup heavy cream
Avocado oil for frying
2 tbsp powdered erythritol for dusting

Instructions:

Whisk dry ingredients together.
Beat in eggs and cream to form dough.
Heat oil to 350°F; drop teaspoon scoops.
Fry 2 minutes per side until golden.
Drain and dust with powdered erythritol.

Macros per beignet: Protein 8g, Net Carbs 2g, Calories 120

Bananas Foster Protein Parfait

Stevia caramel over banana-like chayote and protein whip.

Ingredients:

2 chayote squash, sliced thin (banana sub)
1/4 cup butter
1/4 cup erythritol
1 tsp stevia extract
1 cup Greek yogurt, full-fat
1/4 cup whey protein powder
1 tsp rum extract
1/4 cup pecans, chopped

Instructions:

Caramelize butter, erythritol, stevia 3 minutes.
Add chayote; cook 5 minutes until tender.
Mix yogurt, whey, rum extract.
Layer parfait: yogurt, chayote, pecans.
Chill 10 minutes.

Macros per serving: Protein 15g, Net Carbs 5g, Calories 220

Low-Carb Bread Pudding with Whiskey Sauce

Cube low-carb bread soaks in custard, topped with nutty sauce.

Ingredients:

4 cups low-carb bread, cubed (almond-based)
1/2 cup whey protein powder
4 eggs
1 cup heavy cream
1/4 cup erythritol
Sauce: 1/4 cup butter, 2 tbsp erythritol, 2 tbsp whiskey (sugar-free), 1/4 cup walnuts

Instructions:

Whisk eggs, cream, whey, erythritol.
Soak bread cubes 10 minutes.
Pour into greased dish; bake 350°F 30 minutes.
Melt butter, erythritol for sauce; stir in whiskey, walnuts.
Drizzle over warm pudding.

Macros per serving: Protein 18g, Net Carbs 6g, Calories 280

Keto Pralines with Pecans and Protein

Chewy pecan clusters hardened sweet. Extra whey for chew.

Ingredients:

2 cups pecans, halves
1/2 cup erythritol
1/4 cup butter
1/4 cup heavy cream
2 tbsp whey protein isolate
1 tsp vanilla
Pinch salt

Instructions:

Toast pecans 5 minutes at 350°F.
Boil butter, cream, erythritol to 240°F.
Stir in whey, vanilla, salt off heat.
Fold in pecans; drop spoonfuls on parchment.
Cool 20 minutes to harden.

Macros per praline: Protein 5g, Net Carbs 2g, Calories 160

Festive King Cake Protein Bites

Mini almond cakes swirled purple-green-gold icing, nuts inside.

Ingredients:

1.5 cups almond flour
1/3 cup whey protein powder
1/4 cup erythritol
2 eggs
1/4 cup butter, melted
1 tsp baking powder
Icing: 1/4 cup cream cheese, 2 tbsp erythritol, food colors
1/2 cup chopped almonds

Instructions:

Mix dry; add eggs, butter for dough.
Stir in almonds; shape ring on sheet.
Bake 350°F 20 minutes.
Beat cream cheese, erythritol; tint and drizzle colors.
Slice and hide a “baby” if festive.

Macros per slice: Protein 12g, Net Carbs 4g, Calories 200

Enjoy!

These 50 recipes bring New Orleans classics to your high-protein low-carb table. Each one packs 35-55g protein per serving with net carbs often under 10g. You get that spicy gumbo depth, po’boy crunch, and etouffee richness without the carb load. Shrimp, sausage, and crab shine in every dish, paired with smart swaps like cauliflower rice and almond flour.

Batch cook gumbos or stews on Sunday for easy weeknight wins. Freeze po’boy fillings or extra crab cakes for quick grabs. Stock xanthan gum and Cajun seasoning; they make thick sauces simple.

Pick one recipe tonight, like BBQ shrimp or a fried oyster po’boy. Fire it up and taste the Gulf Coast. Drop a comment below with your favorite. Share this on social so friends join the fun. Subscribe for more keto twists on regional eats, from Texas BBQ to Italian classics.

NOLA flavor lives on in every low-carb bite. Your meals just got bolder and better.

The Best High-Protein, Low-Carb, Sugar-Free New Orleans Sandwich Recipes