The Best 50 High-Protein/Low-Carb/Sugar Free Chicken New Orleans Recipes

Craving New Orleans flavor without the carb-heavy sides and sugary sauces? You’re in the right place. This guide rounds up The Best 50 High-Protein/Low-Carb/Sugar Free Chicken New Orleans Recipes that keep the taste bold and the prep realistic.

These are New Orleans inspired favorites, think blackened, Creole, Cajun, and smothered style, reworked to fit your goals. Here, “sugar-free” means no added sugar, plus a sharp eye on hidden sugars in bottled marinades, BBQ sauce, ketchup, and spice blends. The low-carb part comes from smart swaps, like cauliflower rice instead of rice, zucchini noodles in place of pasta, and cabbage or hearty greens when you want something comforting.

Inside, you’ll get 50 chicken recipe ideas you can rotate all month, from weeknight skillet meals to meal-prep bowls and party-ready wings. You’ll also get a few core building blocks, like an easy Creole seasoning mix, sauce ideas that don’t rely on sugar, and roux alternatives that still give you that cozy, thick texture.

Macros are estimates, and they’ll change with brand choices, portion sizes, and how much oil you use. Still, each recipe is built to keep carbs low, protein high, and flavor front and center.

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Before you cook: the rules that keep these chicken recipes low-carb and sugar-free

New Orleans food is bold, saucy, and comforting, but it often hides carbs in the usual places: rice, pasta, flour-thickened gravy, and sweet bottled sauces. The good news is you can keep the flavor and still stay low-carb and sugar-free with a few rules you follow every time.

First rule: read labels like a bouncer checks IDs. BBQ sauce, ketchup, marinades, and even Cajun or Creole seasoning blends can sneak in sugar (sometimes as dextrose, cane sugar, or “spices” plus sweetness). Second rule: build thickness and richness without flour and without sweeteners. Third rule: keep portions realistic, because even low-carb ingredients add up.

If you want a quick set of staples that make these recipes easier, keep a short “NOLA low-carb” pantry:

Worcestershire sauce with no added sugar (check the label)
Hot sauce (vinegar-based)
Tomato paste with no sugar added
Chicken broth (low-sugar, watch carbs)
Cajun and Creole spices (or mix your own to avoid sugar)
Almond flour
Crushed pork rinds (for breading)

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Easy swaps for classic NOLA dishes (rice, pasta, flour, and sweet sauces)

If a dish normally rides on rice, swap the base and keep the topping. Cauliflower rice is the obvious pick, but riced cabbage is a sleeper hit for gumbo-style bowls because it holds up and tastes savory. For pasta nights, go with spaghetti squash, zucchini noodles, or hearts of palm noodles when you want something closer to al dente.

Flour is the other big one. A classic roux is flour and fat, so you need a new plan for that cozy, thick texture:

Almond flour: best for breading and light thickening, toasts well in a skillet.
Coconut flour (small amounts): strong thickener, start with a teaspoon, it can turn gluey fast.
Xanthan gum: use a pinch, whisk hard, add slowly to prevent clumps.
Gelatin: adds body to sauces and gravy without carbs, great in smothered dishes.
Cream reduction: simmer cream (or a splash of cream) with broth and spices until it coats a spoon.

For sweet sauces, don’t try to “replace” sugar, go around it. Build punch with hot sauce, vinegar, lemon, mustard, garlic, smoked paprika, cayenne, and herbs. You still get that sticky, craveable feel by reducing the sauce and using fat (butter, olive oil, or a little mayo in a dip).

Craving fried chicken? Stay low-carb with almond flour or crushed pork rinds as your coating. For a lighter option, the air fryer does great work with pork rind breading if you spritz with oil and cook until deep golden.

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How to build a high-protein plate with chicken that actually fills you up

A low-carb meal only works if it keeps you full. Protein does most of that job, so set a target: aim for 35 to 55 grams of protein per serving for most adults (adjust for your needs). The easiest path is portioning chicken right and surrounding it with the right sides.

Use this simple formula as your baseline: 6 to 8 oz cooked chicken + 1 to 2 cups low-carb veggies + a fat + an acid. The fat helps satisfaction, the acid makes Cajun and Creole flavors pop.

Chicken breasts are lean and high-protein. Thighs feel richer and stay juicy, which helps when you skip sugary glazes. You can also boost protein without adding carbs:

Stir plain Greek yogurt into a cooled sauce for creamy “smothered” vibes.
Add egg whites to a scramble, a bowl, or even a light “egg-drop” style soup base.
Use collagen for texture, but don’t count on it as your main protein.

Keep veggies non-starchy: peppers, onions (in normal amounts), celery, greens, mushrooms, cabbage, zucchini, and cauliflower. Creole food can run salty, so taste as you go. Use broth, seasoning blends, and hot sauce with care, and balance with lemon or vinegar instead of more salt.

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Macro estimates, serving sizes, and how to adjust for keto or moderate low-carb

Macros in recipe lists are estimates, not guarantees. Brands vary, and so does “a tablespoon” of oil. For accuracy, a food scale beats guessing, especially for chicken portions and breading.

A quick note on net carbs: it’s total carbs minus fiber (and sometimes sugar alcohols, depending on the label). It’s a useful way to compare low-carb sides.

To go more keto, change the knobs that matter:

Side swap: cauliflower rice instead of salad if you want more volume, or salad if you want fewer carbs.
Dairy swap: heavy cream for richer sauces, or half-and-half for a lighter plate with fewer calories.
Cut swap: thighs for more fat, breasts for leaner protein.

Portion tips that keep you on track: measure cooked chicken once or twice, learn what 6 to 8 oz looks like on your plate, then repeat. That small habit keeps the “low-carb and sugar-free” promise without turning dinner into math class.

Iconic New Orleans chicken dishes, reworked for high protein and low carbs

New Orleans classics hit different because they build flavor in layers, browned bits, spices, butter, garlic, and the holy trinity. The problem is the usual carriers: flour roux, rice, pasta, and breading. Here you’ll keep the soul of the dish, but swap in smarter thickeners, veggie bases, and crisp coatings that don’t drag carbs along for the ride.

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Iconic NOLA Chicken Dishes (recipes and macros)

Chicken Lazone
A creamy, peppery skillet chicken that tastes like a restaurant splurge, but fits a high-protein plan.
Ingredients:
8 boneless, skinless chicken thighs (about 2 lb)
1 tbsp paprika
2 tsp garlic powder
1 tsp onion powder
1 tsp cayenne (adjust to taste)
1 tsp kosher salt
1/2 tsp black pepper
1 tbsp olive oil
2 tbsp butter
1 cup heavy cream
1 tbsp lemon juice
Directions:

Pat chicken dry, season with spices, salt, and pepper.
Sear in olive oil over medium-high, 5 to 6 minutes per side.
Add butter, then cream, simmer 3 to 5 minutes until thick.
Stir in lemon juice, spoon sauce over chicken, serve.
Macros (per serving, 1/4 recipe): ~520 calories, 44g protein, 4g net carbs, 36g fat.

Jacques-Imo’s Fried Chicken
Crispy, spice-forward “fried” chicken using a pork rind crust that cracks when you bite in.
Ingredients:
2 lb bone-in chicken pieces (drumsticks and thighs)
1 cup crushed pork rinds
1/2 cup grated Parmesan
1 tbsp Creole seasoning (no sugar added)
1 tsp smoked paprika
2 large eggs
1 tbsp hot sauce
Avocado oil spray (or 1 tbsp oil for brushing)
Directions:

Heat oven to 425°F, set a rack on a sheet pan.
Mix pork rinds, Parmesan, seasoning, and paprika.
Whisk eggs with hot sauce, dip chicken, press into coating.
Bake 35 to 45 minutes (to 165°F), spray once for extra crisp.
Macros (per serving): ~510 calories, 46g protein, 2g net carbs, 35g fat.

Mosca’s Garlic Chicken
Simple and loud, lots of garlic, butter, and lemon, with pan juices you’ll want to spoon over greens.
Ingredients:
2 lb chicken thighs (bone-in or boneless)
1 1/2 tsp kosher salt
1/2 tsp black pepper
2 tbsp olive oil
6 tbsp butter
10 cloves garlic, thin-sliced
1/2 cup chicken broth
2 tbsp lemon juice
2 tbsp chopped parsley
Directions:

Season chicken, sear in olive oil until deeply browned.
Lower heat, add butter and garlic, cook 1 to 2 minutes.
Add broth, simmer 10 to 15 minutes until chicken is cooked.
Finish with lemon and parsley, spoon garlic butter over top.
Macros (per serving): ~560 calories, 42g protein, 3g net carbs, 41g fat.

Chicken and Sausage Gumbo (okra optional, thickened by roux alternative)
Gumbo vibes without flour, using toasted almond flour plus okra or file powder for body.
Ingredients:
1 1/2 lb chicken thighs, chopped
8 oz andouille sausage, sliced
1 tbsp avocado oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green bell pepper
3 cloves garlic, minced
4 cups chicken broth
1 1/2 tbsp almond flour
1 tsp smoked paprika
1 tsp dried thyme
1 bay leaf
1 cup okra, sliced (optional)
1 tsp file powder (optional, add off heat)
Salt and pepper, to taste
Directions:

Brown sausage, remove, then brown chicken in the same pot.
Cook onion, celery, and bell pepper until soft, add garlic.
Stir in almond flour, toast 1 minute, then add broth and spices.
Simmer 20 minutes, add okra if using, finish with file off heat.
Macros (per serving): ~430 calories, 36g protein, 6g net carbs, 28g fat.

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New Orleans BBQ Chicken (butter, Worcestershire, Creole seasoning, lemon)
Tangy, buttery “BBQ shrimp” energy, but with chicken you can meal prep all week.
Ingredients:
2 lb chicken drumsticks
1 1/2 tsp Creole seasoning (no sugar added)
1/2 tsp black pepper
6 tbsp butter
3 tbsp Worcestershire sauce
3 cloves garlic, minced
1 tbsp hot sauce
1 tbsp lemon juice
1 tsp lemon zest
Directions:

Heat oven to 425°F, season drumsticks, bake 35 to 40 minutes.
Melt butter, stir in Worcestershire, garlic, hot sauce, lemon, zest.
Toss hot drumsticks in sauce, return to oven 5 minutes.
Spoon extra sauce over chicken to serve.
Macros (per serving): ~520 calories, 44g protein, 2g net carbs, 37g fat.

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Chicken Étouffée (serve over cauliflower rice)
A cozy, saucy skillet with that classic smothered feel, served over cauliflower rice.
Ingredients:
2 lb chicken breast, cubed
1 tbsp avocado oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green bell pepper
2 cloves garlic, minced
2 tbsp tomato paste
1 1/2 cups chicken broth
1 tsp Cajun seasoning (no sugar added)
1/2 tsp thyme
1 tbsp butter
4 cups cauliflower rice, warmed
Directions:

Brown chicken in oil, remove to a plate.
Cook trinity until soft, add garlic and tomato paste, stir 1 minute.
Add broth and seasonings, simmer, then return chicken to sauce.
Finish with butter, serve over cauliflower rice.
Macros (per serving): ~370 calories, 46g protein, 8g net carbs, 14g fat.

Louisiana Chicken Pasta (use zucchini noodles or hearts of palm noodles)
Creamy Cajun-style pasta, minus the pasta crash, with noodles that soak up sauce.
Ingredients:
2 lb chicken breast, sliced
1 tbsp olive oil
2 tsp Cajun seasoning (no sugar added)
1 cup sliced bell peppers
1/2 cup sliced onion
2 cloves garlic, minced
1 cup heavy cream
1/2 cup grated Parmesan
12 oz hearts of palm noodles, drained (or 4 medium zucchini, spiralized)
Directions:

Sear seasoned chicken in oil, remove.
Saute peppers and onion, add garlic 30 seconds.
Add cream and Parmesan, simmer until glossy, return chicken.
Toss in noodles just to warm, serve right away.
Macros (per serving): ~520 calories, 55g protein, 7g net carbs, 30g fat.

Chicken and Sausage Jambalaya (use cauliflower rice)
All the smoky, spicy jambalaya flavor, built on cauliflower rice that still feels hearty.
Ingredients:
1 1/2 lb chicken thighs, diced
8 oz andouille sausage, sliced
1 tbsp avocado oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced bell pepper
2 cloves garlic, minced
1 1/2 cups crushed tomatoes (no sugar added)
2 tsp Cajun seasoning (no sugar added)
1 tsp smoked paprika
4 cups cauliflower rice
Directions:

Brown sausage, then chicken, set both aside.
Cook trinity until soft, add garlic and spices.
Stir in tomatoes, simmer 5 minutes, return chicken and sausage.
Fold in cauliflower rice, cook 3 to 4 minutes until tender.
Macros (per serving): ~410 calories, 34g protein, 9g net carbs, 26g fat.

Chicken Sauce Piquant
A peppery tomato gravy that clings to chicken and tastes even better the next day.
Ingredients:
2 lb chicken thighs
1 tbsp avocado oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced bell pepper
2 cloves garlic, minced
1 1/2 cups chicken broth
1 cup tomato sauce (no sugar added)
2 tbsp hot sauce
1 tsp thyme
1 bay leaf
Directions:

Brown chicken in oil, remove.
Cook trinity until soft, add garlic.
Add broth, tomato sauce, hot sauce, herbs, simmer.
Return chicken, cover and cook 20 to 25 minutes.
Macros (per serving): ~360 calories, 38g protein, 7g net carbs, 18g fat.

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Fried Boudin Balls (use riced cauliflower, chicken, pork optional, almond flour coating)
Boudin-style bites with a crisp almond flour crust and a savory, tender center.
Ingredients:
1 lb ground chicken
4 oz ground pork (optional, or use more chicken)
2 cups riced cauliflower, cooked and squeezed dry
1/2 cup diced onion
1/4 cup diced celery
2 cloves garlic, minced
1 tbsp Cajun seasoning (no sugar added)
1/2 cup almond flour
1 large egg
Avocado oil spray
Directions:

Cook onion and celery until soft, add garlic 30 seconds.
Mix chicken, pork (if using), cauliflower, veg, seasoning, egg.
Form 16 balls, roll in almond flour, chill 15 minutes.
Air fry at 400°F for 10 to 12 minutes, spray for browning.
Macros (per serving, 4 balls): ~360 calories, 33g protein, 6g net carbs, 22g fat.

Creole Blackened Chicken
A hot-skillet classic with a smoky crust, perfect for salads, bowls, or cauliflower mash.
Ingredients:
2 lb chicken breast cutlets
2 tbsp blackened seasoning (no sugar added)
1 tbsp avocado oil
1 tbsp butter
1 tbsp lemon juice
Directions:

Pat chicken dry, coat evenly with seasoning.
Heat oil and butter in a cast-iron skillet until very hot.
Sear 3 to 5 minutes per side until cooked through.
Finish with lemon juice, rest 5 minutes, slice.
Macros (per serving): ~300 calories, 52g protein, 1g net carbs, 9g fat.

Deboned Stuffed Chicken (use cauliflower dirty rice style stuffing)
Stuffed chicken that eats like dirty rice, but the “rice” is cauliflower and the flavor stays big.
Ingredients:
4 large chicken breasts (about 2 lb)
2 cups riced cauliflower
4 oz chicken livers, chopped (optional)
1/2 cup diced onion
1/4 cup diced celery
1/4 cup diced bell pepper
2 cloves garlic, minced
1 tbsp Cajun seasoning (no sugar added)
2 tbsp olive oil, divided
Directions:

Butterfly breasts and season inside with Cajun seasoning.
Saute trinity in 1 tbsp oil, add livers (if using) until cooked.
Stir in cauliflower rice, cook 3 minutes, cool slightly.
Stuff, secure with toothpicks, sear in remaining oil, bake 15 minutes at 400°F.
Macros (per serving): ~370 calories, 54g protein, 6g net carbs, 14g fat.

Chicken Creole
Tomato-forward, aromatic, and perfect when you want a lighter, brothy Creole bowl.
Ingredients:
2 lb chicken thighs
1 tbsp avocado oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced bell pepper
2 cloves garlic, minced
1 (14.5 oz) can diced tomatoes (no sugar added)
1 cup chicken broth
2 tsp Creole seasoning (no sugar added)
2 tbsp chopped green onions
Directions:

Brown chicken in oil, remove.
Cook trinity until soft, add garlic 30 seconds.
Add tomatoes, broth, seasoning, simmer, return chicken 20 minutes.
Top with green onions and serve with roasted cabbage or cauliflower rice.
Macros (per serving): ~390 calories, 40g protein, 8g net carbs, 21g fat.

New Orleans-Style Stewed Chicken
Old-school stewed chicken, rich and savory, with a gravy that clings without flour.
Ingredients:
2 lb chicken drumsticks
1 tsp kosher salt
1/2 tsp black pepper
1 tbsp avocado oil
1 cup sliced onion
8 oz mushrooms, sliced
2 cloves garlic, minced
2 cups chicken broth
1 tsp gelatin powder (optional, for body)
Directions:

Season chicken, brown in oil, set aside.
Cook onion and mushrooms until browned, add garlic 30 seconds.
Add broth (and gelatin if using), return chicken, simmer 30 minutes.
Reduce uncovered 5 minutes to thicken, taste and adjust salt.
Macros (per serving): ~340 calories, 38g protein, 4g net carbs, 18g fat.

Baked New Orleans Chicken Wings (garlic butter, Creole seasoning)
Crispy baked wings tossed in garlic butter and Creole seasoning, no sugary glaze needed.
Ingredients:
2 1/2 lb chicken wings, split
1 tbsp baking powder (aluminum-free)
1 1/2 tsp Creole seasoning (no sugar added)
1/2 tsp black pepper
4 tbsp butter
3 cloves garlic, minced
1 tbsp hot sauce (optional)
Directions:

Heat oven to 425°F, toss wings with baking powder, seasoning, pepper.
Bake on a rack 45 to 55 minutes, flipping once.
Melt butter, stir in garlic (and hot sauce), toss with hot wings.
Rest 5 minutes, then serve.
Macros (per serving): ~520 calories, 40g protein, 1g net carbs, 39g fat.

Fried, crispy, and smothered: comfort food textures without the carb crash

That crunchy crust and that sticky, oniony gravy hit the same comfort-food buttons as the originals, but you don’t need flour, breadcrumbs, or sugar to get there. For “fried” chicken, use crushed pork rinds and almond flour for a crust that shatters when you bite. For best texture, keep your oil at 350°F, fry in batches, then set pieces on a wire rack (not paper towels) so the bottom stays crisp. If you’re cooking for a crowd, hold finished chicken in a 200°F oven while you finish frying.

For smothered dishes, build flavor with the trinity (onion, celery, bell pepper), then thicken with reduction, a pinch of xanthan gum, or a quick almond flour slurry. You’ll get that spoon-coating gravy without the carb fog afterward.

Top Fried and Smothered Chicken (recipes and macros)

Willie Mae’s Scotch House Fried Chicken
Ingredients:
2 lb bone-in chicken thighs and drumsticks
1 1/2 tsp kosher salt
1 tsp black pepper
1 tbsp Creole seasoning (no sugar added)
1/2 tsp garlic powder
2 large eggs
1/3 cup unsweetened almond milk
1 tbsp hot sauce
1 cup crushed pork rinds
1/2 cup almond flour
1/2 tsp smoked paprika
2 cups avocado oil (for frying)
Directions:

Season chicken with salt, pepper, Creole seasoning, and garlic powder.
Whisk eggs, almond milk, and hot sauce, dip chicken, then coat in pork rinds mixed with almond flour and paprika.
Fry at 350°F for 12 to 16 minutes, turning, until 165°F inside.
Rest on a wire rack 5 minutes before serving.
Macros (per serving, 1/4 recipe): ~520 calories, 44g protein, 3g net carbs, 36g fat.

Smothered Chicken with Gravy
Ingredients:
2 lb boneless, skinless chicken thighs
1 tsp kosher salt
1/2 tsp black pepper
1 tsp Cajun seasoning (no sugar added)
1 tbsp avocado oil
1 cup sliced yellow onion
1/2 cup diced celery
1/2 cup diced green bell pepper
2 cloves garlic, minced
1 1/2 cups chicken broth
2 tbsp heavy cream
1 tsp Worcestershire sauce (no added sugar)
1 tbsp almond flour
2 tbsp cold water
1/8 tsp xanthan gum (optional)
Directions:

Season chicken, sear in oil 4 minutes per side, then remove to a plate.
Cook onion, celery, and bell pepper 6 minutes, add garlic 30 seconds.
Add broth, cream, and Worcestershire, simmer 5 minutes, return chicken and simmer 10 to 12 minutes.
Stir almond flour with cold water, add to gravy (or whisk in xanthan), simmer 2 minutes to thicken.
Macros (per serving, 1/4 recipe): ~390 calories, 42g protein, 5g net carbs, 21g fat.

Cajun Country Fried Chicken
Ingredients:
2 lb boneless, skinless chicken breast cutlets
1 tsp kosher salt
1 tsp Cajun seasoning (no sugar added)
1/2 tsp onion powder
1/2 tsp cayenne
1 large egg
2 tbsp hot sauce
3/4 cup crushed pork rinds
1/4 cup grated Parmesan
2 tbsp almond flour
2 cups avocado oil (for frying)
Directions:

Season chicken with salt, Cajun seasoning, onion powder, and cayenne.
Whisk egg with hot sauce, dip chicken, then press into pork rinds mixed with Parmesan and almond flour.
Fry at 350°F for 3 to 4 minutes per side, until cooked through.
Rest on a wire rack 3 minutes to set the crust.
Macros (per serving, 1/4 recipe): ~420 calories, 52g protein, 2g net carbs, 22g fat.

Creole Chicken Thighs
Ingredients:
2 lb bone-in chicken thighs
1 tsp kosher salt
1/2 tsp black pepper
2 tsp Creole seasoning (no sugar added)
1 tbsp avocado oil
1 cup diced yellow onion
1/2 cup diced celery
1/2 cup diced green bell pepper
2 cloves garlic, minced
1 (14.5 oz) can diced tomatoes (no sugar added)
1 cup chicken broth
1 tsp dried thyme
1 bay leaf
Directions:

Season thighs, sear in oil 5 minutes skin-side down, then flip 2 minutes.
Add onion, celery, and bell pepper, cook 4 minutes, add garlic 30 seconds.
Add tomatoes, broth, thyme, and bay leaf, cover and simmer 25 minutes.
Uncover 5 minutes to reduce sauce, then serve.
Macros (per serving, 1/4 recipe): ~410 calories, 38g protein, 6g net carbs, 24g fat.

Chicken Wings with “Holy Hell” Sauce
Ingredients:
2 1/2 lb chicken wings, split
1 tbsp baking powder (aluminum-free)
1 1/2 tsp kosher salt
1 tsp smoked paprika
1/2 tsp black pepper
4 tbsp butter
1/3 cup vinegar-based hot sauce (no sugar)
1 tbsp apple cider vinegar
3 cloves garlic, minced
1/2 tsp cayenne
1/2 tsp crushed red pepper
1/2 tsp smoked paprika (for sauce)
Directions:

Heat oven to 425°F, toss wings with baking powder, salt, paprika, and pepper.
Bake on a wire rack 45 to 55 minutes, flipping once, until deeply crisp.
Simmer butter, hot sauce, vinegar, garlic, cayenne, red pepper, and sauce paprika for 1 minute.
Toss wings in sauce and serve hot.
Macros (per serving, 1/4 recipe): ~510 calories, 38g protein, 1g net carbs, 39g fat.

Pasta, rice, and party plates: classic favorites using low-carb swaps

You don’t have to give up comfort food to stay high-protein, low-carb, and sugar-free. The trick is simple: keep the bold New Orleans flavors, then swap the heavy base. Think zucchini sheets instead of noodles, and cauliflower rice (or riced cabbage) instead of white rice. You still get that cozy, “seconds please” feel, just without the carb crash.

Pasta and Rice Dishes (recipes and macros)

Cajun Chicken Lasagna
Ingredients:

1 1/2 lb cooked chicken breast, shredded
3 medium zucchini, sliced into thin sheets
1 tbsp olive oil
1 cup diced onion
1 cup diced bell pepper
2 tsp Cajun seasoning (no sugar added)
2 cups marinara sauce (no sugar added)
1 1/2 cups part-skim ricotta
1 large egg
2 cups shredded mozzarella
Directions:

Heat oven to 375°F, sauté onion and bell pepper in oil for 6 minutes, stir in Cajun seasoning.
Mix ricotta with egg, then combine chicken with marinara and the sautéed veggies.
Layer zucchini sheets, ricotta, chicken mixture, mozzarella, repeat, finish with mozzarella.
Bake 35 to 40 minutes, rest 10 minutes before slicing.
Macros (per serving, 1/6): ~420 calories, 46g protein, ~9g net carbs, ~20g fat.

Crawfish Rice with Chicken (cauliflower rice)
Ingredients:

1 lb chicken breast, diced
8 oz crawfish tail meat, drained
1 tbsp butter
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green bell pepper
2 cloves garlic, minced
2 tsp Creole seasoning (no sugar added)
4 cups cauliflower rice
2 tbsp chopped green onions
Directions:

Sauté chicken in butter until cooked through, 6 to 8 minutes.
Add onion, celery, and bell pepper, cook 5 minutes, add garlic for 30 seconds.
Stir in crawfish and Creole seasoning, then fold in cauliflower rice for 3 to 4 minutes.
Top with green onions and serve hot.
Macros (per serving, 1/4): ~330 calories, 42g protein, ~7g net carbs, ~12g fat.

Dirty Rice with Chicken Liver and Gizzards (cauliflower rice, extra chicken)
Ingredients:

1 lb chicken breast, finely diced
8 oz chicken livers, chopped
8 oz chicken gizzards, finely chopped
1 tbsp olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced bell pepper
2 cloves garlic, minced
2 tsp Cajun seasoning (no sugar added)
4 cups cauliflower rice
Directions:

Sauté gizzards in oil over medium heat until browned and tender, 10 to 12 minutes.
Add onion, celery, and bell pepper, cook 5 minutes, add garlic for 30 seconds.
Add chicken and livers, cook until done, 6 to 8 minutes, season with Cajun seasoning.
Fold in cauliflower rice, cook 3 minutes, then taste and adjust salt.
Macros (per serving, 1/4): ~390 calories, 52g protein, ~7g net carbs, ~16g fat.

Salads, Soups, and Light Bites (recipes and macros)

Southern-Style Chicken Salad
Ingredients:

2 cups cooked chicken, chopped
1/2 cup mayonnaise (no sugar added)
1 tbsp yellow mustard
1 tbsp apple cider vinegar
1/3 cup diced celery
2 tbsp diced red onion
1 tsp smoked paprika
1/2 tsp black pepper
Directions:

Stir mayo, mustard, and vinegar in a bowl.
Add chicken, celery, and onion, then season with paprika and pepper.
Chill 15 minutes for best flavor, serve in lettuce cups.
Macros (per serving, 1/4): ~320 calories, 33g protein, ~2g net carbs, ~19g fat.

Gumbo Nachos (pork rinds or cheese crisps)
Ingredients:

2 oz pork rinds (or 2 oz cheese crisps)
1 1/2 cups cooked chicken, chopped
1/2 cup cooked okra, sliced
1/2 cup shredded cheddar
2 tbsp hot sauce (vinegar-based)
2 tbsp sliced green onions
Directions:

Heat oven to 400°F, spread pork rinds on a sheet pan.
Top with chicken, okra, cheddar, and hot sauce.
Bake 4 to 6 minutes until cheese melts, finish with green onions.
Macros (per serving, 1/2): ~460 calories, 43g protein, ~3g net carbs, ~30g fat.

Tailgating Shrimp and Chicken Kabobs
Ingredients:

1 lb chicken breast, cubed
1 lb large shrimp, peeled and deveined
1 tbsp olive oil
1 tbsp lemon juice
2 tsp Cajun seasoning (no sugar added)
1 bell pepper, chunked
Directions:

Toss chicken and shrimp with oil, lemon, and seasoning.
Thread onto skewers with bell pepper.
Grill 3 to 4 minutes per side (shrimp just pink, chicken 165°F).
Macros (per serving, 1/4): ~310 calories, 45g protein, ~4g net carbs, ~11g fat.

Chicken Meatballs
Ingredients:

1 1/2 lb ground chicken
1 large egg
1/3 cup grated Parmesan
1 tsp garlic powder
2 tsp Italian seasoning
1 tsp kosher salt
Directions:

Heat oven to 425°F, mix all ingredients until just combined.
Roll 20 meatballs, place on a greased sheet pan.
Bake 14 to 16 minutes until 165°F.
Macros (per serving, 5 meatballs): ~330 calories, 36g protein, ~1g net carbs, ~19g fat.

Creole Chicken Salad with Pecans
Ingredients:

2 cups cooked chicken, chopped
1/3 cup mayonnaise (no sugar added)
1 tbsp Dijon mustard
1 tbsp lemon juice
1/3 cup chopped pecans
1/4 cup diced celery
1 tsp Creole seasoning (no sugar added)
Directions:

Mix mayo, Dijon, lemon, and Creole seasoning.
Fold in chicken, pecans, and celery.
Serve over greens or in lettuce boats.
Macros (per serving, 1/4): ~390 calories, 33g protein, ~2g net carbs, ~27g fat.

Chef and restaurant inspired flavors, plus the core building blocks that make it taste like New Orleans

Restaurant-style New Orleans chicken usually comes down to a few repeatable moves: bold seasoning, hard sears, buttery finishes, and sauces built from the holy trinity. The recipes below keep the spirit of famous kitchens while staying high-protein, low-carb, and sugar-free, so you can cook like a local without the bread, rice, or sweet sauces.

Specific Restaurant and Chef-Inspired Recipes (recipes and macros)

Chef Austin Leslie’s Fried Chicken (low-carb “fried” style)
Ingredients:

2 lb bone-in chicken thighs and drumsticks
1 tsp kosher salt
1 tsp black pepper
1 tbsp sugar-free Creole seasoning
2 large eggs
1/2 cup unsweetened almond milk
1 tbsp Louisiana-style hot sauce (no sugar)
1 cup crushed pork rinds
1/2 cup grated Parmesan
1 tbsp avocado oil (for brushing)
Directions:

Pat chicken dry, season with salt, pepper, and Creole seasoning.
Whisk eggs, almond milk, and hot sauce in a bowl.
Mix pork rinds and Parmesan in a second bowl.
Dip chicken in egg mix, press into pork rind mix.
Bake at 425°F on a rack for 40 to 45 minutes (to 165°F), brush with oil at minute 25 for deeper browning.
Macros (per serving, 1/4 recipe): ~520 calories, 45g protein, ~2g net carbs, ~36g fat.

Chef Isaac Toups’ Chicken and Sausage Gumbo (bold flavors, dark roux alternative)
Ingredients:

1 1/2 lb boneless chicken thighs, chopped
8 oz andouille sausage, sliced
2 tbsp avocado oil
1/3 cup almond flour
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green bell pepper
3 cloves garlic, minced
5 cups chicken broth
2 tsp sugar-free Creole seasoning
1 tsp dried thyme
1 bay leaf
1 cup sliced okra (optional)
1 tsp file powder (add off heat, optional)
Directions:

Brown sausage in a pot, remove to a bowl.
Brown chicken in the same pot, remove to the bowl.
Add oil and almond flour, stir over medium heat 6 to 8 minutes until deep brown and nutty.
Stir in onion, celery, and bell pepper, cook 5 minutes.
Add garlic 30 seconds, then add broth, seasoning, thyme, and bay leaf.
Simmer 25 minutes, add chicken and sausage (and okra if using) for 10 minutes.
Turn off heat, stir in file powder if using, then serve.
Macros (per serving, 1/6 recipe): ~360 calories, 28g protein, ~6g net carbs, ~24g fat.

Galatoire’s Chicken Maison (Creole mustard pan sauce)
Ingredients:

2 lb chicken breast cutlets
1 tsp kosher salt
1/2 tsp black pepper
2 tsp sugar-free Creole seasoning
1 tbsp avocado oil
2 tbsp butter
1/2 cup chicken broth
2 tbsp Dijon mustard (no sugar)
1 tbsp lemon juice
2 tbsp chopped parsley
Directions:

Season cutlets with salt, pepper, and Creole seasoning.
Sear in oil over medium-high heat, 3 to 4 minutes per side, then remove.
Lower heat, add butter and broth, scrape browned bits.
Whisk in Dijon and lemon, simmer 1 to 2 minutes until glossy.
Return chicken for 1 minute, finish with parsley.
Macros (per serving, 1/4 recipe): ~310 calories, 52g protein, ~2g net carbs, ~10g fat.

Red Fish Grill BBQ Oyster Po-Boy flavors (chicken substitute, lettuce wraps)
Ingredients:

1 1/2 lb chicken breast cutlets (or 4 cooked cutlets)
1 tsp kosher salt
1 tsp smoked paprika
1/2 tsp cayenne
1 tbsp avocado oil
3 tbsp butter
2 cloves garlic, minced
1 tbsp lemon juice
2 tbsp chopped parsley
1/3 cup mayonnaise (no sugar)
1 tbsp hot sauce (no sugar)
1 tsp prepared horseradish (optional, no sugar)
8 large romaine leaves (or butter lettuce cups)
Directions:

Season chicken with salt, paprika, and cayenne.
Sear in oil 3 to 4 minutes per side (to 165°F), set aside.
Melt butter, add garlic 30 seconds, then stir in lemon and parsley.
Mix mayo, hot sauce, and horseradish for spicy mayo.
Build lettuce wraps with chicken, drizzle garlic butter, and add spicy mayo.
Macros (per serving, 1/4 recipe): ~430 calories, 45g protein, ~2g net carbs, ~28g fat.

Essential NOLA chicken components you will use all week (mini recipes)

Homemade Creole Seasoning (sugar-free)
Ingredients:

2 tbsp paprika
1 tbsp garlic powder
1 tbsp onion powder
2 tsp dried oregano
2 tsp dried thyme
2 tsp kosher salt
1 tsp black pepper
1 tsp cayenne
Directions:

Whisk all spices in a bowl.
Store in a jar up to 6 months.
Macros (per 1 tsp): ~5 calories, 0g protein, ~1g net carbs, 0g fat.
Where to use it: Rub on cutlets, wings, shrimp-style “BBQ” butter sauces, and trinity-based skillets.

Dark Chocolate Roux (low-carb default)
Ingredients:

3 tbsp avocado oil
1/4 cup almond flour
1/2 tsp smoked paprika (optional)
Directions:

Heat oil in a heavy pot over medium heat.
Stir in almond flour, keep stirring 6 to 8 minutes until deep brown and toasted.
Use right away, or cool and refrigerate up to 5 days.
Macros (per 1 tbsp roux): ~70 calories, 1g protein, ~1g net carbs, 7g fat.
Where to use it: Gumbo, sauce piquant, and any broth that needs body.

Holy Trinity Prep (onion, celery, bell pepper)
Ingredients:

2 cups diced yellow onion
1 cup diced celery
1 cup diced green bell pepper
Directions:

Dice all veggies to a small, even size.
Mix and refrigerate in an airtight container up to 4 days.
Freeze in 1-cup portions up to 3 months.
Macros (per 1/2 cup): ~30 calories, 1g protein, ~6g net carbs, 0g fat.
Where to use it: Gumbo, étouffée, jambalaya bowls, stewed chicken, and quick pan sauces.

Louisiana Hot Sauce Finisher (no sugar)
Ingredients:

1/3 cup vinegar-based hot sauce (no sugar)
2 tbsp apple cider vinegar
1 tbsp olive oil
1 tsp Worcestershire sauce (no added sugar)
1/2 tsp garlic powder
1/4 tsp black pepper
Directions:

Whisk everything in a jar.
Brush on grilled chicken, or splash into soups right before serving.
Macros (per 1 tbsp): ~25 calories, 0g protein, 0g net carbs, ~2.5g fat.
Where to use it: Wings, cutlets, lettuce wraps, and any bowl that needs a bright, spicy finish.

Enjoy!

These high-protein, low-carb, sugar-free chicken recipes keep New Orleans flavor front and center, blackened spice, buttery pan sauces, and trinity-based comfort, without the carb-heavy bases or sweet bottled shortcuts. You can eat bold and still stay on plan, whether you want crispy wings, a cozy gumbo bowl, or a quick skillet dinner that hits your protein goal.

If you want an easy start, keep it simple. On day one, mix a jar of Creole seasoning and prep a container of the holy trinity. Next, cook one “anchor” recipe, like gumbo, smothered chicken, or sauce piquant. Then turn the leftovers into lunch all week, chop chicken into salads, tuck it into lettuce wraps, or spoon it over cauliflower rice with extra hot sauce.

If you track macros, weigh your cooked chicken once or twice and adjust portions from there. Dial the heat up or down, and salt to taste, since spice blends and broths can vary a lot. The goal is consistency, meals you actually want to repeat.

Save this list, pick one recipe, and cook it this week.