The Best 50 High-Protein/Low-Carb/Sugar Free New Orleans Recipes Better-than-Takeout

Picture gulf shrimp sizzling in a hot skillet with cayenne, garlic, and fresh thyme, it’s pure New Orleans flavor. You get bold Creole spice, buttery seafood, and smoky sausage, but the classic plates often come with rice, po’boy bread, and sweet beignets that leave you sluggish. These 50 High-Protein/Low-Carb/Sugar Free New Orleans Recipes Better-than-Takeout, with 30g+ protein per serving, under 12g net carbs, and zero sugar, so you can cook fresher meals at home for about half the cost, with full control of heat and portions.

You’ll feel full for hours, drop weight steadily, and get authentic Cajun and Creole tastes without compromise.

Keep these pantry staples ready: Cajun seasoning, xanthan gum, cauliflower rice, and almond flour. They swap carbs for low-carb wins.

Start with quick tips to nail the flavors. Then jump into six recipe categories. You’ll find exact ingredients (one per line), step-by-step directions, and macros for four servings (unless noted).

Table of Contents

Your NOLA feast awaits. Grab a fork and dig in.

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4 Pro Tips to Make Your Low-Carb NOLA Recipes Taste Better Than Takeout

Want NOLA flavors that crush takeout? These four secrets pack authentic punch with low-carb twists. Home cooks beat restaurants by building taste from scratch. You’ll control every layer for bold, fresh results that keep carbs low and protein high.

Make Your Own Roux for Deep, Smoky Flavor Foundation

Skip store-bought junk. Mix equal parts avocado oil or butter and almond flour (start with 1/4 cup each). Heat on low, stir constantly 10 to 20 minutes until it turns chocolate brown. Watch it close; burnt roux ruins everything.

This low-carb hack builds nutty depth takeout skips with cornstarch shortcuts. Use it in gumbos or etouffee. For our Shrimp and Okra Gumbo, it thickens without flour carbs, adding smoky base that screams Louisiana. Your dish tastes richer, more complex.

Start Every Dish with the Holy Trinity

Grab one onion, one bell pepper, one celery stalk per recipe. Chop them fine and saute in butter or oil for 5 minutes before proteins hit the pan.

This Creole base layers sweet, crisp flavors no pre-made mix matches. Takeout rushes it; you won’t. Perfect for stews, soups, or seafood boils. In Chicken and Sausage Jambalaya, it softens into savory gold, boosting taste while keeping net carbs under 10g.

Choose Fresh Louisiana Seafood and Proteins Whenever Possible

Hunt wild-caught Gulf shrimp, crawfish tails, or crabmeat. Pair with fresh chicken thighs or andouille sausage. Freeze extras in portions.

Fresh beats frozen takeout mush every time; textures pop, flavors shine. It ramps protein naturally too. Stock up for seafood stars or gumbos. Our Crawfish Etouffee sings with tails straight from the dock, tender and briny beyond delivery boxes.

Season Heavily with Cajun or Creole Blends, But Taste Along the Way

Sprinkle Tony Chachere’s or Slap Ya Mama (1-2 tsp per recipe). Add garlic powder, paprika, cayenne. Start light, stir, taste, repeat.

Bold spices define NOLA; home lets you dial heat without salt bombs. Pick low-sodium for health wins. In Blackened Chicken, it crusts perfectly, outshining greasy takeout. Adjust for your crew, and every bite hits right.

joyful-interracial-couple-cooking-cajun-gumbo-etouffee-6834af26 - Keto Sugar Free

Gumbo and Soups: 10 High-Protein Foundations Better Than Any Takeout

Thick gumbos and creamy soups define New Orleans comfort food. These 10 recipes crank up the protein past 30g per serving while slashing net carbs below 12g. Use the almond flour roux and holy trinity from our tips for smoky depth and fresh layers takeout skips. They simmer low and slow for bold flavors. Each makes 4 servings. Pick your favorite and simmer away.

Chicken and Andouille Gumbo (Gumbo Ya-Ya)
Ingredients

2 tbsp avocado oil
1/4 cup almond flour
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 garlic cloves, minced
1.5 lb chicken thighs, cubed
12 oz andouille sausage, sliced
4 cups chicken broth
1 tsp Cajun seasoning
1/2 tsp xanthan gum
Salt and pepper to taste

Directions

Heat avocado oil in a large pot over medium. Whisk in almond flour. Stir constantly 12 to 15 minutes for dark roux.
Add onion, bell pepper, celery, and garlic. Saute 5 minutes until soft.
Brown chicken and sausage 5 minutes.
Stir in broth and Cajun seasoning. Simmer 45 minutes.
Whisk in xanthan gum. Season with salt and pepper. Serve hot.

Macros per serving
Calories: 480, Protein: 40g, Fat: 34g, Total Carbs: 11g, Fiber: 3g, Net Carbs: 8g

Seafood Okra Gumbo
Ingredients

2 tbsp butter
1/4 cup coconut flour
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
3 garlic cloves, minced
1 lb shrimp, peeled and deveined
8 oz crab meat
2 cups okra, sliced
4 cups seafood stock
1 tsp Creole seasoning
1/4 tsp xanthan gum

Directions

Melt butter in pot. Whisk in coconut flour. Stir 10 minutes for light brown roux.
Add onion, bell pepper, celery, garlic, and okra. Saute 6 minutes.
Pour in stock and Creole seasoning. Simmer 30 minutes.
Add shrimp and crab. Cook 5 minutes until done.
Stir in xanthan gum to thicken. Serve.

Macros per serving
Calories: 420, Protein: 38g, Fat: 28g, Total Carbs: 10g, Fiber: 4g, Net Carbs: 6g

Gumbo z’Herbes
Ingredients

2 tbsp avocado oil
1/4 cup almond flour
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 garlic cloves, minced
8 cups mixed greens (spinach, kale, collards), chopped
1 lb turkey sausage, sliced
4 cups vegetable broth
1 tsp Cajun seasoning
1/4 tsp xanthan gum
Salt and pepper

Directions

Heat oil. Whisk in almond flour. Stir 15 minutes for dark roux.
Add onion, bell pepper, celery, garlic, and greens. Saute until wilted.
Brown sausage 5 minutes.
Add broth and seasoning. Simmer 1 hour.
Thicken with xanthan gum. Season to taste.

Macros per serving
Calories: 380, Protein: 32g, Fat: 25g, Total Carbs: 13g, Fiber: 6g, Net Carbs: 7g

Crawfish & Pumpkin Bisque
Ingredients

1 lb crawfish tails
1 cup pumpkin puree
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 garlic cloves, minced
2 cups heavy cream
2 cups chicken broth
1 tsp Cajun seasoning
Salt to taste

Directions

Saute onion, bell pepper, celery, and garlic in butter 5 minutes.
Add crawfish tails. Cook 5 minutes.
Stir in pumpkin puree, broth, cream, and seasoning. Simmer 20 minutes.
Blend until smooth.
Season with salt. Serve creamy.

Macros per serving
Calories: 450, Protein: 35g, Fat: 32g, Total Carbs: 12g, Fiber: 4g, Net Carbs: 8g

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Oyster Artichoke Soup
Ingredients

1 dozen oysters, chopped
1 can (14 oz) artichoke hearts, drained and chopped
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
3 garlic cloves, minced
2 cups heavy cream
2 cups seafood broth
1 tsp Creole seasoning

Directions

Saute onion, bell pepper, celery, and garlic 5 minutes.
Add broth and cream. Bring to boil, then simmer 15 minutes.
Stir in oysters and artichokes. Cook 5 minutes.
Season to taste.
Ladle into bowls.

Macros per serving
Calories: 410, Protein: 30g, Fat: 30g, Total Carbs: 11g, Fiber: 4g, Net Carbs: 7g

Chicken Sauce Piquant
Ingredients

2 lb chicken legs, cut into pieces
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 garlic cloves, minced
28 oz no-sugar diced tomatoes
2 cups chicken broth
2 tsp Cajun seasoning
1/2 tsp cayenne

Directions

Brown chicken in oil 5 minutes per side. Remove.
Saute onion, bell pepper, celery, and garlic 5 minutes.
Add tomatoes, broth, Cajun seasoning, and cayenne.
Return chicken. Simmer 1 hour until tender.
Serve over cauli rice optional.

Macros per serving
Calories: 420, Protein: 42g, Fat: 22g, Total Carbs: 10g, Fiber: 3g, Net Carbs: 7g

Shrimp and Corn Soup
Ingredients

1.5 lb shrimp, peeled
1 cup fresh corn kernels (limited for low carb)
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 garlic cloves, minced
2 cups heavy cream
2 cups seafood broth
1 tsp Cajun seasoning

Directions

Saute onion, bell pepper, celery, garlic, and corn 5 minutes.
Add broth and cream. Simmer 15 minutes.
Stir in shrimp. Cook 5 minutes until pink.
Season well.
Enjoy creamy and sweet.

Macros per serving
Calories: 430, Protein: 36g, Fat: 29g, Total Carbs: 12g, Fiber: 3g, Net Carbs: 9g

Cream of Garlic Soup
Ingredients

2 heads garlic, roasted and mashed
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
2 cups heavy cream
4 cups chicken broth
1 lb chicken breast, shredded
1 tsp Cajun seasoning
Salt and pepper

Directions

Saute onion, bell pepper, celery, and roasted garlic 5 minutes.
Add broth. Simmer 20 minutes, then blend smooth.
Stir in cream and shredded chicken. Heat through.
Season to taste.
Serve warm.

Macros per serving
Calories: 400, Protein: 31g, Fat: 28g, Total Carbs: 11g, Fiber: 2g, Net Carbs: 9g

Rabbit in Creamy Mustard Sauce
Ingredients

1.5 lb rabbit meat, cubed
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
1 cup heavy cream
2 tbsp Dijon mustard
2 cups chicken broth
1 tsp Cajun seasoning

Directions

Brown rabbit cubes in oil 5 minutes. Remove.
Saute onion, bell pepper, and celery 5 minutes.
Add broth, mustard, and seasoning. Simmer 10 minutes.
Stir in cream and rabbit. Cook 20 minutes.
Thicken if needed.

Macros per serving
Calories: 440, Protein: 39g, Fat: 30g, Total Carbs: 9g, Fiber: 2g, Net Carbs: 7g

Turtle Soup
Ingredients

1 lb turtle meat (or beef substitute), cubed
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 garlic cloves, minced
4 cups beef broth
2 tbsp dry sherry
1 tsp Cajun seasoning
Juice of 1 lemon
Salt and pepper

Directions

Brown meat in pot 5 minutes.
Add onion, bell pepper, celery, and garlic. Saute 5 minutes.
Pour in broth and sherry. Simmer 45 minutes.
Season with Cajun mix, lemon juice, salt, and pepper.
Serve with a lemon wedge.

Macros per serving
Calories: 390, Protein: 37g, Fat: 24g, Total Carbs: 8g, Fiber: 2g, Net Carbs: 6g

Smothered One-Pots and Rice Swaps: 10 Low-Carb Comforts That Satisfy

Nothing beats NOLA’s smothered dishes and rice-packed favorites for cozy nights. These 10 recipes flip the script with cauliflower rice swaps and protein-loaded one-pots. They hit 30g+ protein per serving, cap net carbs at 12g or less, and lean on the holy trinity for that fresh Creole kick takeout can’t match. Tumble proteins into rich sauces or pile over cauli rice. Each serves 4. Fire up the pot and settle in.

Red Beans and “Rice”
Ingredients

1 ham hock
1 lb andouille sausage, sliced
2 tbsp avocado oil
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 garlic cloves, minced
1 cup red beans, soaked overnight (low amount for carbs)
4 cups chicken broth
2 tsp Cajun seasoning
2 cups cauliflower rice

Directions

Heat oil in a pot. Brown ham hock and sausage 5 minutes. Remove sausage.
Saute onion, bell pepper, celery, and garlic 5 minutes.
Add beans, broth, and seasoning. Simmer 2 hours until tender. Return sausage last 30 minutes.
Serve over heated cauliflower rice.

Macros per serving
Calories: 460, Protein: 38g, Fat: 32g, Total Carbs: 12g, Fiber: 5g, Net Carbs: 7g

Creole Jambalaya
Ingredients

1 lb shrimp, peeled
1 lb chicken thighs, cubed
8 oz andouille sausage, sliced
2 tbsp avocado oil
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 garlic cloves, minced
28 oz no-sugar diced tomatoes
2 tsp Creole seasoning
2 cups cauliflower rice

Directions

Heat oil. Brown chicken and sausage 5 minutes. Add shrimp last 2 minutes. Remove proteins.
Saute onion, bell pepper, celery, and garlic 5 minutes. Stir in tomatoes and seasoning.
Simmer 20 minutes. Return proteins to heat through.
Serve over cauliflower rice.

Macros per serving
Calories: 430, Protein: 42g, Fat: 25g, Total Carbs: 10g, Fiber: 3g, Net Carbs: 7g

Cajun Pork Jambalaya
Ingredients

2 lb pork shoulder, cubed
2 tbsp avocado oil
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 garlic cloves, minced
4 cups chicken broth
2 tsp Cajun seasoning
2 cups cauliflower rice

Directions

Heat oil. Brown pork 5 minutes per batch.
Saute onion, bell pepper, celery, and garlic 5 minutes. Return pork.
Add broth and seasoning. Simmer 1.5 hours until pork shreds.
Serve over cauliflower rice.

Macros per serving
Calories: 470, Protein: 44g, Fat: 33g, Total Carbs: 9g, Fiber: 2g, Net Carbs: 7g

Crawfish Étouffée
Ingredients

1.5 lb crawfish tails
2 tbsp butter
1/4 cup almond flour
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 garlic cloves, minced
2 cups seafood broth
1 tsp Cajun seasoning
1/4 tsp xanthan gum

Directions

Melt butter. Whisk in almond flour. Stir 10 minutes for roux.
Add onion, bell pepper, celery, and garlic. Saute 5 minutes.
Pour in broth and seasoning. Simmer 15 minutes. Whisk in xanthan gum.
Stir in crawfish. Cook 5 minutes.

Macros per serving
Calories: 410, Protein: 36g, Fat: 29g, Total Carbs: 10g, Fiber: 3g, Net Carbs: 7g

Shrimp Étouffée
Ingredients

1.5 lb shrimp, peeled
2 tbsp butter
1/4 cup almond flour
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 garlic cloves, minced
2 cups seafood broth
1 tsp Cajun seasoning
1/4 tsp xanthan gum

Directions

Melt butter. Whisk in almond flour. Stir 10 minutes for roux.
Add onion, bell pepper, celery, and garlic. Saute 5 minutes.
Pour in broth and seasoning. Simmer 15 minutes. Whisk in xanthan gum.
Stir in shrimp. Cook 5 minutes until pink.

Macros per serving
Calories: 400, Protein: 35g, Fat: 28g, Total Carbs: 9g, Fiber: 3g, Net Carbs: 6g

Dirty “Rice”
Ingredients

1 lb ground pork (mixed with 4 oz chicken liver, optional)
2 tbsp avocado oil
2 cups cauliflower rice
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 garlic cloves, minced
1 tsp Cajun seasoning

Directions

Heat oil. Brown ground pork 5 minutes.
Add onion, bell pepper, celery, and garlic. Saute 5 minutes.
Stir in cauliflower rice and seasoning. Cook 10 minutes until tender.

Macros per serving
Calories: 380, Protein: 32g, Fat: 26g, Total Carbs: 11g, Fiber: 4g, Net Carbs: 7g

Smothered Okra with Shrimp
Ingredients

1 lb shrimp, peeled
2 tbsp butter
3 cups okra, sliced
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 garlic cloves, minced
2 cups seafood broth
1 tsp Creole seasoning

Directions

Melt butter. Saute okra, onion, bell pepper, celery, and garlic 10 minutes to reduce slime.
Add shrimp. Brown 3 minutes.
Pour in broth and seasoning. Simmer 20 minutes.

Macros per serving
Calories: 370, Protein: 34g, Fat: 22g, Total Carbs: 12g, Fiber: 5g, Net Carbs: 7g

Chicken Fricassee
Ingredients

2 lb chicken thighs, cubed
2 tbsp avocado oil
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 garlic cloves, minced
2 cups chicken broth
1 cup heavy cream
1/4 tsp xanthan gum

Directions

Heat oil. Brown chicken 5 minutes. Remove.
Saute onion, bell pepper, celery, and garlic 5 minutes. Return chicken.
Add broth. Simmer 20 minutes. Stir in cream and xanthan gum. Cook 10 more minutes.

Macros per serving
Calories: 450, Protein: 41g, Fat: 31g, Total Carbs: 9g, Fiber: 2g, Net Carbs: 7g

Smothered Round Steak
Ingredients

2 lb round steak, tenderized and cubed
2 tbsp avocado oil
2 onions, sliced
1 bell pepper, diced
2 celery stalks, diced
4 garlic cloves, minced
2 cups beef broth
2 tsp Cajun seasoning

Directions

Heat oil. Brown steak 5 minutes per side. Remove.
Saute onions, bell pepper, celery, and garlic until soft, 8 minutes.
Add broth and seasoning. Return steak. Simmer covered 1.5 hours until tender.

Macros per serving
Calories: 430, Protein: 43g, Fat: 24g, Total Carbs: 10g, Fiber: 3g, Net Carbs: 7g

Black-Eyed Pea Jambalaya
Ingredients

1 lb andouille sausage and chicken mix, cubed
2 tbsp avocado oil
1/2 cup black-eyed peas, soaked (low amount)
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
2 cups cauliflower rice
2 cups chicken broth
2 tsp Cajun seasoning

Directions

Heat oil. Brown proteins and peas 5 minutes.
Add onion, bell pepper, and celery. Saute 5 minutes.
Stir in broth, cauliflower rice, and seasoning. Simmer 20 minutes.

Macros per serving
Calories: 420, Protein: 37g, Fat: 28g, Total Carbs: 12g, Fiber: 5g, Net Carbs: 7g

Seafood Specialties: 10 Gulf Coast Gems Loaded with Protein

Gulf Coast catches make New Orleans seafood shine bright. These 10 recipes pack shrimp, oysters, crab, fish, and crawfish with 30g+ protein per serving and net carbs under 12g. Swap po’boy bread for crisp lettuce wraps, pasta for zoodles, and fry with pork rinds or almond flour. Fresh holy trinity and Cajun seasoning from our tips build that briny, spicy kick takeout fakes. Grab heads-on shrimp or plump oysters. Each serves 4. Dive into these protein powerhouses.

New Orleans BBQ Shrimp
Ingredients

2 lb head-on shrimp
1 cup butter
1/4 cup low-carb Worcestershire sauce
6 garlic cloves, minced
2 tbsp Cajun seasoning
Juice of 1 lemon
Salt to taste

Directions

Melt butter in a skillet over medium heat. Stir in garlic and Cajun seasoning for 2 minutes.
Add shrimp. Toss 5 to 7 minutes until shells crack and shrimp curl.
Finish with lemon juice. Serve with low-carb bread for dipping or straight up.

Macros per serving
Calories: 460, Protein: 38g, Fat: 36g, Total Carbs: 6g, Fiber: 0g, Net Carbs: 6g

Shrimp Creole
Ingredients

2 lb shrimp, peeled and deveined
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 garlic cloves, minced
28 oz no-sugar diced tomatoes
2 tsp Creole seasoning

Directions

Saute onion, bell pepper, celery, and garlic in oil for 5 minutes.
Add tomatoes and Creole seasoning. Simmer 20 minutes.
Stir in shrimp. Cook 5 minutes until pink. Serve over cauliflower rice.

Macros per serving
Calories: 380, Protein: 39g, Fat: 20g, Total Carbs: 11g, Fiber: 3g, Net Carbs: 8g

Charbroiled Oysters
Ingredients

2 dozen oysters, shucked
1/2 cup butter, softened
4 garlic cloves, minced
1/2 cup Parmesan cheese
1 tsp Cajun seasoning

Directions

Mix butter, garlic, cheese, and Cajun seasoning into a paste.
Top each oyster with paste. Broil or grill 3 to 5 minutes until bubbly.

Macros per serving (6 oysters)
Calories: 350, Protein: 28g, Fat: 26g, Total Carbs: 4g, Fiber: 0g, Net Carbs: 4g

Oysters Rockefeller
Ingredients

2 dozen oysters, shucked
2 cups spinach, chopped
1/2 cup heavy cream
4 garlic cloves, minced
1/2 cup Parmesan cheese
Splash of absinthe (optional)

Directions

Wilt spinach with cream and garlic in a pan for 5 minutes.
Blend smooth. Top oysters and bake at 450°F for 10 minutes.

Macros per serving (6 oysters)
Calories: 340, Protein: 27g, Fat: 25g, Total Carbs: 5g, Fiber: 1g, Net Carbs: 4g

Fried Shrimp Po’ Boy (Lettuce Wraps)
Ingredients

1.5 lb shrimp, peeled
1 cup almond flour
1 egg, beaten
1 cup pork rinds, crushed
Lettuce leaves for wraps
Remoulade: 1/2 cup mayo, 2 tbsp mustard, 1 tsp Creole seasoning

Directions

Dip shrimp in egg, then almond flour and pork rinds. Fry in hot oil 2 to 3 minutes until golden.
Layer in lettuce wraps with remoulade.

Macros per serving
Calories: 420, Protein: 36g, Fat: 30g, Total Carbs: 8g, Fiber: 3g, Net Carbs: 5g

Roast Beef Debris Po’ Boy (Lettuce Wraps)
Ingredients

2 lb chuck roast
1 onion, sliced
2 celery stalks, diced
4 garlic cloves, minced
2 cups beef broth
Lettuce leaves for wraps
4 slices provolone cheese

Directions

Slow cook roast with onion, celery, garlic, and broth for 8 hours. Shred meat.
Pile into lettuce wraps with provolone.

Macros per serving
Calories: 450, Protein: 42g, Fat: 29g, Total Carbs: 7g, Fiber: 2g, Net Carbs: 5g

Blackened Redfish
Ingredients

4 redfish fillets (6 oz each)
2 tbsp Cajun blackening spice
2 tbsp butter
2 tbsp avocado oil

Directions

Coat fillets generously with blackening spice.
Heat butter and oil in cast iron skillet until smoking. Sear fish 4 minutes per side.

Macros per serving
Calories: 380, Protein: 40g, Fat: 22g, Total Carbs: 2g, Fiber: 0g, Net Carbs: 2g

Crawfish Ravioli (Zoodle Sub)
Ingredients

1 lb crawfish tails
Almond flour pasta dough (1 cup almond flour, 2 eggs)
1 cup ricotta cheese
1 cup heavy cream sauce (broth base)

Directions

Mix crawfish and ricotta. Fill ravioli from dough. Boil 3 minutes.
Toss in cream sauce or serve over zoodles.

Macros per serving
Calories: 410, Protein: 34g, Fat: 28g, Total Carbs: 10g, Fiber: 3g, Net Carbs: 7g

Shrimp Remoulade
Ingredients

1.5 lb shrimp, boiled and chilled
1 cup mayo
2 tbsp Creole mustard
2 tbsp horseradish
1 celery stalk, finely chopped

Directions

Boil shrimp 3 minutes. Chill.
Mix mayo, mustard, horseradish, and celery into sauce. Toss with shrimp.

Macros per serving
Calories: 390, Protein: 32g, Fat: 30g, Total Carbs: 5g, Fiber: 1g, Net Carbs: 4g

Crab Cakes with Pimiento Sauce
Ingredients

1 lb lump crab meat
1/2 cup almond flour
1 egg
Pimiento sauce: 1/2 cup mayo, 2 tbsp diced pimientos, 1 tsp Creole seasoning

Directions

Mix crab, almond flour, and egg. Form cakes and fry 3 minutes per side.
Serve with pimiento sauce.

Macros per serving
Calories: 370, Protein: 33g, Fat: 26g, Total Carbs: 6g, Fiber: 2g, Net Carbs: 4g

Meats and Lagniappe: 10 Hearty Mains with Extra NOLA Flair

Meats steal the show in New Orleans kitchens, and these 10 recipes add lagniappe – that little extra touch of smoky rubs, creamy gravies, and stuffed surprises. You’ll get 30g+ protein per serving with net carbs under 12g. Lean on Cajun seasoning and holy trinity for authentic bite, plus low-carb breading or zoodles for swaps. Pork chops smother in gravy, steaks blacken crisp, and balls fry golden. Each serves 4. Pick one and feel the NOLA pull.

Deboned Stuffed Chicken
Ingredients

4 lb whole chicken, deboned
1 lb andouille sausage, crumbled
6 garlic cloves, minced
2 tsp Cajun seasoning
1 tsp salt
1 tsp black pepper
2 tbsp avocado oil

Directions

Mix sausage, garlic, half the Cajun seasoning, salt, and pepper. Stuff into chicken cavity.
Rub outside with oil and remaining seasoning.
Roast at 375°F for 1.5 hours until internal temp hits 165°F. Rest 10 minutes, slice.

Macros per serving
Calories: 500, Protein: 48g, Fat: 35g, Total Carbs: 5g, Fiber: 1g, Net Carbs: 4g

Fried Chicken (Peggy’s Skillet)
Ingredients

2 lb chicken pieces (thighs, drumsticks)
1 cup almond flour
1 cup pork rinds, crushed
2 eggs, beaten
2 tsp Cajun seasoning
1 tsp garlic powder
Avocado oil for frying

Directions

Brine chicken in saltwater 1 hour, pat dry.
Mix almond flour, pork rinds, Cajun seasoning, and garlic powder. Dip chicken in eggs, then breading.
Fry in hot oil 8 to 10 minutes per side until golden and 165°F inside. Drain.

Macros per serving
Calories: 440, Protein: 41g, Fat: 30g, Total Carbs: 6g, Fiber: 2g, Net Carbs: 4g

Cajun Smothered Pork Chops
Ingredients

4 thick pork chops (8 oz each)
2 onions, sliced
1 bell pepper, diced
2 celery stalks, diced
2 cups chicken broth
2 tsp Cajun seasoning
2 tbsp avocado oil
1/4 tsp xanthan gum

Directions

Heat oil, brown chops 4 minutes per side. Remove.
Saute onions, bell pepper, and celery 8 minutes until soft.
Add broth and seasoning, return chops. Simmer covered 45 minutes. Thicken with xanthan gum.

Macros per serving
Calories: 430, Protein: 42g, Fat: 25g, Total Carbs: 9g, Fiber: 3g, Net Carbs: 6g

Blackened Ribeye Steak
Ingredients

4 ribeye steaks (8 oz each)
2 tbsp blackening spice
2 tbsp butter
2 tbsp avocado oil

Directions

Pat steaks dry, coat with blackening spice.
Heat butter and oil in cast iron until smoking hot.
Sear steaks 4 minutes per side for rare. Rest 5 minutes.

Macros per serving
Calories: 520, Protein: 46g, Fat: 38g, Total Carbs: 1g, Fiber: 0g, Net Carbs: 1g

Meatball Stew
Ingredients

2 lb ground beef and pork mix
1 onion, diced
1 bell pepper, diced
28 oz no-sugar diced tomatoes
2 cups beef broth
4 garlic cloves, minced
2 celery stalks, diced
2 tsp Cajun seasoning

Directions

Mix meat with half onion, garlic, and 1 tsp seasoning. Form meatballs, brown in oil 5 minutes.
Add remaining veggies, tomatoes, broth, and seasoning.
Simmer 1 hour until meatballs tender.

Macros per serving
Calories: 410, Protein: 38g, Fat: 28g, Total Carbs: 10g, Fiber: 2g, Net Carbs: 8g

Muffuletta Sandwich (Lettuce Wraps)
Ingredients

8 oz salami, sliced
8 oz ham, sliced
8 oz provolone cheese, sliced
1 cup olive salad (olives, cauliflower, peppers)
Large lettuce leaves

Directions

Layer salami, ham, provolone, and olive salad on lettuce leaves.
Roll or stack tight.
Chill 30 minutes, serve cold or grilled.

Macros per serving
Calories: 480, Protein: 35g, Fat: 40g, Total Carbs: 8g, Fiber: 4g, Net Carbs: 4g

Andouille-Stuffed Pork Loin
Ingredients

3 lb pork loin, butterflied
12 oz andouille sausage, diced
4 garlic cloves, minced
2 tsp Cajun rub
2 tbsp avocado oil

Directions

Mix sausage and garlic. Stuff into pork loin, roll and tie.
Rub with oil and Cajun seasoning.
Roast at 375°F 1 hour or until 145°F inside.

Macros per serving
Calories: 460, Protein: 44g, Fat: 32g, Total Carbs: 3g, Fiber: 0g, Net Carbs: 3g

Boudin Balls
Ingredients

1 lb ground pork
1 cup cauliflower rice, cooked
4 oz chicken liver, chopped (optional)
2 tsp Cajun seasoning
1 cup almond flour breading
1 egg
Avocado oil for frying

Directions

Cook pork, liver, cauli rice, and seasoning 10 minutes. Cool, form balls.
Dip in egg, then almond flour.
Fry 3 to 4 minutes until crisp.

Macros per serving
Calories: 390, Protein: 30g, Fat: 28g, Total Carbs: 9g, Fiber: 3g, Net Carbs: 6g

Alligator Sauce Piquant
Ingredients

1.5 lb alligator meat (or chicken), cubed
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
28 oz no-sugar tomatoes
2 tsp Cajun seasoning
2 cups chicken broth

Directions

Brown alligator in oil 5 minutes. Remove.
Saute onion, pepper, celery 5 minutes. Add tomatoes, broth, seasoning.
Return meat, simmer 1 hour until tender.

Macros per serving
Calories: 400, Protein: 40g, Fat: 22g, Total Carbs: 10g, Fiber: 3g, Net Carbs: 7g

Cajun Cream Sauce Pasta
Ingredients

1 lb andouille sausage and shrimp mix, sliced
2 cups zoodles
1 cup heavy cream
4 garlic cloves, minced
2 tsp Cajun seasoning
1 cup chicken broth

Directions

Brown sausage and shrimp 5 minutes. Add garlic.
Stir in broth, cream, and seasoning. Simmer 10 minutes.
Toss in zoodles 2 minutes to heat.

Macros per serving
Calories: 420, Protein: 36g, Fat: 30g, Total Carbs: 9g, Fiber: 3g, Net Carbs: 6g

Low-Carb Sides, Sauces, and a Few Sweets: Round Out Your NOLA Feast

Your mains deserve sides, sauces, and sweets that match their bold flavors without carb overload. These picks swap cauliflower for grits, radishes for potatoes, and erythritol for sugar. They pair with shrimp boils or blackened steak for complete plates. Keep net carbs tight, around 10g or less. Each recipe serves 4 unless noted. Whip them up quick.

Corn Maque Choux
Ingredients

2 tbsp butter
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
1/2 cup corn kernels
1 tsp Cajun seasoning

Directions

Melt butter in skillet.
Add all veggies. Saute 15 minutes until tender and sweet.
Season to taste.

Macros per serving
Calories: 200, Protein: 4g, Fat: 15g, Total Carbs: 12g, Fiber: 3g, Net Carbs: 9g

Creole Cream Cheese Grits
Ingredients

4 cups cauliflower rice
4 oz cream cheese
1/2 cup heavy cream
2 tbsp butter
Salt and Cajun seasoning

Directions

Cook cauliflower rice 5 minutes. Drain.
Stir in cream cheese, cream, butter. Simmer 5 minutes creamy.
Season well.

Macros per serving
Calories: 250, Protein: 6g, Fat: 22g, Total Carbs: 8g, Fiber: 3g, Net Carbs: 5g

Collard Greens with Bacon
Ingredients

2 bunches collards, chopped
6 slices bacon, chopped
1 onion, diced
2 cups chicken broth
1 tsp Cajun seasoning

Directions

Cook bacon until crisp. Add onion.
Toss in collards. Pour broth.
Simmer 30 minutes tender.

Macros per serving
Calories: 220, Protein: 12g, Fat: 18g, Total Carbs: 10g, Fiber: 5g, Net Carbs: 5g

Dirty Rice Dressing
Ingredients

2 cups cauliflower rice
1/2 lb ground pork
1 onion, diced
1 bell pepper, diced
1 tsp Cajun seasoning
2 celery stalks, diced

Directions

Brown pork with holy trinity 5 minutes.
Add cauliflower rice and seasoning. Cook 10 minutes.

Macros per serving
Calories: 280, Protein: 18g, Fat: 22g, Total Carbs: 9g, Fiber: 3g, Net Carbs: 6g

Baked Mac and Cheese
Ingredients

4 cups cauliflower florets
1 cup heavy cream
2 cups cheddar cheese
1 egg
1 tsp Creole seasoning

Directions

Boil cauliflower 5 minutes. Drain.
Mix with cream, cheese, egg, seasoning. Bake 20 minutes at 375°F.

Macros per serving
Calories: 320, Protein: 15g, Fat: 28g, Total Carbs: 7g, Fiber: 2g, Net Carbs: 5g

Mirliton Dressing
Ingredients

4 chayote squash, chopped
8 oz sausage, crumbled
1 onion, diced
1 bell pepper, diced
1/4 cup almond flour
1 tsp Cajun seasoning

Directions

Boil chayote 10 minutes. Drain.
Brown sausage with holy trinity. Mix in chayote and almond flour. Bake 25 minutes.

Macros per serving
Calories: 290, Protein: 20g, Fat: 24g, Total Carbs: 10g, Fiber: 4g, Net Carbs: 6g

Creole Mustard Remoulade
Ingredients

1 cup mayo
1/4 cup Creole mustard
2 tbsp horseradish
1 celery stalk, minced
1 tsp paprika

Directions

Mix all ingredients. Chill 30 minutes.

Macros per 2 tbsp
Calories: 150, Protein: 1g, Fat: 16g, Total Carbs: 2g, Fiber: 0g, Net Carbs: 2g

Brabant Potatoes
Ingredients

2 cups radish cubes
3 tbsp butter
2 garlic cloves, minced
1 tsp parsley
Salt

Directions

Boil radishes 5 minutes. Drain.
Fry in butter with garlic 10 minutes golden.

Macros per serving
Calories: 210, Protein: 3g, Fat: 20g, Total Carbs: 8g, Fiber: 3g, Net Carbs: 5g

Cajun Firecracker Crackers
Ingredients

1 cup almond flour
2 tbsp avocado oil
1 tsp Cajun seasoning
1/2 tsp garlic powder

Directions

Mix into dough. Roll thin, cut.
Bake 10 minutes at 350°F crisp.

Macros per 10 crackers
Calories: 180, Protein: 5g, Fat: 16g, Total Carbs: 6g, Fiber: 2g, Net Carbs: 4g

Cornbread Muffins
Ingredients

1 cup almond flour
1/4 cup low-carb cornmeal
2 eggs
2 tbsp butter, melted
2 tbsp erythritol

Directions

Mix all. Fill muffin tin.
Bake 15 minutes at 375°F.

Macros per muffin
Calories: 160, Protein: 6g, Fat: 14g, Total Carbs: 5g, Fiber: 2g, Net Carbs: 3g

Almond Flour Beignets
Ingredients

1 cup almond flour
2 eggs
2 tbsp erythritol
Avocado oil for frying
Powdered erythritol

Directions

Mix dough, form squares. Fry 2 minutes golden.
Dust with powdered erythritol.

Macros per serving
Calories: 220, Protein: 8g, Fat: 18g, Total Carbs: 4g, Fiber: 2g, Net Carbs: 2g

Bananas Foster
Ingredients

2 bananas, sliced
4 tbsp butter
1/4 cup erythritol
1 tsp rum extract
Cinnamon

Directions

Melt butter, add bananas, erythritol, extract.
Flambe optional. Simmer 5 minutes. Serve over ice cream.

Macros per serving
Calories: 280, Protein: 2g, Fat: 24g, Total Carbs: 10g, Fiber: 3g, Net Carbs: 7g

Bread Pudding
Ingredients

4 cups almond flour bread cubes
2 cups heavy cream
1/4 cup erythritol
3 eggs
Whiskey sauce (erythritol base)

Directions

Mix custard, pour over bread. Soak 30 minutes.
Bake 40 minutes at 350°F. Top with sauce.

Macros per serving
Calories: 300, Protein: 10g, Fat: 25g, Total Carbs: 8g, Fiber: 3g, Net Carbs: 5g

King Cake
Ingredients

2 cups almond flour
2 eggs
1/4 cup erythritol
Cinnamon filling
Colored icing (erythritol)

Directions

Make dough, fill, roll, bake 25 minutes at 375°F.
Ice with colors.

Macros per slice
Calories: 250, Protein: 9g, Fat: 20g, Total Carbs: 7g, Fiber: 2g, Net Carbs: 5g

Pralines
Ingredients

2 cups pecans
1/4 cup erythritol
1/4 cup heavy cream
2 tbsp butter

Directions

Boil cream, erythritol, butter to 240°F.
Stir in pecans, drop onto sheet. Cool.

Macros per serving
Calories: 210, Protein: 3g, Fat: 20g, Total Carbs: 4g, Fiber: 2g, Net Carbs: 2g

Sazerac Cocktail
Ingredients

2 oz rye whiskey
1 tsp erythritol syrup
3 dashes Peychaud bitters
Lemon peel

Directions

Stir whiskey, syrup, bitters with ice.
Strain into glass, twist lemon peel.

Macros per drink
Calories: 150, Protein: 0g, Fat: 0g, Total Carbs: 2g, Fiber: 0g, Net Carbs: 2g

Enjoy!

These 50 high-protein low-carb New Orleans recipes bring Creole fire right to your kitchen. You get bold gumbo, shrimp etouffee, blackened meats, and even pralines, all with 30g+ protein and under 12g net carbs per serving. Skip takeout grease and high carbs. Cook these for fresh flavors that fill you up, help shed pounds, and taste straight from the bayou.

Stock your pantry with Cajun seasoning, xanthan gum, cauliflower rice, and almond flour. Use the pro tips like homemade almond flour roux and holy trinity for that edge over restaurants.

Pick three recipes to try this week. Start with Chicken and Andouille Gumbo, BBQ Shrimp, and Almond Flour Beignets. Tweak the heat to your taste.

Which recipe calls your name first? Drop it in the comments. Share your plate on social with #LowCarbNOLA. Subscribe for more keto Creole hits.

Are these keto-friendly? Yes. Every one stays under 12g net carbs.

Your low-carb NOLA nights just got epic. Fire up the stove and own that flavor.