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

Posted on by Diana

Picture this, you’re walking down Bourbon Street, and that spicy gumbo smell hits hard. You can still get those bold New Orleans flavors in January 2026 without the carb load, even if you’re eating keto or low-carb. These high-protein/low-carb/sugar free New Orleans soup-stew recipes skip flour and use xanthan gum or filé powder instead, then pile in shrimp, chicken, sausage, okra, and celery for a thick, hearty bowl that tastes right.

Each recipe delivers over 30 grams of protein per serving to build muscle and keep you full. You’ll stay under 15 grams of net carbs for steady energy and easy weight loss. No sugar, just pure satisfaction.

Dive into four tasty categories: classic gumbos, hearty stews, light soups, and NOLA twists on favorites. Think shrimp and sausage gumbo without the guilt or chicken and andouille stew that hits all the spots.

Grab these easy home recipes today. Recreate that Bourbon Street magic in your kitchen, guilt-free. Your taste buds and waistline will thank you.

Why High-Protein Low-Carb NOLA Soups and Stews Are Your New Meal Prep Heroes

You batch cook these soups and stews on Sunday, and they carry you through the week with zero hassle. High protein from shrimp, chicken, and andouille keeps you powered up. Low carbs mean no crashes, just steady vibes. Plus, those bold Cajun spices hit like a taste of Bourbon Street. We pulled inspiration from spots like Commander’s Palace and Jazz Fest staples, but doubled the meat and seafood, swapped cauliflower for starchy bits, and ditched rice or beans. Now you get New Orleans flavor that fits your keto goals perfectly.

Fuel Up and Stay Satisfied All Day

Protein works wonders on hunger. Take a bowl of gumbo: it packs 45 grams from shrimp and sausage. That triggers satiety signals in your brain, so you skip snacks for hours. Carbs? They fade fast and leave you raiding the fridge.

These recipes shine for busy days. After a workout, protein repairs those muscles while low carbs boost insulin sensitivity for better recovery. You’ll feel full, focused, and ready. Imagine prepping a chicken and sausage stew that lasts all week. No more mid-afternoon slumps. Just pure, lasting energy from NOLA’s best, remixed for your plate.

Drop Pounds While Enjoying Bold Cajun Heat

Low carbs help you shed fat without misery. Traditional NOLA dishes load up on rice and bread; these cut that to under 15 net carbs per serving. You burn fat easier, with stable blood sugar for all-day zip.

Enjoy the heat from cayenne and paprika without sugar crashes. Picture a spicy shrimp étouffée that curbs cravings. Your body taps into stores for fuel, pounds melt off. Busy? These stews freeze great. Heat and eat for quick wins on flavor and your waistline.

Get All the Creole Magic Without Compromising Your Diet

Roux gets a low-carb glow-up with almond flour or xanthan gum. The holy trinity of onions, celery, and peppers stays put for that base note. Andouille sausage brings smoky punch, doubled up for extra protein.

No compromises on taste. Okra thickens gumbo naturally, cauliflower rice sneaks in if needed. You savor Creole depth minus the carb guilt. Recipes nod to Jazz Fest boils but pack twice the seafood. It’s NOLA soul food that aligns with your fitness routine. Your kitchen turns into Bourbon Street, one low-carb ladle at a time.

10 Iconic Gumbos Packed with Protein and NOLA Soul

Gumbo captures New Orleans heart and soul. This one-pot wonder mixes West African stews with French roux techniques. We tweak it for your keto life: high protein from shrimp, chicken, or wild game; low carbs with smart swaps. Skip flour. Use avocado oil for a dark roux, add a pinch of almond flour or xanthan gum. Pile in lean proteins. Limit onions and okra to keep net carbs under 12g per bowl. Each packs over 40g protein for that full feeling. Fire up the pot and taste NOLA without the guilt. Here are 10 must-try versions, ready for your kitchen.

Classic Chicken & Andouille Gumbo

Ingredients

  • 2.5 lbs chicken thighs, skinless, cubed
  • 1.5 lbs andouille sausage, sliced
  • 1/4 cup avocado oil
  • 1/4 cup almond flour
  • 1 small onion, diced (3/4 cup)
  • 1 green bell pepper, diced
  • 2 celery stalks, diced
  • 1 cup okra, sliced
  • 4 garlic cloves, minced
  • 6 cups chicken broth
  • 1 tsp xanthan gum
  • 2 tsp Cajun seasoning
  • Salt and pepper to taste

Directions

  1. Heat oil in a large pot over medium heat.
  2. Whisk in almond flour; cook 10 minutes for dark roux.
  3. Add onion, bell pepper, celery, garlic; saute 5 minutes.
  4. Stir in chicken and sausage; brown 8 minutes.
  5. Pour in broth, okra, seasoning; bring to boil.
  6. Reduce heat, simmer 45 minutes until tender.
  7. Sprinkle xanthan gum; stir 2 minutes to thicken.
  8. Serve hot.

Macros per serving
Protein 45g, Net Carbs 9g, Calories 485, Fat 34g

Seafood Gumbo (Shrimp, Crab, Oysters)

Ingredients

  • 2 lbs shrimp, peeled
  • 1 lb crab meat
  • 12 oz oysters, shucked
  • 1/4 cup avocado oil
  • 1/4 cup almond flour
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 1 cup okra, sliced
  • 4 garlic cloves, minced
  • 6 cups seafood broth
  • 1 tsp xanthan gum
  • 2 tsp Cajun seasoning

Directions

  1. Make dark roux with oil and almond flour, 10 minutes.
  2. Add holy trinity (onion, pepper, celery) and garlic; cook 5 minutes.
  3. Toss in okra and seasoning.
  4. Pour broth; simmer 20 minutes.
  5. Add shrimp, crab, oysters; cook 10 minutes until shrimp pink.
  6. Stir in xanthan gum to thicken.
  7. Adjust salt; rest 5 minutes.

Macros per serving
Protein 48g, Net Carbs 7g, Calories 420, Fat 28g

Gumbo Z’Herbes (Green Gumbo)

Ingredients

  • 1.5 lbs turkey sausage, sliced
  • 2 lbs mixed greens (spinach, collards), chopped
  • 1/4 cup avocado oil
  • 1/4 cup almond flour
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 6 cups chicken broth
  • 1 tsp xanthan gum
  • 2 tsp Cajun seasoning
  • 1 cup okra, sliced

Directions

  1. Build roux in oil and flour, stir 10 minutes dark.
  2. Saute onion, pepper, celery, garlic 5 minutes.
  3. Add greens and okra; wilt 5 minutes.
  4. Stir sausage; brown lightly.
  5. Add broth and seasoning; simmer 40 minutes.
  6. Thicken with xanthan gum.
  7. Taste and season.

Macros per serving
Protein 42g, Net Carbs 8g, Calories 410, Fat 30g

Dark Roux Turkey & Sausage Gumbo

Ingredients

  • 2 lbs turkey breast, cubed
  • 1.5 lbs andouille sausage, sliced
  • 1/3 cup avocado oil
  • 1/3 cup almond flour
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 1 cup okra, sliced
  • 4 garlic cloves, minced
  • 6 cups turkey broth
  • 1 tsp xanthan gum
  • 2 tsp Cajun seasoning

Directions

  1. Cook oil and flour to extra-dark roux, 12 minutes.
  2. Add veggies and garlic; sweat 5 minutes.
  3. Brown turkey and sausage 8 minutes.
  4. Add broth, okra, spices; boil then simmer 50 minutes.
  5. Thicken with xanthan.
  6. Simmer 5 more minutes.
  7. Serve.

Macros per serving
Protein 47g, Net Carbs 9g, Calories 460, Fat 32g

Quail Gumbo

Ingredients

  • 12 quail (3 lbs), quartered
  • 1 lb andouille sausage, sliced
  • 1/4 cup avocado oil
  • 1/4 cup almond flour
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 1 cup okra, sliced
  • 4 garlic cloves, minced
  • 6 cups chicken broth
  • 1 tsp xanthan gum
  • 2 tsp Cajun seasoning

Directions

  1. Roux: oil and flour, dark 10 minutes.
  2. Holy trinity saute with garlic, 5 minutes.
  3. Brown quail and sausage.
  4. Add broth, okra, spices; simmer 35 minutes.
  5. Quail tender? Thicken with xanthan.
  6. Rest off heat.
  7. Ladle up.

Macros per serving
Protein 50g, Net Carbs 8g, Calories 495, Fat 36g

Duck & Andouille Gumbo

Ingredients

  • 3 lbs duck legs, skinless, cubed
  • 1.5 lbs andouille sausage, sliced
  • 1/4 cup avocado oil
  • 1/4 cup almond flour
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 1 cup okra, sliced
  • 4 garlic cloves, minced
  • 6 cups duck broth
  • 1 tsp xanthan gum
  • 2 tsp Cajun seasoning

Directions

  1. Dark roux forms in 10 minutes.
  2. Add trinity, garlic; cook soft.
  3. Sear duck and sausage.
  4. Broth in, with okra and spices; low simmer 1 hour.
  5. Thicken.
  6. Pull duck meat if needed.
  7. Hot serve.

Macros per serving
Protein 46g, Net Carbs 9g, Calories 520, Fat 38g

Okra Gumbo (Smothered)

Ingredients

  • 2 lbs chicken thighs, cubed
  • 1.5 lbs sausage, sliced
  • 1/4 cup avocado oil
  • 2 cups okra, sliced thick
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 6 cups chicken broth
  • 1 tsp xanthan gum
  • 2 tsp Cajun seasoning

Directions

  1. Smother okra in oil 10 minutes to reduce slime.
  2. Add trinity and garlic; 5 minutes.
  3. Brown proteins.
  4. Broth, spices; simmer 45 minutes.
  5. Thicken lightly.
  6. Adjust taste.
  7. Done.

Macros per serving
Protein 44g, Net Carbs 10g, Calories 475, Fat 33g

File Gumbo (Thickened with Sassafras)

Ingredients

  • 2 lbs shrimp
  • 1 lb sausage, sliced
  • 1/4 cup avocado oil
  • 1/4 cup almond flour
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 6 cups shrimp broth
  • 2 tbsp file powder
  • 2 tsp Cajun seasoning

Directions

  1. Quick roux, 8 minutes.
  2. Trinity saute.
  3. Brown sausage; add shrimp last.
  4. Broth simmers 30 minutes.
  5. Off heat, stir file powder.
  6. No boil after file.
  7. Serve.

Macros per serving
Protein 43g, Net Carbs 6g, Calories 435, Fat 29g

Rabbit & Sausage Gumbo

Ingredients

  • 2.5 lbs rabbit, cubed
  • 1.5 lbs sausage, sliced
  • 1/4 cup avocado oil
  • 1/4 cup almond flour
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 1 cup okra, sliced
  • 4 garlic cloves, minced
  • 6 cups chicken broth
  • 1 tsp xanthan gum
  • 2 tsp Cajun seasoning

Directions

  1. Roux darkens.
  2. Veggies in.
  3. Rabbit and sausage brown.
  4. Broth simmers 50 minutes.
  5. Thicken.
  6. Tender check.
  7. Eat.

Macros per serving
Protein 49g, Net Carbs 8g, Calories 455, Fat 31g

Crawfish Gumbo

Ingredients

  • 3 lbs crawfish tails
  • 1 lb andouille, sliced
  • 1/4 cup avocado oil
  • 1/4 cup almond flour
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 1 cup okra, sliced
  • 4 garlic cloves, minced
  • 6 cups seafood broth
  • 1 tsp xanthan gum
  • 2 tsp Cajun seasoning

Directions

  1. Roux ready.
  2. Saute base.
  3. Sausage first, crawfish late.
  4. Broth 25 minutes.
  5. Thicken.
  6. Heat through.
  7. Enjoy.

Macros per serving
Protein 47g, Net Carbs 7g, Calories 445, Fat 30g

15 Traditional Stews and Smothered Dishes for Cozy Low-Carb Comfort

Stews and smothered dishes warm you from the inside out in New Orleans style. These one-pot Cajun and Creole favorites slow-cook proteins until tender and packed with flavor. We boost the sausage and meat for high protein hits, swap potatoes for cauliflower or radish, and cut carbs way down. Each serves six with over 40g protein and under 12g net carbs. Perfect for cozy nights. Pick your favorite and simmer away.

Crawfish Étouffée

Ingredients

  • 3 lbs crawfish tails
  • 1.5 lbs andouille sausage, sliced
  • 1/4 cup avocado oil
  • 1/4 cup almond flour
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 4 cups seafood broth
  • 1 tsp xanthan gum
  • 2 tsp Cajun seasoning
  • 1/4 cup heavy cream

Directions

  1. Heat oil; whisk in almond flour for roux, cook 8 minutes.
  2. Add onion, bell pepper, celery, garlic; saute 5 minutes.
  3. Stir in sausage; brown 6 minutes.
  4. Pour broth and seasoning; simmer 15 minutes.
  5. Add crawfish; cook 5 minutes until pink.
  6. Stir in cream and xanthan gum to thicken.
  7. Let sit 5 minutes; serve.

Macros per serving
Protein 46g, Net Carbs 8g, Calories 465, Fat 32g

Shrimp Creole

Ingredients

  • 2.5 lbs shrimp, peeled
  • 1 lb turkey sausage, sliced
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 28 oz diced tomatoes, no sugar
  • 2 cups chicken broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum
  • Salt to taste

Directions

  1. Heat oil; saute onion, pepper, celery, garlic 6 minutes.
  2. Add sausage; cook 5 minutes.
  3. Stir in tomatoes, broth, seasoning; boil.
  4. Simmer 20 minutes.
  5. Add shrimp; cook 4 minutes.
  6. Thicken with xanthan gum.
  7. Adjust salt; rest before serving.

Macros per serving
Protein 44g, Net Carbs 9g, Calories 440, Fat 29g

Chicken Sauce Piquant

Ingredients

  • 3 lbs chicken thighs, cubed
  • 1.5 lbs andouille, sliced
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 28 oz diced tomatoes
  • 2 cups chicken broth
  • 2 tsp Cajun seasoning
  • 1 tsp hot sauce
  • 1 tsp xanthan gum

Directions

  1. Brown chicken in oil 8 minutes; set aside.
  2. Saute trinity and garlic 5 minutes.
  3. Add sausage; cook 4 minutes.
  4. Stir tomatoes, broth, seasoning, hot sauce.
  5. Return chicken; simmer 40 minutes.
  6. Thicken with xanthan.
  7. Taste and serve hot.

Macros per serving
Protein 48g, Net Carbs 10g, Calories 485, Fat 34g

Shrimp Stew

Ingredients

  • 2.5 lbs shrimp
  • 1.5 lbs sausage, sliced
  • 1/4 cup avocado oil
  • 4 cups cauliflower florets
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 4 cups seafood broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Heat oil; cook cauliflower 8 minutes to soften.
  2. Add onion, pepper, celery, garlic; saute 5 minutes.
  3. Brown sausage 6 minutes.
  4. Pour broth and seasoning; simmer 15 minutes.
  5. Add shrimp; cook until pink.
  6. Stir xanthan gum to thicken.
  7. Serve right away.

Macros per serving
Protein 45g, Net Carbs 9g, Calories 455, Fat 31g

Beef Daube

Ingredients

  • 3 lbs beef chuck, cubed
  • 1 lb bacon, chopped
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 6 cups beef broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum
  • 2 bay leaves

Directions

  1. Brown beef and bacon in oil 10 minutes.
  2. Add trinity and garlic; cook 5 minutes.
  3. Pour broth, seasoning, bay leaves.
  4. Simmer covered 2 hours until tender.
  5. Remove bay; thicken with xanthan.
  6. Stir well; rest 10 minutes.
  7. Dish up.

Macros per serving
Protein 50g, Net Carbs 7g, Calories 520, Fat 38g

Crawfish Stew

Ingredients

  • 3 lbs crawfish tails
  • 1.5 lbs andouille, sliced
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 4 cups chicken broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum
  • 1/4 cup heavy cream

Directions

  1. Saute trinity and garlic in oil 6 minutes.
  2. Add sausage; brown 5 minutes.
  3. Stir broth and seasoning; simmer 10 minutes.
  4. Add crawfish; cook 6 minutes.
  5. Mix in cream; thicken with xanthan.
  6. Simmer 2 minutes.
  7. Enjoy hot.

Macros per serving
Protein 47g, Net Carbs 8g, Calories 475, Fat 33g

Cajun Meatball Stew (Boulettes)

Ingredients

  • 2.5 lbs ground pork
  • 1 lb andouille, sliced
  • 1/4 cup avocado oil
  • 1 small onion, diced (half for meatballs)
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 4 cups beef broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum
  • 1 egg (for meatballs)

Directions

  1. Mix pork, half onion, egg, 1 tsp seasoning; form meatballs.
  2. Brown meatballs in oil 8 minutes; remove.
  3. Saute rest of trinity, garlic, sausage 6 minutes.
  4. Add broth; return meatballs.
  5. Simmer 25 minutes.
  6. Thicken with xanthan.
  7. Serve.

Macros per serving
Protein 49g, Net Carbs 9g, Calories 500, Fat 36g

Chicken Fricassee

Ingredients

  • 3 lbs chicken thighs, bone-in
  • 1.5 lbs sausage, sliced
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 4 cups chicken broth
  • 2 tsp Cajun seasoning
  • 1/4 cup heavy cream
  • 1 tsp xanthan gum

Directions

  1. Brown chicken in oil 10 minutes; set aside.
  2. Cook trinity, garlic, sausage 7 minutes.
  3. Add broth, seasoning; return chicken.
  4. Simmer 35 minutes.
  5. Shred chicken; stir in cream.
  6. Thicken with xanthan.
  7. Heat through.

Macros per serving
Protein 46g, Net Carbs 8g, Calories 490, Fat 35g

Rabbit Sauce Piquant

Ingredients

  • 3 lbs rabbit, cubed
  • 1 lb andouille, sliced
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 28 oz diced tomatoes
  • 2 cups chicken broth
  • 2 tsp Cajun seasoning
  • 1 tsp hot sauce

Directions

  1. Brown rabbit and sausage in oil 9 minutes.
  2. Add trinity and garlic; saute 5 minutes.
  3. Stir tomatoes, broth, seasoning, hot sauce.
  4. Simmer 45 minutes until tender.
  5. Mash some tomatoes to thicken.
  6. Taste; adjust heat.
  7. Serve warm.

Macros per serving
Protein 48g, Net Carbs 10g, Calories 470, Fat 32g

Smothered Okra and Tomatoes

Ingredients

  • 2 lbs sausage, sliced
  • 2 cups okra, sliced
  • 28 oz diced tomatoes
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum
  • 1 lb shrimp (optional boost)

Directions

  1. Smother okra in oil 10 minutes.
  2. Add trinity, garlic; cook 5 minutes.
  3. Stir sausage and tomatoes.
  4. Season; simmer 25 minutes.
  5. Add shrimp if using; cook 4 minutes.
  6. Thicken with xanthan.
  7. Done.

Macros per serving
Protein 42g, Net Carbs 11g, Calories 450, Fat 30g

Grillades and Gravy

Ingredients

  • 3 lbs beef round, pounded thin
  • 1.5 lbs sausage, sliced
  • 1/4 cup avocado oil
  • 1/4 cup almond flour
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 cups beef broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Dredge beef in almond flour; brown in oil.
  2. Add trinity; cook 5 minutes.
  3. Stir sausage 4 minutes.
  4. Pour broth, seasoning; simmer 1.5 hours.
  5. Beef tender? Thicken.
  6. Slice beef; mix gravy.
  7. Serve over nothing.

Macros per serving
Protein 51g, Net Carbs 8g, Calories 515, Fat 37g

Turtle Stew

Ingredients

  • 3 lbs turtle meat (or beef), cubed
  • 1.5 lbs andouille, sliced
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 6 cups beef broth
  • 2 tsp Cajun seasoning
  • 2 hard-boiled eggs, chopped
  • 1 tsp xanthan gum

Directions

  1. Brown meat and sausage in oil 10 minutes.
  2. Saute trinity and garlic 5 minutes.
  3. Add broth, seasoning; simmer 1 hour.
  4. Stir in eggs.
  5. Thicken with xanthan.
  6. Simmer 5 minutes.
  7. Ladle out.

Macros per serving
Protein 49g, Net Carbs 7g, Calories 505, Fat 36g

Venison Stew

Ingredients

  • 3 lbs venison, cubed
  • 1 lb sausage, sliced
  • 1/4 cup avocado oil
  • 2 cups radish, chunked
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 cups venison broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Sear venison and sausage 9 minutes.
  2. Add veggies; cook 6 minutes.
  3. Pour broth, seasoning.
  4. Simmer 1.5 hours.
  5. Radish soft? Thicken.
  6. Rest off heat.
  7. Enjoy.

Macros per serving
Protein 52g, Net Carbs 9g, Calories 495, Fat 34g

Smothered Pork Roast

Ingredients

  • 4 lbs pork shoulder, cubed
  • 1.5 lbs andouille, sliced
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 4 cups pork broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Brown pork in oil 12 minutes.
  2. Add trinity, garlic, sausage; 7 minutes.
  3. Broth and seasoning in.
  4. Simmer covered 2 hours.
  5. Shred pork; thicken gravy.
  6. Stir together.
  7. Serve.

Macros per serving
Protein 50g, Net Carbs 8g, Calories 530, Fat 39g

Cabbage Patch Stew (with Andouille)

Ingredients

  • 2 lbs andouille, sliced
  • 2 lbs ground turkey
  • 1/4 cup avocado oil
  • 6 cups cabbage, shredded
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 cups chicken broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Brown turkey and sausage 8 minutes.
  2. Add cabbage, trinity; wilt 10 minutes.
  3. Pour broth, seasoning.
  4. Simmer 30 minutes.
  5. Cabbage tender; thicken.
  6. Adjust spice.
  7. Hot bowls.

Macros per serving
Protein 47g, Net Carbs 10g, Calories 460, Fat 31g

15 Signature Soups and Bisques That Scream New Orleans Luxury

These soups and bisques bring New Orleans glamour to your table. Silky and rich, they use bone broth bases and shellfish stars for that upscale feel. We keep cream light to avoid carb spikes and pack in proteins like crab and oysters. Each stays under 12g net carbs with over 40g protein. Recipes 26 through 40 turn simple pots into luxury bowls. Ready to sip some elegance?

Yakamein

Ingredients

  • 2 lbs beef shank, cubed
  • 1 lb shrimp, peeled
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 6 cups beef bone broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum
  • 2 hard-boiled eggs, sliced
  • Soy sauce alternative, low-carb, 2 tbsp

Directions

  1. Brown beef in oil 8 minutes; set aside.
  2. Saute onion, pepper, celery, garlic 5 minutes.
  3. Add shrimp; cook 3 minutes until pink.
  4. Pour broth and seasoning; simmer 20 minutes.
  5. Return beef; cook 10 more minutes.
  6. Stir xanthan gum to thicken.
  7. Top with egg slices.

Macros per serving
Protein 44g, Net Carbs 8g, Calories 445, Fat 30g

Commander’s Palace Turtle Soup

Ingredients

  • 2.5 lbs turtle meat (or beef), cubed
  • 1 lb andouille, sliced
  • 1/4 cup avocado oil
  • 1/4 cup almond flour
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 6 cups beef bone broth
  • 2 tsp Cajun seasoning
  • 2 tbsp low-carb sherry
  • 1 tsp xanthan gum
  • 2 hard-boiled eggs, chopped

Directions

  1. Roux: oil and flour, cook 8 minutes.
  2. Add trinity; saute 5 minutes.
  3. Brown turtle and sausage 7 minutes.
  4. Stir broth, seasoning, sherry; simmer 30 minutes.
  5. Thicken with xanthan gum.
  6. Add eggs off heat.
  7. Ladle hot.

Macros per serving
Protein 46g, Net Carbs 7g, Calories 460, Fat 32g

Crawfish, Crab & Corn Chowder

Ingredients

  • 1.5 lbs crawfish tails
  • 1 lb crab meat
  • 1/2 cup corn kernels (fresh, limited)
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 4 cups seafood bone broth
  • 1/4 cup heavy cream
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Heat oil; saute onion, celery, garlic, corn 6 minutes.
  2. Add crawfish and crab; stir 4 minutes.
  3. Pour broth and seasoning; simmer 15 minutes.
  4. Stir in cream.
  5. Thicken with xanthan gum.
  6. Simmer 2 minutes.
  7. Serve creamy.

Macros per serving
Protein 43g, Net Carbs 10g, Calories 435, Fat 29g

Louisiana Oyster Stew

Ingredients

  • 2 dozen oysters, shucked
  • 1.5 lbs shrimp
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 4 cups seafood bone broth
  • 1/4 cup heavy cream
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Saute onion, celery, garlic in oil 5 minutes.
  2. Add shrimp; cook 4 minutes.
  3. Pour broth and seasoning; simmer 10 minutes.
  4. Add oysters and cream; heat 3 minutes.
  5. Thicken lightly.
  6. Adjust salt.
  7. Bowl up.

Macros per serving
Protein 45g, Net Carbs 6g, Calories 420, Fat 28g

Crab Bisque

Ingredients

  • 2 lbs crab meat
  • 1 lb sausage, sliced
  • 1/4 cup avocado oil
  • 1/4 cup almond flour
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 cups seafood bone broth
  • 1/4 cup heavy cream
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Roux cooks 8 minutes.
  2. Add trinity; saute 5 minutes.
  3. Stir sausage; brown 5 minutes.
  4. Broth and seasoning in; simmer 20 minutes.
  5. Add crab and cream.
  6. Thicken with xanthan.
  7. Puree half for silkiness.

Macros per serving
Protein 47g, Net Carbs 8g, Calories 475, Fat 34g

Shrimp and Artichoke Soup

Ingredients

  • 2.5 lbs shrimp
  • 14 oz artichoke hearts, chopped
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 4 cups chicken bone broth
  • 1/4 cup heavy cream
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Saute onion, celery, garlic, artichokes 7 minutes.
  2. Add shrimp; cook pink.
  3. Pour broth and seasoning; simmer 15 minutes.
  4. Stir cream.
  5. Thicken.
  6. Blend smooth if desired.
  7. Heat and serve.

Macros per serving
Protein 44g, Net Carbs 9g, Calories 440, Fat 30g

Cajun Corn Soup

Ingredients

  • 1.5 lbs andouille, sliced
  • 1/2 cup corn (limited)
  • 2 lbs ground turkey
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 6 cups chicken bone broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Brown turkey and sausage 8 minutes.
  2. Add trinity and corn; cook 5 minutes.
  3. Pour broth; simmer 25 minutes.
  4. Season well.
  5. Thicken with xanthan.
  6. Rest 5 minutes.
  7. Enjoy.

Macros per serving
Protein 46g, Net Carbs 10g, Calories 455, Fat 31g

Speckled Butter Bean, Okra, and Lamb Soup

Ingredients

  • 2 lbs lamb shoulder, cubed
  • 1/2 cup butter beans (limited, cooked)
  • 1 cup okra, sliced
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 6 cups lamb bone broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Brown lamb 10 minutes.
  2. Add trinity, okra, beans; saute 6 minutes.
  3. Broth and seasoning; simmer 40 minutes.
  4. Lamb tender.
  5. Thicken.
  6. Stir.
  7. Serve hot.

Macros per serving
Protein 48g, Net Carbs 11g, Calories 485, Fat 35g

Creamy Crawfish Soup

Ingredients

  • 3 lbs crawfish tails
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 4 cups seafood bone broth
  • 1/2 cup heavy cream
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Saute trinity and garlic 6 minutes.
  2. Add crawfish; stir 5 minutes.
  3. Broth in; simmer 15 minutes.
  4. Cream and seasoning.
  5. Thicken.
  6. Blend part.
  7. Warm bowls.

Macros per serving
Protein 45g, Net Carbs 7g, Calories 450, Fat 32g

Spinach Soup with Oysters

Ingredients

  • 2 dozen oysters
  • 4 cups spinach, chopped
  • 1 lb bacon, chopped
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 4 cups seafood bone broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Cook bacon crisp; remove.
  2. Saute onion, celery, garlic, spinach 5 minutes.
  3. Add oysters; heat 3 minutes.
  4. Broth and seasoning; simmer 10 minutes.
  5. Thicken.
  6. Stir bacon back.
  7. Serve.

Macros per serving
Protein 42g, Net Carbs 6g, Calories 465, Fat 36g

Alligator Soup

Ingredients

  • 2.5 lbs alligator meat, cubed
  • 1 lb sausage, sliced
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 6 cups chicken bone broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum
  • 2 tbsp low-carb sherry

Directions

  1. Brown alligator and sausage 9 minutes.
  2. Add trinity; cook 5 minutes.
  3. Broth, sherry, seasoning; simmer 30 minutes.
  4. Tender meat.
  5. Thicken.
  6. Rest.
  7. Ladle.

Macros per serving
Protein 49g, Net Carbs 8g, Calories 470, Fat 33g

Potato and Ground Meat Stew

Ingredients

  • 2 lbs ground beef
  • 3 cups cauliflower, chunked
  • 1.5 lbs sausage, sliced
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 cups beef bone broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Brown beef and sausage 8 minutes.
  2. Add trinity and cauliflower; 6 minutes.
  3. Broth in; simmer 25 minutes.
  4. Cauli soft.
  5. Thicken.
  6. Season.
  7. Done.

Macros per serving
Protein 50g, Net Carbs 9g, Calories 495, Fat 37g

Creamy Shrimp and Corn Soup

Ingredients

  • 2 lbs shrimp
  • 1/2 cup corn (limited)
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 4 cups seafood bone broth
  • 1/4 cup heavy cream
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Saute onion, celery, garlic, corn 5 minutes.
  2. Shrimp in; pink.
  3. Broth and seasoning; 15 minutes.
  4. Cream added.
  5. Thicken.
  6. Stir smooth.
  7. Serve.

Macros per serving
Protein 44g, Net Carbs 10g, Calories 440, Fat 29g

Smoked Turkey Soup

Ingredients

  • 3 lbs smoked turkey, shredded
  • 1 cup okra, sliced
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 6 cups turkey bone broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Saute trinity and okra 7 minutes.
  2. Add turkey; warm 5 minutes.
  3. Broth and seasoning; simmer 20 minutes.
  4. Thicken.
  5. Taste.
  6. Rest.
  7. Hot.

Macros per serving
Protein 48g, Net Carbs 7g, Calories 460, Fat 31g

Sweet Potato and Bacon Soup

Ingredients

  • 2 lbs zucchini, chunked
  • 1.5 lbs bacon, chopped
  • 1 lb sausage, sliced
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 cups chicken bone broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Cook bacon crisp; set aside.
  2. Saute trinity and zucchini 8 minutes.
  3. Add sausage; brown.
  4. Broth in; simmer 20 minutes.
  5. Thicken.
  6. Bacon back.
  7. Enjoy.

Macros per serving
Protein 46g, Net Carbs 9g, Calories 480, Fat 35g

10 Hearty Creole and Cajun Classics Turned Protein Powerhouses

Bean and meat dishes define cozy Creole and Cajun comfort. Think slow-simmered pots that fill your home with smoky, spicy aromas. We transform these classics into thick soups and stews. Cut beans way back or swap for okra and lupini for low carbs. Double up on ham hocks, sausage, and stew meats for massive protein. Each bowl hits over 40g protein and stays under 12g net carbs. Perfect meal prep that tastes like home. Fire up your pot for these 10 favorites.

Red Beans and “Rice” Stew (Cauliflower Rice Base)

Ingredients

  • 2 lbs andouille sausage, sliced
  • 1 lb ham hocks, cubed
  • 1 cup okra, sliced (bean sub)
  • 3 cups cauliflower rice
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 6 cups chicken broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Brown sausage and ham in oil 8 minutes.
  2. Add onion, pepper, celery, garlic; saute 5 minutes.
  3. Stir in okra and cauliflower rice; cook 4 minutes.
  4. Pour broth and seasoning; simmer 30 minutes.
  5. Shred ham off bone; mix back in.
  6. Thicken with xanthan gum.
  7. Serve steaming.

Macros per serving
Protein 48g, Net Carbs 9g, Calories 475, Fat 34g

White Beans and Ham Hock Soup

Ingredients

  • 3 lbs ham hocks, meaty
  • 1.5 lbs sausage, sliced
  • 1/2 cup lupini beans, rinsed
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 6 cups ham bone broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Simmer ham hocks in broth 1 hour; shred meat.
  2. Heat oil; brown sausage 6 minutes.
  3. Add trinity and garlic; cook 5 minutes.
  4. Stir lupini and seasoning.
  5. Add shredded ham and broth; simmer 20 minutes.
  6. Thicken lightly.
  7. Taste and adjust.

Macros per serving
Protein 50g, Net Carbs 8g, Calories 495, Fat 36g

Black-Eyed Peas with Bacon Stew

Ingredients

  • 2 lbs bacon, chopped
  • 2 lbs pork shoulder, cubed
  • 1/2 cup black-eyed peas, cooked (minimal)
  • 1 cup okra, sliced
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 6 cups pork broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Crisp bacon; set aside.
  2. Brown pork in oil 8 minutes.
  3. Saute trinity 5 minutes.
  4. Add peas, okra, broth, seasoning; simmer 35 minutes.
  5. Stir bacon back.
  6. Thicken with xanthan.
  7. Rest 5 minutes.

Macros per serving
Protein 47g, Net Carbs 10g, Calories 485, Fat 35g

Lentil Soup with Andouille

Ingredients

  • 2.5 lbs andouille, sliced
  • 1 lb ground turkey
  • 1/4 cup green lentils (minimal)
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 6 cups chicken broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Brown turkey and sausage 7 minutes.
  2. Add trinity and garlic; saute 5 minutes.
  3. Stir lentils and broth; simmer 40 minutes.
  4. Lentils soft.
  5. Season fully.
  6. Thicken.
  7. Bowl hot.

Macros per serving
Protein 46g, Net Carbs 9g, Calories 460, Fat 32g

Lima Beans and Smoked Sausage Soup

Ingredients

  • 2 lbs smoked sausage, sliced
  • 2 lbs chicken thighs, cubed
  • 1/2 cup lima beans (limited)
  • 1 cup cabbage, shredded
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 6 cups chicken broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Brown chicken and sausage 8 minutes.
  2. Add trinity and cabbage; wilt 6 minutes.
  3. Stir limas and broth; simmer 30 minutes.
  4. Tender check.
  5. Season.
  6. Thicken.
  7. Serve.

Macros per serving
Protein 49g, Net Carbs 10g, Calories 480, Fat 34g

Vegetable Soup with Stew Meat

Ingredients

  • 3 lbs beef stew meat, cubed
  • 1.5 lbs sausage, sliced
  • 2 cups zucchini, chunked
  • 1 cup okra, sliced
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 6 cups beef broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Sear beef and sausage 10 minutes.
  2. Add veggies; cook 5 minutes.
  3. Pour broth and seasoning; simmer 1 hour.
  4. Meat tender.
  5. Thicken.
  6. Stir.
  7. Enjoy.

Macros per serving
Protein 51g, Net Carbs 8g, Calories 500, Fat 37g

Cream of Mushroom Soup

Ingredients

  • 2 lbs chicken breast, shredded
  • 1 lb bacon, chopped
  • 4 cups mushrooms, sliced
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 4 cups chicken broth
  • 1/2 cup heavy cream
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Crisp bacon; set aside.
  2. Saute mushrooms, onion, celery, garlic 8 minutes.
  3. Add chicken; cook 5 minutes.
  4. Broth and seasoning; simmer 15 minutes.
  5. Stir cream and xanthan.
  6. Bacon in.
  7. Blend smooth.

Macros per serving
Protein 45g, Net Carbs 7g, Calories 455, Fat 33g

Ham and Bean Soup

Ingredients

  • 3 lbs ham, diced
  • 1.5 lbs turkey sausage, sliced
  • 1/2 cup lupini beans
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 6 cups ham broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Brown sausage and ham 7 minutes.
  2. Add trinity; saute 5 minutes.
  3. Stir lupini and broth; simmer 25 minutes.
  4. Flavor builds.
  5. Thicken.
  6. Adjust salt.
  7. Ladle up.

Macros per serving
Protein 48g, Net Carbs 8g, Calories 470, Fat 34g

Smothered Cauliflower with Sugar-Free Syrup

Ingredients

  • 2.5 lbs pork sausage, sliced
  • 4 cups cauliflower, chunked
  • 1 tbsp sugar-free syrup (optional)
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 4 cups pork broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Smother cauliflower in oil 10 minutes.
  2. Add trinity; cook 5 minutes.
  3. Brown sausage.
  4. Broth, seasoning, syrup; simmer 20 minutes.
  5. Cauli soft.
  6. Thicken.
  7. Stir and serve.

Macros per serving
Protein 44g, Net Carbs 10g, Calories 465, Fat 35g

Chicken and Almond Flour Dumpling Stew

Ingredients

  • 3 lbs chicken thighs, cubed
  • 1.5 lbs andouille, sliced
  • 1/2 cup almond flour (dumplings)
  • 1 egg (dumplings)
  • 1/4 cup avocado oil
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 6 cups chicken broth
  • 2 tsp Cajun seasoning
  • 1 tsp xanthan gum

Directions

  1. Brown chicken and sausage 8 minutes.
  2. Add trinity; saute 5 minutes.
  3. Pour broth; simmer 20 minutes.
  4. Mix almond flour, egg for dumplings; drop in.
  5. Cook 10 minutes firm.
  6. Thicken broth.
  7. Serve dumplings in stew.

Macros per serving
Protein 50g, Net Carbs 9g, Calories 510, Fat 38g

Enjoy!

These 50 high-protein low-carb soup and stew New Orleans recipes cover it all. You get 10 gumbos loaded with shrimp and andouille. 15 stews like crawfish étouffée and beef daube. 15 soups from crab bisque to oyster stews. And 10 classics turned protein bombs, like red beans with cauliflower rice.

Each one packs 40-50 grams of protein to keep you full and strong. Net carbs stay under 15 grams so you drop pounds without missing those bold Cajun kicks. Batch cook on Sunday. Try one or two each week for easy meal prep that tastes like Bourbon Street.

Pin this post now. Save your favorites. Drop a comment: which recipe hits first? Subscribe for more low-carb NOLA hits in 2026.

Are these keto-friendly? Yes. All clock in under 15 grams net carbs per serving.

Bring Mardi Gras magic home any day. Savor the spice, skip the guilt. Your pot simmers, your goals win.

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