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

Picture this: a hot skillet sizzling with spicy shrimp, smoky sausage, and rich Creole spices. You get that bold New Orleans flavor without the guilt. These Best 50 High-Protein/Low-Carb/Sugar Free Stovetop/Skillet New Orleans Recipes pack 30-50g protein per serving and stay under 10g net carbs.

They support your weight loss goals and keep energy steady all day. Plus, they’re keto-friendly with sugar-free twists on Cajun classics. No more bland meals when you crave Southern comfort.

All 50 recipes use simple stovetop or skillet methods. No oven time needed, perfect for busy home cooks. Whip them up in 30 minutes or less.

You’ll find base recipes, hearty gumbos and soups, one-pot dishes with cauli rice swaps, seafood skillets, meat mains, and veggie sides. These stovetop skillet Cajun meals bring NOLA to your kitchen.

Ready to fire up the stove? Let’s dive into the 50 recipes now.

bustling-new-orleans-creole-cajun-kitchen-356f0e90 - Keto Sugar Free

Master Low-Carb Bases: Holy Trinity and Foundations for Bold Flavor

New Orleans cooking starts with solid bases. Think of the Holy Trinity (onions, bell peppers, celery) as your flavor backbone. Pair it with roux, seasoning blends, and stocks, all tweaked for low-carb life. We swap wheat flour for almond flour in roux to keep carbs under 1g per serving. These five staples build bold taste in every skillet recipe ahead. They stay sugar-free and boost protein where you can. Stock your kitchen with them now. You’ll cut prep time and amp up that Cajun kick.

Dark Roux: Gumbo’s Deep Flavor Base

This dark roux gives gumbo its signature richness. Cook it low and slow in your skillet for a nutty, chocolate hue without the carbs.

Ingredients:

1/2 cup avocado oil
1/2 cup blanched almond flour
1/4 tsp salt

Directions:

Heat oil in heavy skillet over medium-high.
Whisk in almond flour; reduce heat to low.
Stir constantly 25-35 min until peanut butter dark.
Cool before using.

Macros per tbsp (makes 1 cup): Protein 1g, Net Carbs 1g, Calories 110

Stir a few tablespoons into your next gumbo base. It thickens without guilt and holds up to shrimp or sausage.

Light/Blonde Roux: Étouffée’s Smooth Start

Keep it quick for étouffée or creamy sauces. This blonde version adds body fast, perfect for weeknight skillets.

Ingredients:

1/2 cup butter
1/2 cup almond flour
Pinch cayenne

Directions:

Melt butter in skillet over medium.
Add almond flour, whisk 5-10 min to light tan.
Remove from heat.

Macros per tbsp: Protein 1g, Net Carbs 1g, Calories 100

Use it as the first step in shrimp étouffée. The cayenne hints at heat without overpowering your protein stars.

bustling-new-orleans-creole-cajun-kitchen-prep-aa968ce9 - Keto Sugar Free

Smothered Trinity: Soft Veggie Flavor Bomb

The Holy Trinity shines when smothered soft. It melts into every dish, building that true NOLA depth on low carbs.

Ingredients:

1 large onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
2 tbsp avocado oil
1 tsp Creole seasoning

Directions:

Heat oil in skillet over medium.
Add veggies; cook 15 min stirring until very soft.
Season and use as base.

Macros per 1/4 cup: Protein 1g, Net Carbs 4g, Calories 60

Toss this into jambalaya or chicken skillets. It’s your go-to starter for 80% of these recipes.

Homemade Creole Seasoning: Your Spice Staple

Skip store-bought salts. Mix this blend for fresh punch in every shake. It amps protein mains without carbs.

Ingredients:

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

Directions:

Mix all in jar.
Store airtight.

Macros per tsp: Protein 0g, Net Carbs 0g, Calories 5

Sprinkle 1-2 tsp per pound of meat or seafood. Adjust cayenne for your heat tolerance.

Shrimp Stock: Seafood’s Secret Weapon

Turn shells into gold. This stock adds umami to gumbos and étouffée, keeping things light and protein-forward.

Ingredients:

Shells from 2 lb shrimp
1 onion quartered
2 celery stalks chopped
1 lemon halved
8 cups water
2 bay leaves

Directions:

Sauté shells onion celery in pot 5 min.
Add water lemon bay; simmer 45 min.
Strain.

Macros per cup: Protein 2g, Net Carbs 1g, Calories 20

Freeze in ice cube trays for easy skillet adds. It elevates any shrimp recipe instantly.

new-orleans-cajun-kitchen-gumbo-cooking-1060246f - Keto Sugar Free

Hearty Stovetop Gumbos and Soups Brimming with Protein

You love that thick, soul-warming gumbo or a steamy bowl of soup after a long day. These 10 stovetop recipes deliver just that, loaded with high-protein low-carb punches from chicken, sausage, seafood, and more. Pull out your dark roux, trinity mix, and Creole seasoning from the bases section. They simmer in one pot for easy cleanup. Each recipe serves 4, packs 30-50g protein, and keeps net carbs under 10g. No rice needed; the okra, file, or cream thickens perfectly. Fire up the stove and taste New Orleans comfort without the carb crash.

Chicken and Andouille Sausage Gumbo

This classic gumbo stars tender chicken thighs and spicy andouille for a protein-packed meal that simmers low and slow. The dark roux and okra create that signature slick texture. Spoon it over greens if you want bulk.

Ingredients:

1/2 cup dark roux
1 lb chicken thighs, diced
1 lb andouille, sliced
1 onion, chopped
1 bell pepper, chopped
2 celery stalks, chopped
6 cups shrimp stock
1 lb okra, sliced
2 tsp Creole seasoning

Directions:

Make roux in pot over medium heat.
Add onion, bell pepper, and celery; cook 10 minutes until soft.
Stir in stock, okra, and seasoning; simmer 30 minutes.
Add chicken and sausage; cook 20 minutes more until tender.

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

Freeze leftovers for quick lunches. The flavors deepen overnight.

Seafood Gumbo with Crab, Shrimp, and Oysters

Fresh seafood shines in this gumbo. Shrimp, lump crab, and oysters bring briny pop amid the roux base. Add them late to keep textures firm.

Ingredients:

1/2 cup dark roux
1 lb shrimp, peeled
1 lb lump crab meat
1 dozen oysters, shucked
1 onion, chopped
1 bell pepper, chopped
2 celery stalks, chopped
6 cups shrimp stock
1 lb okra, sliced
2 tsp Creole seasoning

Directions:

Cook roux with onion, bell pepper, and celery 10 minutes.
Add stock and okra; simmer 30 minutes.
Stir in shrimp, crab, and oysters; cook 10 minutes until done.

Macros per serving: Protein 48g, Net Carbs 8g, Calories 420

Serve hot with a lemon squeeze. It’s a keto feast from the Gulf.

Gumbo z’Herbes (Green Gumbo)

Greens take center stage here, wilted into a hearty base with smoky sausage. Filé powder adds that earthy finish traditionalists crave. Low-carb greens keep it light.

Ingredients:

1/2 cup dark roux
2 lbs greens (spinach, collards), chopped
1 lb andouille sausage, sliced
1 onion, chopped
1 bell pepper, chopped
2 celery stalks, chopped
6 cups shrimp stock
1 tsp filé powder

Directions:

Cook roux with onion, bell pepper, celery, and greens 20 minutes.
Pour in stock and sausage; simmer 1 hour.
Stir in filé powder off heat.

Macros per serving: Protein 35g, Net Carbs 7g, Calories 380

Vary greens with kale or mustard for new twists each time.

Duck and Andouille Gumbo

Rich duck confit pairs with andouille for bold, fatty satisfaction. The roux clings to every bite. Duck skin crisps up nicely in the pot.

Ingredients:

1/2 cup dark roux
2 lb duck confit, chunked
1 lb andouille, sliced
1 onion, chopped
1 bell pepper, chopped
2 celery stalks, chopped
1 lb okra, sliced
6 cups shrimp stock
2 tsp Creole seasoning

Directions:

Cook roux with onion, bell pepper, celery, and okra 10 minutes.
Add stock; simmer 45 minutes.
Stir in duck and andouille; cook 20 minutes.

Macros per serving: Protein 50g, Net Carbs 8g, Calories 520

Hunt for confit at specialty stores or make your own slow.

Okra and Tomato Gumbo

Okra fries first for that ropey thickness, no file needed. Shrimp and sausage swim in a tangy tomato broth. Simple yet full of NOLA spirit.

Ingredients:

2 lb okra, sliced
28 oz no-sugar diced tomatoes
1 lb shrimp, peeled
1 lb andouille sausage, sliced
1 onion, chopped
1 bell pepper, chopped
2 celery stalks, chopped
4 cups shrimp stock
2 tsp Creole seasoning

Directions:

Fry okra in pot until dry, about 20 minutes.
Add onion, bell pepper, celery, tomatoes, stock, and seasoning; simmer 20 minutes.
Add shrimp and sausage; cook until pink, 10 minutes.

Macros per serving: Protein 40g, Net Carbs 9g, Calories 410

Fresh okra works best; frozen softens too much.

Shrimp and Corn Soup

Sweet corn kernels add just enough pop without carb overload. Shrimp dominate for protein power. Cream finishes it silky smooth.

Ingredients:

2 lb shrimp, peeled
1 cup corn kernels (limited for low-carb)
1 onion, chopped
1 bell pepper, chopped
2 celery stalks, chopped
4 cups shrimp stock
1 cup heavy cream
2 tsp Cajun spice

Directions:

Sauté onion, bell pepper, and celery in pot 5 minutes.
Add stock, corn, and shrimp; simmer 15 minutes.
Stir in cream; heat through.

Macros per serving: Protein 38g, Net Carbs 7g, Calories 350

Use frozen corn; thaw first to control portions.

Oyster-Artichoke Soup

Oysters meet tangy artichokes in a creamy hug. The stock pulls Gulf flavors together fast. Elegant yet rustic.

Ingredients:

2 dozen oysters, shucked
14 oz artichoke hearts, chopped
1 onion, chopped
1 bell pepper, chopped
2 celery stalks, chopped
4 cups shrimp stock
1 cup heavy cream
1 tsp Creole seasoning

Directions:

Cook onion, bell pepper, and celery in pot 5 minutes.
Add stock and artichokes; simmer 10 minutes.
Stir in oysters and cream; cook 5 minutes.

Macros per serving: Protein 30g, Net Carbs 6g, Calories 320

Rinse artichokes well to cut sodium.

Turtle Soup

Turtle meat (or beef sub) browns deep for meaty depth. Sherry adds a sharp lift, eggs bring tradition. Hardy and filling.

Ingredients:

1.5 lb turtle meat (or beef), diced
1 onion, chopped
1 bell pepper, chopped
2 celery stalks, chopped
4 cups shrimp stock
1/4 cup dry sherry
2 hardboiled eggs, chopped
2 tsp Creole seasoning

Directions:

Brown meat with onion, bell pepper, and celery in pot.
Add stock and seasoning; simmer 1 hour.
Finish with sherry and eggs.

Macros per serving: Protein 45g, Net Carbs 5g, Calories 400

Beef shines if turtle hides in your market.

Creamy Crawfish Bisque

Crawfish tails make this bisque luxurious. Blonde roux smooths the cream base. Pure Southern decadence.

Ingredients:

2 lb crawfish tails
1 onion, chopped
1 bell pepper, chopped
2 celery stalks, chopped
4 cups shrimp stock
2 cups heavy cream
2 tbsp blonde roux

Directions:

Cook blonde roux with onion, bell pepper, celery, and crawfish 10 minutes.
Add stock and cream; simmer 20 minutes.

Macros per serving: Protein 42g, Net Carbs 6g, Calories 430

Splash hot sauce tableside for kick.

Turkey Neck and White Bean Soup

Smoky turkey necks fall off bone into bean broth. Low-carb beans add fiber without spike. Slow simmer pays off big.

Ingredients:

2 lb turkey necks
1 cup low-carb white beans (canned, drained)
1 onion, chopped
1 bell pepper, chopped
2 celery stalks, chopped
6 cups shrimp stock
1 tbsp smoked paprika

Directions:

Brown turkey necks with onion, bell pepper, and celery in pot.
Add beans, stock, and paprika; simmer 1.5 hours.
Shred meat off bones before serving.

Macros per serving: Protein 48g, Net Carbs 8g, Calories 390

Pick meat clean; bones boost flavor.

Low-Carb Jambalaya, Étouffée, and One-Pot Skillet Stars

Jambalaya and étouffée bring New Orleans to life in one skillet. These 12 high-protein low-carb recipes swap rice for cauliflower rice or shirataki noodles. You get that smoky spice and tender protein without carb worries. Pull out your trinity mix, roux, and Creole seasoning. Most cook in 30-45 minutes for four servings. Each hits 35-50g protein and under 10g net carbs. Perfect for weeknights when you want bold flavors fast.

Creole Jambalaya (With Tomato)

Tomatoes add a tangy twist to this shrimp-chicken-sausage jambalaya. Cauliflower rice soaks up every spicy drop. It’s a crowd favorite that feels indulgent.

Ingredients:

1 lb shrimp, peeled and deveined
1 lb chicken thighs, diced
1/2 lb andouille sausage, sliced
1 onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
28 oz no-sugar diced tomatoes
4 cups cauliflower rice
2 tsp Creole seasoning
2 tbsp avocado oil

Directions:

Heat oil in large skillet over medium. Brown chicken, sausage, and shrimp with trinity for 10 minutes.
Stir in tomatoes and Creole seasoning. Simmer 20 minutes until thickened.
Add cauliflower rice. Cook 5 minutes until tender.

Macros per serving: Protein 45g, Net Carbs 9g, Calories 420

Freeze portions for easy grabs. Heat with a splash of stock.

Cajun Jambalaya (Brown/No Tomato)

Skip tomatoes for a deeper brown gravy base. Chicken and sausage lead with pure Cajun punch. Cauli rice fits right in.

Ingredients:

1 lb chicken thighs, diced
1 lb andouille sausage, sliced
1 onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
4 cups shrimp stock
4 cups cauliflower rice
2 tsp Creole seasoning
2 tbsp avocado oil

Directions:

Heat oil in skillet over medium. Brown chicken and sausage with trinity 10 minutes.
Pour in stock and Creole seasoning. Simmer 25 minutes.
Stir in cauliflower rice. Cook 5 minutes to absorb flavors.

Macros per serving: Protein 47g, Net Carbs 7g, Calories 450

Double the sausage if you love smoke. It amps protein too.

Crawfish Étouffée

Crawfish tails shine in blonde roux gravy. This creamy classic clings to every bite. Stock keeps it light yet rich.

Ingredients:

2 lb crawfish tails
1/2 cup blonde roux
1 onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
4 cups shrimp stock
2 tsp Cajun spice
2 tbsp butter

Directions:

Melt butter in skillet. Cook blonde roux with trinity 10 minutes.
Whisk in stock and Cajun spice. Simmer 10 minutes.
Add crawfish tails. Cook 5 minutes until heated.

Macros per serving: Protein 40g, Net Carbs 6g, Calories 380

Serve over greens for extra crunch. Fresh parsley tops it.

Shrimp Étouffée

Shrimp takes over in this étouffée. Same roux base but quicker cook time. Tender and saucy every time.

Ingredients:

2 lb shrimp, peeled and deveined
1/2 cup blonde roux
1 onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
4 cups shrimp stock
2 tsp Creole seasoning
2 tbsp butter

Directions:

Melt butter in skillet. Cook roux with trinity 10 minutes.
Add stock and seasoning. Simmer 10 minutes.
Stir in shrimp. Cook gently 5 minutes until pink.

Macros per serving: Protein 42g, Net Carbs 6g, Calories 370

Don’t overcook shrimp. They toughen fast.

Red Beans and Rice

Smoked sausage flavors low-carb red beans. Cauli rice mimics the original perfectly. Slow simmer builds taste.

Ingredients:

1 lb smoked sausage, sliced
1 cup low-carb red beans, drained
1 onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
4 cups shrimp stock
4 cups cauliflower rice
2 tsp Creole seasoning
1 tbsp avocado oil

Directions:

Heat oil in skillet. Brown sausage with trinity 8 minutes.
Add beans, stock, and seasoning. Simmer 45 minutes.
Stir in cauliflower rice. Cook 5 minutes.

Macros per serving: Protein 38g, Net Carbs 9g, Calories 410

Rinse beans to cut sodium. Add hot sauce at the end.

White Beans and Smoked Sausage

White beans pair with smoky sausage for comfort. Trinity melts in during simmer. Hearty and simple.

Ingredients:

1.5 lb smoked sausage, sliced
1 cup low-carb white beans, drained
1 onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
4 cups shrimp stock
1 tsp smoked paprika
2 tsp Creole seasoning

Directions:

Brown sausage with trinity in skillet 8 minutes.
Add beans, stock, paprika, and seasoning. Simmer 40 minutes.
Adjust thickness with extra stock if needed.

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

Slice sausage thick for better bite.

Dirty Rice (Rice Dressing)

Ground pork and liver mix dirty up cauli rice. Gizzards optional for extra chew. Bold and filling.

Ingredients:

1 lb ground pork
1/4 lb chicken liver, chopped
1 onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
4 cups cauliflower rice
2 tsp Creole seasoning
Optional: 1/2 cup chicken gizzards, diced

Directions:

Brown pork, liver, and gizzards (if using) with trinity 10 minutes.
Stir in Creole seasoning. Cook 5 minutes.
Add cauliflower rice. Stir 5 minutes until flavored.

Macros per serving: Protein 35g, Net Carbs 7g, Calories 360

Skip liver if new to it. Pork alone works great.

Chicken Sauce Piquant (Smothered Stew)

Chicken thighs stew in tomatoes with heat. Hot sauce kicks it up. Tangy and tender.

Ingredients:

2 lb chicken thighs, diced
1 onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
28 oz no-sugar diced tomatoes
2 cups shrimp stock
2 tsp hot sauce
2 tsp Creole seasoning
2 tbsp avocado oil

Directions:

Heat oil in skillet. Brown chicken with trinity 10 minutes.
Add tomatoes, stock, hot sauce, and seasoning.
Simmer 45 minutes until chicken shreds easy.

Macros per serving: Protein 46g, Net Carbs 8g, Calories 400

Thighs stay juicy over breasts here.

Crawfish Fettuccine

Shirataki noodles hold creamy crawfish sauce. Parmesan melts in smooth. Pasta night fixed.

Ingredients:

1.5 lb crawfish tails
8 oz shirataki noodles, rinsed
1 onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
2 cups heavy cream
1/2 cup Parmesan cheese
2 tsp Creole seasoning

Directions:

Sauté trinity and crawfish in skillet 8 minutes.
Pour in cream and seasoning. Simmer 10 minutes.
Add noodles and Parmesan. Heat 5 minutes.

Macros per serving: Protein 38g, Net Carbs 5g, Calories 390

Dry noodles well after rinse. No sliminess.

Smothered Pork Chops & Gravy

Thick pork chops smother in gravy. Xanthan thickens without flour. Juicy and rich.

Ingredients:

4 thick pork chops (1-inch)
1 onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
2 cups shrimp stock
2 tbsp xanthan gum thickener
2 tsp Creole seasoning
2 tbsp avocado oil

Directions:

Heat oil in skillet. Brown chops with trinity 8 minutes per side.
Add stock and seasoning. Cover and simmer 30 minutes.
Stir in xanthan for gravy.

Macros per serving: Protein 50g, Net Carbs 4g, Calories 450

Bone-in chops add more flavor.

Rice and Gravy

Chicken or beef gravy pours over cauli rice. Simple skillet magic. Homey comfort.

Ingredients:

2 lb chicken thighs or beef, diced
1 onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
4 cups shrimp stock
4 cups cauliflower rice
2 tsp Creole seasoning
2 tbsp avocado oil

Directions:

Heat oil. Brown meat with trinity 10 minutes.
Add stock and seasoning. Simmer 30 minutes to gravy.
Stir in cauliflower rice 5 minutes.

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

Beef gives deeper taste. Try both.

Cajun Sausage & Rice Skillet

Sausage skillet with cauli rice cooks fast. Trinity balances the spice. One-pan easy.

Ingredients:

1.5 lb andouille sausage, sliced
1 onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
4 cups cauliflower rice
1 cup shrimp stock
2 tsp Creole seasoning
1 tbsp avocado oil

Directions:

Heat oil in skillet. Brown sausage with trinity 8 minutes.
Add stock and seasoning. Simmer 5 minutes.
Stir in cauliflower rice 10 minutes.

Macros per serving: Protein 40g, Net Carbs 7g, Calories 420

Slice sausage on bias for pretty plate.

Fresh Seafood Skillets: Quick High-Protein Coastal Hits

Crave that fresh Gulf catch without the carbs? These 9 high-protein low-carb New Orleans skillet recipes star shrimp, crab, crawfish, and fish. They sizzle fast in one pan with your Creole seasoning, trinity mix, and low-carb breadings like almond flour or pork rinds. Each serves 4, packs 30-45g protein, and stays under 8g net carbs. Sugar-free sauces keep them keto-true. Cook them in 15-30 minutes for coastal flavor that hits hard.

New Orleans BBQ Shrimp

Butter sauce coats head-on shrimp in this NOLA icon. Worcestershire and garlic build bold taste. Heads add extra richness; peel at table.

Ingredients:

2 lb head-on shrimp
1 cup unsalted butter
1/4 cup Worcestershire sauce (sugar-free)
4 garlic cloves, minced
2 tsp Creole seasoning
Juice of 1 lemon
1 tsp black pepper

Directions:

Melt butter in large skillet over medium heat. Add garlic and Creole seasoning; cook 2 minutes until fragrant.
Toss in shrimp. Cook 5 minutes, stirring often, until pink and curled.
Finish with lemon juice and pepper. Serve in sauce with breadless dips.

Macros per serving: Protein 45g, Net Carbs 3g, Calories 520

Heads make it messy fun. Dip in extra butter.

Pan-Fried Soft-Shell Crabs Meunière

Soft-shell crabs get almond flour crunch then lemon-caper butter bath. Fresh and crisp from the skillet.

Ingredients:

8 soft-shell crabs, cleaned
1/2 cup almond flour
4 tbsp unsalted butter, divided
Juice of 1 lemon
2 tbsp capers, drained
1 tsp Creole seasoning
2 tbsp avocado oil

Directions:

Pat crabs dry. Dredge in almond flour mixed with Creole seasoning.
Heat 2 tbsp butter and oil in skillet over medium-high. Fry crabs 3 minutes per side until golden.
Remove crabs. Melt remaining butter; add lemon juice and capers for sauce. Pour over.

Macros per serving: Protein 35g, Net Carbs 2g, Calories 380

Buy live crabs for best texture. Fry hot to avoid sogginess.

Louisiana Crab Cakes

Lump crab binds light with almond flour and egg. Pan-fry for golden outsides; minimal filler keeps protein high.

Ingredients:

1 lb lump crab meat
1/4 cup almond flour
1 egg, beaten
2 tbsp mayo (sugar-free)
2 tsp Creole seasoning
1 tbsp Dijon mustard
2 tbsp avocado oil

Directions:

Mix crab, almond flour, egg, mayo, Creole seasoning, and mustard. Form 8 patties.
Heat oil in skillet over medium. Fry patties 4 minutes per side until golden.
Drain on paper towels. Serve hot.

Macros per serving: Protein 32g, Net Carbs 3g, Calories 300

Chill patties 15 minutes before frying. They hold shape better.

Blackened Catfish

Catfish fillets blacken fast with spice rub and butter. Smoky crust seals juicy insides.

Ingredients:

4 catfish fillets (6 oz each)
2 tbsp blackening spice (or Creole seasoning plus extra cayenne)
4 tbsp unsalted butter
1 lemon, quartered

Directions:

Pat fillets dry. Coat both sides with blackening spice.
Heat skillet smoking hot. Add 1 tbsp butter per batch; sear fillets 4 minutes per side.
Rest 2 minutes. Squeeze lemon over top.

Macros per serving: Protein 40g, Net Carbs 1g, Calories 350

Ventilate well; spice smokes heavy. Pairs with greens.

Crawfish Nachos Skillet

Pork rind “chips” base holds crawfish and melty cheese. Jalapeños add pop in this skillet stack.

Ingredients:

1 lb crawfish tails
2 cups crushed pork rinds
1 cup shredded cheddar cheese
1/2 onion, chopped
1/2 green bell pepper, chopped
1 celery stalk, chopped
2 jalapeños, sliced
1 tsp Creole seasoning

Directions:

Sauté trinity and crawfish with Creole seasoning in skillet 5 minutes.
Layer pork rinds in skillet. Top with crawfish mix, jalapeños, and cheese.
Cover; heat 5 minutes until cheese melts.

Macros per serving: Protein 38g, Net Carbs 4g, Calories 420

Use fresh crawfish when possible. Frozen works in pinch.

Pan-Roasted Redfish with Pecan Butter

Redfish roasts simple then tops with nutty pecan butter. Cajun spice keeps it local.

Ingredients:

4 redfish fillets (6 oz each)
1/2 cup unsalted butter, softened
1/4 cup chopped pecans
2 tsp Creole seasoning
1 tbsp avocado oil
Juice of 1/2 lemon

Directions:

Season fillets with Creole seasoning. Heat oil in skillet over medium-high.
Roast fish 5 minutes per side until flaky.
Mix butter, pecans, and lemon juice. Dollop on hot fish.

Macros per serving: Protein 42g, Net Carbs 2g, Calories 460

Toast pecans first for deeper flavor. Redfish swaps with snapper.

Stuffed Crabs

Crab meat stuffs almond flour mix then crisps in skillet. Stovetop version skips oven.

Ingredients:

1 lb lump crab meat
1/2 cup almond flour
1/2 onion, finely chopped
1/2 green bell pepper, finely chopped
1 celery stalk, finely chopped
1 egg, beaten
2 tsp Creole seasoning
2 tbsp butter

Directions:

Sauté trinity in butter 5 minutes. Mix with crab, almond flour, egg, and seasoning.
Form into crab shell shapes or patties.
Fry in skillet over medium 5 minutes per side until crisp.

Macros per serving: Protein 36g, Net Carbs 3g, Calories 340

Use real shells if you find them. Adds charm.

Shrimp Creole

Shrimp simmers in tomato-trinity sauce. No roux needed; cooks quick and saucy.

Ingredients:

2 lb shrimp, peeled and deveined
1 onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
28 oz no-sugar diced tomatoes
2 tsp Creole seasoning
2 tbsp avocado oil
1 bay leaf

Directions:

Heat oil in skillet. Sauté trinity 5 minutes.
Add tomatoes, Creole seasoning, and bay leaf. Simmer 15 minutes to sauce.
Stir in shrimp. Cook 5 minutes until pink.

Macros per serving: Protein 44g, Net Carbs 7g, Calories 320

Remove bay before eating. Hot sauce boosts heat.

Crawfish Fried Rice

Cauliflower rice “fries” with crawfish and eggs. Soy ties it Asian-Cajun.

Ingredients:

1 lb crawfish tails
4 cups cauliflower rice
2 eggs, beaten
1 onion, chopped
1/2 green bell pepper, chopped
1 celery stalk, chopped
2 tbsp low-sodium soy sauce (or coconut aminos)
2 tsp Creole seasoning

Directions:

Scramble eggs in hot skillet; set aside.
Add trinity and crawfish; cook 5 minutes.
Stir in cauliflower rice, soy, and Creole seasoning. Cook 8 minutes. Mix in eggs.

Macros per serving: Protein 35g, Net Carbs 6g, Calories 310

Rice the cauli fine for best texture. Stir often.

Sizzling Meat and Poultry Skillets for Power-Packed Meals

Fire up your skillet for these 7 high-protein low-carb New Orleans recipes that star veal, chicken, beef, rabbit, sausage, and more. They deliver bold Cajun flavors with almond flour breading for crisp panéed cuts, xanthan-thickened gravies, and quick sears. Grab your Creole seasoning, trinity mix, and shrimp stock from the bases. Each serves 4, hits 40-55g protein per serving, and keeps net carbs under 8g. Cook times range from 20 to 60 minutes. These meaty mains fill you up without the carb load.

Panéed Veal Cutlets

Thin veal cutlets get a crunchy almond flour coat then fry golden. They pair with lemon for a bright finish. Simple breading keeps carbs low.

Ingredients:

1.5 lb veal cutlets, pounded to 1/4-inch thickness
1 cup almond flour
2 eggs, beaten
2 tsp Creole seasoning
2 tbsp unsalted butter
2 tbsp avocado oil
Lemon wedges for serving

Directions:

Pound cutlets if needed. Season almond flour with 1 tsp Creole seasoning.
Dip each cutlet in egg, then dredge in almond flour mix.
Heat butter and oil in large skillet over medium-high. Fry cutlets 3 minutes per side until golden and cooked through.

Macros per serving: Protein 48g, Net Carbs 3g, Calories 420

Serve hot with a lemon squeeze. The crust stays crisp.

Panéed Chicken Breasts

Chicken breasts bread and fry just like veal. They turn juicy inside with that spicy crunch outside. Family favorite in minutes.

Ingredients:

1.5 lb boneless chicken breasts, pounded to 1/4-inch thickness
1 cup almond flour
2 eggs, beaten
2 tsp Creole seasoning
2 tbsp unsalted butter
2 tbsp avocado oil
Lemon wedges for serving

Directions:

Pound breasts thin. Mix almond flour with 1 tsp Creole seasoning.
Coat each piece in egg, then almond flour.
Heat butter and oil in skillet over medium-high. Fry 3 minutes per side until golden.

Macros per serving: Protein 50g, Net Carbs 3g, Calories 410

Slice and top with parsley. Kids love the crunch.

Grillades and Gravy

Thin beef slices braise in trinity gravy. Xanthan thickens it smooth without flour. Tender bites soak up every drop.

Ingredients:

2 lb beef round steak, sliced thin
1 onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
2 cups shrimp stock
1 tsp xanthan gum
2 tsp Creole seasoning
2 tbsp avocado oil

Directions:

Heat oil in skillet over medium-high. Brown beef with trinity 8 minutes.
Add stock and Creole seasoning. Simmer covered 1 hour until tender.
Stir in xanthan gum. Cook 2 minutes to thicken gravy.

Macros per serving: Protein 52g, Net Carbs 5g, Calories 440

Spoon over cauliflower mash. Slow cook deepens taste.

Fried Chicken Livers

Chicken livers bread light and fry fast. Creole spice gives them zesty pop. Iron-rich protein boost.

Ingredients:

1.5 lb chicken livers, cleaned and halved
1/2 cup almond flour
1 egg, beaten
2 tsp Creole seasoning
2 tbsp avocado oil
Salt to taste

Directions:

Pat livers dry. Mix almond flour with 1 tsp Creole seasoning.
Dip livers in egg, then coat in almond flour.
Heat oil in skillet over medium-high. Fry 4 minutes, turning once, until crisp outside.

Macros per serving: Protein 46g, Net Carbs 2g, Calories 380

Drain on towels. Hot sauce on side cuts richness.

Andouille Sausage and Peppers Skillet

Spicy andouille browns with sliced peppers and onion. Quick stir keeps veggies crisp-tender. Bold one-pan meal.

Ingredients:

1.5 lb andouille sausage, sliced
3 bell peppers (mixed colors), sliced
1 onion, sliced
4 garlic cloves, minced
1 tsp Creole seasoning
1 tbsp avocado oil

Directions:

Heat oil in large skillet over medium-high. Brown sausage 5 minutes.
Add peppers, onion, garlic, and Creole seasoning.
Cook 10 minutes, stirring often, until veggies soften.

Macros per serving: Protein 40g, Net Carbs 8g, Calories 460

Use colorful peppers for looks. Sausage fat flavors all.

Smothered Rabbit

Rabbit pieces brown then smother soft in stock. Trinity builds gravy base. Lean meat with big flavor.

Ingredients:

2 lb rabbit pieces (legs and thighs)
1 onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
2 cups shrimp stock
1 tsp xanthan gum
2 tsp Creole seasoning
2 tbsp avocado oil

Directions:

Heat oil in skillet over medium-high. Brown rabbit with trinity 10 minutes.
Pour in stock and Creole seasoning. Simmer covered 45 minutes until tender.
Stir xanthan gum to thicken gravy.

Macros per serving: Protein 55g, Net Carbs 5g, Calories 430

Rabbit tastes like mild chicken. Source from butchers.

Crispy Low-Carb Sides and Veggies from Your Skillet

Your main dishes shine brighter with these 7 skillet sides. They bring crunch, creaminess, and that New Orleans comfort without carb overload. Fried okra snaps, cabbage wilts soft with bacon, and greens simmer smoky. We skip potatoes for radish chunks and bread with almond flour or pork rinds. Pull out your Creole seasoning and bacon fat. Each recipe serves 4, cooks in 20-30 minutes, packs 6-20g protein, and holds net carbs under 10g. They boost your high-protein low-carb New Orleans skillet meals perfectly.

Old School Skillet Fried Okra

Fresh okra gets a light almond flour coat and fries to golden crisp. It beats frozen every time with that fresh pop. Bacon fat adds smoky depth if you have it.

Ingredients:

1 lb fresh okra, sliced into 1/2-inch rounds
1/2 cup almond flour
1 egg, beaten
1 tsp Creole seasoning
Salt and black pepper to taste
1/4 cup avocado oil for frying

Directions:

Pat okra dry. Mix almond flour with Creole seasoning in a shallow dish.
Dip okra slices in egg, then dredge in almond flour mix. Shake off excess.
Heat oil in skillet over medium-high. Fry in batches 4-5 minutes, turning once, until golden and crisp.
Drain on paper towels. Season with salt and pepper.

Macros per serving: Protein 8g, Net Carbs 6g, Calories 180

Pair it with shrimp étouffée. The crunch cuts through sauce.

Smothered Cabbage with Bacon

Cabbage softens slow in bacon drippings for sweet, tender bites. Onion melts right in. Simple side that steals the show.

Ingredients:

1 medium head cabbage, shredded or chopped
1/2 lb bacon, chopped
1 small onion, sliced
2 garlic cloves, minced
2 tbsp butter
Salt and Creole seasoning to taste

Directions:

Cook bacon in large skillet over medium until crisp, about 8 minutes. Remove bacon; keep fat in pan.
Add butter, onion, and garlic. Sauté 3 minutes until soft.
Stir in cabbage and seasoning. Cover and cook 20 minutes, stirring often, until wilted and tender.
Mix in bacon. Adjust salt.

Macros per serving: Protein 12g, Net Carbs 7g, Calories 220

Spoon next to grillades. Bacon ties it to beef gravy.

Maque Choux with Peppers and Cream

Peppers and a touch of corn sauté bright, then cream pulls it rich. Limited corn keeps carbs low. Fresh tomatoes add Gulf tang.

Ingredients:

1 cup fresh or frozen corn kernels (thawed)
2 bell peppers (red and green), chopped
1 small onion, chopped
1 celery stalk, chopped
1 cup heavy cream
1 tomato, diced (no-sugar added)
1 tsp Creole seasoning
1 tbsp avocado oil

Directions:

Heat oil in skillet over medium. Sauté onion, celery, peppers, and corn 8 minutes until soft.
Add tomato and Creole seasoning. Cook 5 minutes more.
Pour in cream. Simmer 10 minutes until thickened.
Taste and adjust spice.

Macros per serving: Protein 6g, Net Carbs 8g, Calories 200

It brightens blackened catfish. Cream clings to fish flakes.

Smothered Green Beans with Radish “Potatoes”

Radishes mimic potatoes’ bite but stay low-carb. Green beans go silky in bacon fat. Hearty yet light.

Ingredients:

1.5 lb fresh green beans, trimmed and halved
1/2 cup radishes, cut into 1-inch chunks
4 slices bacon, chopped
1 small onion, chopped
1 tsp Creole seasoning
2 tbsp bacon fat or avocado oil

Directions:

Cook bacon in skillet over medium until crisp. Remove; reserve fat.
Add oil if needed, onion, green beans, radishes, and seasoning. Stir 5 minutes.
Cover and simmer 20-25 minutes until beans tender and radishes soft.
Crumble bacon on top.

Macros per serving: Protein 10g, Net Carbs 7g, Calories 160

Tuck beside andouille skillet. Radishes fool the texture.

Southern Collard Greens

Collards simmer low with bacon or turkey neck for smoky soul. Vinegar cuts the richness just right. Pot liquor shines.

Ingredients:

2 bunches collard greens, chopped (stems removed)
1/2 lb bacon or smoked turkey neck, chopped
1 small onion, chopped
2 garlic cloves, minced
1 tbsp apple cider vinegar
2 cups shrimp stock or water
1 tsp Creole seasoning

Directions:

Render bacon or turkey in skillet over medium 5 minutes. Add onion and garlic; sauté 3 minutes.
Pile in greens. Stir to wilt 5 minutes.
Add stock, vinegar, and seasoning. Cover and simmer 30 minutes until silky.
Chop meat off neck if using.

Macros per serving: Protein 15g, Net Carbs 5g, Calories 210

Ladle with gumbo. Greens soak up roux.

Fried Green Tomatoes

Tart green tomatoes crisp in pork rind crumbs. They fry fast for snackable sides. Spice wakes them up.

Ingredients:

4 medium green tomatoes, sliced 1/4-inch thick
1 cup crushed pork rinds
2 eggs, beaten
1 tsp Creole seasoning
Salt to taste
1/4 cup avocado oil for frying

Directions:

Sprinkle tomato slices with salt. Let sit 10 minutes; pat dry.
Mix pork rinds with Creole seasoning.
Dip tomatoes in egg, then press into crumbs.
Heat oil in skillet over medium-high. Fry 3 minutes per side until golden.

Macros per serving: Protein 12g, Net Carbs 4g, Calories 190

Stack with crab cakes. Tart meets sweet lump.

Pain Perdu Skillet “French Toast”

Chaffles or low-carb bread soak in egg-cream custard then fry golden. Cinnamon hints at sweet without sugar. Breakfast for dinner works.

Ingredients:

8 slices low-carb bread or 4 chaffles, cut in half
4 eggs
1 cup heavy cream
1 tsp cinnamon
1 tsp vanilla extract
4 tbsp butter for frying
Powdered erythritol for dusting (optional)

Directions:

Whisk eggs, cream, cinnamon, and vanilla in shallow dish.
Soak bread or chaffles 1 minute per side.
Melt 1 tbsp butter in skillet over medium. Fry 2-3 minutes per side until golden.
Dust with erythritol if desired.

Macros per serving: Protein 20g, Net Carbs 5g, Calories 280

Drizzle remoulade over top. It nods to NOLA brunch.

Enjoy!

These 50 high-protein low-carb New Orleans recipes deliver real Creole and Cajun punch right from your skillet. You get bold flavors, 30-50g protein per serving for steady energy and fullness, and under 10g net carbs to crush keto goals.

Pick three to five favorites and try them this week. Prep bases like roux and trinity ahead to save time on busy nights.

Comment your top recipe below, pin this post to share the heat, and subscribe for more low-carb NOLA twists in 2026. Laissez les bons temps rouler, low-carb style!