The Best 50 Low-Carb, Dairy-Free, Sugar Free New Orleans Recipes

New Orleans food hits big with Low-Carb Dairy-Free Sugar-Free New Orleans Recipes, even when you’re skipping carbs, sugar, and dairy. This recipe round-up gives you 50 Low-Carb, Dairy-Free, Sugar Free New Orleans Recipes that still taste like the real thing, from gumbo and jambalaya to po’ boys, sides, and desserts, capturing Mardi Gras spirit while supporting keto goals.

Each recipe is fully written, not just a list of links. You’ll get ingredients with exact amounts (one item per line), including gluten-free options like almond flour that make these recipes accessible, plus step-by-step directions on separate lines, so you can cook without guessing. That makes it easy to meal prep one-pot meals, track macros, or cook for family with different needs.

In this post, “low-carb” focuses on net carbs (total carbs minus fiber and sugar alcohols). That means smart swaps that keep the texture and comfort, like cauliflower rice in jambalaya, almond flour for breading and beignets, shirataki or zucchini in noodle-style dishes, and lettuce wraps or low-carb buns for po’ boys. You’ll still build flavor the New Orleans way, you’ll just change the base.

“Sugar free” here means no added sugar. When a recipe needs sweetness (like pralines or cheesecake-style filling), it uses approved sweeteners such as monk fruit or erythritol, and it keeps the amounts clear. “Dairy free” means no butter, milk, cream, or cheese unless it’s plant-based, so you’ll see options like olive oil, avocado oil, coconut milk, and dairy-free cream cheese when it fits.

The flavor foundations stay front and center. You’ll cook with the holy trinity (onion, celery, bell pepper), build depth with a roux-style approach that works without butter and flour, and season with Creole or Cajun blends depending on the dish (Creole often leans more herbal and tomato-friendly, Cajun tends to be bolder and smokier). In other words, the taste comes from technique, not sugar or dairy.

A quick heads-up before you start, check labels for hidden dairy and sugar in sausage, hot sauce, seasoning mixes, broth, and even pickles. Also, if you’re making a seafood boil, follow safe temps, cook shrimp until opaque and firm, and keep hot food above 140°F, cold items below 40°F. This list is built for low-carb eaters, diabetic-friendly goals, lactose intolerance, and Whole30-ish preferences, with real New Orleans flavor in every bite.

Before you start: easy dairy-free swaps and low-carb tricks that still taste like New Orleans

New Orleans flavor isn’t fragile. You can drop sugar, dairy, and most carbs, and still keep that deep, savory taste, as long as you treat the basics with respect. Think of this as your prep guide, the small moves that make every gumbo, jambalaya, and po’ boy taste “right” before you even start cooking.

A few smart staples, the right roux method, and a plan for sides will carry most of the recipes in this post. Keep it simple, cook in layers, and season as you go.

The holy trinity and seasoning basics (so every recipe tastes right)

The holy trinity is your flavor base: onion, bell pepper, and celery. Get this part right and everything else falls into place.

A reliable ratio is:

2 parts yellow onion
1 part bell pepper
1 part celery

For example, if you chop 1 cup onion, use 1/2 cup bell pepper and 1/2 cup celery. If a recipe includes green onion, add it later for freshness, not as part of the base.

Garlic cloves are where many pots go wrong. Garlic cloves burn fast, and burnt garlic makes the whole dish taste bitter. Add it after the trinity softens, usually in the last 30 to 60 seconds of sautéing, then quickly move on to liquids (stock, tomatoes, or a roux-based broth).

Seasoning works best when you build it in layers, like with Cajun seasoning. Start with a base blend, then adjust heat at the end.

Here’s a quick Creole-style seasoning you can mix at home. It stays flexible, and it avoids hidden sugar.

Paprika (smoked or sweet)
Garlic powder
Onion powder
Dried thyme
Dried oregano
Black pepper
Cayenne (use less if you’re heat-sensitive)
Salt (optional)

If you want a salt-free option, skip salt in the mix and salt the dish in small pinches as it simmers. That helps a lot when using salty sausage, broth, or hot sauce.

Heat control is simple. Keep cayenne low early, then increase at the end. A long simmer can turn “perfect” into “too hot” because spice builds as liquid reduces.

To make seasonings taste bigger without adding sugar, bloom your spices. Stir dry spices into warm oil for 15 to 30 seconds right after the trinity softens. You’re not frying them hard, just waking them up so they smell strong before liquid hits the pot.

If you want a tight “New Orleans pantry” that supports low-carb, dairy-free cooking, stock these basics:

Avocado oil or light olive oil: Best for high-heat roux and sautéing.
Smoked paprika, cayenne, thyme, bay leaf: The backbone of that classic taste.
Hot sauce: Choose one with no sugar added on the label.
Worcestershire alternatives: Look for sugar-free versions, or use coconut aminos plus a splash of vinegar for that tangy depth.
Unsweetened broth/stock: Chicken and seafood stock do a lot of heavy lifting.
Dairy-free fats: Vegan butter, olive oil, and coconut cream (depending on the dish).

Dessert note for later: for sugar-free New Orleans sweets, allulose stays softer and melts smoothly. Erythritol can crystallize as it cools, so it works best in small amounts or blended with monk fruit, especially for praline-style textures.

If your pot tastes flat, it usually needs salt, acid (a splash of vinegar or lemon), or more aromatics, not more heat.

Roux without butter, plus thickening options for gumbo and étouffée

A dark roux is the soul of many New Orleans classics, and you don’t need butter to make it. Use equal parts oil and flour (or a flour substitute if you’re keeping carbs very low).

Oil-based dark roux (simple steps)

Heat a Dutch oven over medium heat.
Add equal parts oil and flour and whisk until smooth.
Keep whisking or stirring, almost nonstop, as it darkens.
Watch for color cues: tan, then peanut butter, then milk chocolate.
Stop at the shade you want, then add the trinity right away to cool the roux and slow cooking.

Time cues vary by heat and pot, so use your senses. A dark roux should smell toasty and nutty, not sharp or burnt. If you see black flecks or smell acrid smoke, toss it and restart.

Safety matters here because hot roux sticks like napalm.

Keep sleeves close and kids away from the stove.
Stir steadily so it doesn’t splatter.
Add veggies carefully, since moisture can cause popping.

For low-carb, you have a few routes. Some people use less roux and rely on other thickeners for body. Others make a “flour roux” with nut flours. Nut-based roux won’t behave exactly like wheat flour, but it can still add that roasted note.

A quick swap chart helps you choose:

Goal	What to use	Best for	Watch-outs
Classic roux feel	Oil + a smaller amount of flour	Gumbo, étouffée when carbs allow	Still adds carbs
Low-carb “roux flavor”	Oil + almond flour, lupin flour, or cassava flour	Flavor base, light thickening	Can brown faster, stir constantly
No-roux thickening	Okra, filé, or puréed veggies	Gumbo, lighter stews	Add at the right time

Then pick one of these thickening paths:

Okra: Adds body and a traditional taste. Slice it and simmer until it thickens, because the “slick” texture calms down with time.
Filé powder (ground sassafras): Add it after you turn off the heat, or at least off a hard boil. Boiling can make it stringy. Stir in small pinches, then rest a minute.
Puréed veggies: Blend some cooked celery, onion, bell pepper, or even a bit of cauliflower, then stir it back in. You get thickness without floury taste.

If you plan to bread and fry anything (like catfish or shrimp), keep binders low-carb and simple. Crushed pork rinds, almond flour, coconut flour, and a touch of psyllium husk can help coatings stick and crisp without wheat.

Your low-carb side swaps: “rice,” grits, and bread alternatives

Most New Orleans mains expect a starchy side. You can still get that comfort, you just swap the base.

Cauliflower rice works best when the main dish is already saucy, like jambalaya-style bowls or dirty rice-style skillets. It can turn watery, though, especially if you steam it too long.

To keep cauliflower rice from getting soggy:

Sauté it in a wide pan, not a small pot, so steam escapes.
Cook it hot and fast, then stop early. You want tender, not mushy.
Salt near the end, because salt pulls out water.
If it still looks wet, drain it briefly or press it in a clean towel.

For noodle-style cravings, keep a couple options around. Konjac (shirataki) and hearts of palm can stand in for pasta in creamy Creole sauces or shrimp dishes. Rinse konjac well and dry it in a hot pan to reduce odor and improve texture.

Grits can still happen without dairy, and they can still taste rich. Use a dairy-free fat plus a creamy plant milk.

A simple dairy-free grits approach:

Cook grits in water or unsweetened broth, then finish with unsweetened almond milk (or another unsweetened plant milk).
Stir in vegan butter or olive oil for gloss and comfort.
For extra richness, add a spoon of coconut cream or cashew cream (especially good with shrimp).

Po’ boys are trickier because bread is the point. Still, you have solid low-carb options depending on what you want most, crunch or chew:

Lettuce wrap: Best for fried shrimp or roast beef debris, messy but fast.
Low-carb buns: Closest to the “handheld” feel.
Chaffle: Crisp outside, sturdy for saucy fillings.
Almond-flour biscuit: Soft and satisfying, great with fried oysters or catfish.

Finally, keep macros practical, not stressful. Log net carbs, protein, and fats if you track closely. For gumbo and étouffée, portions sneak up because they’re rich, so start with a smaller bowl and add more if you’re still hungry. When sides change (cauli rice instead of rice, lettuce wrap instead of bread), your main serving often needs a bit more protein to feel complete.

The best 50 low-carb, sugar free, dairy free New Orleans recipes (ingredients, steps, and macros)

These recipes keep the New Orleans taste where it belongs, in the roux, the trinity, the spice, and the slow simmer. The swaps stay quiet. You still get big pots of gumbo, sticky jambalaya bowls, crisp “fried” seafood, and sweets that feel like a treat, not a compromise.

Macros are estimates per serving and assume no added sugar and no dairy (only olive oil, avocado oil, coconut milk, or vegan butter). Adjust salt based on your sausage, stock, and seasoning blends.

Savory classics: gumbos, jambalayas, red beans, and smothered mains (20 recipes)

1) Seafood Gumbo (low-carb roux + filé option)

This one hits briny and rich, with shrimp and crab in a dark, oil-based roux. Keep it classic, then serve over cauliflower rice. Okra provides traditional thickening alongside the optional filé powder for an authentic finish.

Ingredients

2 tbsp avocado oil
2 tbsp all-purpose flour (or 2 tbsp lupin flour for lower net carbs)
1 cup diced yellow onion
1/2 cup diced green bell pepper
1/2 cup diced celery
3 cloves garlic, minced
6 cups seafood stock (or chicken broth), unsweetened
1 (14.5 oz) can diced tomatoes, no sugar added
2 bay leaves
1 tsp dried thyme
1 tsp smoked paprika
1/2 tsp cayenne
1 tsp salt (adjust to taste)
1 lb shrimp, peeled and deveined
8 oz lump crab meat
1 cup sliced okra (fresh or frozen)
2 tbsp chopped green onions
1 tsp filé powder (optional, add off heat)

Directions

Heat oil in a heavy pot over medium heat.
Whisk in flour, stir 8 to 12 minutes until deep caramel.
Stir in onion, bell pepper, and celery, cook 5 minutes.
Add garlic, cook 30 seconds.
Pour in stock and tomatoes, whisk smooth.
Add bay leaves and spices, simmer 25 minutes.
Stir in okra, simmer 10 minutes.
Add shrimp, cook 3 to 4 minutes until pink.
Fold in crab, warm 1 minute.
Turn off heat, stir in filé if using, top with green onions.

Macros (est.) 6 servings: 320 cal, 34 g protein, 6 g net carbs, 16 g fat

2) Chicken and Sausage Gumbo (no-dairy, big flavor)

Smoky andouille sausage and tender chicken do the heavy lifting here. A smaller roux still tastes right because the pot simmers long enough.

Ingredients

2 tbsp avocado oil
2 tbsp all-purpose flour (or 2 tbsp lupin flour)
1 cup diced onion
1/2 cup diced celery
1/2 cup diced bell pepper
3 cloves garlic, minced
6 cups chicken stock (or chicken broth), unsweetened
2 bay leaves
1 tsp dried thyme
1 tsp paprika
1/2 tsp black pepper
1/2 tsp cayenne
1 tsp salt (adjust)
1 lb boneless chicken thighs, chopped
10 oz andouille sausage, sliced (check sugar-free label)
1 cup sliced okra
2 tbsp parsley, chopped

Directions

Heat oil in a Dutch oven over medium heat.
Whisk in flour, stir until medium-brown, 6 to 10 minutes.
Add trinity, cook 6 minutes until soft.
Add garlic, cook 30 seconds.
Add stock, whisk smooth.
Add bay and spices, simmer 20 minutes.
Add chicken and sausage, simmer 20 minutes.
Add okra, simmer 10 minutes.
Taste, adjust salt, finish with parsley.

Macros (est.) 6 servings: 410 cal, 33 g protein, 5 g net carbs, 28 g fat

3) Gumbo z’Herbes (greens-forward, meat optional)

This is earthy, peppery, and perfect when you want something lighter but still “gumbo.” The greens make it feel like a slow-cooked soup with backbone.

Ingredients

2 tbsp olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced bell pepper
3 cloves garlic, minced
8 cups chicken stock, unsweetened
1 lb collard greens, chopped
8 oz mustard greens, chopped
8 oz turnip greens, chopped
8 oz spinach
1 bunch green onions, sliced (white and green parts)
2 bay leaves
1 tsp dried thyme
1 tsp smoked paprika
1/2 tsp cayenne
1 1/2 tsp salt (adjust)
10 oz smoked sausage, sliced (optional)

Directions

Heat oil in a large pot, cook onion, celery, and bell pepper 6 minutes.
Add garlic, cook 30 seconds.
Add stock, bay leaves, and spices, bring to a simmer.
Add collards, mustard, and turnip greens, simmer 35 minutes.
Add spinach and green onions, simmer 5 minutes.
Add sausage if using, simmer 5 minutes, then serve.

Macros (est.) 6 servings (with sausage): 290 cal, 16 g protein, 7 g net carbs, 22 g fat

4) Chicken and Sausage Jambalaya (cauli rice base)

All the jambalaya comfort is here with andouille sausage, just with cauliflower rice added at the end so it stays fluffy. Keep the heat steady and let the pot do the work.

Ingredients

1 tbsp avocado oil
10 oz andouille sausage, sliced
1 lb boneless chicken thighs, diced
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green bell pepper
3 cloves garlic, minced
2 tbsp tomato paste, no sugar added
1 (14.5 oz) can diced tomatoes, no sugar added
1 1/2 cups chicken stock, unsweetened
2 tsp Cajun seasoning, sugar-free
1 tsp dried thyme
2 bay leaves
1 tsp salt (adjust)
5 cups cauliflower rice
2 tbsp parsley, chopped

Directions

Heat oil in a large skillet, brown sausage 4 minutes.
Add chicken, cook 5 minutes.
Add onion, celery, and bell pepper, cook 6 minutes.
Add garlic, cook 30 seconds.
Stir in tomato paste 1 minute.
Add tomatoes, stock, seasoning, thyme, and bay, simmer 12 minutes.
Stir in cauliflower rice, cook 4 to 5 minutes.
Turn off heat, rest 5 minutes, top with parsley.

Macros (est.) 6 servings: 360 cal, 29 g protein, 7 g net carbs, 24 g fat

5) Pork and Sausage Jambalaya (smoky, meal-prep friendly)

Pork shoulder makes this taste like a weekend pot, even on a Tuesday. Cauli rice keeps it low-carb, while the spices keep it loud.

Ingredients

1 tbsp avocado oil
1 lb pork shoulder, cut in 1/2-inch cubes
10 oz smoked sausage, sliced (sugar-free)
1 cup diced onion
1/2 cup diced bell pepper
1/2 cup diced celery
3 cloves garlic, minced
1 (14.5 oz) can diced tomatoes, no sugar added
1 1/2 cups chicken stock, unsweetened
2 tsp Creole seasoning, sugar-free
1 tsp paprika
2 bay leaves
1 tsp salt (adjust)
5 cups cauliflower rice
1 tbsp hot sauce, no sugar added

Directions

Heat oil in a Dutch oven, brown pork 6 minutes.
Add sausage, cook 3 minutes.
Add trinity, cook 7 minutes until soft.
Add garlic, cook 30 seconds.
Add tomatoes, stock, seasoning, paprika, and bay, simmer 25 minutes.
Stir in cauliflower rice, cook 5 minutes.
Stir in hot sauce, rest 5 minutes, then serve.

Macros (est.) 6 servings: 430 cal, 27 g protein, 7 g net carbs, 32 g fat

6) Red Beans and “Rice” (portion-smart, cauli rice)

Red beans are higher in carbs, so the trick is portion control and a strong pot of seasoning. Serve over cauliflower rice, or use black soybeans for a lower-carb “faux beans” option.

Ingredients

1 tbsp olive oil
8 oz andouille sausage, sliced
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green bell pepper
3 cloves garlic, minced
2 cups cooked red kidney beans, drained (or 2 cups canned black soybeans, drained)
2 cups chicken stock, unsweetened
2 bay leaves
1 tsp dried thyme
1 tsp paprika
1/2 tsp cayenne
1 tsp salt (adjust)
1 tsp apple cider vinegar
5 cups cauliflower rice
2 tbsp sliced green onions

Directions

Heat oil in a pot, brown sausage 4 minutes.
Add trinity, cook 7 minutes until soft.
Add garlic, cook 30 seconds.
Add beans, stock, bay leaves, and spices, simmer 20 minutes.
Mash 1/3 of the beans in the pot to thicken.
Stir in vinegar, adjust salt, serve over cauliflower rice.
Top with green onions.

Macros (est.) 6 servings (with kidney beans): 300 cal, 15 g protein, 18 g net carbs, 17 g fat
Macros (est.) 6 servings (with black soybeans): 290 cal, 18 g protein, 8 g net carbs, 17 g fat

7) Crawfish (or Shrimp) Étouffée (no dairy, no flour-bomb)

You still get that silky sauce, but you thicken with a small roux and a quick veggie puree. It tastes like it cooked all day.

Ingredients

2 tbsp avocado oil
2 tbsp all-purpose flour (or 1 1/2 tbsp lupin flour)
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green bell pepper
3 cloves garlic, minced
2 tbsp tomato paste, no sugar added
2 cups seafood stock, unsweetened
1 tsp paprika
1 tsp dried thyme
1/2 tsp cayenne
1 tsp salt (adjust)
1 lb crawfish tails (or shrimp)
2 tbsp chopped parsley
2 tbsp sliced green onions

Directions

Heat oil in a skillet, whisk in flour, cook 3 minutes until blond.
Add trinity, cook 8 minutes until very soft.
Add garlic, cook 30 seconds.
Stir in tomato paste 1 minute.
Add stock and spices, simmer 8 minutes.
Blend 1 cup of sauce with some veggies, pour back in.
Add crawfish (or shrimp), cook 3 to 5 minutes.
Finish with parsley and green onions.

Macros (est.) 4 servings: 330 cal, 33 g protein, 6 g net carbs, 18 g fat

8) Shrimp Creole (tomato-bright and clean)

This one stays light, tangy, and spoonable. Keep the shrimp quick-cooked so they stay snappy.

Ingredients

1 tbsp olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced bell pepper
3 cloves garlic, minced
1 (14.5 oz) can crushed tomatoes, no sugar added
1 cup chicken stock, unsweetened
2 tsp Creole seasoning, sugar-free
1 bay leaf
1 tsp salt (adjust)
1 tbsp lemon juice
1 lb shrimp, peeled and deveined
2 tbsp chopped parsley

Directions

Heat oil in a saucepan, cook trinity 7 minutes.
Add garlic, cook 30 seconds.
Add tomatoes, stock, seasoning, bay, and salt, simmer 12 minutes.
Stir in lemon juice.
Add shrimp, cook 3 to 4 minutes.
Top with parsley and serve.

Macros (est.) 4 servings: 260 cal, 32 g protein, 8 g net carbs, 10 g fat

9) Chicken Sauce Piquant (spicy, vinegary, satisfying)

Sauce piquant tastes like a tomato stew with attitude. The vinegar keeps it sharp, so you don’t miss sugar.

Ingredients

1 tbsp avocado oil
1 1/2 lb bone-in chicken thighs (or boneless)
1 tsp salt
1/2 tsp black pepper
1 cup diced onion
1/2 cup diced celery
1/2 cup diced bell pepper
3 cloves garlic, minced
1 (14.5 oz) can diced tomatoes, no sugar added
1 cup chicken stock, unsweetened
1 tbsp hot sauce, no sugar added
1 tbsp apple cider vinegar
1 tsp smoked paprika
1 tsp dried thyme
2 bay leaves

Directions

Heat oil in a pot, sear chicken 4 minutes per side.
Remove chicken, add trinity, cook 7 minutes.
Add garlic, cook 30 seconds.
Add tomatoes, stock, hot sauce, vinegar, and spices.
Return chicken, cover, simmer 30 to 35 minutes.
Taste and adjust salt, then serve.

Macros (est.) 6 servings: 280 cal, 24 g protein, 5 g net carbs, 18 g fat

10) BBQ Shrimp (New Orleans style, no butter)

This isn’t grilled barbecue. It’s saucy shrimp with pepper, garlic, and lemon. Vegan butter works, but olive oil keeps it simple.

Ingredients

2 tbsp olive oil
2 tbsp vegan butter (optional, for richness)
6 cloves garlic, minced
1 tbsp paprika
1 tsp cayenne
1 tsp black pepper
1 tsp salt (adjust)
1/2 cup seafood stock, unsweetened
1 tbsp Worcestershire-style sugar-free sauce (or 1 tbsp coconut aminos + 1 tsp vinegar)
1 tbsp lemon juice
1 1/2 lb shell-on shrimp (or peeled)
2 tbsp chopped parsley

Directions

Heat oil (and vegan butter if using) in a skillet over medium.
Add garlic and spices, stir 30 seconds until fragrant.
Add stock, Worcestershire-style sauce, and lemon juice, simmer 2 minutes.
Add shrimp, cook 3 to 5 minutes, turning once.
Spoon sauce over shrimp, top with parsley, serve hot.

Macros (est.) 4 servings: 290 cal, 34 g protein, 2 g net carbs, 16 g fat

11) Creole-Style Catfish Stew (tomato and herbs)

Catfish stays tender in a gentle simmer. The stew tastes even better the next day, so it’s great for meal prep.

Ingredients

1 tbsp olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced bell pepper
3 cloves garlic, minced
1 (14.5 oz) can diced tomatoes, no sugar added
1 cup fish stock (or chicken stock), unsweetened
1 tbsp capers, drained
1 tsp dried thyme
1 tsp paprika
1/2 tsp cayenne
1 tsp salt (adjust)
1 1/2 lb catfish fillets, cut in large chunks
1 tbsp lemon juice
2 tbsp chopped parsley

Directions

Cook trinity in oil 7 minutes in a pot.
Add garlic, cook 30 seconds.
Add tomatoes, stock, capers, and spices, simmer 10 minutes.
Add catfish, simmer gently 6 to 8 minutes.
Stir in lemon juice, top with parsley, serve.

Macros (est.) 4 servings: 260 cal, 34 g protein, 7 g net carbs, 9 g fat

12) Shrimp en Papillote (Creole lemon packets)

This feels fancy, but it’s just smart cooking. The parchment traps steam, so shrimp stay juicy without any dairy.

Ingredients

1 lb shrimp, peeled and deveined
1 cup thin-sliced zucchini
1/2 cup thin-sliced bell pepper
1/2 cup thin-sliced onion
2 tbsp olive oil
1 tbsp lemon juice
1 tsp Creole seasoning, sugar-free
1/2 tsp salt
2 tbsp chopped green onions

Directions

Heat oven to 425°F.
Place shrimp and veggies on 2 large parchment sheets.
Drizzle with olive oil and lemon, sprinkle seasoning and salt.
Seal packets tightly and place on a sheet pan.
Bake 10 to 12 minutes until shrimp are opaque.
Open carefully, top with green onions, serve.

Macros (est.) 2 servings: 340 cal, 34 g protein, 6 g net carbs, 20 g fat

13) Smothered Okra (tomato-free, roux-free)

Okra turns silky in the best way when it cooks low and slow, providing natural thickening like in traditional gumbos. This version thickens itself, so there’s no dairy and no heavy flour.

Ingredients

1 tbsp olive oil
1 cup sliced okra
1 cup diced onion
1/2 cup diced bell pepper
1/2 cup diced celery
2 cloves garlic, minced
1 cup chicken stock, unsweetened
1 tsp Cajun seasoning, sugar-free
1/2 tsp salt (adjust)
1 tbsp apple cider vinegar

Directions

Heat oil in a skillet, cook okra 5 minutes.
Add trinity, cook 7 minutes.
Add garlic, cook 30 seconds.
Add stock and seasoning, simmer 10 minutes.
Stir in vinegar, adjust salt, serve warm.

Macros (est.) 4 servings: 90 cal, 2 g protein, 6 g net carbs, 6 g fat

14) Dirty Rice (cauli rice base, classic liver optional)

This tastes like the real thing because the seasoning and browned meat carry it. Chicken liver is optional, but it adds that old-school depth.

Ingredients

1 tbsp avocado oil
1/2 lb ground pork
1/2 lb ground beef
4 oz chicken livers, minced (optional)
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green bell pepper
3 cloves garlic, minced
2 tsp Cajun seasoning, sugar-free
1 tsp dried thyme
1 tsp salt (adjust)
5 cups cauliflower rice
2 tbsp chopped parsley
2 tbsp sliced green onions

Directions

Heat oil in a large skillet, brown pork and beef 6 minutes.
Add chicken livers if using, cook 2 minutes.
Add trinity, cook 7 minutes.
Add garlic, cook 30 seconds.
Stir in seasonings and salt.
Add cauliflower rice, cook 5 minutes, stirring often.
Top with parsley and green onions.

Macros (est.) 6 servings: 330 cal, 22 g protein, 6 g net carbs, 24 g fat

15) Baked Creole Chicken (weeknight-friendly)

You get crisp skin, spicy drippings, and tender meat with almost no effort. Serve with a green side and you’re done.

Ingredients

2 lb bone-in chicken thighs
2 tbsp olive oil
2 tsp Creole seasoning, sugar-free
1 tsp paprika
1/2 tsp garlic powder
1 tsp salt (adjust)
1 tbsp lemon juice

Directions

Heat oven to 425°F.
Pat chicken dry, rub with oil and seasonings.
Place on a sheet pan, skin side up.
Bake 35 to 40 minutes until 165°F internal.
Rest 5 minutes, drizzle with lemon juice, serve.

Macros (est.) 6 servings: 260 cal, 22 g protein, 0 g net carbs, 19 g fat

16) Country-Style Ribs with Sugar-Free Creole Rub

These ribs taste smoky-sweet without sugar because the paprika and spices do the trick. Slow bake, then broil for a crust.

Ingredients

2 lb pork country-style ribs
1 tbsp olive oil
1 tbsp smoked paprika
2 tsp garlic powder
2 tsp onion powder
1 tsp dried thyme
1 tsp black pepper
1/2 tsp cayenne
1 1/2 tsp salt (adjust)
1 tbsp apple cider vinegar

Directions

Heat oven to 300°F.
Rub ribs with oil, then coat with spice mix.
Place in a covered baking dish, bake 2 hours.
Uncover, brush with vinegar.
Broil 2 to 3 minutes to brown, then serve.

Macros (est.) 6 servings: 390 cal, 29 g protein, 1 g net carbs, 29 g fat

17) Yakamein (low-carb noodle bowl)

Yakamein is part ramen, part Creole comfort. Shirataki noodles keep it low-carb, while the broth stays beefy and spicy.

Ingredients

1 tbsp avocado oil
1/2 cup diced onion
2 cloves garlic, minced
6 cups beef broth, unsweetened
1 tbsp soy sauce (or coconut aminos for soy-free)
1 tbsp hot sauce, no sugar added
1 tsp black pepper
1 tsp paprika
1/2 tsp cayenne
1 tsp salt (adjust)
12 oz cooked roast beef, shredded (or thin-sliced)
2 packs shirataki noodles, rinsed and drained (about 14 oz total)
4 large eggs
2 tbsp sliced green onions

Directions

Heat oil in a pot, cook onion 5 minutes.
Add garlic, cook 30 seconds.
Add broth, soy sauce, hot sauce, and spices, simmer 10 minutes.
Add roast beef and noodles, simmer 3 minutes.
Soft-boil eggs 7 minutes, peel and halve.
Serve bowls with egg halves and green onions.

Macros (est.) 4 servings: 360 cal, 33 g protein, 6 g net carbs, 22 g fat

18) Stuffed Peppers, Dirty Rice Style (New Orleans vibes)

These eat like a full plate in one package. The pepper gets sweet in the oven, which balances the heat without sugar.

Ingredients

4 large bell peppers, tops removed
1 tbsp olive oil
1/2 lb ground beef
1/2 lb ground pork
1 cup diced onion
1/2 cup diced celery
2 cloves garlic, minced
2 tsp Cajun seasoning, sugar-free
1 tsp salt (adjust)
4 cups cauliflower rice
1/2 cup crushed tomatoes, no sugar added
2 tbsp chopped parsley

Directions

Heat oven to 375°F.
Brown beef and pork in oil 6 minutes.
Add onion and celery, cook 6 minutes.
Add garlic, seasoning, salt, cauliflower rice, and tomatoes, cook 5 minutes.
Stuff peppers, place in a baking dish with 1/4 cup water.
Bake 35 minutes, top with parsley, serve.

Macros (est.) 4 servings: 420 cal, 28 g protein, 10 g net carbs, 29 g fat

19) Turkey and Okra Gumbo (lighter, still rich)

Turkey keeps the pot lean, while okra thickens it naturally. It’s a good “big batch” gumbo that won’t weigh you down.

Ingredients

1 tbsp olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced bell pepper
3 cloves garlic, minced
6 cups turkey stock (or chicken stock), unsweetened
2 bay leaves
1 tsp dried thyme
1 tsp paprika
1/2 tsp cayenne
1 tsp salt (adjust)
1 lb cooked turkey, shredded
2 cups sliced okra
2 tbsp chopped green onions

Directions

Cook trinity in oil 7 minutes in a pot.
Add garlic, cook 30 seconds.
Add stock and spices, simmer 20 minutes.
Add turkey and okra, simmer 15 minutes.
Taste, adjust salt, top with green onions.

Macros (est.) 6 servings: 210 cal, 26 g protein, 6 g net carbs, 8 g fat

20) Bayou Shrimp Skillet (fast, spicy, saucy)

This is for the “what’s for dinner” panic. It tastes like a mini étouffée, but it cooks in one skillet.

Ingredients

1 tbsp olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced bell pepper
3 cloves garlic, minced
1 tbsp tomato paste, no sugar added
1 cup seafood stock, unsweetened
1 tsp Creole seasoning, sugar-free
1/2 tsp paprika
1/2 tsp salt (adjust)
1 lb shrimp, peeled and deveined
1 tsp filé powder (optional, off heat)
2 tbsp chopped parsley

Directions

Cook trinity in oil 7 minutes in a skillet.
Add garlic, cook 30 seconds.
Stir in tomato paste 1 minute.
Add stock and seasonings, simmer 5 minutes.
Add shrimp, cook 3 to 4 minutes.
Turn off heat, stir in filé if using, top with parsley.

Macros (est.) 4 servings: 240 cal, 30 g protein, 4 g net carbs, 10 g fat

Seafood street food at home: po’ boys, boils, croquettes, and game-day plates (12 recipes)

21) Crawfish Boil (or Boiled Seafood) with Low-Carb Veg

You keep the spices and the messy fun with plump shrimp, but swap potatoes and corn for mushrooms and cauliflower. The pot still smells like a party.

Ingredients

4 qt water
1/2 cup seafood boil seasoning, sugar-free
2 lemons, halved
4 bay leaves
2 tbsp salt (adjust)
1 lb mushrooms
1 head cauliflower, cut into florets
1 lb shrimp (or crawfish), cleaned
12 oz andouille sausage, sliced
2 tbsp hot sauce, no sugar added

Directions

Bring water, seasoning, lemons, bay, and salt to a boil.
Add mushrooms and cauliflower, boil 6 minutes.
Add sausage, boil 3 minutes.
Add shrimp (or crawfish), boil 2 to 3 minutes.
Turn off heat, stir in hot sauce, rest 5 minutes.
Drain and serve hot.

Macros (est.) 6 servings: 300 cal, 24 g protein, 8 g net carbs, 18 g fat

22) Fried Shrimp Po’ Boy (lettuce wrap) + Dairy-Free Remoulade

You still get crunch and sauce with crispy shrimp, just without the bread bomb. Romaine or iceberg keeps it crisp and clean.

Ingredients

1 lb shrimp, peeled and deveined
1/2 cup almond flour
1/2 cup crushed pork rinds
1 tsp paprika
1 tsp garlic powder
1/2 tsp salt
1/2 tsp cayenne
1 large egg
1 tbsp water
3 tbsp avocado oil (for pan-fry)
8 large romaine leaves

Ingredients (dairy-free remoulade)

1/2 cup avocado mayo
1 tbsp dill pickle relish, sugar-free
1 tsp Dijon mustard
1 tsp hot sauce, no sugar added
1 tsp lemon juice
1/2 tsp paprika

Directions

Mix remoulade ingredients, chill.
Pat shrimp dry.
Mix almond flour, pork rinds, and spices.
Whisk egg with water.
Dip shrimp in egg, then coat in breading.
Pan-fry in oil 2 minutes per side until crisp.
Serve in lettuce leaves with remoulade.

Macros (est.) 4 servings: 520 cal, 33 g protein, 5 g net carbs, 40 g fat

23) Fried Oyster Po’ Boy (low-carb bun option)

Oysters fry fast, so stay close to the pan. Use a lettuce wrap or a low-carb bun, then don’t hold back on the remoulade.

Ingredients

1 pint shucked oysters, drained
1/2 cup almond flour
1/2 cup crushed pork rinds
1 tsp Creole seasoning, sugar-free
1 large egg
1 tbsp water
4 tbsp avocado oil (for frying)
4 low-carb buns (or 8 lettuce leaves)
1 cup shredded lettuce
1/2 cup sliced pickles, sugar-free

Ingredients (dairy-free remoulade)

1/2 cup avocado mayo
1 tsp horseradish
1 tsp hot sauce, no sugar added
1 tsp lemon juice
1/2 tsp smoked paprika

Directions

Mix remoulade ingredients, set aside.
Mix breading ingredients in a bowl.
Whisk egg and water in a second bowl.
Dip oysters in egg, coat in breading.
Fry in hot oil 60 to 90 seconds per side.
Build buns (or lettuce wraps) with lettuce, pickles, oysters, and remoulade.

Macros (est.) 4 servings (lettuce wrap): 450 cal, 24 g protein, 6 g net carbs, 35 g fat

24) Salmon Croquettes with Creole Aïoli

Crisp outside, tender inside, and perfect with a punchy sauce. Use canned salmon for an easy pantry win.

Ingredients

2 (6 oz) cans salmon, drained
1/3 cup almond flour
1/4 cup diced onion
2 tbsp diced bell pepper
2 tbsp chopped parsley
1 tsp Dijon mustard
1 tsp paprika
1/2 tsp salt
1 large egg
2 tbsp avocado oil (for pan-fry)

Ingredients (Creole aïoli)

1/2 cup avocado mayo
1 tsp lemon juice
1 tsp hot sauce, no sugar added
1/2 tsp garlic powder
1/2 tsp paprika

Directions

Mix aïoli ingredients and chill.
Combine salmon, almond flour, veggies, herbs, spices, and egg.
Form 8 small patties.
Pan-fry in oil 3 minutes per side until browned.
Serve with aïoli on the side.

Macros (est.) 4 servings: 470 cal, 33 g protein, 4 g net carbs, 35 g fat

25) Fried Catfish (low-carb gluten-free breading, no dairy)

This is the classic plate, just cleaned up. Pork rind crust gives you that crackle without flour.

Ingredients

1 1/2 lb catfish fillets
1 tsp salt
1/2 tsp black pepper
1/2 tsp cayenne
1/2 cup crushed pork rinds
1/4 cup almond flour
1 tsp paprika
1 large egg
1 tbsp water
4 tbsp avocado oil

Directions

Pat catfish dry, season with salt, pepper, and cayenne.
Mix pork rinds, almond flour, and paprika.
Whisk egg and water.
Dip fish in egg, coat in breading.
Pan-fry in oil 3 to 4 minutes per side until crisp and cooked through.

Macros (est.) 4 servings: 520 cal, 42 g protein, 3 g net carbs, 38 g fat

26) Crawfish Nachos (dairy-free cheese, big flavor)

Yes, nachos can fit. Use pork rinds or baked cheese-free chips, then top with dairy-free shredded cheese and crawfish.

Ingredients

4 oz plain pork rinds (as “chips”)
1 tbsp olive oil
1/2 cup diced onion
1/2 cup diced bell pepper
2 cloves garlic, minced
8 oz crawfish tails
1 tsp Cajun seasoning, sugar-free
1 cup dairy-free shredded cheese (cheddar-style)
1/2 cup diced tomatoes
1/4 cup sliced jalapeños
2 tbsp chopped green onions
2 tbsp avocado mayo (optional drizzle)

Directions

Heat oven to 400°F.
Sauté onion and bell pepper in oil 5 minutes.
Add garlic 30 seconds, then add crawfish and seasoning 2 minutes.
Spread pork rinds on a sheet pan.
Top with crawfish mix and dairy-free cheese.
Bake 5 to 7 minutes until melted.
Top with tomatoes, jalapeños, and green onions, drizzle mayo if desired.

Macros (est.) 4 servings: 540 cal, 29 g protein, 7 g net carbs, 44 g fat

27) Boudin Balls (low-carb, crispy, no rice)

These scratch the boudin itch without rice. Cauliflower rice and pork keep the inside juicy, then almond flour crisps up outside.

Ingredients

1 tbsp olive oil
1/2 lb ground pork
4 oz pork liver pâté-style (or 4 oz chicken livers, minced)
1 cup diced onion
1/2 cup diced celery
2 cloves garlic, minced
2 tsp Cajun seasoning, sugar-free
1 tsp salt (adjust)
3 cups cauliflower rice
1 large egg
1/2 cup almond flour
1/2 cup crushed pork rinds
3 tbsp avocado oil (for frying)

Directions

Cook pork and liver in oil 6 minutes.
Add onion and celery, cook 6 minutes.
Add garlic and seasoning, cook 1 minute.
Stir in cauliflower rice, cook 5 minutes, cool 10 minutes.
Mix in egg, form 12 balls.
Roll in almond flour mixed with pork rinds.
Pan-fry 2 to 3 minutes per side until browned.

Macros (est.) 6 servings: 520 cal, 24 g protein, 6 g net carbs, 44 g fat

28) Blackened Shrimp Skewers (backyard style)

These cook fast and taste bold with fresh shrimp, like you got them from a corner spot. Serve with remoulade or squeeze lemon on top.

Ingredients

1 1/2 lb shrimp, peeled and deveined
2 tbsp olive oil
2 tsp blackening seasoning, sugar-free
1 tsp smoked paprika
1/2 tsp salt
1 lemon, cut into wedges

Directions

Soak wooden skewers 20 minutes if using wood.
Toss shrimp with oil and spices.
Thread onto skewers.
Sear in a hot grill pan 2 minutes per side.
Serve with lemon wedges.

Macros (est.) 4 servings: 270 cal, 34 g protein, 2 g net carbs, 14 g fat

29) Blackened Fish Tacos in Lettuce Cups

You get taco vibes without tortillas. Crunchy lettuce and spicy fish feel like a clean take on a po’ boy.

Ingredients

1 1/2 lb white fish (catfish, cod, or redfish)
2 tbsp olive oil
2 tsp blackening seasoning, sugar-free
1/2 tsp salt
12 butter lettuce leaves
1 cup shredded cabbage
1/2 cup diced tomatoes
1 tbsp lime juice
1/2 cup avocado mayo
1 tsp hot sauce, no sugar added

Directions

Rub fish with oil, seasoning, and salt.
Sear in a hot skillet 3 to 4 minutes per side.
Mix mayo with hot sauce.
Flake fish into pieces.
Fill lettuce cups with cabbage, fish, tomatoes, lime juice, and spicy mayo.

Macros (est.) 4 servings: 420 cal, 34 g protein, 6 g net carbs, 28 g fat

30) Air-Fryer Shrimp (extra crisp, less oil)

This is a weeknight lifesaver when you want fried shrimp without deep frying. It stays crunchy because the coating is dry and light.

Ingredients

1 lb shrimp, peeled and deveined
1/2 cup crushed pork rinds
1/4 cup almond flour
1 tsp paprika
1/2 tsp garlic powder
1/2 tsp salt
1 large egg
1 tbsp water
Avocado oil spray

Directions

Heat air fryer to 400°F.
Mix coating ingredients.
Whisk egg with water.
Dip shrimp in egg, coat well.
Spray basket, add shrimp in one layer.
Spray tops lightly, cook 7 to 9 minutes, shaking once.

Macros (est.) 4 servings: 310 cal, 28 g protein, 4 g net carbs, 19 g fat

31) Game-Day Shrimp and Sausage “Boil” Sheet Pan

This tastes like a boil with tender shrimp, but it’s oven-easy and less messy. Everything roasts together, so cleanup stays calm.

Ingredients

1 lb shrimp, peeled and deveined
12 oz andouille sausage, sliced
1 head cauliflower, cut into florets
8 oz mushrooms
2 tbsp olive oil
1 tbsp seafood boil seasoning, sugar-free
1 lemon, sliced
1 tbsp hot sauce, no sugar added

Directions

Heat oven to 425°F.
Toss cauliflower and mushrooms with oil and seasoning.
Roast 15 minutes on a sheet pan.
Add sausage, roast 10 minutes.
Add shrimp and lemon slices, roast 6 to 8 minutes.
Drizzle with hot sauce and serve.

Macros (est.) 6 servings: 320 cal, 23 g protein, 7 g net carbs, 22 g fat

32) Cajun Seafood Dip (dairy-free, creamy)

This is warm, rich, and made for scooping. Coconut cream and dairy-free cream cheese make it smooth without tasting sweet.

Ingredients

8 oz dairy-free cream cheese
1/3 cup coconut cream, unsweetened
1 tbsp lemon juice
1 tsp Cajun seasoning, sugar-free
1/2 tsp garlic powder
1/2 tsp paprika
8 oz cooked shrimp, chopped
2 tbsp green onions, sliced
1 tbsp parsley, chopped
Pork rinds or cucumber slices, for serving

Directions

Heat oven to 375°F.
Stir dairy-free cream cheese with coconut cream until smooth.
Mix in lemon, seasonings, shrimp, and herbs.
Bake in a small dish 18 to 20 minutes until hot.
Serve with pork rinds or cucumber slices.

Macros (est.) 6 servings: 230 cal, 15 g protein, 4 g net carbs, 17 g fat

Smothered veggies and classic sides that keep carbs in check (10 recipes)

33) Smothered Okra and Tomatoes (classic, tangy)

Tomatoes and okra are a natural pair. Let it simmer long enough and the texture turns silky, not slimy.

Ingredients

1 tbsp olive oil
1 cup diced onion
1/2 cup diced bell pepper
2 cloves garlic, minced
4 cups sliced okra
1 (14.5 oz) can diced tomatoes, no sugar added
1/2 cup chicken stock, unsweetened
1 tsp Creole seasoning, sugar-free
1/2 tsp salt (adjust)

Directions

Cook onion and bell pepper in oil 6 minutes.
Add garlic, cook 30 seconds.
Add okra, cook 5 minutes.
Add tomatoes, stock, seasoning, and salt.
Simmer 20 minutes, stirring now and then, then serve.

Macros (est.) 6 servings: 80 cal, 2 g protein, 7 g net carbs, 4 g fat
Meal prep: Yes, it reheats well.

34) Corn Maque Choux (low-carb approach)

Maque choux usually leans sweet from corn. Here, you use less corn and more peppers, plus a creamy coconut finish.

Ingredients

1 tbsp olive oil
1 cup diced onion
1/2 cup diced bell pepper
2 cloves garlic, minced
1 cup corn kernels (fresh or frozen)
1 1/2 cups riced cauliflower
1/2 cup coconut milk, unsweetened
1 tsp Cajun seasoning, sugar-free
1/2 tsp salt (adjust)
1 tbsp chopped green onions

Directions

Cook onion and bell pepper in oil 6 minutes.
Add garlic, cook 30 seconds.
Add corn and cauliflower rice, cook 5 minutes.
Stir in coconut milk, seasoning, and salt.
Simmer 3 minutes until creamy, top with green onions.

Macros (est.) 6 servings: 110 cal, 2 g protein, 9 g net carbs, 7 g fat
Meal prep: Best fresh, still good day 2.

35) Collard Greens with Smoked Turkey

These taste like Sunday dinner, but they’re weeknight simple. A splash of vinegar at the end makes the greens pop.

Ingredients

1 tbsp olive oil
1 cup diced onion
2 cloves garlic, minced
1 lb collard greens, chopped
2 cups chicken stock, unsweetened
8 oz smoked turkey leg meat, shredded
1 tsp salt (adjust)
1/2 tsp black pepper
1 tbsp apple cider vinegar

Directions

Cook onion in oil 5 minutes.
Add garlic, cook 30 seconds.
Add greens, stock, turkey, salt, and pepper.
Simmer 35 minutes until tender.
Stir in vinegar and serve.

Macros (est.) 6 servings: 140 cal, 12 g protein, 5 g net carbs, 8 g fat
Meal prep: Yes, flavors deepen overnight.

36) Mustard Greens with Bacon

Mustard greens bring peppery bite. Bacon makes them feel rich without any dairy.

Ingredients

4 slices bacon, chopped (check sugar-free label)
1 cup diced onion
2 cloves garlic, minced
1 lb mustard greens, chopped
1 1/2 cups chicken stock, unsweetened
1/2 tsp salt (adjust)
1 tbsp apple cider vinegar

Directions

Cook bacon in a pot until crisp, remove and reserve.
Cook onion in bacon fat 5 minutes.
Add garlic, cook 30 seconds.
Add greens, stock, and salt, simmer 25 minutes.
Stir in vinegar, top with bacon, serve.

Macros (est.) 6 servings: 120 cal, 4 g protein, 4 g net carbs, 10 g fat
Meal prep: Yes, holds texture well.

37) Turnip Greens with Smoked Meat

This side tastes bold and a little bitter in the best way. Smoked meat smooths it out, like adding bass to a song.

Ingredients

1 tbsp olive oil
1 cup diced onion
2 cloves garlic, minced
1 lb turnip greens, chopped
2 cups chicken stock, unsweetened
6 oz smoked sausage, sliced (sugar-free)
1/2 tsp black pepper
1 tsp salt (adjust)
1 tbsp apple cider vinegar

Directions

Brown sausage in oil 3 minutes.
Add onion, cook 5 minutes.
Add garlic, cook 30 seconds.
Add greens, stock, pepper, and salt.
Simmer 30 minutes, stir in vinegar, serve.

Macros (est.) 6 servings: 170 cal, 9 g protein, 5 g net carbs, 12 g fat
Meal prep: Yes, great reheated.

38) Cajun-Style Smothered Green Beans

This tastes like a potluck classic, just lighter. A little stock and spice turns plain green beans into a side with a point of view.

Ingredients

1 tbsp olive oil
1/2 cup diced onion
1/4 cup diced bell pepper
2 cloves garlic, minced
1 lb green beans, trimmed
3/4 cup chicken stock, unsweetened
1 tsp Cajun seasoning, sugar-free
1/2 tsp salt (adjust)
1 tbsp apple cider vinegar

Directions

Cook onion and bell pepper in oil 5 minutes.
Add garlic, cook 30 seconds.
Add green beans, stock, seasoning, and salt.
Cover and simmer 18 minutes until tender.
Stir in vinegar and serve.

Macros (est.) 6 servings: 70 cal, 2 g protein, 6 g net carbs, 4 g fat
Meal prep: Yes, stays firm.

39) Roasted Brussels Sprouts with Bacon Vinaigrette

Roasting makes sprouts nutty and crisp. The warm bacon vinaigrette tastes like something from a bistro, not a “diet” plate.

Ingredients

1 1/2 lb Brussels sprouts, halved
2 tbsp olive oil
1/2 tsp salt
1/2 tsp black pepper
4 slices bacon, chopped (sugar-free)
1 tbsp apple cider vinegar
1 tsp Dijon mustard

Directions

Heat oven to 425°F.
Toss sprouts with olive oil, salt, and pepper.
Roast 20 to 25 minutes until browned.
Cook bacon until crisp, then remove from heat.
Stir vinegar and Dijon into warm bacon fat.
Toss sprouts with vinaigrette and bacon.

Macros (est.) 6 servings: 160 cal, 5 g protein, 7 g net carbs, 12 g fat
Meal prep: Roast fresh, store vinaigrette separate.

40) Glazed Brussels Sprouts with Pecans (sugar-free)

This one tastes like a holiday side, but it fits your plan. Allulose gives shine without that gritty cooling feel.

Ingredients

1 1/2 lb Brussels sprouts, halved
2 tbsp olive oil
1/2 tsp salt
1/2 cup pecans, chopped
2 tbsp allulose
1 tbsp apple cider vinegar
1/2 tsp cinnamon

Directions

Heat oven to 425°F.
Roast sprouts with oil and salt 22 minutes.
Toast pecans in a dry pan 2 minutes.
Add allulose, vinegar, and cinnamon, stir 30 seconds.
Toss glaze with sprouts and pecans, serve warm.

Macros (est.) 6 servings: 210 cal, 4 g protein, 7 g net carbs, 18 g fat
Meal prep: Best fresh, glaze can be made ahead.

41) Sweet and Sour Cabbage (no sugar added)

This tastes bright and a little sweet, but the sweetener stays controlled. It’s great next to rich gumbo bowls.

Ingredients

1 tbsp olive oil
1 small green cabbage, thin-sliced (about 6 cups)
1/2 cup diced onion
1/2 tsp salt (adjust)
1/2 tsp black pepper
1/4 cup apple cider vinegar
2 tbsp allulose (or monk fruit blend)

Directions

Cook onion in oil 4 minutes.
Add cabbage, salt, and pepper, cook 6 minutes.
Add vinegar and allulose.
Cover and simmer 12 minutes, stir once or twice.
Uncover and cook 2 minutes, then serve.

Macros (est.) 6 servings: 80 cal, 2 g protein, 6 g net carbs, 5 g fat
Meal prep: Yes, it keeps well for 4 days.

42) Spicy Roasted Cauliflower (Cajun-style)

Think of this as your “rice” side that eats like a snack. Roasting dries it out, so it doesn’t get watery on the plate. Pair with cauliflower rice for extra volume.

Ingredients

1 large head cauliflower, cut into florets
2 tbsp olive oil
2 tsp Cajun seasoning, sugar-free
1/2 tsp salt (adjust)
1 tbsp lemon juice
2 tbsp chopped parsley

Directions

Heat oven to 450°F.
Toss cauliflower with oil, seasoning, and salt.
Roast 20 minutes, flip once halfway.
Toss with lemon juice and parsley, serve hot.

Macros (est.) 6 servings: 90 cal, 3 g protein, 5 g net carbs, 6 g fat
Meal prep: Best fresh, still good reheated in an air fryer.

If a side tastes flat, add acid first (lemon or vinegar), then salt. It wakes up the whole plate.

Iconic NOLA desserts and sweet drinks, made sugar free and dairy free (8 recipes)

43) Low-Carb Beignets (almond flour, sugar-free “powdered”)

These won’t puff exactly like French Quarter beignets, but they scratch the itch. Think of them like tender donut pillows, best served warm.

Ingredients

1 1/2 cups almond flour
2 tbsp coconut flour
1/4 cup allulose (or monk fruit blend)
2 tsp baking powder
1/4 tsp salt
2 large eggs
1/3 cup unsweetened almond milk
1 tsp vanilla extract
Avocado oil spray (for air fryer)
2 tbsp powdered sweetener (powdered allulose or erythritol), for dusting

Directions

Mix almond flour, coconut flour, sweetener, baking powder, and salt.
Whisk eggs, almond milk, and vanilla.
Stir wet into dry, rest 5 minutes.
Shape 12 small squares or rounds.
Air fry at 350°F for 8 to 10 minutes, flipping once.
Dust with powdered sweetener and serve warm.

Macros (est.) 6 servings (2 each): 210 cal, 8 g protein, 4 g net carbs, 17 g fat

44) Pecan Pralines (sugar-free, allulose for texture)

Allulose helps these set without turning into gritty rocks. Expect a slightly softer bite than the sugar version.

Ingredients

2 cups pecans, chopped
1/2 cup allulose
1/4 cup coconut milk, unsweetened
2 tbsp vegan butter
1/4 tsp salt
1 tsp vanilla extract

Directions

Line a plate with parchment paper.
Add allulose, coconut milk, vegan butter, and salt to a saucepan.
Simmer 6 to 8 minutes, stirring often, until thickened.
Stir in pecans and vanilla.
Spoon 12 mounds onto parchment.
Cool 30 minutes to set.

Macros (est.) 12 pralines, per 1: 140 cal, 2 g protein, 2 g net carbs, 14 g fat

45) Bananas Foster (dairy-free, sugar-free)

You still get the warm banana and rum vibe, just without the sugar crash. Keep the bananas measured and let the sauce do the talking.

Ingredients

2 medium bananas, sliced
2 tbsp vegan butter (or coconut oil)
3 tbsp allulose
1/2 tsp cinnamon
1 tsp vanilla extract
2 tbsp dark rum (optional)
2 tbsp chopped pecans
1/2 cup coconut cream, unsweetened (optional topping)

Directions

Melt vegan butter in a skillet over medium-low.
Stir in allulose and cinnamon, cook 2 minutes.
Add bananas, cook 2 minutes, spooning sauce over them.
Stir in vanilla and rum if using, cook 30 seconds.
Top with pecans and a spoon of coconut cream if desired.

Macros (est.) 4 servings: 190 cal, 1 g protein, 10 g net carbs, 16 g fat

46) Sweet Potato Pie (lower-carb, dairy-free)

This isn’t zero-carb because sweet potato is the point. Still, a smaller amount plus an almond crust keeps it reasonable, and the spices make it taste like the real slice.

Ingredients (crust)

1 1/2 cups almond flour
3 tbsp vegan butter, melted
1 tbsp allulose
1/4 tsp salt

Ingredients (filling)

1 cup mashed cooked sweet potato
2 large eggs
1/2 cup coconut milk, unsweetened
1/3 cup allulose
1 tsp cinnamon
1/4 tsp nutmeg
1 tsp vanilla extract
1/4 tsp salt

Directions

Heat oven to 350°F.
Mix crust ingredients, press into a 9-inch pie pan.
Bake crust 10 minutes.
Whisk filling ingredients until smooth.
Pour into crust, bake 35 to 40 minutes until set.
Cool fully before slicing.

Macros (est.) 10 slices: 220 cal, 6 g protein, 7 g net carbs, 18 g fat

47) King Cake (low-carb, dairy-free)

Celebrate Mardi Gras with this version. This won’t be the same chewy bakery bread, but it still gives you that cinnamon-sweet cake ring. Aim for “coffee cake” texture and you’ll be happy.

Ingredients (cake)

2 cups almond flour
2 tbsp coconut flour
1/2 cup allulose
2 tsp baking powder
1/4 tsp salt
4 large eggs
1/2 cup unsweetened almond milk
1/4 cup melted coconut oil
1 tsp vanilla extract

Ingredients (cinnamon swirl)

2 tbsp allulose
1 tbsp cinnamon
1 tbsp melted coconut oil

Ingredients (glaze)

1/2 cup powdered sweetener
1 tbsp unsweetened almond milk
1/2 tsp vanilla extract

Directions

Heat oven to 350°F, grease a bundt pan.
Mix dry cake ingredients in a bowl.
Whisk wet ingredients, then stir into dry.
Mix swirl ingredients in a small bowl.
Pour half batter, add swirl, top with remaining batter, swirl lightly.
Bake 28 to 32 minutes, cool 15 minutes, then glaze.

Macros (est.) 12 slices: 240 cal, 8 g protein, 4 g net carbs, 20 g fat

48) Bread Pudding (almond milk, low-carb bread cubes)

Bread pudding is all about custard and spice. Use low-carb bread, then soak it well so it bakes up soft and rich.

Ingredients

6 cups cubed low-carb bread
2 cups unsweetened almond milk
3 large eggs
1/2 cup allulose
1 tbsp cinnamon
1 tsp vanilla extract
1/4 tsp salt
1/3 cup chopped pecans

Directions

Heat oven to 350°F, grease an 8×8 dish.
Whisk almond milk, eggs, allulose, cinnamon, vanilla, and salt.
Fold in bread cubes and pecans, rest 10 minutes.
Bake 35 to 40 minutes until set and browned on top.
Cool 10 minutes, then serve.

Macros (est.) 9 servings: 220 cal, 9 g protein, 6 g net carbs, 16 g fat

49) Cafe Du Monde Style Chicory Coffee (sugar-free, dairy-free)

You can keep the tradition without the sugar. Chicory gives that roasty edge, and a dairy-free creamer makes it feel like a treat.

Ingredients

2 tbsp ground chicory coffee (or chicory blend)
2 cups water
2 tbsp unsweetened almond milk (or coconut milk)
1 to 2 tsp powdered sweetener (optional)
1/4 tsp vanilla extract (optional)

Directions

Brew chicory coffee with water using your preferred method.
Warm almond milk gently, then stir into coffee.
Add sweetener and vanilla if desired.
Serve hot alongside beignets or breakfast.

Macros (est.) 1 serving: 15 cal, 0 g protein, 1 g net carbs, 1 g fat

50) Blueberry Ginger Sorbet (sugar-free, clean finish)

This is bright, icy, and perfect after spicy food. It won’t be as stretchy as sugar sorbet, but it scoops well after a short rest.

Ingredients

3 cups frozen blueberries
1/3 cup allulose
1 tbsp lemon juice
1 tsp freshly grated ginger
1/4 cup water

Directions

Blend blueberries, allulose, lemon juice, ginger, and water until smooth.
Taste and adjust sweetener if needed.
Freeze in a shallow container 2 to 3 hours.
Stir once halfway for smoother texture.
Rest 5 minutes at room temp, then scoop.

Macros (est.) 6 servings: 60 cal, 1 g protein, 6 g net carbs, 0 g fat

For sugar-free desserts, allulose stays softer after chilling. If you only use erythritol, textures can turn crunchy.

How to plan a full New Orleans style week on low-carb, sugar free, dairy free

A New Orleans style week works best when you cook two big anchors (like gumbo and jambalaya), then re-use them in fresh ways. Think of it like jazz standards, same base, new performance each night. You keep carbs low with cauliflower rice and lettuce wraps, skip added sugar by watching labels, and stay dairy free with avocado mayo and olive oil based sauces.

If you’re not strict keto, you can still follow this plan. Just place higher-carb dishes (like red beans or a slice of sweet potato pie) on days when you train, walk more, or want a planned flex.

A simple 7-day menu (with leftovers that do not feel like leftovers)

Use this as a plug-and-play outline to balance your main dish each day. It pulls directly from the recipes in this post, then repurposes them so you don’t feel stuck eating the same bowl three days in a row.

Day	Breakfast	Lunch	Dinner	Snack or dessert
1	Chicory coffee + 2 eggs	Chicken and Sausage Gumbo over cauliflower rice	Fried Shrimp Po’ Boy (lettuce wrap) + remoulade	Blueberry ginger sorbet
2	Leftover shrimp + avocado	Gumbo again, but as a soup bowl with extra okra	Baked Creole Chicken + collard greens	Pecan praline (1)
3	Beignet (2) + coffee	Shrimp Creole over roasted cauliflower rice	Country-Style Ribs + leftover greens (your ribs get a ready-made side)	Cucumber + aïoli
4	Scramble with trinity	Leftover ribs chopped into lettuce cups with remoulade	Chicken and Sausage Jambalaya (cauli rice)	Bananas Foster (measured)
5	Coffee + chia (unsweetened)	Jambalaya becomes stuffed peppers (bake, then eat)	Blackened Shrimp Skewers + smothered green beans	Praline (1)
6	Omelet with hot sauce	Salmon Croquettes + Creole aïoli	Seafood Gumbo (new pot or freezer)	Sorbet
7	Leftover stuffed pepper	Red Beans and “Rice” (portion-smart)	Game-Day Shrimp and Sausage Sheet Pan	Sweet potato pie (planned flex)

A few easy repurposing moves make the week feel effortless:

Gumbo into soup bowls: Skip “rice” and add extra stock, okra, and green onion. It eats like a new dish.
Shrimp into lettuce wraps: Use leftover fried or blackened shrimp, add shredded cabbage, then spoon on remoulade.
Greens as a ribs side: Smoky greens love pork, so reheat greens in the rib pan juices.
Jambalaya into stuffed peppers: Pack it tight, bake until the pepper turns sweet, then top with parsley.

If you only cook two nights, make them gumbo night and jambalaya night. Everything else becomes assembly.

Shopping list and prep plan you can do in under 90 minutes

This plan keeps weeknights calm because the flavor work is already done with these efficient one-pot meals. Shop once, prep once, then cook fast.

Quick grocery list (by category)

Proteins (keto staples)
- Chicken thighs, andouille (check sugar-free), shrimp, catfish (optional), country-style ribs, canned salmon, eggs
Produce
- Onion, celery, bell pepper, garlic, green onions, parsley, lemons, okra (fresh or frozen), collards (or mustard greens), cabbage, cauliflower (or pre-riced), cucumbers, jalapeños (optional)
Pantry
- Unsweetened stock (chicken and seafood), diced tomatoes and tomato paste (no sugar added), avocado mayo, coconut aminos (optional), vinegar, sugar-free hot sauce, pork rinds, almond flour, allulose or monk fruit
Spices
- Paprika (smoked if possible), thyme, oregano, bay leaves, cayenne, black pepper, salt, filé powder (optional)

90-minute prep plan (time-boxed checklist)

0 to 15 minutes: Set up
- Clear fridge space, label 4 to 6 containers, and start a sink of soapy water.
15 to 35 minutes: Chop the trinity
- Chop onion, celery, and bell pepper (aim for 6 to 8 cups total).
- Store airtight, refrigerate up to 4 days, or freeze up to 3 months (best for cooked dishes).
35 to 45 minutes: Mix seasonings
- Pre-mix a jar of Creole or Cajun seasoning (salt-free if you want control).
- Store in a cool cupboard up to 6 months.
45 to 55 minutes: Make dairy-free remoulade or aïoli
- Stir together avocado mayo, lemon, hot sauce, and spices.
- Refrigerate up to 5 days (keep it cold and covered).
55 to 75 minutes: Roast cauliflower rice (dry it out)
- Roast riced cauliflower on a sheet pan until lightly golden.
- Cool fast, then portion. Refrigerate 4 days, freeze 2 months.
75 to 90 minutes: Prep proteins
- Slice sausage, trim ribs, and peel shrimp if needed.
- Refrigerate raw shrimp and fish only 1 to 2 days (cook sooner), or freeze up to 3 months.

Food safety keeps your week smooth:

Cool cooked gumbo, jambalaya, and cauliflower rice quickly (shallow containers help), then refrigerate within 2 hours.
Reheat seafood dishes until steaming hot, and don’t reheat shrimp more than once if you can help it (texture turns rubbery fast).
Keep raw seafood separate, and wash hands, boards, and knives right after prep.

For not strict keto days, place red beans and “rice” and sweet potato pie on the weekend or a higher-activity day. That way, you enjoy them on purpose, not by accident.

Enjoy!

These 50 low-carb, sugar-free, dairy-free New Orleans recipes prove you can keep the real thing on your plate, the dark roux, the holy trinity, the slow simmer, and that bold Creole kick, without adding sugar or leaning on butter and cream. From big-pot gumbo and jambalaya to crispy po’ boy-style seafood and classic sweets, the flavor comes from toasted spices, good stock, and smart swaps that stay in the background. Most importantly, you get variety, weeknight meals, party food, and a few desserts that still feel like New Orleans.

To get started, keep it simple and pick three wins: 1 gumbo or stew, 1 street food recipe (like air-fryer shrimp or a lettuce-wrap po’ boy), and 1 side or dessert. After that, repeat the pattern and build a week around leftovers, because gumbo night and jambalaya night can carry you for days.

As you cook, adjust heat and salt at the end, not at the start, since sausage, stock, and hot sauce all vary. Also, track macros with your exact brands, especially sausage, mayo, dairy-free cheese, and sweeteners, because labels can change fast.

Save this list of Low-Carb Dairy-Free Sugar-Free New Orleans Recipes for the next time you want New Orleans comfort without the carb and sugar load, share it with a friend who misses these flavors, and try the weekly menu so dinner feels planned, not rushed, bringing a taste of Mardi Gras festivities home anytime.