The Best 50+ New Orleans Paleo Lunch Recipes

If you love bold Cajun and Creole flavor but still want a grain-free lunch, you’re in the right place. This recipe round-up, The Best 50+ New Orleans Paleo Lunch Recipes, brings the spirit of New Orleans to your low-carb weekday meals, without the ingredients that can throw a Paleo plan off track.

In this post, “New Orleans Paleo” means New Orleans style taste (the trinity of onion, bell pepper, and celery, plus garlic, herbs, citrus, hot sauce, and plenty of seafood like shrimp) made with smart Paleo swaps. That includes no grains, dairy, legumes, or refined sugar, while keeping the dishes satisfying and full of color. Think jambalaya-style bowls over cauliflower rice, po’boy-inspired lettuce wraps, and gumbo-ish soups thickened without flour.

You’ll find 50+ lunch-friendly recipes with detailed ingredients and step-by-step directions, so you can cook with confidence even on a busy Monday. Many options are meal-prep friendly too, with tips for packing, reheating, and keeping textures right so leftovers still taste fresh. When macro estimates are available, they’re included to help with planning, especially if you track protein or carbs.

Spice is personal, so you’ll also see easy ways to adjust heat without losing flavor. For example, you can swap cayenne for smoked paprika, start with a milder hot sauce, or serve extra heat on the side so everyone’s happy.

Macros are estimates, they’ll vary by brands, cooking methods, and portion size.

How to keep New Orleans flavor while staying 100% Paleo at lunch

New Orleans food has a big personality, and you don’t need bread, flour, or sugar to keep it. The trick is to build flavor the same way Louisiana kitchens do, then swap the “carrier” (rice, buns, creamy dressings) for Paleo-friendly options.

Start with the New Orleans cooking trinity (onion, bell pepper, celery) plus garlic. That mix is the bass line in gumbo, jambalaya, étouffée, and more. From there, you choose your lane: Cajun usually tastes more rustic and pepper-forward, with simple spices and heat. Creole often leans more “city,” with tomatoes, herbs, and a slightly brighter finish. Both work beautifully for lunch bowls, wraps, and salads, as long as you keep your ingredients clean.

The New Orleans Paleo pantry: seasonings and staples that make everything taste right

If your pantry is right, your lunch tastes right. Keep these on hand and you can turn plain chicken, shrimp, or canned fish into something that still feels like New Orleans.

Here’s a quick, practical checklist to stock for New Orleans Paleo lunches:

Smoked paprika, sweet paprika
Cayenne
Cajun seasoning
Thyme
Oregano
Garlic powder
Onion powder
Bay leaf
File powder (optional, it gives gumbo-style flavor and a light thickening effect; use a small pinch at the end, too much can taste bitter)
Celery seed
Black pepper
Sea salt
Apple cider vinegar
Red wine vinegar
Dijon that is Paleo compliant (check for no sugar, no soy, and clean oils)
Hot sauce with simple ingredients (watch for added sugar and “natural flavors” that hide sweeteners)
Bone broth with no sugar (also avoid cornstarch or “modified food starch”)
Ghee (optional, it’s common in Paleo-ish cooking but not strict Paleo; avocado oil is the safer everyday choice)
Canned wild salmon or tuna
Olives (great for salty, briny punch in salads)
Capers (a shortcut to that bright, tangy bite)

Two quick “label rules” save you from hidden non-Paleo ingredients:
First, scan for added sugar in hot sauce, mustard, and canned seafood. Second, avoid seed oils (like soybean or canola) in mayo and dressings, and skip broths thickened with cornstarch.

Finally, don’t forget thickening. Traditional gumbo starts with a roux, but you can still get that cozy texture without flour. Use cauliflower purée (blended cooked cauliflower stirred in), okra for natural thickening in gumbo-style dishes, or let the pot reduce uncovered in a Dutch oven until it naturally thickens. You keep the flavor, and you skip the grain.

Easy Paleo swaps for classic lunch comfort foods (po’ boys, tacos, creamy salads)

You can keep the “po’ boy energy” and the taco-night joy, you’re just changing the base. These swaps show up across a lot of recipes, so once you learn them, lunch gets easier.

Lettuce boats instead of bread: Use crisp romaine hearts or butter lettuce. Pile in blackened shrimp, remoulade-style sauce, and pickles.
Collard wraps instead of tortillas: Blanch collard leaves for 20 seconds, then cool. They roll tight and won’t tear like lettuce.
Roasted sweet potato rounds instead of buns: Slice into thick coins, roast, then stack with fried green tomatoes (egg wash plus almond flour) and spicy mayo.
Cauliflower rice bowls instead of white rice: Sauté cauli rice in avocado oil, then season it like jambalaya. It soaks up sauce fast, so don’t overcook it.
Jicama wraps for tacos: They’re crunchy, fresh, and great with spicy seafood or chicken. Warm them briefly so they bend instead of snap.
Cassava tortillas (only if the ingredient list is clean): Some brands keep it simple, others add gums or seed oils. Also, some Paleo eaters avoid cassava, so treat it as optional.
Avocado mayo for creamy salads: Mash avocado with lemon, Dijon, salt, and garlic. It nails that creamy chicken salad feel without dairy.
Coconut aminos instead of soy sauce: Use a small splash to boost savory flavor in stir-fries or marinades, especially when you want that dark, salty note without soy.

A helpful way to think about it is this: Cajun and Creole flavor lives in the seasoning and the base, not in the bread. Build the trinity first, then choose your wrap, bowl, or stack.

If a recipe tastes flat, add acid before salt. A little vinegar or lemon wakes up Cajun spices fast.

Food safety and meal prep basics for seafood, chicken, and cooked rice swaps

Meal prep works best when you cool food quickly and store it right. After cooking chicken, shrimp, or a pot of cauliflower rice, don’t leave it out on the counter for long. Aim to get hot food into the fridge within 2 hours, or within 1 hour if your kitchen is warm. Spread food in shallow containers so it cools faster, then cover and chill.

For storage, keep cooked chicken for 3 to 4 days in the fridge. Seafood is less forgiving, so plan to eat cooked shrimp, fish, or crab within 2 days for the best taste and safety. If you meal prep on Sunday, put seafood lunches early in the week. Meanwhile, cauliflower rice holds for 3 to 4 days, but it can get watery. Cool it fully before sealing the container, and reheat it in a skillet when you can to drive off extra moisture.

Reheating should be quick and hot. Warm proteins until they’re steaming, and stir once or twice so heat spreads evenly. For bowls, keep wet sauces separate when possible, then combine after reheating. Salads stay crisp when you store dressing in a small container, keep cucumbers and tomatoes separate, and add avocado last so it doesn’t brown or turn soft.

To finish strong, here’s a simple Sunday plan that supports the recipes that follow:

Chop a big batch of the holy trinity and store it raw, so weeknight cooking starts fast.
Cook two proteins (for example, blackened chicken and Cajun shrimp), then portion them into grab-and-go containers.
Make one sauce (avocado mayo or a vinegar hot sauce dressing), and keep it separate for better texture.
Prep two bases (cauliflower rice plus roasted sweet potato rounds), then mix and match all week.
Build the first two lunches right away, so Monday and Tuesday are already handled (eat seafood first).

The best 50 plus New Orleans Paleo lunch recipes (with ingredients, steps, and macro estimates)

These paleo recipes keep the Cajun and Creole spirit strong while staying Paleo (no grains, dairy, legumes, or refined sugar). You’ll see the holy trinity, hot sauce, citrus, seafood, and smoky spices used in ways that hold up in a lunch container. Macros are estimates and will change by brand and portion size.

Salads and wraps that feel like a full meal (14 recipes)

Chicken Salad with Avocado (Serves 2)

Creamy, bright, and a little spicy, like a lunch version of a Creole chicken salad. Avocado stands in for mayo, while celery and lemon keep it snappy.

Ingredients

2 cups cooked chicken, shredded (10 oz)
1 ripe avocado (6 oz), mashed
1 tablespoon lemon juice
1 teaspoon Dijon mustard (no sugar)
1/2 cup celery, finely chopped
1/4 cup red bell pepper, finely chopped
2 tablespoons green onion, sliced
1 tablespoon fresh parsley, chopped
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
1/4 teaspoon cayenne (optional)
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
6 romaine leaves (or butter lettuce)

Directions

Mash avocado with lemon juice and Dijon in a bowl.
Stir in chicken, celery, bell pepper, green onion, and parsley.
Season with garlic powder, paprika, cayenne, salt, and pepper.
Spoon into romaine leaves and fold into lettuce wraps.

Macro estimate (per serving, 1/2 recipe): ~430 calories, 38 g protein, 12 g carbs, 26 g fat (est.).
Make it ahead: Mix the salad up to 3 days ahead, add avocado fresh if you want the greenest color.

Warm Fajita Steak Salad (flank steak, peppers, onions) (Serves 2)

This one eats like a sizzling skillet, but it’s packed on greens. Add lime and Cajun spice and it feels right at home in New Orleans.

Ingredients

10 oz flank steak
1 tablespoon avocado oil
1 teaspoon chili powder
1 teaspoon smoked paprika
1/2 teaspoon ground cumin
3 garlic cloves, minced
3/4 teaspoon kosher salt, divided
1/2 teaspoon black pepper
1 red bell pepper, sliced
1 green bell pepper, sliced
1/2 yellow onion, sliced
6 cups romaine, chopped
1 tablespoon lime juice
2 tablespoons olive oil
1 tablespoon chopped cilantro (optional)

Directions

Season steak with chili powder, paprika, cumin, garlic, 1/2 teaspoon salt, and pepper.
Heat avocado oil in a skillet on medium-high, sear steak 4 to 5 minutes per side (medium).
Rest steak 5 minutes, then slice thin.
In the same skillet, sauté peppers and onion 6 to 8 minutes, add remaining 1/4 teaspoon salt.
Toss romaine with lime juice and olive oil, then top with warm veggies and steak.

Macro estimate (per serving): ~520 calories, 40 g protein, 18 g carbs, 32 g fat (est.).
Make it ahead: Cook steak and veggies ahead, store separately, reheat toppings and assemble on greens.

Chinese Chicken Salad (coconut aminos, no peanuts, use almonds) (Serves 2)

Crunchy and tangy, with coconut aminos for that savory-sweet note without soy. It’s not traditional NOLA, but the hot sauce plus lime makes it feel Gulf Coast friendly.

Ingredients

2 cups cooked chicken, sliced (10 oz)
6 cups napa cabbage, shredded
1 cup carrots, shredded
1/2 cup cucumber, thin-sliced
1/3 cup almonds, sliced
2 tablespoons cilantro, chopped
2 tablespoons rice vinegar
1 tablespoon lime juice
1 tablespoon coconut aminos
1 teaspoon toasted sesame oil
2 tablespoons olive oil
1 teaspoon grated fresh ginger
1 small garlic clove, grated
1 teaspoon hot sauce (optional)

Directions

Whisk vinegar, lime, coconut aminos, sesame oil, olive oil, ginger, garlic, and hot sauce.
Add cabbage, carrots, cucumber, chicken, almonds, and cilantro to a bowl.
Toss with dressing right before eating.

Macro estimate (per serving): ~460 calories, 38 g protein, 20 g carbs, 26 g fat (est.).
Make it ahead: Prep everything and keep dressing separate, toss at lunch to keep it crisp.

Nicoise Salad (green beans optional) (Serves 2)

Classic briny Nicoise flavors, but lunch-proof and Paleo. Think of it as a composed salad with a Louisiana attitude, thanks to lemon and herbs.

Ingredients

2 cans wild tuna in water, drained (10 oz total)
6 cups mixed greens
2 hard-boiled eggs, halved
1 cup cherry tomatoes, halved
1/2 cup cucumber, sliced
1/3 cup olives
2 tablespoons capers
1 cup cooked green beans (optional)
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon Dijon mustard (no sugar)
1/2 teaspoon dried thyme
1/2 teaspoon kosher salt

Directions

Whisk olive oil, lemon juice, Dijon, thyme, and salt.
Arrange greens, tuna, eggs, tomatoes, cucumber, olives, capers (and green beans if using) on two plates.
Drizzle with dressing and eat right away.

Macro estimate (per serving): ~430 calories, 43 g protein, 14 g carbs, 23 g fat (est.).
Make it ahead: Pack components in containers, add dressing and eggs right before eating.

Thai Pork Lettuce Wraps (Serves 2)

Savory pork with lime and herbs, piled into crisp lettuce like a hand-held lettuce wrap. The heat is optional, but the flavor still pops.

Ingredients

10 oz ground pork
1 tablespoon avocado oil
1/2 cup onion, finely chopped
1/2 cup bell pepper, finely chopped
2 garlic cloves, minced
1 tablespoon grated ginger
2 tablespoons coconut aminos
1 tablespoon lime juice
1 teaspoon fish sauce (optional, check ingredients)
1 teaspoon hot sauce (optional)
1/2 cup shredded carrots
2 tablespoons fresh mint, chopped
2 tablespoons cilantro, chopped
8 butter lettuce leaves
1/4 teaspoon kosher salt

Directions

Heat oil in a skillet, sauté onion and bell pepper 4 minutes.
Add pork, garlic, and ginger, cook until browned.
Stir in coconut aminos, lime, fish sauce, hot sauce, salt.
Spoon into lettuce leaves, top with carrots, mint, and cilantro.

Macro estimate (per serving): ~510 calories, 30 g protein, 16 g carbs, 36 g fat (est.).
Make it ahead: Cook filling up to 3 days ahead, reheat and assemble in lettuce at lunch.

Meaty Veggie Roll-Ups (Serves 2)

These feel like a muffuletta-inspired snack tray and a lunch had a baby. Use deli-style meat without sugar, then roll it with crunchy trinity veggies, olive salad, and a spicy spread. Add giardiniera for extra tang if desired.

Ingredients

8 slices turkey or roast beef deli meat (8 oz, no sugar)
1/2 cup Paleo mayo
1 teaspoon Dijon mustard (no sugar)
1 teaspoon hot sauce (optional)
1/2 cup celery sticks, thin-cut
1/2 cup bell pepper sticks
1/2 cup cucumber sticks
1/4 cup green onion, thin-sliced
1 tablespoon chopped parsley

Directions

Stir mayo, Dijon, hot sauce, parsley.
Spread a thin layer on each meat slice.
Add veggie sticks and green onion, then roll tight.
Slice in half for easy packing.

Macro estimate (per serving): ~430 calories, 30 g protein, 10 g carbs, 30 g fat (est.).
Make it ahead: Roll up the night before, wrap tightly, and keep sauce light to avoid sogginess.

Roasted Beet and Arugula Salad (Serves 2)

Earthy beets plus peppery arugula feels fancy, but it’s simple. Citrus and herbs keep it in the Creole lane.

Ingredients

2 medium beets (10 oz), peeled and cubed
1 tablespoon olive oil, divided
1/2 teaspoon kosher salt, divided
4 cups arugula
1 orange, segmented (or 1/2 cup orange segments)
1/4 cup walnuts, chopped
1 tablespoon apple cider vinegar
1 teaspoon Dijon mustard (no sugar)
1 teaspoon honey (optional, or skip)

Directions

Roast beets at 425°F for 30 to 35 minutes with 1/2 tablespoon oil and 1/4 teaspoon salt.
Whisk remaining oil with vinegar, Dijon, honey (if using), salt.
Toss arugula with dressing, then top with beets, orange, and walnuts.

Macro estimate (per serving): ~320 calories, 7 g protein, 28 g carbs, 22 g fat (est.).
Make it ahead: Roast beets up to 4 days ahead, assemble salad right before eating.

Cajun Shrimp Avocado Salad (Serves 2)

Blackened-style seafood, creamy avocado, and lime tastes like a Gulf shrimp boil in salad form. Keep the spice adjustable.

Ingredients

10 oz peeled shrimp
1 tablespoon avocado oil
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon cayenne (optional)
3/4 teaspoon kosher salt
6 cups mixed greens
1 avocado, cubed
1 cup cucumber, chopped
1/2 cup cherry tomatoes, halved
2 tablespoons lime juice
1 tablespoon olive oil

Directions

Toss shrimp with oil, paprika, garlic powder, onion powder, cayenne, and salt.
Sear in a hot skillet 1 to 2 minutes per side.
Toss greens with lime juice and olive oil.
Top with shrimp, avocado, cucumber, and tomatoes.

Macro estimate (per serving): ~430 calories, 34 g protein, 16 g carbs, 28 g fat (est.).
Make it ahead: Cook shrimp up to 2 days ahead, pack avocado separately and add at lunch.

Blackened Chicken Caesar Style Salad (no dairy) (Serves 2)

All the Caesar vibes, none of the dairy. The dressing gets its punch from egg, anchovy, lemon, and garlic.

Ingredients

10 oz chicken breast, sliced
1 tablespoon avocado oil
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
3/4 teaspoon kosher salt, divided
1/2 teaspoon black pepper, divided
6 cups chopped romaine
2 tablespoons lemon juice
2 tablespoons olive oil
1 egg yolk (use pasteurized if preferred)
2 anchovy fillets, mashed (or 1 teaspoon anchovy paste)
1 small garlic clove, grated

Directions

Season chicken with paprika, garlic powder, oregano, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
Sear in oil 4 to 5 minutes per side, rest, then slice.
Whisk lemon juice, olive oil, egg yolk, anchovy, garlic, remaining salt, and remaining pepper.
Toss romaine with dressing and top with chicken.

Macro estimate (per serving): ~510 calories, 45 g protein, 10 g carbs, 32 g fat (est.).
Make it ahead: Keep dressing in a small container, add right before eating to avoid wilted romaine.

Creole Tuna Salad Stuffed Tomatoes (Serves 2)

This tastes like a picnic in the French Quarter, bright and a little tangy. Tomatoes replace bread, so lunch stays light but filling.

Ingredients

2 cans tuna, drained (10 oz total)
1/3 cup Paleo mayo
1 teaspoon Dijon mustard (no sugar)
1 tablespoon lemon juice
1/3 cup celery, finely chopped
1/4 cup green bell pepper, finely chopped
2 tablespoons onion, finely chopped
1 tablespoon chopped parsley
1/2 teaspoon smoked paprika
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
2 large tomatoes, hollowed (or 4 medium)

Directions

Mix tuna, mayo, Dijon, lemon, celery, bell pepper, onion, parsley, paprika, salt, and pepper.
Spoon into hollowed tomatoes.
Chill 10 minutes if you have time, it helps the flavor blend.

Macro estimate (per serving): ~390 calories, 38 g protein, 14 g carbs, 20 g fat (est.).
Make it ahead: Make tuna salad up to 3 days ahead, stuff tomatoes right before eating.

Collard Green Wraps with Smoked Turkey and Mustard (Serves 2)

Collards hold up like a tortilla, and smoked turkey brings that Louisiana smokehouse feel. Mustard and pickles give it a po’ boy wink.

Ingredients

2 large collard leaves
8 oz smoked turkey slices (no sugar)
1/2 avocado, sliced
1/2 cup cucumber sticks
1/2 cup bell pepper sticks
2 tablespoons Dijon mustard (no sugar)
2 tablespoons dill pickle slices
1 tablespoon apple cider vinegar

Directions

Blanch collard leaves 20 seconds in boiling water, then cool and pat dry.
Spread mustard on each leaf.
Add turkey, avocado, veggies, pickles, and a splash of vinegar.
Roll tight, then cut in half.

Macro estimate (per serving): ~420 calories, 28 g protein, 18 g carbs, 26 g fat (est.).
Make it ahead: Wrap in parchment and refrigerate up to 24 hours, keep vinegar on the side if you want it drier.

Spicy Crab and Cucumber Boats (Serves 2)

Cool cucumber plus spicy crab salad is pure Gulf Coast energy. It’s fast, tidy, and great for hot days.

Ingredients

8 oz lump crab meat (or canned, drained well)
1/4 cup Paleo mayo
1 teaspoon Dijon mustard (no sugar)
1 teaspoon hot sauce (optional)
1 tablespoon lemon juice
2 tablespoons celery, finely chopped
1 tablespoon green onions, sliced
1/2 teaspoon Old Bay-style seasoning (check ingredients)

Directions

Mix crab, mayo, Dijon, hot sauce, lemon, celery, green onions, seasoning.
Spoon into cucumber halves.
Chill 10 minutes for best texture.

Macro estimate (per serving): ~260 calories, 22 g protein, 12 g carbs, 14 g fat (est.).
Make it ahead: Mix filling up to 2 days ahead, fill cucumbers right before eating.

Grilled Oyster Mushroom and Pepper Salad (Serves 2)

This is smoky and meaty without meat, like a Cajun grill plate on greens. Mushrooms soak up spice and citrus like a sponge.

Ingredients

8 oz oyster mushrooms, torn into large pieces
1 red bell pepper, sliced
1 tablespoon avocado oil
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon dried thyme
3/4 teaspoon kosher salt
6 cups mixed greens
2 tablespoons lemon juice
1 tablespoon olive oil
2 tablespoons chopped parsley

Directions

Toss mushrooms and pepper with avocado oil, paprika, garlic powder, thyme, and salt.
Grill or sear in a hot skillet 4 to 6 minutes until browned.
Toss greens with lemon juice and olive oil.
Top with warm mushrooms and peppers, finish with parsley.

Macro estimate (per serving): ~240 calories, 6 g protein, 18 g carbs, 18 g fat (est.).
Make it ahead: Cook veggies ahead and reheat, keep greens and dressing separate.

Citrus Herb Salmon Salad (Serves 2)

This one tastes like a porch lunch by the water. Citrus and herbs brighten rich salmon, while capers add that briny Creole kick.

Ingredients

10 oz cooked salmon (leftover works great)
6 cups mixed greens
1/2 cup grapefruit segments (or orange)
1/4 cup red onion, thin-sliced
2 tablespoons capers
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon Dijon mustard (no sugar)
1 tablespoon fresh dill (or parsley), chopped
1/2 teaspoon kosher salt

Directions

Whisk olive oil, lemon, Dijon, dill, salt.
Flake salmon into big pieces.
Toss greens with dressing, then top with salmon, citrus, onion, and capers.

Macro estimate (per serving): ~480 calories, 35 g protein, 16 g carbs, 32 g fat (est.).
Make it ahead: Pack citrus and dressing separately, then assemble to keep greens crisp.

Soups and stews that reheat well for work lunches (10 recipes)

Curried Cauliflower Soup (Serves 4)

Creamy without cream, thanks to blended cauliflower. Curry plus garlic tastes cozy, and a little hot sauce makes it feel Southern.

Ingredients

1 tablespoon olive oil
1 cup onion, chopped
1 cup celery, chopped
1 cup cauliflower florets, chopped (plus 5 cups below)
2 garlic cloves, minced
2 teaspoons curry powder
1/2 teaspoon ground turmeric (optional)
6 cups cauliflower florets (about 1 large head)
4 cups chicken broth (no sugar)
1 cup full-fat coconut milk
1 teaspoon kosher salt
1/2 teaspoon black pepper
1 tablespoon lemon juice

Directions

Sauté onion, celery, and 1 cup chopped cauliflower in olive oil for 6 minutes.
Add garlic, curry powder, and turmeric, cook 30 seconds.
Add remaining cauliflower and broth, simmer 15 minutes until soft.
Blend until smooth, then stir in coconut milk, salt, pepper, and lemon.

Macro estimate (per serving): ~260 calories, 6 g protein, 18 g carbs, 19 g fat (est.).
Freezing: Yes, it freezes well because it’s blended and low in watery veggies.

Thai Curry Soup (Serves 4)

A quick coconut curry broth with chicken and lime. It’s bright, spicy if you want it, and reheats like a dream.

Ingredients

1 tablespoon avocado oil
1 cup onion, sliced
2 garlic cloves, minced
1 tablespoon grated ginger
2 tablespoons red curry paste (check for sugar)
4 cups chicken broth (no sugar)
1 can full-fat coconut milk (13.5 oz)
12 oz cooked chicken, shredded
1 cup mushrooms, sliced
1 cup baby spinach
2 tablespoons lime juice
2 tablespoons coconut aminos
1/2 teaspoon kosher salt

Directions

Sauté onion in oil 4 minutes, add garlic and ginger for 30 seconds.
Stir in curry paste, then add broth and coconut milk.
Simmer 8 minutes, add chicken and mushrooms for 5 minutes.
Stir in spinach, lime juice, coconut aminos, and salt.

Macro estimate (per serving): ~390 calories, 26 g protein, 14 g carbs, 26 g fat (est.).
Freezing: Yes, but spinach softens, add fresh greens after reheating if you prefer.

Slow Cooker Beef and Vegetable Stew (Serves 6)

Prep time is minimal for this classic work-lunch stew, built on trinity veggies and herbs. It tastes even better the next day, like Sunday supper leftovers.

Ingredients

2 lb beef chuck, cut into 1-inch cubes
1 teaspoon kosher salt
1/2 teaspoon black pepper
1 tablespoon olive oil
1 cup onion, chopped
1 cup celery, chopped
1 cup green bell pepper, chopped
3 garlic cloves, minced
4 cups beef broth (no sugar)
2 tablespoons tomato paste (no sugar)
2 cups carrots, sliced
2 cups mushrooms, quartered
2 bay leaves
1 teaspoon dried thyme
1 teaspoon smoked paprika

Directions

Season beef with salt and pepper, then sear in oil 3 minutes per side (optional but better).
Add onion, celery, bell pepper, and garlic to the slow cooker.
Add beef, broth, tomato paste, carrots, mushrooms, bay leaves, thyme, and paprika.
Cook on low 8 hours (or high 4 to 5 hours), remove bay leaves before serving.

Macro estimate (per serving): ~420 calories, 38 g protein, 16 g carbs, 22 g fat (est.).
Freezing: Yes, it freezes well because it’s broth-based and sturdy veggies hold texture.

Cajun Chicken and Okra Soup (no roux) (Serves 4)

Gumbo vibes without flour, thickened by okra and a short simmer. Add file powder at the end if you like that classic finish.

Ingredients

1 tablespoon avocado oil
1 cup onion, chopped
1 cup celery, chopped
1 cup green bell pepper, chopped
2 garlic cloves, minced
1 tablespoon Cajun seasoning (salt-free if possible)
1 lb chicken thighs, bite-size pieces
5 cups chicken broth (no sugar)
1 can diced tomatoes (14.5 oz, no sugar)
2 cups okra, sliced (fresh or frozen)
2 bay leaves
1 teaspoon dried thyme
1/2 teaspoon kosher salt (more to taste)
1 teaspoon file powder (optional)

Directions

Sauté onion, celery, and bell pepper in oil for 6 minutes, add garlic for 30 seconds.
Stir in Cajun seasoning, then add chicken and cook 3 minutes.
Add broth, tomatoes, okra, bay leaves, thyme, and salt.
Simmer 20 minutes, then stir in file powder off heat (optional).

Macro estimate (per serving): ~330 calories, 30 g protein, 18 g carbs, 16 g fat (est.).
Freezing: Yes, but okra softens more after thawing, flavor stays great.

Shrimp and Cauliflower “Grits” Soup (Serves 4)

Like shrimp and grits got a lunch upgrade. Cauliflower and coconut milk make it creamy, while Cajun spice keeps it bold.

Ingredients

1 tablespoon olive oil
1 cup onion, chopped
1 cup cauliflower florets
4 cups chicken broth (no sugar)
1 cup full-fat coconut milk
1 teaspoon garlic powder
1 teaspoon smoked paprika
1/2 teaspoon kosher salt
1 lb shrimp, peeled
2 tablespoons green onions, sliced
1 tablespoon hot sauce (optional)
1 tablespoon lemon juice

Directions

Sauté onion in oil 5 minutes, add cauliflower and broth.
Simmer 12 minutes, blend until smooth.
Stir in coconut milk, garlic powder, paprika, and salt.
Add shrimp and cook 3 minutes, finish with green onions, hot sauce, and lemon.

Macro estimate (per serving): ~310 calories, 24 g protein, 14 g carbs, 18 g fat (est.).
Freezing: No, seafood can turn rubbery, cook fresh and reheat broth only.

Turkey and Collard Green Soup (Serves 4)

This is the “clean-out-the-fridge” soup that still tastes planned. Smoked paprika and vinegar give it that Southern pot-likker feel.

Ingredients

1 tablespoon avocado oil
1 cup onion, chopped
1 cup celery, chopped
2 garlic cloves, minced
1 lb ground turkey
1 teaspoon smoked paprika
1 teaspoon dried thyme
1/2 teaspoon kosher salt
6 cups chicken broth (no sugar)
4 cups collard greens, chopped
1 tablespoon apple cider vinegar

Directions

Sauté onion and celery in oil 5 minutes, add garlic for 30 seconds.
Add turkey, cook until browned.
Stir in paprika, thyme, salt, broth, and collards.
Simmer 20 minutes, stir in vinegar.

Macro estimate (per serving): ~300 calories, 28 g protein, 10 g carbs, 16 g fat (est.).
Freezing: Yes, greens soften but don’t get weird, and turkey holds up.

Creole Tomato Seafood Stew (no sugar) (Serves 4)

Bright tomato broth, herbs, and seafood, like a simple courtbouillon. It’s light, but it still feels like New Orleans.

Ingredients

1 tablespoon olive oil
1 cup onion, chopped
1 cup celery, chopped
1 cup green bell pepper, chopped
3 garlic cloves, minced
2 tablespoons tomato paste (no sugar)
1 can crushed tomatoes (28 oz, no sugar)
3 cups seafood stock (or chicken broth, no sugar)
1 teaspoon dried oregano
1 teaspoon dried thyme
1 bay leaf
1 teaspoon kosher salt
12 oz shrimp, peeled
8 oz white fish, cubed
2 tablespoons parsley, chopped
1 tablespoon lemon juice

Directions

Sauté onion, celery, and bell pepper in oil 6 minutes, add garlic 30 seconds.
Stir in tomato paste, then add tomatoes, stock, herbs, bay, and salt.
Simmer 15 minutes, then add fish and shrimp for 4 to 5 minutes.
Finish with parsley and lemon.

Macro estimate (per serving): ~290 calories, 34 g protein, 18 g carbs, 9 g fat (est.).
Freezing: No, cooked seafood can get tough, freeze the tomato base and add seafood later.

Chicken and Andouille Sausage Soup (Paleo) (Serves 6)

Smoky, peppery, and built for meal prep. This one-pot meal uses Paleo-compliant andouille sausage to get that signature bite.

Ingredients

1 tablespoon avocado oil
8 oz Paleo-compliant smoked sausage, sliced
1 cup onion, chopped
1 cup celery, chopped
1 cup green bell pepper, chopped
3 garlic cloves, minced
1 tablespoon Cajun seasoning (adjust salt)
6 cups chicken broth (no sugar)
1 can diced tomatoes (14.5 oz, no sugar)
2 cups cauliflower florets, chopped
2 cups spinach
2 bay leaves

Directions

Brown sausage in oil 3 minutes, then add onion, celery, and bell pepper for 6 minutes.
Add garlic and Cajun seasoning, stir 30 seconds.
Add broth, tomatoes, cauliflower, and bay leaves, simmer 20 minutes.
Stir in spinach until wilted, remove bay leaves.

Macro estimate (per serving): ~320 calories, 22 g protein, 14 g carbs, 20 g fat (est.).
Freezing: Yes, it freezes well, spinach softens but the soup stays tasty.

Pumpkin and Red Pepper Bisque (no dairy) (Serves 4)

Silky and slightly sweet, but still savory, thanks to garlic and smoked paprika. It’s like fall in a bowl with a Cajun accent.

Ingredients

1 tablespoon olive oil
1 cup onion, chopped
2 garlic cloves, minced
2 cups roasted red peppers (jarred, drained)
1 can pumpkin purée (15 oz)
4 cups chicken broth (no sugar)
1 cup full-fat coconut milk
1 teaspoon smoked paprika
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1 tablespoon apple cider vinegar

Directions

Sauté onion in oil 5 minutes, add garlic 30 seconds.
Add red peppers, pumpkin, broth, coconut milk, paprika, salt, and pepper.
Simmer 10 minutes, then blend until smooth.
Stir in vinegar, adjust seasoning.

Macro estimate (per serving): ~280 calories, 6 g protein, 18 g carbs, 21 g fat (est.).
Freezing: Yes, blended soups freeze smoothly with minimal texture change.

Bayou Style Beef and Cabbage Soup (Serves 6)

Simple, hearty, and a little peppery, like a weeknight version of a bayou pot. Cabbage makes it filling without starch.

Ingredients

1 tablespoon avocado oil
1 lb ground beef (85% lean)
1 cup onion, chopped
1 cup celery, chopped
1 cup green bell pepper, chopped
3 garlic cloves, minced
6 cups beef broth (no sugar)
1 can diced tomatoes (14.5 oz, no sugar)
4 cups green cabbage, chopped
1 teaspoon smoked paprika
1 teaspoon dried thyme
1 teaspoon kosher salt

Directions

Brown beef in oil, then add onion, celery, and bell pepper for 6 minutes.
Add garlic, paprika, thyme, salt, stir 30 seconds.
Add broth, tomatoes, and cabbage.
Simmer 25 minutes until cabbage is tender.

Macro estimate (per serving): ~310 calories, 22 g protein, 14 g carbs, 18 g fat (est.).
Freezing: Yes, cabbage softens more after thawing, but it still eats well.

Bowls, sheet pan lunches, and main dishes you can portion for the week (16 recipes)

Slow Cooker Pork Carnitas (Serves 6)

Juicy, citrusy pork that shreds with a fork. It’s not New Orleans classic, but it pairs perfectly with Cajun slaw and hot sauce.

Ingredients

2.5 lb pork shoulder
1 tablespoon avocado oil
1 cup chicken broth (no sugar)
1 orange, juiced (about 1/2 cup)
2 tablespoons lime juice
4 garlic cloves, minced
2 teaspoons ground cumin
2 teaspoons dried oregano
1.5 teaspoons kosher salt
1 teaspoon black pepper

Directions

Rub pork with cumin, oregano, salt, and pepper.
Place in slow cooker with broth, orange juice, lime juice, garlic, and oil.
Cook on low 8 hours, shred.
Crisp in a skillet 5 minutes if you want browned edges.

Macro estimate (per serving): ~420 calories, 35 g protein, 3 g carbs, 30 g fat (est.).
Portioning: Portion into 6 containers, store salsa or slaw separately for crunch.

Roasted Pork Tenderloin (Serves 4)

Lean, fast, and great cold or warm. Use Creole seasoning and lemon to keep it bright.

Ingredients

1.5 lb pork tenderloin
1 tablespoon olive oil
2 teaspoons Creole seasoning (check salt)
1 teaspoon garlic powder
1 teaspoon dried thyme
1 teaspoon lemon zest
1 tablespoon lemon juice

Directions

Heat oven to 425°F.
Rub pork with oil, seasoning, garlic powder, thyme, zest, lemon juice.
Roast 20 to 25 minutes (145°F internal), rest 10 minutes.
Slice for bowls or salads.

Macro estimate (per serving): ~260 calories, 36 g protein, 2 g carbs, 11 g fat (est.).
Portioning: Slice and pack 4 containers, keep any sauces (mustard, salsa) separate.

Slow Cooker Brisket and Onions (Serves 6)

Tender brisket with sweet onions tastes like a po’ boy filling, minus the bread. Add pickles and hot sauce at lunch.

Ingredients

2.5 lb beef brisket
2 large onions, sliced
4 garlic cloves, minced
1 cup beef broth (no sugar)
2 tablespoons apple cider vinegar
1 tablespoon tomato paste (no sugar)
2 teaspoons smoked paprika
1 teaspoon dried thyme
1.5 teaspoons kosher salt
1 teaspoon black pepper

Directions

Layer onions in slow cooker, add brisket on top.
Whisk broth, vinegar, tomato paste, spices, salt, and pepper, pour over.
Cook on low 8 to 9 hours, slice or shred.
Spoon some onions over each portion.

Macro estimate (per serving): ~410 calories, 38 g protein, 8 g carbs, 24 g fat (est.).
Portioning: Portion brisket and onions into 6 containers, store slaw or pickles separately.

Asian Cauliflower Fried Rice with Kalua Pig (coconut aminos, pineapple optional) (Serves 4)

Smoky pork plus cauliflower dirty rice gives you that takeout feel without grains. Coconut aminos adds savory depth, pineapple is optional for sweet contrast.

Ingredients

12 oz cooked shredded pork (kalua-style, or leftover carnitas)
4 cups cauliflower rice
1 tablespoon avocado oil
1 cup carrots, finely diced
1 cup peas-free mixed veg (diced bell pepper and celery)
3 green onions, sliced
2 eggs, beaten
3 tablespoons coconut aminos
1 teaspoon grated ginger
2 garlic cloves, minced
1/2 cup pineapple, diced (optional)
1 teaspoon toasted sesame oil
1/2 teaspoon kosher salt
1 tablespoon lime juice

Directions

Sauté carrots and mixed veg in oil 5 minutes.
Add cauliflower rice, cook 5 minutes to dry it out.
Push to one side, scramble eggs in the pan.
Stir in pork, coconut aminos, ginger, garlic, pineapple (optional), sesame oil, salt, and lime.

Macro estimate (per serving): ~430 calories, 30 g protein, 22 g carbs, 24 g fat (est.).
Portioning: Pack 4 containers, keep lime wedge or extra aminos separate to refresh after reheating.

Paleo Fish Taco Bowls with creamy slaw (Serves 4)

Fish taco flavor without tortillas. The slaw gets creamy from avocado mayo and lime, with a hot sauce finish.

Ingredients

1.5 lb white fish (cod or mahi-mahi), cut into chunks
1 tablespoon avocado oil
2 teaspoons chili powder
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 teaspoon kosher salt
6 cups shredded cabbage
1/3 cup Paleo mayo
2 tablespoons lime juice
1 tablespoon chopped cilantro
2 cups cauliflower rice, cooked
1 avocado, sliced
1/2 cup salsa (no sugar)

Directions

Toss fish with oil, chili powder, paprika, garlic powder, and salt.
Sear in a skillet 2 to 3 minutes per side.
Mix cabbage with mayo, lime juice, and cilantro.
Build bowls with cauliflower rice, fish, slaw, avocado, and salsa.

Macro estimate (per serving): ~520 calories, 35 g protein, 20 g carbs, 34 g fat (est.).
Portioning: Pack rice and fish together, store slaw and avocado separately for best texture.

Cuban Brisket Taco Bowls (Serves 4)

Brisket with citrus, garlic, and cumin tastes bold and bright. Think street-bowl energy with a Creole hot sauce drizzle.

Ingredients

16 oz cooked brisket, shredded
2 cups cauliflower rice, cooked
1 tablespoon olive oil
1 cup onion, sliced
1 cup bell pepper, sliced
2 tablespoons lime juice
1 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon kosher salt
1/2 cup pickled red onions (see side recipe)
1/2 avocado, sliced

Directions

Sauté onion and bell pepper in oil 6 minutes.
Add brisket, cumin, oregano, salt, and lime, heat through.
Build bowls with cauliflower rice and brisket mixture.
Top with pickled onions and avocado.

Macro estimate (per serving): ~510 calories, 32 g protein, 18 g carbs, 34 g fat (est.).
Portioning: Pack rice and brisket together, keep toppings separate and add after reheating.

Lemony Sheet Pan Chicken Thighs (Serves 4)

Roasty chicken with lemon, garlic, and herbs, simple and reliable. The flavor reads Creole, especially with thyme and a little heat.

Ingredients

1.75 lb bone-in chicken thighs (about 6)
2 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon lemon zest
2 teaspoons garlic powder
1 teaspoon dried thyme
1 teaspoon smoked paprika
1.5 teaspoons kosher salt
1/2 teaspoon black pepper
1 lb broccoli florets (or brussels sprouts)

Directions

Heat oven to 425°F.
Toss chicken with oil, lemon juice, zest, spices, salt, and pepper.
Spread chicken and broccoli on a sheet pan.
Roast 30 to 35 minutes until chicken hits 165°F.

Macro estimate (per serving): ~520 calories, 32 g protein, 12 g carbs, 38 g fat (est.).
Portioning: Pack 4 containers with chicken and veg, store hot sauce or lemon wedges separately.

Poached Salmon with Tarragon Vinaigrette (Serves 4)

Cool, herby salmon you can eat straight from the fridge. Tarragon and lemon give it that classic French-Creole nod.

Ingredients

1.5 lb salmon fillet
6 cups water
1 lemon, sliced
1 teaspoon kosher salt
2 tablespoons olive oil
1 tablespoon white wine vinegar
1 tablespoon lemon juice
1 tablespoon fresh tarragon (or 1 teaspoon dried)
1 teaspoon Dijon mustard (no sugar)
1/4 teaspoon black pepper
8 cups mixed greens (for serving)

Directions

Bring water, lemon slices, and salt to a gentle simmer.
Add salmon, poach 8 to 10 minutes until just cooked.
Whisk olive oil, vinegar, lemon juice, tarragon, Dijon, and pepper.
Portion salmon over greens, drizzle vinaigrette.

Macro estimate (per serving): ~430 calories, 34 g protein, 6 g carbs, 30 g fat (est.).
Portioning: Store salmon and greens separately, add vinaigrette at lunch to prevent wilting.

Blackened Shrimp and Cauli Rice Bowl (Serves 4)

Fast, spicy, and built for meal prep. It tastes like a blackened seafood plate, just packed into a bowl.

Ingredients

1.5 lb shrimp, peeled
1 tablespoon avocado oil
2 teaspoons smoked paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon cayenne (optional)
1.5 teaspoons kosher salt
4 cups cauliflower rice
1 cup diced tomatoes
1/2 cup green onion, sliced
2 tablespoons lemon juice

Directions

Toss shrimp with oil and spices, then sear 1 to 2 minutes per side.
Sauté cauliflower rice 5 minutes, season with a pinch of salt if needed.
Build bowls with cauliflower rice, shrimp, tomatoes, and green onion.
Finish with lemon juice after reheating.

Macro estimate (per serving): ~330 calories, 33 g protein, 14 g carbs, 16 g fat (est.).
Portioning: Pack 4 containers, keep lemon on the side to brighten after reheating.

Cajun Chicken and Sweet Potato Tray Bake (Serves 4)

This is your set-and-forget lunch prep, perfect as a sweet potato bowl. Sweet potato caramelizes, while Cajun spice keeps it punchy.

Ingredients

1.5 lb chicken breast, cubed
2 medium sweet potatoes, cubed (about 1 lb)
1 cup bell pepper, chopped
1 cup red onion, chopped
2 tablespoons avocado oil
1.5 tablespoons Cajun seasoning (adjust salt)
1/2 teaspoon black pepper
1 tablespoon lime juice

Directions

Heat oven to 425°F.
Toss chicken, sweet potato, pepper, and onion with oil, seasoning, and pepper.
Spread on a sheet pan, roast 25 to 30 minutes, stir halfway.
Add lime juice right before serving.

Macro estimate (per serving): ~460 calories, 38 g protein, 34 g carbs, 18 g fat (est.).
Portioning: Pack 4 containers, keep extra hot sauce separate so each lunch can be mild or spicy.

Red Beans and Rice Style Cauliflower Bowl (no beans) (Serves 4)

You get the smoky, savory vibe without legumes. Mushrooms stand in for that hearty bite, and cauliflower rice takes the rice role.

Ingredients

8 oz mushrooms, finely chopped
8 oz Paleo smoked sausage, diced
1 tablespoon avocado oil
1 cup onion, chopped
1 cup celery, chopped
1 cup green bell pepper, chopped
3 garlic cloves, minced
1 teaspoon smoked paprika
1 teaspoon dried thyme
1 bay leaf
4 cups cauliflower rice
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
2 tablespoons hot sauce (optional)

Directions

Brown sausage in oil 3 minutes, then add onion, celery, and bell pepper for 6 minutes.
Add mushrooms and garlic, cook 5 minutes.
Stir in paprika, thyme, bay leaf, salt, and pepper.
Add cauliflower rice and cook 5 minutes, remove bay leaf, add hot sauce if using.

Macro estimate (per serving): ~360 calories, 18 g protein, 16 g carbs, 26 g fat (est.).
Portioning: Pack 4 containers, store hot sauce separately so you can adjust heat at lunch.

Garlic Herb Turkey Meatballs with Zoodle Marinara (Serves 4)

Meatballs give you that comfort-food feel, but they stay light over zucchini noodles. Add Creole seasoning to the marinara for a Louisiana twist.

Ingredients

1 lb ground turkey
1 egg
2 tablespoons almond flour
2 tablespoons parsley, chopped
1 teaspoon garlic powder
1 teaspoon dried oregano
1 teaspoon kosher salt
1/2 teaspoon black pepper
2 tablespoons olive oil
2 cups marinara (no sugar)
4 medium zucchini, spiralized

Directions

Mix turkey, egg, almond flour, parsley, garlic powder, oregano, salt, and pepper.
Form 16 meatballs, brown in olive oil 6 to 8 minutes.
Add marinara, cover, simmer 10 minutes until cooked through.
Lightly sauté zoodles 2 minutes, top with meatballs and sauce.

Macro estimate (per serving): ~430 calories, 32 g protein, 18 g carbs, 26 g fat (est.).
Portioning: Pack meatballs and sauce in 4 containers, keep zoodles separate to avoid watery lunches.

Crawfish Style Cauli Rice Skillet (use shrimp if needed) (Serves 4)

Cajun skillet flavor with a seafood kick, built on trinity veggies and spice. Use shrimp if crawfish is hard to find.

Ingredients

1 lb crawfish tail meat (or shrimp), drained and patted dry
1 tablespoon avocado oil
1 cup onion, chopped
1 cup celery, chopped
1 cup green bell pepper, chopped
3 garlic cloves, minced
1 tablespoon Cajun seasoning (adjust salt)
4 cups cauliflower rice
1/2 cup diced tomatoes
2 tablespoons parsley, chopped
1 tablespoon lemon juice

Directions

Sauté onion, celery, and bell pepper in oil 6 minutes, add garlic 30 seconds.
Stir in Cajun seasoning and cauliflower rice, cook 5 minutes.
Add tomatoes and seafood, cook 2 to 3 minutes until heated.
Finish with parsley and lemon juice.

Macro estimate (per serving): ~290 calories, 26 g protein, 16 g carbs, 12 g fat (est.).
Portioning: Pack 4 containers, keep lemon wedge separate to brighten after reheating.

Spicy Beef Debris Lettuce Bowls (Serves 4)

“Debris” is that tender, saucy roast beef you want to pile high. Here it lands in lettuce bowls with pickles and a sharp vinegar bite.

Ingredients

1.5 lb chuck roast
1 teaspoon kosher salt
1/2 teaspoon black pepper
1 tablespoon avocado oil
1 cup onion, sliced
1 cup beef broth (no sugar)
2 tablespoons hot sauce (optional)
1 tablespoon apple cider vinegar
8 romaine leaves
1/2 cup dill pickles, chopped

Directions

Season roast with salt and pepper, sear in oil 3 minutes per side.
Add onion, broth, and hot sauce, cover and simmer 2.5 to 3 hours (or slow cook 8 hours).
Shred beef into the juices, stir in vinegar.
Spoon into romaine leaves, top with pickles.

Macro estimate (per serving): ~410 calories, 36 g protein, 6 g carbs, 26 g fat (est.).
Portioning: Pack beef and juices in 4 containers, store lettuce and pickles separately.

Seared Catfish with Creole Salsa (Serves 4)

Catfish feels right for New Orleans lunch, especially with a tomato-pepper salsa. Keep it fresh and bright with lemon.

Ingredients

1.5 lb catfish fillets
1 tablespoon avocado oil
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 teaspoon kosher salt
1/2 teaspoon black pepper
1 cup diced tomatoes
1/2 cup diced green bell pepper
1/4 cup diced red onion
2 tablespoons parsley, chopped
1 tablespoon lemon juice
1 teaspoon hot sauce (optional)

Directions

Season catfish with paprika, garlic powder, salt, and pepper.
Sear in oil 3 to 4 minutes per side.
Mix tomatoes, bell pepper, onion, parsley, lemon, and hot sauce.
Portion fish and spoon salsa on top after reheating.

Macro estimate (per serving): ~280 calories, 35 g protein, 6 g carbs, 12 g fat (est.).
Portioning: Pack fish in 4 containers, store salsa separate so it stays fresh.

Stuffed Bell Peppers with Ground Turkey and Trinity Vegetables (no rice) (Serves 4)

Stuffed peppers, Louisiana-style, built on trinity veggies and spice. Riced cauliflower keeps the filling hearty without grains.

Ingredients

4 large bell peppers, tops cut, seeds removed
1 tablespoon olive oil
1 cup onion, chopped
1 cup celery, chopped
1 cup green bell pepper, chopped
2 garlic cloves, minced
1 lb ground turkey
2 cups riced cauliflower
1 can diced tomatoes (14.5 oz, no sugar), drained
1 tablespoon Cajun seasoning (adjust salt)
1/2 teaspoon black pepper
2 tablespoons parsley, chopped

Directions

Heat oven to 400°F, place peppers in a baking dish with a splash of water.
Sauté onion, celery, and chopped pepper in oil 6 minutes, add garlic 30 seconds.
Add turkey, cook until browned, then stir in cauliflower rice, tomatoes, seasoning, and pepper for 5 minutes.
Stuff peppers, bake 25 to 30 minutes, top with parsley.

Macro estimate (per serving, 1 stuffed pepper): ~360 calories, 28 g protein, 18 g carbs, 18 g fat (est.).
Portioning: Store 1 pepper per container, keep any extra sauce or hot sauce separate.

Quick sides and snacks that turn lunches into a combo meal (12 recipes)

Loaded Sweet Potato Fries (Serves 4)

These taste like bar fries, but Paleo. Load them with Cajun-spiced meat and a drizzle of avocado mayo.

Ingredients

2 large sweet potatoes, cut into fries (about 1.5 lb)
2 tablespoons avocado oil
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
3/4 teaspoon kosher salt
8 oz cooked ground beef or turkey
1 teaspoon Cajun seasoning
1/4 cup green onion, sliced
1/3 cup Paleo mayo
1 teaspoon hot sauce (optional)

Directions

Bake fries at 425°F for 25 to 30 minutes, flipping once, with oil and seasonings.
Warm cooked meat with Cajun seasoning.
Mix mayo with hot sauce.
Top fries with meat, green onion, and spicy mayo.

Macro estimate (per serving): ~430 calories, 18 g protein, 38 g carbs, 24 g fat (est.).
Pairs best with: Brisket bowls, turkey meatballs, or any salad that needs extra carbs.

Oven-Roasted Kale (Serves 4)

Salty, crisp kale chips add crunch like crackers. A little smoked paprika makes them feel at home next to Cajun lunches.

Ingredients

8 cups kale leaves, torn (about 6 oz)
1 tablespoon olive oil
1/2 teaspoon kosher salt
1/2 teaspoon smoked paprika
1/4 teaspoon garlic powder

Directions

Heat oven to 300°F.
Massage kale with oil and seasonings.
Bake 18 to 22 minutes, stirring once, until crisp.
Cool fully before packing.

Macro estimate (per serving): ~70 calories, 3 g protein, 7 g carbs, 4 g fat (est.).
Pairs best with: Soups and stews, especially pumpkin bisque or beef stew.

Perfect Guacamole (Serves 4)

Creamy, tangy, and built for scooping with cucumber or pork rinds. Add hot sauce and it turns into a Cajun-Creole dip.

Ingredients

2 ripe avocados
2 tablespoons lime juice
1/4 cup red onion, finely chopped
1/2 cup tomato, diced
2 tablespoons cilantro, chopped (optional)
1/2 teaspoon kosher salt

Directions

Mash avocados with lime juice.
Stir in onion, tomato, cilantro, salt.
Taste and adjust lime or salt.

Macro estimate (per serving): ~170 calories, 2 g protein, 9 g carbs, 15 g fat (est.).
Pairs best with: Lettuce wraps, fajita steak salad, or fish taco bowls.

Plantain Bacon Fritters (Serves 4)

Sweet plantain and salty bacon is a classic combo. These feel like a lunchbox hushpuppy, just grain-free.

Ingredients

2 ripe plantains, mashed (about 2 cups)
6 slices bacon, cooked and chopped
2 eggs
1/2 teaspoon cinnamon (optional)
1/2 teaspoon kosher salt
2 tablespoons avocado oil (for pan)

Directions

Mix plantain, bacon, eggs, cinnamon (optional), and salt.
Heat oil in a skillet on medium.
Spoon batter into small rounds, cook 2 to 3 minutes per side.
Cool slightly before packing.

Macro estimate (per serving): ~280 calories, 9 g protein, 28 g carbs, 16 g fat (est.).
Pairs best with: Soups, salads, or as a side for blackened shrimp bowls.

Cajun Spiced Roasted Okra (Serves 4)

Roasting makes okra crisp instead of slimy. Cajun spice turns it into a snack that disappears fast.

Ingredients

1 lb okra, sliced lengthwise
1 tablespoon avocado oil
1 teaspoon Cajun seasoning (adjust salt)
1/2 teaspoon garlic powder
1/2 teaspoon kosher salt (if needed)

Directions

Heat oven to 425°F.
Toss okra with oil and seasonings.
Roast 18 to 22 minutes, shaking once.
Eat warm or at room temp.

Macro estimate (per serving): ~90 calories, 3 g protein, 14 g carbs, 4 g fat (est.).
Pairs best with: Brisket, carnitas, and any meal that needs crunch.

Pickled Red Onions (no sugar) (Serves 8)

Sharp, tangy onions wake up rich meats like a squeeze of lemon. Use a compliant sweetener if you want, but you don’t need it.

Ingredients

1 large red onion, thin-sliced
1 cup apple cider vinegar
1/2 cup water
1 teaspoon kosher salt
1/2 teaspoon black peppercorns (optional)
1 teaspoon compliant sweetener (optional)

Directions

Pack onion slices into a jar.
Warm vinegar, water, salt, peppercorns, and sweetener (if using) until salt dissolves.
Pour over onions, cool 20 minutes.
Refrigerate at least 2 hours before using.

Macro estimate (per serving, 2 tablespoons): ~10 calories, 0 g protein, 2 g carbs, 0 g fat (est.).
Pairs best with: Carnitas, brisket bowls, and debris lettuce bowls.

Trinity Veggie Slaw (Serves 4)

A crunchy slaw built on onion, celery, and bell pepper, with a vinegar bite. It’s a quick way to make any lunch feel more New Orleans.

Ingredients

3 cups shredded cabbage
1/2 cup celery, thin-sliced
1/2 cup green bell pepper, thin-sliced
1/4 cup red onion, thin-sliced
2 tablespoons olive oil
2 tablespoons apple cider vinegar
1 teaspoon Dijon mustard (no sugar)
1/2 teaspoon kosher salt

Directions

Whisk oil, vinegar, Dijon, salt.
Toss with cabbage, celery, bell pepper, and onion.
Chill 15 minutes for best crunch.

Macro estimate (per serving): ~120 calories, 2 g protein, 10 g carbs, 9 g fat (est.).
Pairs best with: Carnitas, fish taco bowls, and blackened chicken salads.

Charred Lemon Garlic Asparagus (Serves 4)

Char plus lemon tastes like a restaurant side. It also cuts through rich stews and sausage-heavy bowls.

Ingredients

1 lb asparagus, trimmed
1 tablespoon olive oil
2 garlic cloves, minced
1 tablespoon lemon juice
1/2 teaspoon kosher salt

Directions

Heat a skillet on high, toss asparagus with oil, garlic, salt.
Sear 6 to 8 minutes, turning until charred.
Finish with lemon juice.

Macro estimate (per serving): ~80 calories, 3 g protein, 7 g carbs, 5 g fat (est.).
Pairs best with: Roasted pork tenderloin, sheet pan chicken thighs, or poached salmon.

Spicy Roasted Pecans (Serves 8)

Sweet heat without refined sugar. These add crunch to salads or turn soup into a full lunch.

Ingredients

2 cups pecan halves
1 tablespoon olive oil
1 teaspoon smoked paprika
1/2 teaspoon cayenne (optional)
1 teaspoon cinnamon
1/2 teaspoon kosher salt
1 teaspoon compliant sweetener (optional)

Directions

Heat oven to 325°F.
Toss pecans with oil and spices (and sweetener if using).
Roast 10 to 12 minutes, stir once.
Cool fully to crisp.

Macro estimate (per serving, 1/4 cup): ~220 calories, 3 g protein, 5 g carbs, 22 g fat (est.).
Pairs best with: Beet and arugula salad, citrus salmon salad, or chicken salad wraps.

Cucumber Hot Sauce Salad (Serves 4)

Cold cucumbers with hot sauce and vinegar is simple and addictive. It’s like a quick pickle, but ready now.

Ingredients

2 large cucumbers, thin-sliced
2 tablespoons apple cider vinegar
1 tablespoon olive oil
1 to 2 teaspoons hot sauce (to taste)
1/2 teaspoon kosher salt

Directions

Toss cucumbers with vinegar, olive oil, hot sauce, salt.
Stir in green onion.
Chill 10 minutes before serving.

Macro estimate (per serving): ~60 calories, 1 g protein, 6 g carbs, 4 g fat (est.).
Pairs best with: Any rich bowl, especially brisket, sausage soup, or carnitas.

Mango Avocado Salsa (Serves 4)

Sweet mango, creamy avocado, and lime tastes like sunshine. It works especially well on spicy shrimp or fish.

Ingredients

1 mango, diced (about 1 cup)
1 avocado, diced
1/4 cup red onion, finely chopped
2 tablespoons cilantro, chopped (optional)
2 tablespoons lime juice
1/4 teaspoon kosher salt
1 teaspoon hot sauce (optional)

Directions

Gently mix mango, avocado, onion, and cilantro.
Add lime juice, salt, and hot sauce (optional).
Chill 10 minutes to blend flavors.

Macro estimate (per serving): ~170 calories, 2 g protein, 18 g carbs, 11 g fat (est.).
Pairs best with: Fish taco bowls, seared catfish, or blackened shrimp bowls.

Bacon Wrapped Jalapeno Poppers (no cheese, meat filling) (Serves 4)

All the popper energy, none of the dairy. Seasoned meat makes them filling enough to count as a snack-lunch combo.

Ingredients

8 jalapeños, halved and seeded
8 oz ground pork (or turkey)
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
1/2 teaspoon kosher salt
8 slices bacon (no sugar)
1 tablespoon green onion, sliced (optional)

Directions

Heat oven to 400°F.
Mix ground meat with garlic powder, paprika, salt.
Fill jalapeño halves, wrap each with a slice of bacon.
Bake 25 to 30 minutes until bacon is crisp, top with green onion (optional).

Macro estimate (per serving, 4 halves): ~360 calories, 18 g protein, 6 g carbs, 30 g fat (est.).
Pairs best with: Soups (especially cauliflower curry) or salads that need extra protein and crunch.

Mix and match lunch plans: build a week of New Orleans Paleo meals without getting bored

Eating Paleo for lunch gets easy when you stop thinking in “recipes only” and start thinking in building blocks. Pick one protein, a couple of veggies, and one bold sauce, then swap the format each day so it feels new. It’s like listening to the same brass band, but changing the parade route.

Here are three quick templates that work with the paleo recipes in this post:

Salad + protein + crunch: Greens, a strong protein, then something briny or crispy (pickles, capers, pecans, roasted okra).
Bowl + sauce + veg: Cauliflower rice (dirty rice stand-in, or greens), roasted veg, then a sauce that pulls it together.
Wrap + side: Lettuce wrap or collards for the wrap, then a simple side to make it feel like a “plate lunch.”

If your lunch feels boring, change the sauce first. It’s the quickest way to shift the flavor.

One grocery run, five lunches: a simple plan for beginners

This plan uses recipe names from above, keeps prep to 60 to 90 minutes, and gives you five different lunches with minimal cooking. You’ll make one main protein, roast two veggies, prep the trinity, and stir together one sauce.

A simple 5-day lunch plan (using recipes from above)

Monday: Blackened Shrimp and Cauli Rice Bowl (jambalaya bowl, eat seafood early in the week).
Tuesday: Cajun Shrimp Avocado Salad (use remaining shrimp, add extra cucumber).
Wednesday: Chicken Salad with Avocado in romaine leaves (use your pre-cooked chicken).
Thursday: Collard Green Wraps with Smoked Turkey and Mustard + Trinity Veggie Slaw.
Friday: Cajun Chicken and Sweet Potato Tray Bake (reheat well, finish with lime).

Tight shopping list (grouped for speed)

Protein
- Chicken thighs (for Lemony Sheet Pan Chicken Thighs)
- Shrimp (for Blackened Shrimp and Cauli Rice Bowl and Cajun Shrimp Avocado Salad)
- Smoked turkey slices (for Collard Green Wraps with Smoked Turkey and Mustard)
Produce
- Onion, green bell pepper, celery (the trinity)
- Garlic, lemons, limes
- Romaine hearts (or butter lettuce)
- Collard greens
- Sweet potatoes
- Broccoli (or okra, your call)
- Cucumbers, cherry tomatoes
- Avocados
- Green onions, parsley (optional but helpful)
Pantry and fridge
- Olive oil and avocado oil
- Dijon mustard (no sugar)
- Paleo mayo (or avocado oil mayo)
- Hot sauce (no sugar)
- Smoked paprika, garlic powder, onion powder, dried thyme
- Kosher salt, black pepper
Optional extras
- Dill pickles (for wraps and “po’ boy” vibes)
- Capers or olives (easy briny punch on salads)
- Pecans (add crunch to salads)

60 to 90 minute prep schedule (set a timer and keep moving)

Minute 0 to 10, heat and set up
- Heat oven to 425°F.
- Put out two sheet pans, a cutting board, and storage containers.
Minute 10 to 25, chop the trinity
- Chop onion, celery, and green bell pepper.
- Store raw trinity in a container (you’ll use it all week in salads, bowls, and quick sautés).
Minute 25 to 50, cook one protein
- Roast a batch of Lemony Sheet Pan Chicken Thighs (use the recipe above).
- While it roasts, you can handle veggies and sauce.
Minute 25 to 55, roast two veggies
- On pan one: roast cubed sweet potatoes (oil, salt, smoked paprika).
- On pan two (with chicken or separate): roast broccoli (oil, salt, pepper, lemon after).
- These two veggies plug into bowls, salads, and sides.
Minute 55 to 70, mix one sauce
- Stir together a quick Paleo remoulade-style sauce (idea ratios below).
- Portion into small cups so you don’t overdress lunches.
Minute 70 to 90, assemble five lunches
- Build two shrimp lunches (Monday, Tuesday), then chicken and wrap lunches (Wednesday to Friday).
- Keep greens and sauce separate when possible, so everything stays crisp.

Money-saving tips that don’t cut flavor

Buy frozen shrimp in a big bag. Thaw what you need overnight.
Grab a family pack of chicken, or a whole chicken when it’s on sale, then use leftovers for Chicken Salad with Avocado.
Pick in-season veg (or frozen broccoli). You’ll pay less and get better texture.

Sauces that make everything taste like a New Orleans lunch spot (all Paleo)

You don’t need five new recipes to keep lunches exciting. You need five sauces that work on shrimp, chicken, salads, and bowls. Use these quick ratios, then adjust salt and heat to taste.

Cajun vinaigrette: 3 tbsp olive oil + 1 tbsp apple cider vinegar + 1 tsp Cajun seasoning.
Great on Trinity Veggie Slaw or any shrimp salad.
Hot sauce lime dressing: 2 tbsp olive oil + 1 tbsp lime juice + 1 to 2 tsp hot sauce.
Perfect to wake up Blackened Shrimp and Cauli Rice Bowl after reheating.
Avocado herb sauce: 1 avocado + 1 to 2 tbsp lemon juice + 2 tbsp parsley (or cilantro).
Spoon it over roasted chicken and sweet potatoes for a creamy finish.
Paleo remoulade (shortcut): 1/3 cup Paleo mayo + 1 tbsp Dijon + 1 tbsp sugar-free pickle relish + paprika + olive salad for muffuletta flair.
This makes Collard Green Wraps with Smoked Turkey and Mustard feel like a real lunch counter order.
Citrus garlic marinade (doubles as dressing): 2 tbsp lemon juice + 1 tbsp olive oil + 1 grated garlic clove.
Toss with cucumber and tomatoes, or brush onto chicken before serving.

Rotate sauces across the same base ingredients, and lunch stays exciting without extra cooking.

Enjoy!

These New Orleans Paleo diet lunch recipes prove you don’t have to give up bold flavor to eat clean at midday. You still get the holy trinity, hot sauce, citrus, garlic, and smoky spices, just served in smarter ways like lettuce boats, collard wraps, and cauliflower rice bowls. As a result, the lunches stay true to that Cajun and Creole feel, while keeping things grain-free and dairy-free.

Just as important, this list leans protein-forward and veggie-heavy, so your lunch actually holds you over. Shrimp, chicken, tuna, turkey, brisket, and catfish show up in easy, repeatable formats, and the sides add crunch and color without extra fuss. Meanwhile, the soups and stews reheat well, and the bowls portion cleanly, so meal prep feels simple instead of like a second job.

If you want an easy start, pick one salad, one soup, and one bowl, then rotate sauces and toppings all week. For example, the same Cajun vinaigrette can wake up greens, slaw, and shrimp, so you don’t get bored. After that, add a side like roasted okra or pickled onions when you want that lunch-counter punch.

Save this post for your next grocery run, share it with a friend who misses New Orleans style lunch classics, and drop a comment with your go-to spice level (mild, medium, or hot) plus your favorite seafood choice. These New Orleans Paleo Lunch Recipes deliver low-carb and gluten-free options that stay delicious and satisfying. Finally, keep in mind the macro numbers are estimates, so adjust portions and brands to match your needs, and check out more paleo recipes for weeknight wins.