The Best High-Protein Low-Carb Instant Pot New Orleans Recipes

Crave the bold Creole and Cajun flavors of New Orleans, but need to stay high-protein low-carb and sugar-free? You’ve come to the right place. These 50 High-Protein Low-Carb Instant Pot New Orleans Recipes — bring authentic tastes home fast—with simple tweaks for your goals.

You’ll find classics like gumbo, jambalaya, and etouffee, all pressure-cooked in under an hour. We swap white rice or brown rice for cauliflower rice, skip flour for thickeners, choose leaner proteins, and ditch added sugars. Every dish packs protein while keeping carbs low.

Macros here are estimates; they vary by brands and portions. For seafood recipes, always seal the lid tight and use quick release to avoid overcooking. Natural release works best for tougher meats. Let’s get cooking.

Before you start, the simple swaps that keep New Orleans flavor but cut carbs

You can capture that signature New Orleans kick without piling on carbs or sugar. These modifications make the dishes compatible with keto, Whole30, and paleo diets. Start every recipe on the Instant Pot’s sauté function to build deep flavors. Chop your veggies, toss in a bit of oil or butter, and cook until soft and fragrant. This step sweats the aromatics and lets spices bloom. Always deglaze the pot right after with broth or water. Scrape up those browned bits to prevent a burn notice and lock in taste.

Mix your own sugar-free Creole seasoning to control every pinch: combine paprika, garlic powder, onion powder, black pepper, oregano, thyme, and a touch of cayenne. Skip store-bought blends with hidden sugars. For ketchup in recipes like shrimp Creole, swap in no-sugar tomato paste thinned with vinegar and a dash of sweetener if needed.

Boost protein across the board. Add extra shrimp or diced chicken breast to any dish. Choose turkey andouille over pork for leaner cuts. Stir collagen peptides into soups at the end for a protein punch without changing texture. These tweaks keep meals hearty and satisfying.

Now, let’s break down the building blocks you’ll reuse.

The New Orleans flavor base you will use again and again

The holy trinity forms the heart of Creole and Cajun cooking: onions, celery, and green bell peppers in equal parts, always with garlic. Round it out with bay leaves, fresh thyme, cayenne for heat, and paprika for smokiness. This combo delivers that authentic punch in minutes under pressure.

Prep a make-ahead vegetable base mix to save time. Dice 2 cups onions, 1 cup celery, and 1 cup bell peppers. Toss them together in a zip-top bag or airtight container. Store in the fridge for up to 5 days, or freeze in portions for 3 months. Thaw overnight before use, or sauté from frozen; just add a minute or two.

Sausage choices matter for low-carb goals. Go for andouille sausage with under 2g sugar per serving; check labels for no dextrose or fillers. Turkey andouille cuts fat while keeping spice levels high. Brands like Aidells or homemade work best. Slice thin and brown on sauté first to release oils and amp up flavor. You’ll reach for this base in gumbo, jambalaya, and beyond.

Low-carb thickeners and how to use roux flavor without heavy flour

Traditional roux uses tons of flour and oil, but we skip it. Dry-toast almond flour instead: sauté a tablespoon or two on medium heat until nutty and golden. It mimics roux depth with just 2-3g net carbs per tablespoon. Stir in at the start, then add liquids.

If you’re not strict keto, a teaspoon of all-purpose flour works in a pinch (adds about 5g carbs total), but almond flour tastes better here. For natural body, slice okra thin and sauté early; it releases starch as it cooks. Or stir in filé powder off heat after pressure cooking, about 1/4 teaspoon per quart. Warning: filé gets stringy if boiled, so add it last and let it sit.

Puree cooked cauliflower for creaminess. Cook a head with your base, blend half smooth, then mix back in. It thickens without gums. For quick fixes, whisk in a tiny pinch of xanthan gum (1/8 teaspoon per cup liquid) off heat; it sets fast but stir well to avoid lumps. These methods keep sauces velvety and gumbo-ready, all low-carb. Test one in your next pot of etouffee.

50 Traditional Instant Pot New Orleans recipes with ingredients, steps, and macro estimates

These recipes capture New Orleans soul food in your Instant Pot. Each one stays high-protein, low-carb, and sugar-free with smart swaps like cauliflower rice and lean meats. You’ll get full ingredients, simple steps, cook times, and macro estimates per serving. Recipes serve 4-6 unless noted; scale as needed. Start with sauté for flavor, then pressure cook. Let’s fill your pot with Crescent City magic.

Gumbos and soups (high-protein bowls that still taste like the real thing)

Gumbos and soups set the tone for hearty New Orleans meals. We load them with protein from chicken, sausage, and seafood. Thicken naturally to skip flour. Serve in bowls with a side of cauliflower rice if you want bulk.

Classic Chicken and Andouille Gumbo (using a roux)
This smoky staple gets a quick roux flavor from toasted almond flour. Chicken thighs and turkey andouille pack protein.
Ingredients:

1 lb boneless chicken thighs, diced
12 oz turkey andouille sausage, sliced
1/2 cup diced onion
1/2 cup celery stalks, diced
1/2 cup green bell pepper, diced
4 garlic cloves, minced
2 tbsp almond flour
4 cups chicken broth
1 tsp Creole seasoning
2 bay leaves
Salt and pepper to taste
Directions:

Set Instant Pot to sauté. Toast almond flour 2 minutes until golden.
Add vegetable base and garlic cloves; cook 5 minutes.
Stir in chicken, sausage, chicken broth, seasoning, bay leaves.
Seal lid. Pressure cook on high pressure 8 minutes. Quick release.
Remove bay leaves. Thicken note: Almond flour roux base; add okra or filé if needed.
Times: Prep 10 min, Pressure 8 min, Quick release.
Macros per serving (6 servings): 28g protein, 7g net carbs, 18g fat, 320 calories.

Seafood Gumbo (shrimp, crab, oyster)
Fresh gulf flavors shine with raw shrimp added last to stay tender. Crab and oysters boost protein.
Ingredients:

1 lb raw shrimp, peeled
8 oz crab meat
8 oz oysters, drained
1 cup vegetable base
4 garlic cloves, minced
4 cups seafood stock
1 tsp Creole seasoning
2 bay leaves
1 tbsp avocado oil
Directions:

Sauté vegetable base, garlic cloves, and oil 5 minutes.
Add stock, seasoning, bay leaves. Pressure cook 5 minutes. Quick release.
Stir in raw shrimp, crab, oysters; sauté 3 minutes until pink.
Thicken note: Use okra slices or filé powder stirred in last.
Times: Prep 10 min, Pressure 5 min, Quick release.
Macros per serving (6 servings): 32g protein, 6g net carbs, 12g fat, 280 calories.

Filé Gumbo (using gumbo filé powder)
A lighter take with turkey sausage and filé for silky texture. No roux needed.
Ingredients:

1 lb turkey andouille sausage, sliced
1 cup vegetable base
4 garlic cloves
4 cups chicken broth
1 tsp filé powder
1 tsp Creole seasoning
2 bay leaves
Directions:

Sauté vegetable base, garlic cloves, sausage 5 minutes.
Deglaze with chicken broth. Add seasoning, bay leaves.
Pressure cook on high pressure 10 minutes. Natural release 10 min.
Stir in filé off heat. Thicken note: Filé powder only, added last to avoid strings.
Times: Prep 10 min, Pressure 10 min, Natural 10 min.
Macros per serving (6 servings): 25g protein, 5g net carbs, 15g fat, 290 calories.

Green Gumbo (herbed gumbo)
Spinach and herbs make this vibrant and veggie-packed. Chicken adds staying power.
Ingredients:

1 lb chicken breast, diced
4 cups spinach
1 cup aromatics
4 garlic cloves
4 cups broth
2 tbsp fresh thyme
1 tsp Creole seasoning
Directions:

Sauté aromatics, garlic cloves 4 minutes.
Add chicken, broth, seasoning, thyme. Pressure cook 8 minutes. Quick release.
Stir in spinach until wilted. Thicken note: Puree some spinach or use okra.
Times: Prep 10 min, Pressure 8 min, Quick release.
Macros per serving (6 servings): 30g protein, 8g net carbs, 10g fat, 260 calories.

Cajun Sausage and Okra Stew
Okra stars here for natural thickness and crunch. Pair sausage with extra broth for soupiness.
Ingredients:

1.5 lb turkey andouille sausage
2 cups sliced okra
1 cup vegetable base
4 cups chicken broth
1 tsp Cajun seasoning
Directions:

Sauté sausage, vegetable base, okra 6 minutes.
Add chicken broth and seasoning. Pressure cook on high pressure 5 minutes. Quick release.
Thicken note: Okra provides starch; no extra needed.
Times: Prep 10 min, Pressure 5 min, Quick release.
Macros per serving (6 servings): 27g protein, 9g net carbs, 20g fat, 340 calories.

Creole Tomato Soup
Bright tomatoes and shrimp make a quick, protein-rich bowl.
Ingredients:

1 lb shrimp
28 oz no-sugar fire roasted tomatoes
1 cup vegetable base
4 garlic cloves
3 cups broth
1 tsp Creole seasoning
Directions:

Sauté vegetable base, garlic cloves 4 minutes.
Add fire roasted tomatoes, broth, seasoning. Pressure cook 5 minutes. Quick release.
Add shrimp; sauté 2 minutes.
Times: Prep 10 min, Pressure 5 min, Quick release.
Macros per serving (6 servings): 29g protein, 10g net carbs, 8g fat, 240 calories.

Yaka Mein (Old Sober) beef noodle soup (use shirataki or zucchini noodles)
Hangover cure with beef broth and zero-carb noodles.
Ingredients:

1 lb beef chuck, cubed
8 oz shirataki noodles, rinsed
1 cup vegetable base
4 cups beef broth
2 boiled eggs, sliced
1 tsp Creole seasoning
Soy sauce to taste (low-sodium)
Directions:

Sauté vegetable base and beef 5 minutes.
Add broth, seasoning. Pressure cook 25 minutes. Natural release 10 min.
Add rinsed noodles; sauté 2 minutes. Top with egg.
Times: Prep 10 min, Pressure 25 min, Natural 10 min.
Macros per serving (4 servings): 35g protein, 4g net carbs, 22g fat, 380 calories.

Turtle Soup (mock version using beef and mushrooms, or real turtle if available)
Mock it with beef and dark mushrooms for rich taste.
Ingredients:

1 lb ground beef
8 oz mushrooms, sliced
1 cup aromatics
4 cups beef broth
2 tbsp tomato paste (no sugar)
1 tsp Creole seasoning
1 hard-boiled egg, chopped
Directions:

Sauté beef, aromatics, mushrooms 6 minutes.
Add broth, paste, seasoning. Pressure cook 10 minutes. Quick release.
Stir in egg.
Times: Prep 10 min, Pressure 10 min, Quick release.
Macros per serving (6 servings): 26g protein, 7g net carbs, 18g fat, 310 calories.

Creamy Potato and Carrot Soup (low-carb swap: turnip plus carrot, or cauliflower plus carrot)
Turnips mimic potatoes perfectly in this cozy soup.
Ingredients:

1 lb turnips, cubed
2 carrots, sliced
1 cup vegetable base
4 cups broth
1/2 cup heavy cream
1 tsp Creole seasoning
Directions:

Sauté vegetable base, turnips, carrots 5 minutes.
Add broth, seasoning. Pressure cook 8 minutes. Quick release.
Blend half, stir in cream.
Times: Prep 15 min, Pressure 8 min, Quick release.
Macros per serving (6 servings): 6g protein, 9g net carbs, 15g fat, 220 calories. (Boost with added chicken.)

Corn and Crab Bisque (use less corn or swap with diced bell pepper, thicken with cauliflower)
Bell peppers cut carbs; cauliflower purees smooth.
Ingredients:

8 oz crab meat
1/2 cup corn or bell pepper
2 cups cauliflower florets
1 cup aromatics
3 cups broth
1 cup cream
Directions:

Sauté aromatics, corn/pepper 4 minutes.
Add cauliflower, broth. Pressure cook 6 minutes. Quick release.
Blend smooth, stir in cream and crab.
Times: Prep 10 min, Pressure 6 min, Quick release.
Macros per serving (4 servings): 20g protein, 10g net carbs, 25g fat, 350 calories.

Rice dishes and smothered classics (big flavor, low-carb rice swaps)

Rice dishes define New Orleans tables, but cauliflower rice or hearts of palm keep carbs down. Stir bases in after cooking for best texture. Beans add carbs, so use small servings or extra meat.

Creole Chicken and Sausage Jambalaya (red)
Red sauce version bursts with spice. Best base: Cauliflower rice stirred in after. Garnish with hot sauce.
Ingredients:

1 lb chicken thighs
12 oz andouille sausage
1 cup vegetable base
14 oz no-sugar fire roasted tomatoes
1 cup chicken broth
1 tsp Creole seasoning
Directions:

Sauté chicken, sausage, vegetable base 6 minutes.
Add fire roasted tomatoes, chicken broth, seasoning. Pressure cook 8 minutes. Quick release.
Stir in 2 cups cauliflower rice.
Times: Prep 10 min, Pressure 8 min, Quick release.
Macros per serving (6 servings): 32g protein, 8g net carbs, 20g fat, 360 calories.

Shrimp and Andouille Jambalaya
Raw shrimp joins late for plump bites. Best base: Hearts of palm rice.
Ingredients:

1 lb raw shrimp
12 oz andouille sausage
1 cup vegetable base
1 cup broth
14 oz no-sugar fire roasted tomatoes
1 tsp Creole seasoning
Directions:

Sauté sausage, vegetable base 5 minutes.
Add broth, fire roasted tomatoes, seasoning. Pressure cook 5 minutes. Quick release.
Add raw shrimp; sauté 3 minutes. Stir in rice base.
Times: Prep 10 min, Pressure 5 min, Quick release.
Macros per serving (6 servings): 30g protein, 7g net carbs, 18g fat, 340 calories.

Crawfish Étouffée (serve over cauli rice)
Crawfish in bold sauce. Cauliflower rice base.
Ingredients:

1 lb crawfish tails
1 cup aromatics
4 garlic cloves
2 tbsp almond flour
2 cups broth
1 tsp Creole seasoning
Directions:

Sauté aromatics, garlic cloves, almond flour 5 minutes.
Add broth, seasoning. Pressure cook 4 minutes. Quick release.
Stir in crawfish 2 minutes on sauté. Serve over cauli rice.
Times: Prep 10 min, Pressure 4 min, Quick release.
Macros per serving (4 servings): 28g protein, 6g net carbs, 15g fat, 300 calories.

Shrimp Étouffée (serve over cauli rice)
Similar rich sauce with shrimp. Cauliflower rice.
Ingredients:

1.5 lb shrimp
1 cup vegetable base
4 garlic cloves
2 cups seafood broth
1 tbsp oil
1 tsp Creole seasoning
Directions:

Sauté all but shrimp 5 minutes.
Pressure cook 3 minutes. Quick release.
Add shrimp; sauté until done. Over cauli rice.
Times: Prep 10 min, Pressure 3 min, Quick release.
Macros per serving (4 servings): 35g protein, 5g net carbs, 12g fat, 280 calories.

Dirty Rice (use cauliflower rice plus chicken liver option)
Liver amps protein and earthiness. Cauliflower rice base.
Ingredients:

8 oz chicken livers (optional)
12 oz ground turkey
2 cups cauliflower rice
1 cup aromatics
1 tsp Creole seasoning
1 cup broth
Directions:

Sauté turkey, livers, aromatics 6 minutes.
Add broth, seasoning, cauli rice. Pressure cook 4 minutes. Quick release.
Times: Prep 10 min, Pressure 4 min, Quick release.
Macros per serving (6 servings): 24g protein, 7g net carbs, 16g fat, 290 calories.

Monday Night Red Beans and Rice (serve over cauli rice, or smaller real rice portion)
Smoky beans with sausage. Beans add carbs; halve for lower. Cauli rice best.
Ingredients:

1 lb dry red beans (soaked) or 2 cans
12 oz andouille sausage
1 cup vegetable base
4 cups broth
1 tsp Creole seasoning
Directions:

Sauté sausage, vegetable base 5 minutes.
Add beans, broth, seasoning. Pressure cook 30 minutes (dry) or 10 (canned). Natural 15 min.
Serve over cauli rice.
Times: Prep 15 min, Pressure 30 min, Natural 15 min.
Macros per serving (6 servings): 22g protein, 15g net carbs, 18g fat, 350 calories. (Lower beans for 10g carbs.)

White Beans and Sausage
Creamy white beans shine. Smaller bean portion advised.
Ingredients:

1 lb white beans (canned, drained)
1 lb sausage
1 cup aromatics
3 cups broth
Directions:

Sauté sausage, aromatics 5 minutes.
Add beans, broth. Pressure cook 8 minutes. Quick release.
Times: Prep 10 min, Pressure 8 min, Quick release.
Macros per serving (6 servings): 25g protein, 14g net carbs, 20g fat, 370 calories.

Black-Eyed Peas with Bacon or Ham
New Year’s luck with bacon boost.
Ingredients:

1 lb black-eyed peas (canned)
8 oz bacon or ham
1 cup vegetable base
3 cups broth
Directions:

Sauté bacon, vegetable base 5 minutes.
Add peas, broth. Pressure cook 10 minutes. Natural 10 min.
Times: Prep 10 min, Pressure 10 min, Natural 10 min.
Macros per serving (6 servings): 20g protein, 12g net carbs, 22g fat, 360 calories.

Creole Smothered Pork Chops and Rice (serve with cauli rice)
Tender chops in gravy. Cauli rice.
Ingredients:

4 pork chops (1″ thick)
1 cup aromatics
1 cup broth
1 tsp Creole seasoning
Directions:

Sauté chops, aromatics 5 minutes per side.
Add broth, seasoning. Pressure cook 10 minutes. Natural 10 min.
Serve with cauli rice.
Times: Prep 10 min, Pressure 10 min, Natural 10 min.
Macros per serving (4 servings): 38g protein, 6g net carbs, 25g fat, 420 calories.

Shrimp Creole (serve over cauli rice)
Tomatoey shrimp dish. Cauli rice.
Ingredients:

1.5 lb shrimp
14 oz no-sugar tomatoes
1 cup vegetable base
1 cup broth
1 tsp Creole seasoning
Directions:

Sauté vegetable base 5 minutes.
Add tomatoes, broth, seasoning. Pressure cook 4 minutes. Quick release.
Add shrimp; sauté 3 minutes. Over cauli rice.
Times: Prep 10 min, Pressure 4 min, Quick release.
Macros per serving (4 servings): 32g protein, 9g net carbs, 10g fat, 270 calories.

Pasta, casseroles, and hearty favorites (use smart noodles, keep it sugar free)

Pasta swaps like shirataki keep these favorites light. Use sugar-free sauces; add cream after pressure to prevent curdling.

Cajun Sausage and Shrimp Pasta
Zesty pasta with shrimp. Use shirataki noodles.
Ingredients:

12 oz turkey sausage
1 lb shrimp
8 oz shirataki pasta
1 cup aromatics
1 cup broth
1 tsp Cajun seasoning
Directions:

Sauté sausage, aromatics 5 minutes.
Add broth, seasoning. Pressure cook 3 minutes. Quick release.
Add shrimp, rinsed shirataki; sauté 3 minutes. Stir in cream if desired (post-pressure).
Times: Prep 10 min, Pressure 3 min, Quick release.
Macros per serving (4 servings): 30g protein, 5g net carbs, 18g fat, 320 calories. (Dairy note: Add cream after.)

Creamy Cajun Chicken Pasta
Chicken in spicy cream sauce. Zucchini noodles.
Ingredients:

1 lb chicken breast
8 oz zucchini noodles
1 cup vegetable base
1 cup broth
1/2 cup cream
1 tsp Cajun seasoning
Directions:

Sauté chicken, vegetable base 5 minutes.
Add broth, seasoning. Pressure cook 6 minutes. Quick release.
Stir in zoodles, cream (off heat).
Times: Prep 10 min, Pressure 6 min, Quick release.
Macros per serving (4 servings): 35g protein, 6g net carbs, 22g fat, 380 calories.

Jambalaya Pasta
All jambalaya flavors in noodle form. Hearts of palm pasta.
Ingredients:

12 oz andouille sausage
1/2 lb shrimp
8 oz hearts of palm pasta
1 cup aromatics
1.5 cups broth
Directions:

Sauté sausage, aromatics 5 minutes.
Add broth. Pressure cook 4 minutes. Quick release.
Add shrimp, pasta; sauté 3 minutes.
Times: Prep 10 min, Pressure 4 min, Quick release.
Macros per serving (4 servings): 28g protein, 7g net carbs, 20g fat, 350 calories.

Shrimp and Grits (swap: cauliflower grits)
Creamy grits from cauli.
Ingredients:

1 lb shrimp
4 cups cauliflower florets (for grits)
1 cup broth
1/2 cup cream
1 tsp Creole seasoning
Directions:

Pressure cook cauliflower, broth 2 minutes. Quick release, blend with cream for grits.
Sauté shrimp with seasoning separately 3 minutes. Serve over grits.
Times: Prep 10 min, Pressure 2 min, Quick release.
Macros per serving (4 servings): 25g protein, 8g net carbs, 18g fat, 310 calories.

Cajun Mac and Cheese (swap: cauliflower mac, or protein pasta)
Cheesy comfort with cauli.
Ingredients:

4 cups cauliflower florets
1 lb ground chicken
1 cup broth
1 cup cheddar
1/2 cup cream
Directions:

Pressure cook cauli, chicken, broth 4 minutes. Quick release.
Stir in cheeses, cream off heat.
Times: Prep 10 min, Pressure 4 min, Quick release.
Macros per serving (4 servings): 30g protein, 7g net carbs, 28g fat, 420 calories.

Crawfish Mac and Cheese (same swap rules)
Crawfish twist.
Ingredients:

1 lb crawfish
4 cups cauli florets
1 cup broth
1 cup cheese blend
Directions:

Pressure cook cauli, broth 4 minutes. Quick release.
Add crawfish, cheese off heat.
Times: Prep 10 min, Pressure 4 min, Quick release.
Macros per serving (4 servings): 32g protein, 7g net carbs, 25g fat, 400 calories.

Cajun Stuffed Peppers (cauli rice filling)
Peppers packed with meat.
Ingredients:

6 bell peppers, halved
1 lb ground beef
2 cups cauli rice
1 cup vegetable base
1 tsp Cajun seasoning
Directions:

Sauté beef, vegetable base, cauli 5 minutes.
Stuff peppers. Add 1 cup broth to pot. Pressure cook 8 minutes. Quick release.
Times: Prep 15 min, Pressure 8 min, Quick release.
Macros per serving (6 servings): 28g protein, 9g net carbs, 20g fat, 350 calories.

Saucy Pork and Beans (note bean carbs)
Pork in bean sauce; small bean serving.
Ingredients:

1 lb pork shoulder
1 cup canned beans (drained)
1 cup aromatics
1 cup broth
Directions:

Sauté pork, aromatics 5 minutes.
Add beans, broth. Pressure cook 20 minutes. Natural 10 min.
Times: Prep 10 min, Pressure 20 min, Natural 10 min.
Macros per serving (4 servings): 35g protein, 12g net carbs, 22g fat, 380 calories.

Cajun Meatball Stew
Juicy meatballs simmer fast.
Ingredients:

1 lb ground turkey meatballs
1 cup vegetable base
2 cups broth
1 tsp Creole seasoning
Directions:

Sauté vegetable base 4 minutes.
Add meatballs, broth. Pressure cook 8 minutes. Quick release.
Times: Prep 10 min, Pressure 8 min, Quick release.
Macros per serving (4 servings): 30g protein, 6g net carbs, 18g fat, 320 calories.

Creole Eggplant Dressing (use pork rinds or almond flour instead of breadcrumbs)
Eggplant bake with crunch.
Ingredients:

2 eggplants, cubed
1 lb ground pork
1 cup aromatics
1/4 cup crushed pork rinds
1 tsp seasoning
Directions:

Sauté pork, eggplant, aromatics 6 minutes.
Add broth if needed. Pressure cook 5 minutes. Quick release. Top with rinds.
Times: Prep 15 min, Pressure 5 min, Quick release.
Macros per serving (6 servings): 25g protein, 10g net carbs, 20g fat, 340 calories.

Seafood mains, smothered plates, and classic sides (complete the New Orleans table)

Finish strong with seafood, meats, and sides. Add shrimp on sauté at end. Label higher-carb sides; swap where possible.

Instant Pot Crawfish Boil
Boil vibes with corn swap.
Ingredients:

2 lb crawfish
1 lb sausage
2 cups broth
1 tbsp Cajun boil seasoning
1/2 cup bell peppers (corn swap)
Directions:

Add all but crawfish, broth. Pressure cook 5 minutes. Quick release.
Add crawfish; sauté 5 minutes.
Times: Prep 10 min, Pressure 5 min, Quick release.
Macros per serving (4 servings): 40g protein, 8g net carbs, 25g fat, 420 calories.

Garlic Butter Shrimp
Simple garlic blast.
Ingredients:

2 lb shrimp
4 tbsp butter
4 garlic cloves
1 tsp Creole seasoning
1/2 cup broth
Directions:

Sauté garlic cloves, butter 2 minutes.
Add shrimp, seasoning, broth. Pressure cook 1 minute. Quick release.
Times: Prep 5 min, Pressure 1 min, Quick release.
Macros per serving (4 servings): 38g protein, 3g net carbs, 20g fat, 340 calories.

Cajun Boiled Peanuts
Snack with peanuts. Higher carb.
Ingredients:

1 lb raw peanuts
6 cups water
2 tbsp Cajun seasoning
Directions:

Add all. Pressure cook 60 minutes. Natural release. Drain.
Times: Prep 5 min, Pressure 60 min, Natural.
Macros per serving (6 servings): 12g protein, 10g net carbs, 25g fat, 320 calories. (Higher carb side.)

Smothered Okra and Tomatoes
Veggie side with okra.
Ingredients:

2 cups okra
14 oz tomatoes (no sugar)
1 cup vegetable base
1 tsp seasoning
Directions:

Sauté all 5 minutes. Pressure cook 3 minutes. Quick release.
Times: Prep 10 min, Pressure 3 min, Quick release.
Macros per serving (6 servings): 4g protein, 12g net carbs, 5g fat, 120 calories.

Maque Choux (corn, peppers, onions) (lower corn amount)
Pepper mix; 1/4 cup corn max. Higher carb.
Ingredients:

1/4 cup corn
2 bell peppers
1 onion
2 tomatoes
Directions:

Sauté all 5 minutes. Pressure cook 2 minutes. Quick release.
Times: Prep 10 min, Pressure 2 min, Quick release.
Macros per serving (6 servings): 3g protein, 11g net carbs, 4g fat, 100 calories. (Higher carb.)

Creole Pot Roast
Beef with gravy.
Ingredients:

3 lb chuck roast
1 cup aromatics
2 cups broth
1 tsp Creole seasoning
Directions:

Sauté aromatics 4 minutes. Add roast, broth.
Pressure cook 60 minutes. Natural 20 min.
Times: Prep 10 min, Pressure 60 min, Natural 20 min.
Macros per serving (6 servings): 45g protein, 6g net carbs, 30g fat, 500 calories.

Beef Debris (serve over cauli mash)
Shredded beef.
Ingredients:

2 lb beef brisket
1 cup vegetable base
1.5 cups broth
Directions:

Sauté vegetable base. Add beef, broth. Pressure 50 min. Natural 15 min. Shred. Over cauli mash.
Times: Prep 10 min, Pressure 50 min, Natural 15 min.
Macros per serving (6 servings): 40g protein, 5g net carbs, 28g fat, 450 calories.

Smothered Chicken
Juicy thighs.
Ingredients:

2 lb chicken thighs
1 cup aromatics
1 cup broth
1 tsp seasoning
Directions:

Sauté chicken, aromatics 5 min. Add broth. Pressure 10 min. Natural 10 min.
Times: Prep 10 min, Pressure 10 min, Natural 10 min.
Macros per serving (4 servings): 38g protein, 6g net carbs, 25g fat, 400 calories.

Cajun Sausage, Green Beans, and Potatoes (swap: turnips or radishes for potatoes)
Turnips for low carb.
Ingredients:

12 oz sausage
1 lb green beans
1 lb turnips
1 cup broth
Directions:

Sauté sausage. Add rest. Pressure 5 min. Quick release.
Times: Prep 10 min, Pressure 5 min, Quick release.
Macros per serving (4 servings): 22g protein, 10g net carbs, 20g fat, 340 calories.

Collard Greens with Ham Hock
Smoky greens.
Ingredients:

2 lb collards, chopped
1 ham hock
4 cups broth
1 tsp seasoning
Directions:

Add all. Pressure 25 min. Natural 10 min. Shred ham.
Times: Prep 10 min, Pressure 25 min, Natural 10 min.
Macros per serving (6 servings): 15g protein, 8g net carbs, 12g fat, 220 calories.

Southern Style Green Beans
Bacon beans.
Ingredients:

2 lb green beans
6 oz bacon
2 cups broth
Directions:

Sauté bacon. Add beans, broth. Pressure 8 min. Quick release.
Times: Prep 10 min, Pressure 8 min, Quick release.
Macros per serving (6 servings): 10g protein, 9g net carbs, 15g fat, 240 calories.

Cornbread (low-carb almond flour version, sugar free)
Keto bread. Higher carb relative.
Ingredients:

1 cup almond flour
4 eggs
1/4 cup butter
1 tsp baking powder
Pinch Creole seasoning
Directions:

Mix batter. Pour into greased dish on trivet with 1 cup water. Pressure 20 min. Quick release.
Times: Prep 10 min, Pressure 20 min, Quick release.
Macros per serving (8 servings): 8g protein, 4g net carbs, 18g fat, 220 calories.

Instant Pot Potato Salad (swap: cauliflower potato salad)
Cauli version.
Ingredients:

1 head cauliflower
1/2 cup mayo (sugar-free)
1 cup vegetable base (cooked)
Mustard to taste
Directions:

Pressure cauli with vegetable base 3 min. Quick release. Chill, mix mayo.
Times: Prep 10 min + chill, Pressure 3 min, Quick.
Macros per serving (6 servings): 5g protein, 7g net carbs, 20g fat, 240 calories.

Red Beans and Sausage Dip (serve with celery, cucumbers, or pork rinds)
Dip alert.
Ingredients:

1 cup red beans
8 oz sausage
1 cup broth
Cream cheese 4 oz
Directions:

Sauté sausage. Add rest. Pressure 10 min. Blend.
Times: Prep 10 min, Pressure 10 min, Quick release.
Macros per serving (6 servings): 12g protein, 10g net carbs, 18g fat, 280 calories.

Creole Mustard Glazed Ham (use sugar free glaze)
Ham with mustard.
Ingredients:

3 lb ham
1/4 cup mustard
2 tbsp monk fruit sweetener
1 tsp Creole seasoning
Directions:

Mix glaze. Coat ham. Pressure with 1 cup water 20 min. Quick release.
Times: Prep 10 min, Pressure 20 min, Quick.
Macros per serving (8 servings): 30g protein, 2g net carbs, 20g fat, 320 calories.

Candied Cajun Trail Mix (use allulose or monk fruit)
Sweet snack.
Ingredients:

1 cup pecans
1/2 cup pepitas
2 tbsp allulose
1 tsp Cajun seasoning
Directions:

Sauté nuts, seasoning 3 min. Add allulose; stir until coated. No pressure.
Times: Prep 5 min, Sauté only.
Macros per serving (6 servings): 6g protein, 4g net carbs, 22g fat, 240 calories.

Sweet Potato Mash (swap: pumpkin plus butter, or smaller portion sweet potato)
Pumpkin mash.
Ingredients:

2 cups pumpkin puree
2 tbsp butter
1 tsp seasoning
1/4 cup broth
Directions:

Pressure pumpkin, broth 5 min. Quick release. Mash with butter.
Times: Prep 5 min, Pressure 5 min, Quick.
Macros per serving (4 servings): 2g protein, 10g net carbs, 12g fat, 160 calories. (Higher carb.)

Cajun Creamed Corn (lower corn, thicken with cream cheese)
Creamy side; low corn.
Ingredients:

1 cup corn
4 oz cream cheese
1/2 cup broth
1 tsp seasoning
Directions:

Pressure all 3 min. Quick release. Stir smooth.
Times: Prep 5 min, Pressure 3 min, Quick.
Macros per serving (4 servings): 4g protein, 12g net carbs, 15g fat, 220 calories. (Higher carb.)

Instant Pot “Rice” for pairing (include cauliflower rice method, and optional real rice method)
Your go-to base.
Cauliflower rice: 4 cups florets, 1/2 cup broth. Pressure 2 min. Quick release. Pulse in processor.
Optional real rice: 1 cup rice, 1.5 cups broth. Pressure 4 min. Natural 10 min. (Adds 25g carbs/serving.)
Macros (cauli, 6 servings): 3g protein, 5g net carbs, 1g fat, 40 calories.

How to meal prep these recipes for the week (and keep them tasting fresh)

Meal prep New Orleans Instant Pot dishes saves you time and keeps that Creole kick alive all week. You cook once or twice, portion everything out, and grab fresh-tasting meals without extra effort. Focus on bases that last, tweak macros to fit your needs, and store smart to avoid soggy textures or faded flavors. Let’s break it down so you stay full and on track with your meal prep.

Batch-cook the flavor base once, then cook faster all week

Start with the holy trinity to cut prep time in half. Chop 4 cups onions, 2 cups celery, and 2 cups green bell peppers into equal dice. Mince a full head of garlic (about 12 cloves) and bag it separate. Mix your own Cajun seasoning: 2 tbsp paprika, 1 tbsp each garlic powder, onion powder, oregano, and thyme, plus 1 tsp cayenne and black pepper. Store the trinity in the fridge for 5 days or freeze in 1-cup portions for freezer meals up to 3 months. Garlic and spices keep in airtight jars at room temp for weeks.

Cook a big batch of shredded chicken as your protein workhorse. Toss 3 lb boneless chicken thighs, 2 cups broth, and 1 tbsp Creole seasoning in the Instant Pot. Pressure cook 10 minutes, quick release, and shred. Use it in gumbo, soups like Yaka Mein, or jambalaya. This yields 12 cups, enough for 6-8 meals. Portion into bags flat for quick thaw as freezer meals. Now your weekly cooks take 20 minutes tops since bases wait ready.

Macros and portion tips to stay low-carb without feeling hungry

Hit your protein goals first, then fill with non-starchy veggies, and add fats last. Aim for high-protein servings of 30g+ by bumping chicken, shrimp, or sausage. Pile on broccoli, spinach, zucchini, or extra holy trinity for volume without carbs. Fats like avocado oil or cream satisfy hunger; taste as you go.

Watch hidden carbs that sneak in. Ketchup, BBQ sauce, sweet relish, and bread crumbs add sugar fast; skip them or check labels. Weigh starchy bits like beans (1/4 cup max), corn (2 tbsp), or real rice (1/4 cup cooked). These keep net carbs under 10g easy for low-carb eating.

Quick macro tweak example: Take jambalaya at 8g net carbs. Add 4 oz extra chicken (bumps protein to 40g), double bell peppers, skip half the tomatoes. Now it’s 40g protein, 6g net carbs, still spicy and full.

Here’s a simple 4-meal prep plan to mix proteins and flavors. Pick these one soup, one jambalaya, one seafood, one side for balanced weeknight eats.

Soup: Classic Chicken and Andouille Gumbo (double batch, 12 servings).
Rice-style: Creole Chicken and Sausage Jambalaya (8 servings).
Seafood: Shrimp Creole (6 servings; cook shrimp fresh each time or add at reheat to keep tender).
Side: Collard Greens with Ham Hock (8 servings).

Shopping list for the plan (serves 4-6 x 4 days):

Proteins:

4 lb chicken thighs
2 lb turkey andouille sausage
2 lb shrimp
1 ham hock

Veggies:

4 onions, 4 bell peppers, 1 bunch celery
Garlic head, collard greens (2 lb)

Pantry/spices:

Chicken broth (12 cups), no-sugar tomatoes (2 cans), Creole seasoning
Avocado oil, bay leaves

Portion into glass containers (BPA-free plastic works too). Fridge storage: 4 days max for non-seafood, 2 days for shrimp dishes. Freeze gumbo, jambalaya, greens up to 2 months; shrimp Creole freezes base only. Thaw overnight. Reheat gumbo on the Instant Pot sauté function 5 minutes with splash broth to revive roux. Creamy sauces like bisque? Stovetop low heat, stir constant, no boil. Seafood stays plump if you sauté fresh or last 2 minutes on reheat. Boom, fresh NOLA taste every day.

Enjoy!

These 50 Instant Pot New Orleans recipes deliver bold Creole and Cajun tastes with high-protein, low-carb, sugar-free twists that fit your goals. You get quick cooks, smart swaps like cauliflower rice and almond flour roux, and meal prep tips to keep flavors fresh all week.

Start simple in your Instant Pot: try the chicken and andouille gumbo, shrimp étouffée over cauliflower rice, and collards with ham hock. Save this post, rotate your proteins, and tweak the cayenne for your heat level.

Drop a comment below with your top pick from these New Orleans recipes. Share how you nailed the thickening or rice swaps in these pressure cooker recipes, so we all level up our high-protein, low-carb NOLA game.