The Best High-Protein, Low-Carb, Sugar-Free Cajun Recipes: Easy & Delicious

Cajun food should taste bold, not sugary or heavy. This guide keeps the spice and drops the extras, with high-protein, low-carb, sugar-free Cajun recipes that still feel like comfort food.

When this post says low-carb, it means smart swaps instead of tiny portions. Think cauliflower rice in jambalaya, zoodles or hearts of palm pasta in creamy dishes, and shirataki noodles where you want a noodle bite. When beans show up, they’re used in smaller, fiber-rich portions, and sweet sauces (and hidden sugars) stay off the menu.

You’ll also see how to keep the flavor while keeping carbs down, by building heat with smoked paprika, cayenne, garlic, and herbs instead of sugar. Heat levels are flexible, so you can keep it mild, medium, or hot depending on who’s at the table.

First up is a quick pantry plan so weeknight Cajun dinners come together fast. Then you’ll get a homemade Cajun seasoning mix you can tweak for salt and spice. After that, each recipe card includes ingredients with exact measurements, step-by-step directions, and macro estimates.

How to keep Cajun food high-protein, low-carb, and sugar-free (without losing the soul)

Cajun cooking starts with the trinity (onion, bell pepper, celery). It’s the flavor base that makes gumbo, jambalaya, and étouffée taste like home, even when you swap out the carbs. The other big player is roux, a cooked fat-and-flour mix that adds color, thickness, and a toasted, nutty taste. Going low-carb doesn’t mean skipping these building blocks, it means lightening them.

Keep it low-carb	Do this	Swap this	For this	Quick notes
Protein	Choose lean proteins (chicken, turkey, fish, lean beef).	Breaded meats	Unbreaded, pan-seared, or grilled	Skip sugary rubs and glazes.
Tomatoes and broth	Use sugar-free canned tomatoes and broths.	Sweetened tomato products, stock with added sugar	No-sugar-added tomatoes, plain broth	Check labels for hidden sugar and starch.
Sauces	Skip ketchup and sweet BBQ sauces.	Ketchup, sweet BBQ, teriyaki	Hot sauce plus lemon or vinegar	Add salt, pepper, garlic, and smoked paprika for depth.
Thickening	Thicken with okra, cauliflower, or a little xanthan gum.	Flour or cornstarch slurry	Okra, blended cauliflower, xanthan gum	Use xanthan gum sparingly, start with a pinch and whisk well.
Rice	Replace rice with cauliflower rice.	White rice, brown rice	Cauliflower rice	Sauté to dry it out, it tastes better.
Pasta	Swap pasta for hearts of palm or zucchini.	Wheat pasta	Hearts of palm noodles, zucchini noodles	Rinse hearts of palm, don’t overcook zucchini.
Flour	Use almond flour when you need flour.	All-purpose flour	Almond flour	It browns faster, watch the heat.
Cornstarch	Use xanthan gum instead.	Cornstarch	Xanthan gum	Works best in warm liquids, avoid dumping it in.
Dairy	Use dairy smartly for creaminess.	Lots of milk, sweet cream sauces	A small splash of heavy cream or a spoon of Greek yogurt	Keep heat low, don’t boil hard or it can split.

Protein picks that cook fast and stay juicy

Aim for 25 to 40 g protein per meal and let the seasoning do the heavy lifting.

• Shrimp and shellfish: They cook in minutes. Sear fast and pull them as soon as they turn pink and firm. Overcooked shrimp go rubbery and taste less sweet.
• Chicken thighs or breast: Thighs stay juicier, breast stays leaner. For both, do a quick brine (10 to 20 minutes in salted water), then pat dry and sear. That short brine helps keep moisture when you simmer in gumbo.
• Turkey sausage: Great for jambalaya-style skillets. Brown it first for flavor, then drain extra fat before building the trinity in the same pan.
• Lean beef: Use sirloin or 90 percent ground beef for quick weeknights. Brown hard for crispy bits, that char tastes like slow cooking.
• Pork chops: Thin chops cook fast. Sear, then finish gently in sauce so they don’t dry out.
• Fish (mahi mahi): Firm, mild, and takes spice well. Sear and spoon sauce over at the end.

Low-carb thickeners and “roux” options that still taste rich

Low-carb thickener	How to use it	What you’ll get	Tips to avoid issues
Dry-toasted almond flour roux	Toast almond flour in a dry pan until it’s golden and smells nutty, whisk in a small amount of oil or butter, then add broth slowly while whisking	Roasted, roux-like flavor with light thickening	It won’t thicken like wheat flour, keep heat at medium and stir often so it doesn’t scorch
Okra	Slice and simmer in the pot until it thickens the liquid	Natural body with a classic Cajun gumbo feel	Don’t rush it, steady simmer gives the best texture
Puréed cauliflower	Cook cauliflower, blend with broth until smooth, then stir into the pot	Creamy thickness with mild flavor	Blend very smooth so it doesn’t feel grainy, add in batches to control thickness
Xanthan gum	Use 1/8 to 1/4 tsp per pot, sprinkle in slowly while whisking	Fast thickening with a smooth finish	Go slow, too much turns gummy fast, whisk well to prevent clumps

For thickness that feels natural in Cajun cooking:

• Okra: Adds body and a classic gumbo vibe. Simmer until it thickens, don’t rush it.
• Purée cauliflower: Blend cooked cauliflower with broth, then stir it in for a creamy, low-carb base.
• Xanthan gum: Use only 1/8 to 1/4 tsp per pot. Sprinkle in slowly while whisking. Too much turns gummy fast.

Sugar-free flavor builders that make Cajun food pop

If you cut sugar, you need more layers of flavor. Build your pot like a song, start steady, then add heat and brightness.

Focus	What to do	What to watch for	Quick tip
Go-to flavor boosters	Use smoked paprika, a pinch of cayenne, garlic, thyme, and bay leaf, then sear meats hard for that deep “Sunday pot” taste	Burnt spices from too-high heat	Sear first, then add aromatics so they don’t scorch
Bright finish	Add lemon juice or vinegar at the end to wake everything up	Adding acid too early can dull it	Stir it in after the simmer, then taste
Heat without carbs	Use hot sauce with no sugar for clean heat	Sugar, corn syrup, or sweet blends	Check the ingredients, not the label front
Extra depth	Worcestershire can work, choose a no-sugar version	Added sugars, thickened sauces	A few dashes go a long way
Label reading hot spots	Read labels closest for sausage, canned tomatoes, and spice blends	Sugar, dextrose, and sweet fillers	Compare brands, the differences are big
Salt control	Start with low-sodium broth, season in steps, and let each simmer before adding more	Sodium stacking from sausage, broth, and blends	Add salt late, after flavors tighten up
Spice control for groups	Keep cayenne separate from your main Cajun blend	One pot ending up too hot for some	Build a base everyone likes, then heat each bowl to taste

Your Cajun kitchen game plan: pantry list, meal prep, and the seasoning mix you will use all week

If you stock a few Cajun basics once, you can cook all week without scrambling. The goal is simple: keep the trinity ready, have low-carb “comfort” ingredients on hand, and use one sugar-free seasoning mix that works on chicken, shrimp, and sausage.

Pantry and fridge staples for quick weeknight Cajun meals

Build your Cajun base around these staples, then mix and match proteins.

• Broth: Chicken or seafood broth (go low-sodium so you can season with control).
• Canned diced tomatoes (no sugar added): Great for gumbo-style pots and jambalaya skillets.
• Tomato paste: Check carbs per tablespoon, it adds big flavor fast.
• Okra (frozen): A classic thickener that keeps gumbo low-carb.
• Cauliflower rice (fresh or frozen): Your rice swap for jambalaya, bowls, and skillet meals.
• Garlic and onions
• Bell peppers and celery: The trinity, buy extra so you can prep once.
• Bay leaves
• Hot sauce: Pick a no-sugar brand you like.
• Mustard: Yellow or Dijon for tang and depth.
• Vinegar: Apple cider or white vinegar to brighten heavy pots.
• Olive oil and butter: Olive oil for searing, butter for richness.
• Heavy cream (optional): For creamy sauces, use a small splash.
• Greek yogurt: A quick “sour cream” swap for topping spicy bowls.
• Proteins: Shrimp, chicken thighs or breast, turkey sausage, lean ground beef, white fish.

Task	What to do	Storage	Timing	Key tips
Prep the trinity (onion, bell pepper, celery)	Chop equal parts in a big batch	Airtight containers in the fridge, or small freezer bags	Fridge: 3 to 4 days, Freezer: portion and freeze	Freeze in small bags so you can pour it straight into a hot pan
Batch-cook cauliflower rice	Sauté in oil with salt for 6 to 8 minutes, cook until dry	Cool fast, then refrigerate	Fridge: up to 4 days	Dry it well, watery cauliflower rice ruins jambalaya texture
Store raw shrimp safely	Keep shrimp cold	Coldest part of the fridge, or freezer	Fridge: cook within 1 to 2 days	If you won’t use it fast, freeze it
Thaw shrimp the right way	Thaw overnight	Fridge	Overnight	Don’t thaw on the counter
Prep shrimp for cooking	Pat shrimp dry	N/A	Right before cooking	Dry shrimp browns better and doesn’t steam
Store cooked seafood safely	Refrigerate leftovers	Fridge	Within 2 hours	Get it into the fridge quickly, use shallow containers if you can

Homemade Cajun Seasoning Mix (sugar-free)

Yield: About 1/2 cup

Ingredients

• 2 tbsp smoked paprika
• 2 tbsp sweet paprika
• 2 tbsp garlic powder
• 1 tbsp onion powder
• 2 tsp dried oregano
• 2 tsp dried thyme
• 2 tsp ground black pepper
• 1 tsp cayenne pepper
• 2 tsp kosher salt
• Optional: 1 tsp ground mustard
• Optional: 1 tsp celery seed

Directions

1. Add all spices to a small bowl.
2. Whisk well until the color looks even.
3. Taste a pinch, then adjust cayenne for heat.
4. Funnel into a clean, dry spice jar.

Storage: Airtight container, cool and dark, up to 3 months.

Macro note: 1 tsp has minimal calories and carbs, it’s mostly spices and salt.

Easy high-protein Cajun dinners: pasta swaps, rice swaps, and skillet meals

If you want Cajun comfort food without the carb crash, the trick is simple: keep the trinity, keep the spice, then swap the starch. These dinners use hearts of palm, shirataki, zoodles, spaghetti squash, and cauliflower rice so you still get that saucy, smoky, weeknight-cozy feel. Every recipe is sugar-free (no added sugar), and if it uses tomatoes, it calls for no-sugar-added canned options.

Cajun pasta and soup comfort (with low-carb noodles)

Cajun Shrimp Pasta

A creamy, spicy shrimp pasta that stays light by using hearts of palm or shirataki.

• Ingredients
• 1 lb shrimp, peeled and deveined
• 1 tbsp Cajun seasoning
• 1 tbsp olive oil
• 2 cups hearts of palm pasta (or 2 packs shirataki noodles)
• 1 cup bell pepper, sliced
• 3 cloves garlic, minced
• 3/4 cup heavy cream
• 1/3 cup Parmesan, grated
• 2 tbsp lemon juice
• Directions

1. Rinse noodles, then drain well, pat dry, and pan-dry 3 to 5 minutes to prevent watery sauce.
2. Season shrimp with Cajun seasoning, then sear in oil 1 to 2 minutes per side, remove.
3. Sauté bell pepper and garlic 2 minutes, stir in cream and Parmesan, simmer 2 minutes.
4. Add noodles and shrimp, toss 1 minute, finish with lemon.

• Macros (est. per serving, serves 4): 520 cal, 38 g protein, 7 g net carbs, 37 g fat
• Swap notes: Use shirataki for the lowest carbs, just don’t skip the drain, dry, and pan-dry step.

Creamy Cajun Chicken Pasta Soup

A thick, cozy soup that eats like pasta night, with low-carb noodles stirred in at the end.

• Ingredients
• 1 lb boneless chicken breast, diced
• 2 tsp Cajun seasoning
• 1 tbsp butter
• 1 cup onion, diced
• 2 cups chicken broth (low-sodium)
• 1 cup no-sugar-added diced tomatoes, drained
• 3/4 cup heavy cream
• 2 cups zucchini noodles (or hearts of palm noodles, drained and dried)
• 2 tbsp chopped parsley
• Directions

1. Sauté chicken with Cajun seasoning in butter until browned, 5 to 6 minutes.
2. Add onion, cook 3 minutes, add broth and tomatoes, simmer 8 minutes.
3. Stir in cream, keep at a gentle simmer 2 minutes.
4. Add noodles at the end, heat 1 to 2 minutes, then serve.

• Macros (est. per serving, serves 4): 410 cal, 40 g protein, 8 g net carbs, 23 g fat
• Swap notes: If using hearts of palm, drain, rinse, pat dry, then add late so the soup stays creamy, not thin.

Grandma’s Cajun Chicken & Spaghetti (spaghetti squash or hearts of palm)

Old-school flavor, modern swap, same saucy comfort.

• Ingredients
• 1 medium spaghetti squash (about 3 lb)
• 1 lb boneless chicken thighs, sliced
• 2 tsp Cajun seasoning
• 1 tbsp olive oil
• 1 cup onion, sliced
• 1 cup bell pepper, sliced
• 2 cups no-sugar-added crushed tomatoes
• 1/2 cup chicken broth
• 1 tsp dried thyme
• Directions

1. Roast squash cut-side down at 400°F for 35 to 40 minutes, shred with a fork.
2. Sear chicken in oil with Cajun seasoning, 4 to 5 minutes, remove.
3. Cook onion and bell pepper 4 minutes, add tomatoes, broth, and thyme, simmer 10 minutes.
4. Return chicken, simmer 3 minutes, serve over squash.

• Macros (est. per serving, serves 4): 360 cal, 35 g protein, 14 g net carbs, 16 g fat
• Swap notes: For a faster version, use hearts of palm noodles, rinse, drain, and pat dry before tossing in sauce.

Cajun Lasagna (zucchini, deli chicken, or egglife wraps)

Lasagna vibes without the pasta, and it still slices clean.

• Ingredients
• 2 medium zucchini, sliced lengthwise
• 8 oz deli chicken slices (or 6 egglife wraps)
• 1 lb ground turkey
• 2 tsp Cajun seasoning
• 2 cups no-sugar-added marinara
• 1 cup ricotta
• 1 1/2 cups mozzarella, shredded
• 1 tsp dried oregano
• 1 tbsp olive oil
• Directions

1. Salt zucchini 10 minutes, then pat very dry to prevent watery lasagna.
2. Brown turkey in oil with Cajun seasoning, stir in marinara, simmer 5 minutes.
3. Layer zucchini, deli chicken (or wraps), meat sauce, ricotta, mozzarella, repeat.
4. Bake at 375°F for 25 minutes, rest 10 minutes before slicing.

• Macros (est. per serving, serves 6): 390 cal, 35 g protein, 9 g net carbs, 23 g fat
• Swap notes: Use deli chicken as “noodles” when you want extra protein and a firmer slice.

Jambalaya and rice-style bowls (without the carb overload)

Cauliflower rice tip (for every bowl below): sauté it separately until dry, then add at the end and heat 1 to 2 minutes so it stays fluffy, not mushy.

Healthy Cajun Jambalaya

Lean protein, bold spice, and cauliflower rice that stays firm.

• Ingredients
• 1 tbsp olive oil
• 8 oz turkey sausage, sliced
• 1 lb chicken breast, diced
• 1 cup onion, diced
• 1 cup bell pepper, diced
• 2 tsp Cajun seasoning
• 1 cup no-sugar-added diced tomatoes, drained
• 2 cups cauliflower rice, cooked dry
• Directions

1. Brown sausage, add chicken, cook 5 minutes.
2. Add onion and pepper, cook 4 minutes, stir in seasoning and tomatoes.
3. Simmer 5 minutes until saucy.
4. Fold in cauliflower rice, heat 1 to 2 minutes.

• Macros (est., serves 4): 390 cal, 39 g protein, 10 g net carbs, 21 g fat
• Swap notes: Choose sausage with no added sugar on the label.

Jambalaya (classic-style, low-carb)

A straightforward jambalaya that hits smoky, spicy, and filling.

• Ingredients
• 1 tbsp butter
• 1 lb shrimp
• 8 oz andouille-style sausage (sugar-free), sliced
• 1 cup trinity mix (onion, pepper, celery)
• 2 tsp Cajun seasoning
• 1 1/2 cups chicken broth
• 1/2 cup no-sugar-added tomato sauce
• 2 cups cauliflower rice, cooked dry
• Directions

1. Brown sausage in butter, add trinity, cook 4 minutes.
2. Add seasoning, broth, and tomato sauce, simmer 6 minutes.
3. Add shrimp, cook 2 to 3 minutes until pink.
4. Fold in cauliflower rice, heat 1 minute.

• Macros (est., serves 4): 420 cal, 36 g protein, 9 g net carbs, 26 g fat
• Swap notes: If you want thicker sauce, simmer 2 minutes longer before adding cauliflower rice.

Creole Jambalaya

More tomato-forward, still sugar-free and weeknight fast.

• Ingredients
• 1 tbsp olive oil
• 1 lb chicken thighs, diced
• 1 cup trinity mix
• 2 tsp Cajun seasoning
• 2 cups no-sugar-added crushed tomatoes
• 1/2 cup chicken broth
• 1 bay leaf
• 2 cups cauliflower rice, cooked dry
• Directions

1. Brown chicken in oil 6 minutes.
2. Add trinity and seasoning, cook 4 minutes.
3. Add tomatoes, broth, bay leaf, simmer 10 minutes.
4. Remove bay leaf, stir in cauliflower rice 1 to 2 minutes.

• Macros (est., serves 4): 410 cal, 36 g protein, 12 g net carbs, 22 g fat
• Swap notes: Use no-sugar-added tomatoes so the sauce stays truly sugar-free.

Cajun Chicken & Rice (cauliflower rice)

A simple bowl you can meal prep for lunches.

• Ingredients
• 1 lb chicken breast, sliced
• 2 tsp Cajun seasoning
• 1 tbsp olive oil
• 1 cup broccoli florets
• 1 cup bell pepper, sliced
• 2 cups cauliflower rice, cooked dry
• 2 tbsp lemon juice
• 2 tbsp chopped green onion
• Directions

1. Season chicken, sear in oil 4 to 5 minutes.
2. Add broccoli and pepper, cook 4 minutes.
3. Stir in lemon juice.
4. Serve over cauliflower rice, top with green onion.

• Macros (est., serves 4): 330 cal, 40 g protein, 10 g net carbs, 14 g fat
• Swap notes: Keep cauliflower rice separate until serving for the best texture.

Pressure-Cooker Cajun Pork and Rice (cauliflower rice finish)

Tender pork with a jambalaya-style sauce, finished with cauliflower rice.

• Ingredients
• 1 1/2 lb pork shoulder, cubed
• 2 tsp Cajun seasoning
• 1 tbsp olive oil
• 1 cup trinity mix
• 1 cup chicken broth
• 1 cup no-sugar-added diced tomatoes, drained
• 1 bay leaf
• 3 cups cauliflower rice, cooked dry
• Directions

1. Sauté pork in oil until browned, add seasoning and trinity, cook 3 minutes.
2. Add broth, tomatoes, bay leaf, pressure cook 25 minutes, quick release.
3. Simmer 5 minutes to thicken.
4. Stir in cauliflower rice 1 to 2 minutes.

• Macros (est., serves 6): 390 cal, 34 g protein, 9 g net carbs, 24 g fat
• Swap notes: Don’t pressure cook cauliflower rice, it turns mushy fast.

Foil-Packet Shrimp and Sausage Jambalaya (no rice)

A grill or oven dinner with all the jambalaya flavor and almost no cleanup.

• Ingredients
• 1 lb shrimp
• 8 oz sausage (sugar-free), sliced
• 1 cup bell pepper, sliced
• 1 cup zucchini, chopped
• 1/2 cup onion, sliced
• 2 tbsp Cajun seasoning
• 2 tbsp olive oil
• 1/2 cup no-sugar-added diced tomatoes, well-drained
• Directions

1. Heat oven to 425°F.
2. Toss everything with oil and seasoning, divide into 4 foil packets.
3. Seal and bake 12 to 14 minutes until shrimp are pink.
4. Rest 2 minutes, then open carefully and serve.

• Macros (est., serves 4): 360 cal, 33 g protein, 8 g net carbs, 22 g fat
• Swap notes: Want a bowl? Spoon over cauliflower rice, but keep rice separate until serving.

Gulf Coast Jambalaya Rice (cauliflower rice)

A seafood-leaning version that stays bright and spicy.

• Ingredients
• 1 tbsp butter
• 1 cup trinity mix
• 2 tsp Cajun seasoning
• 1 1/2 cups seafood broth
• 1/2 cup no-sugar-added tomato sauce
• 1 lb shrimp
• 8 oz crab (lump or claw)
• 3 cups cauliflower rice, cooked dry
• Directions

1. Cook trinity in butter 4 minutes, add seasoning.
2. Add broth and tomato sauce, simmer 6 minutes.
3. Add shrimp and crab, cook 3 minutes.
4. Fold in cauliflower rice, heat 1 minute.

• Macros (est., serves 4): 340 cal, 38 g protein, 9 g net carbs, 16 g fat
• Swap notes: Use real crab when you can, and avoid sweetened imitation crab.

Bulgur Jambalaya (higher carb, cauliflower version included)

Nutty bulgur makes it hearty, but cauliflower rice is the default for low-carb.

• Ingredients
• 1 tbsp olive oil
• 8 oz sausage (sugar-free), sliced
• 1 cup trinity mix
• 2 tsp Cajun seasoning
• 1 cup no-sugar-added diced tomatoes, drained
• 1 1/2 cups chicken broth
• 3 cups cauliflower rice, cooked dry (or 1 cup cooked bulgur)
• 2 tbsp parsley
• Directions

1. Brown sausage, add trinity, cook 4 minutes.
2. Add seasoning, tomatoes, and broth, simmer 8 minutes.
3. For low-carb, stir in cauliflower rice 1 to 2 minutes (for bulgur, simmer cooked bulgur 2 minutes).
4. Top with parsley.

• Macros (est., cauliflower version, serves 4): 370 cal, 22 g protein, 10 g net carbs, 27 g fat
• Swap notes: If you choose bulgur, treat it as a higher-carb treat and keep the portion small.

Bayou Dirty Rice (cauliflower rice)

Dirty rice flavor, lighter bowl, still rich from spices and meat.

• Ingredients
• 1 tbsp olive oil
• 1 lb ground turkey
• 1 cup trinity mix
• 2 tsp Cajun seasoning
• 2 tbsp tomato paste
• 2 tbsp chicken broth
• 3 cups cauliflower rice, cooked dry
• 2 tbsp green onion, sliced
• Directions

1. Brown turkey in oil 6 minutes.
2. Add trinity and seasoning, cook 4 minutes.
3. Stir in tomato paste and broth, cook 2 minutes.
4. Fold in cauliflower rice 1 to 2 minutes, top with green onion.

• Macros (est., serves 4): 340 cal, 32 g protein, 10 g net carbs, 18 g fat
• Swap notes: Add a dash of hot sauce for bite, no sugar needed.

Dirty Rice with Ground Beef (cauliflower rice)

Savory, peppery, and filling, with the classic “dirty” color from browned meat.

• Ingredients
• 1 tbsp olive oil
• 1 lb ground beef (90 percent lean)
• 1 cup trinity mix
• 2 tsp Cajun seasoning
• 1/2 tsp dried thyme
• 2 tbsp Worcestershire (no-sugar-added if possible)
• 3 cups cauliflower rice, cooked dry
• 2 tbsp parsley
• Directions

1. Brown beef well, drain excess fat if needed.
2. Add trinity, seasoning, and thyme, cook 5 minutes.
3. Stir in Worcestershire 30 seconds.
4. Fold in cauliflower rice 1 to 2 minutes, add parsley.

• Macros (est., serves 4): 430 cal, 30 g protein, 9 g net carbs, 30 g fat
• Swap notes: Browning deeply is the flavor, don’t rush that step.

Rice & Gravy (cauliflower rice + thick pan gravy)

Comfort-food gravy over “rice,” without flour or sugar.

• Ingredients
• 1 1/2 lb sirloin tips (or stew beef)
• 2 tsp Cajun seasoning
• 1 tbsp olive oil
• 1 cup onion, sliced
• 2 cups beef broth (low-sodium)
• 1 tsp Worcestershire (no-sugar-added if possible)
• 1/4 tsp xanthan gum
• 3 cups cauliflower rice, cooked dry
• Directions

1. Season beef, sear in oil 3 minutes per side.
2. Add onion, cook 3 minutes, add broth and Worcestershire, simmer 35 minutes.
3. Whisk in xanthan gum a pinch at a time, simmer 2 minutes to thicken.
4. Serve over cauliflower rice (add rice at the end so it stays firm).

• Macros (est., serves 4): 420 cal, 40 g protein, 8 g net carbs, 24 g fat
• Swap notes: Xanthan gum replaces flour, start small so gravy stays silky.

Seafood and skillet mains with big Cajun flavor

Cajun Mahi Mahi with Mango Pineapple Salsa (fruit measured, optional)

Spicy fish with a bright topping, with a low-carb salsa option baked in.

• Ingredients
• 4 mahi mahi fillets (about 6 oz each)
• 2 tsp Cajun seasoning
• 1 tbsp olive oil
• 1/4 cup mango, diced (optional)
• 1/4 cup pineapple, diced (optional)
• 1/2 cup cucumber, diced (low-carb option)
• 1 tbsp jalapeño, minced
• 2 tbsp lime juice
• 2 tbsp cilantro, chopped
• Directions

1. Mix salsa ingredients (use cucumber only, or add the measured fruit).
2. Pat fish dry, season with Cajun seasoning.
3. Sear in oil 3 to 4 minutes per side, until it flakes.
4. Spoon salsa over fish and serve.

• Macros (est., cucumber salsa, serves 4): 290 cal, 35 g protein, 3 g net carbs, 14 g fat
• Swap notes: Keep fruit optional and portioned, it’s easy to overdo carbs with “healthy” salsa.

Shrimp Étouffé (no flour)

A rich, spoonable sauce thickened without flour, served over cauliflower rice.

• Ingredients
• 1 lb shrimp
• 2 tbsp butter
• 1 cup trinity mix
• 2 cloves garlic, minced
• 2 tsp Cajun seasoning
• 1 1/2 cups seafood broth
• 1 tbsp tomato paste
• 1/4 tsp xanthan gum
• 3 cups cauliflower rice, cooked dry
• Directions

1. Sauté trinity and garlic in butter 5 minutes.
2. Stir in seasoning, broth, and tomato paste, simmer 8 minutes.
3. Add shrimp, cook 2 to 3 minutes.
4. Whisk in xanthan gum, simmer 1 minute, serve over cauliflower rice.

• Macros (est., serves 4): 310 cal, 32 g protein, 8 g net carbs, 16 g fat
• Swap notes: Xanthan gum replaces roux, use small amounts to avoid a gummy sauce.

Shrimp Creole

Tomato-based, spicy, and clean, with no-sugar-added tomatoes.

• Ingredients
• 1 tbsp olive oil
• 1 cup trinity mix
• 2 tsp Cajun seasoning
• 2 cups no-sugar-added crushed tomatoes
• 1/2 cup chicken broth
• 1 bay leaf
• 1 lb shrimp
• 3 cups cauliflower rice, cooked dry
• Directions

1. Sauté trinity in oil 5 minutes, add seasoning.
2. Add tomatoes, broth, and bay leaf, simmer 12 minutes.
3. Add shrimp, cook 2 to 3 minutes.
4. Remove bay leaf, serve over cauliflower rice.

• Macros (est., serves 4): 280 cal, 30 g protein, 11 g net carbs, 10 g fat
• Swap notes: Check tomato labels, some “crushed” blends sneak in sugar.

Ragin’ Cajun Eggplant and Shrimp Skillet

A one-pan dinner where eggplant soaks up all that Cajun sauce.

• Ingredients
• 1 lb shrimp
• 1 medium eggplant, diced
• 1 tbsp olive oil
• 1 cup bell pepper, diced
• 2 tsp Cajun seasoning
• 1 cup no-sugar-added diced tomatoes, drained
• 2 cloves garlic, minced
• 2 tbsp parsley, chopped
• Directions

1. Brown eggplant in oil 8 minutes, stirring until softened.
2. Add pepper and garlic, cook 2 minutes, add seasoning and tomatoes.
3. Add shrimp, cook 2 to 3 minutes.
4. Top with parsley and serve.

• Macros (est., serves 4): 260 cal, 28 g protein, 10 g net carbs, 11 g fat
• Swap notes: Drain tomatoes well so the skillet stays saucy, not watery.

Cajun Pork Chops

Juicy chops with a quick pan sauce that tastes like it cooked all day.

• Ingredients
• 4 pork chops (about 6 oz each)
• 2 tsp Cajun seasoning
• 1 tbsp olive oil
• 1 tbsp butter
• 1/2 cup chicken broth
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• 2 tbsp chopped green onion
• Directions

1. Pat chops dry, season well.
2. Sear in oil 4 to 5 minutes per side, remove to a plate.
3. Add butter, broth, lemon, and Dijon, simmer 2 minutes.
4. Return chops 1 minute, top with green onion.

• Macros (est., serves 4): 380 cal, 36 g protein, 2 g net carbs, 25 g fat
• Swap notes: Mustard adds tang without sugar, skip sweet glazes.

Cajun-Style Pot Roast

Tender, shreddable roast with trinity flavor in every bite.

• Ingredients
• 3 lb chuck roast
• 2 tsp Cajun seasoning
• 1 tbsp olive oil
• 1 cup onion, sliced
• 1 cup celery, sliced
• 1 cup no-sugar-added diced tomatoes, drained
• 2 cups beef broth (low-sodium)
• 2 bay leaves
• Directions

1. Season roast, sear in oil 4 minutes per side.
2. Add onion and celery, cook 3 minutes.
3. Add tomatoes, broth, and bay leaves, cover and braise at 300°F for 3 hours.
4. Shred, then simmer uncovered 10 minutes to thicken juices.

• Macros (est., serves 8): 390 cal, 38 g protein, 5 g net carbs, 24 g fat
• Swap notes: Serve over cauliflower mash or cauliflower rice, both stay low-carb.

Shrimp and Sausage Soup

Brothy, spicy, and packed with protein, perfect for busy nights.

• Ingredients
• 1 tbsp olive oil
• 8 oz sausage (sugar-free), sliced
• 1 cup trinity mix
• 2 tsp Cajun seasoning
• 4 cups chicken broth (low-sodium)
• 1 cup no-sugar-added diced tomatoes, drained
• 1 lb shrimp
• 2 cups spinach
• Directions

1. Brown sausage, add trinity, cook 4 minutes.
2. Add seasoning, broth, and tomatoes, simmer 10 minutes.
3. Add shrimp, cook 2 to 3 minutes.
4. Stir in spinach to wilt and serve.

• Macros (est., serves 4): 330 cal, 33 g protein, 8 g net carbs, 18 g fat
• Swap notes: If your sausage is salty, use low-sodium broth.

Red Bean Vegetable Soup (beans are higher carb)

A cozy pot with beans in a smaller portion, plus extra protein to balance it.

• Ingredients
• 1 tbsp olive oil
• 1 lb chicken sausage (sugar-free), sliced
• 1 cup trinity mix
• 2 tsp Cajun seasoning
• 4 cups chicken broth (low-sodium)
• 1 can (15 oz) no-salt-added red beans, rinsed and drained
• 2 cups zucchini, diced
• 1 cup no-sugar-added diced tomatoes, drained
• Directions

1. Brown sausage, add trinity, cook 4 minutes.
2. Add seasoning, broth, beans, zucchini, and tomatoes.
3. Simmer 15 minutes until veggies are tender.
4. Taste and salt only if needed.

• Macros (est., serves 6): 300 cal, 20 g protein, 18 g net carbs, 15 g fat
• Swap notes: Keep beans to a smaller serving, and add more sausage or shredded chicken if you want higher protein with fewer carbs.

Gumbo, boils, and big-pot favorites made lighter (still tastes like Louisiana)

Big pots are where Cajun cooking shines. The trick for high-protein, low-carb, sugar-free versions is to keep the trinity, keep the simmer, and get thickness from okra, cauliflower, or a tiny pinch of xanthan gum instead of a heavy flour roux. You’ll still get that dark, savory taste, just with smarter building blocks.

Big-pot food safety, quick notes: Cool gumbo and chili fast. Portion into shallow containers, refrigerate within 2 hours, and reheat to steaming hot. Keep seafood cold until cooking, and don’t let cooked shellfish sit out.

Gumbo three ways: sausage, chicken, and seafood

Slow Cooker Sausage Seafood Gumbo (okra thickened)

Serves: 6 (aim for about 2 cups to hit 35 to 45 g protein)

Ingredients

• 1 tbsp olive oil
• 12 oz andouille-style sausage (sugar-free), sliced
• 1 cup onion, diced
• 1 cup bell pepper, diced
• 1 cup celery, diced
• 3 cloves garlic, minced
• 6 cups seafood stock (low-sodium)
• 2 cups frozen sliced okra
• 1 tbsp Cajun seasoning
• 2 bay leaves
• 1 lb shrimp, peeled and deveined
• 8 oz crab meat (real crab)
• Salt, to taste

Directions

1. Brown sausage in oil in a skillet, 4 minutes.
2. Add trinity and garlic, cook 3 minutes.
3. Add everything except shrimp and crab to slow cooker.
4. Cook low 6 to 7 hours.
5. Stir in shrimp and crab, cook 10 to 15 minutes.

Macros (est., per serving): 360 cal, 38 g protein, 9 g net carbs, 18 g fat
Low-carb thickener plan: Okra + long simmer does the work.

Seafood Gumbo (xanthan finish)

Serves: 4 (about 2 cups per serving for 35 to 45 g protein)

Ingredients

• 2 tbsp butter
• 1 cup onion, diced
• 1 cup bell pepper, diced
• 1 cup celery, diced
• 2 tsp Cajun seasoning
• 4 cups seafood stock (low-sodium)
• 1 bay leaf
• 1 lb shrimp
• 8 oz scallops (optional)
• 1/4 tsp xanthan gum (start with half)
• 2 tbsp green onion, sliced

Directions

1. Sauté trinity in butter, 6 minutes.
2. Add seasoning, stock, bay leaf, simmer 12 minutes.
3. Add shrimp (and scallops), cook 2 to 4 minutes.
4. Whisk in xanthan gum slowly, simmer 1 minute.
5. Top with green onion.

Macros (est., per serving): 320 cal, 40 g protein, 5 g net carbs, 14 g fat
Low-carb thickener plan: Xanthan, tiny amounts only.

Creole Gumbo with Crab, Shrimp & Sausage (cauliflower purée base)

Serves: 6 (about 1 1/2 to 2 cups per serving for 35 g protein)

Ingredients

• 1 tbsp olive oil
• 10 oz andouille-style sausage (sugar-free), sliced
• 1 cup onion, diced
• 1 cup bell pepper, diced
• 1 cup celery, diced
• 2 cloves garlic, minced
• 1 cup no-sugar-added crushed tomatoes
• 4 cups seafood stock
• 2 cups cauliflower florets
• 1 lb shrimp
• 8 oz crab meat
• 2 tsp Cajun seasoning
• 1 bay leaf

Directions

1. Simmer cauliflower in 1 cup stock until soft, blend smooth.
2. Brown sausage, add trinity and garlic, cook 5 minutes.
3. Stir in tomatoes, seasoning, bay leaf, and remaining stock, simmer 15 minutes.
4. Stir in cauliflower purée, then add shrimp and crab, cook 3 minutes.

Macros (est., per serving): 340 cal, 37 g protein, 10 g net carbs, 16 g fat
Low-carb thickener plan: Cauliflower purée for a silky, spoon-coating broth.

Chicken and Andouille Gumbo (almond flour roux)

Serves: 6 (about 2 cups per serving for 40 g protein)

Ingredients

• 2 tbsp avocado oil
• 3 tbsp almond flour
• 1 lb chicken thighs, chopped
• 10 oz andouille-style sausage (sugar-free), sliced
• 1 cup onion, diced
• 1 cup bell pepper, diced
• 1 cup celery, diced
• 3 cloves garlic, minced
• 6 cups chicken broth (low-sodium)
• 2 tsp Cajun seasoning
• 2 bay leaves

Directions

1. Whisk oil and almond flour in a pot over medium heat, stir 3 to 5 minutes until nutty.
2. Add chicken and sausage, cook 5 minutes.
3. Add trinity and garlic, cook 5 minutes.
4. Add broth, seasoning, bay leaves, simmer 35 minutes.

Macros (est., per serving): 420 cal, 41 g protein, 6 g net carbs, 26 g fat
Low-carb thickener plan: Almond flour roux (lower carb than wheat).

Sausage & Chicken Gumbo (small whole wheat roux + okra)

Serves: 6 (about 2 cups per serving for 35 to 45 g protein)

Ingredients

• 2 tbsp oil
• 2 tbsp whole wheat flour (adds about 4 to 5 g net carbs per serving)
• 1 lb chicken breast, chopped
• 12 oz sausage (sugar-free), sliced
• 1 cup onion, diced
• 1 cup bell pepper, diced
• 1 cup celery, diced
• 2 cups frozen okra
• 6 cups chicken broth
• 2 tsp Cajun seasoning
• 2 bay leaves

Directions

1. Cook oil and flour, stirring 4 minutes until tan and toasted.
2. Add chicken and sausage, brown 5 minutes.
3. Add trinity, cook 5 minutes.
4. Add broth, seasoning, bay leaves, and okra, simmer 35 minutes.

Macros (est., per serving): 390 cal, 39 g protein, 11 g net carbs, 20 g fat
Low-carb thickener plan: Small roux plus okra keeps it classic without heavy carbs.

Crawfish Boil (simple timing, big flavor)

Serves: 6 to 8

Ingredients

• 10 lb live crawfish
• 1/2 cup kosher salt (adjust to taste)
• 4 lemons, halved
• 2 whole garlic heads, halved
• 4 bay leaves
• 1/2 cup Cajun seasoning (check for sugar-free)
• 1 lb smoked sausage (sugar-free), cut into chunks
• 1 lb mushrooms (low-carb swap)
• 1 lb radishes, halved (low-carb “potato” feel)
• 1 head cauliflower, cut into florets
• Optional: 2 ears corn, cut into chunks (higher carb, keep small)
• Optional: 1 lb shrimp (add at the end)

Directions

1. Rinse crawfish in a cooler or tub, drain, repeat until water runs clearer.
2. Bring a large pot of water to a rolling boil.
3. Add salt, lemons, garlic, bay leaves, and Cajun seasoning, boil 5 minutes.
4. Add sausage and veggies (not shrimp), boil 8 minutes.
5. Turn heat off, add crawfish, stir, cover 10 minutes to steep.
6. Taste one, if perfect, drain. If not, steep 3 to 5 minutes more.
7. If using shrimp, add during the last 3 minutes of steep only.

How to avoid overcooking: Don’t boil crawfish hard. Boil the seasoned water, then steep off heat.
Food safety: Keep live crawfish cold, cook the same day, chill leftovers fast.

Red beans, gravy, and comfort sides that fit low-carb life

Cajun Red Beans & Rice (measured beans, cauliflower rice)

Serves: 6

Ingredients

• 1 tbsp olive oil
• 1 cup onion, diced
• 1 cup bell pepper, diced
• 1 cup celery, diced
• 2 cloves garlic, minced
• 12 oz smoked turkey sausage (or lean sausage), sliced
• 2 cans (15 oz each) red beans, rinsed and drained
• 3 cups chicken broth (low-sodium)
• 2 tsp Cajun seasoning
• 3 cups cauliflower rice, cooked dry

Directions

1. Brown sausage, add trinity and garlic, cook 6 minutes.
2. Add beans, broth, seasoning, simmer 20 minutes.
3. Mash 1 cup beans in the pot for body.
4. Serve over cauliflower rice.

Macros (est., per serving): 360 cal, 28 g protein, 22 g net carbs, 16 g fat
Portion tip: Keep to 1 1/2 cups beans mixture, add extra sausage for more protein.

Veggie Chicken Creole (protein-forward)

Serves: 4

Ingredients

• 1 tbsp olive oil
• 1 1/2 lb chicken breast, cubed
• 1 cup onion, diced
• 1 cup bell pepper, diced
• 2 cups zucchini, diced
• 2 cups no-sugar-added crushed tomatoes
• 1 tsp dried thyme
• 2 tsp Cajun seasoning

Directions

1. Brown chicken in oil, 6 minutes.
2. Add onion and pepper, cook 5 minutes.
3. Add zucchini, tomatoes, thyme, seasoning, simmer 12 minutes.

Macros (est., per serving): 330 cal, 48 g protein, 11 g net carbs, 10 g fat

Creole Crock Pot Meatballs (serve over zucchini noodles)

Serves: 6

Ingredients

• 2 lb lean ground turkey
• 1 egg
• 1 tbsp Cajun seasoning
• 1/3 cup grated Parmesan
• 2 cups no-sugar-added crushed tomatoes
• 1/2 cup chicken broth
• 1 cup trinity mix
• 6 cups zucchini noodles

Directions

1. Mix turkey, egg, seasoning, Parmesan, form 24 meatballs.
2. Add tomatoes, broth, and trinity to slow cooker, add meatballs.
3. Cook low 5 to 6 hours.
4. Serve over warmed zucchini noodles.

Macros (est., per serving): 360 cal, 42 g protein, 10 g net carbs, 16 g fat

Beefy 15-Bean Chili with Cajun Sour Cream (higher carb, small serving)

Serves: 8 (keep to about 1 cup)

Ingredients

• 1 lb lean ground beef
• 1 cup onion, diced
• 2 tbsp chili powder
• 1 tsp Cajun seasoning
• 6 cups beef broth
• 1 bag (20 oz) 15-bean mix, rinsed
• 1 can (14.5 oz) no-sugar-added diced tomatoes, drained
• 1 bay leaf
• 1 cup plain Greek yogurt
• 1 tsp hot sauce (sugar-free)
• 1/2 tsp garlic powder

Directions

1. Brown beef with onion, 6 minutes.
2. Add spices, broth, beans, tomatoes, bay leaf, simmer (or slow cook) until beans are tender.
3. Mix yogurt, hot sauce, garlic powder for Cajun sour cream.
4. Serve small, top with yogurt mix.

Macros (est., per serving): 320 cal, 24 g protein, 28 g net carbs, 10 g fat
Low-carb move: Treat this as a comfort bowl, not a giant serving, and pair with a lean protein side if needed.

Apps, snacks, and sides that stay sugar-free (plus a sweet potato reality check)

Cajun mains love a good side, but sauces, “healthy” dips, and starchy add-ons can sneak in sugar and carbs. These options keep flavor loud and labels clean. A quick reality check, sweet potatoes are not low-carb, even when they’re “clean.” If you want the fry feeling without the carb hit, use rutabaga or jicama and season them the same way.

Crunchy, spicy sides and salads

Cajun Sweet Potato Fries (moderate to high carb) + low-carb swaps

Ingredients (sweet potato)

• 2 medium sweet potatoes (about 500 g), peeled and cut into fries
• 1 tbsp olive oil
• 2 tsp Cajun seasoning
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt

Ingredients (rutabaga swap)

• 2 medium rutabagas (about 600 g), peeled and cut into fries
• Same oil and seasonings as above

Ingredients (jicama swap)

• 1 lb jicama sticks (about 450 g)
• Same oil and seasonings as above

Directions

1. Heat oven to 425°F, line a sheet pan.
2. Toss fries with oil and seasonings.
3. Spread in one layer, don’t crowd.
4. Bake sweet potato 22 to 28 minutes, flip once.
5. Bake rutabaga 28 to 35 minutes, flip once.
6. Bake jicama 18 to 22 minutes, flip once.

Macros (est., per 1/4 recipe): sweet potato 170 cal, 2 g protein, 30 g net carbs, 5 g fat; rutabaga 120 cal, 2 g protein, 14 g net carbs, 5 g fat; jicama 95 cal, 1 g protein, 10 g net carbs, 5 g fat
Best for: sweet potato (post-workout or treat side), rutabaga or jicama (weeknight low-carb plates)

Cajun Corn, Sweet Potato & Cornmeal-Crusted Okra Salad (moderate to high carb) + low-carb version

Ingredients (original)

• 2 cups okra, sliced
• 2 tbsp cornmeal
• 1 tbsp olive oil
• 1 cup cooked corn kernels
• 1 cup roasted sweet potato cubes
• 2 cups chopped romaine
• 2 tbsp lemon juice
• 1 tbsp hot sauce (no sugar added)
• 1 tbsp olive oil
• Salt, to taste

Ingredients (low-carb)

• 2 cups okra, halved
• 2 cups cauliflower florets
• 3 tbsp almond flour
• 2 tbsp olive oil, divided
• Same greens and dressing as above

Directions

1. Heat oven to 425°F.
2. Toss okra with 1 tbsp oil and cornmeal (or almond flour).
3. Roast okra 15 minutes, flip, roast 8 minutes more.
4. For low-carb, roast cauliflower with 1 tbsp oil for 20 to 25 minutes.
5. Toss greens with lemon, hot sauce, and oil.
6. Add roasted veggies (and corn, sweet potato if using), toss and salt.

Macros (est., per serving, original): 240 cal, 4 g protein, 32 g net carbs, 11 g fat
Macros (est., per serving, low-carb): 190 cal, 5 g protein, 10 g net carbs, 14 g fat
Best for: original (cookout side), low-carb (meal prep lunches)

Cajun Gazpacho (naturally lower carb)

Ingredients

• 3 cups chopped tomatoes (no sugar added, fresh or canned)
• 1 1/2 cups cucumber, chopped
• 1 cup bell pepper, chopped
• 1/2 cup celery, chopped
• 2 tbsp olive oil
• 2 tbsp red wine vinegar
• 1 tsp Cajun seasoning
• Salt, to taste

Directions

1. Blend half the veggies until smooth.
2. Stir in the rest for crunch.
3. Chill 1 hour, then taste and salt.

Macros (est., per serving, serves 4): 120 cal, 2 g protein, 8 g net carbs, 9 g fat
Best for: hot days, high-volume snacking, “I need something now” appetizers

Party bites and fun extras

Spicy Creole Shrimp Dip (naturally lower carb)

Ingredients

• 8 oz cream cheese, softened
• 1/2 cup plain Greek yogurt
• 1 tbsp Cajun seasoning
• 1 tsp lemon juice
• 1 tsp hot sauce (no sugar added)
• 8 oz cooked shrimp, chopped
• 2 tbsp green onion, sliced

Directions

1. Stir cream cheese and yogurt until smooth.
2. Mix in seasoning, lemon, and hot sauce.
3. Fold in shrimp and green onion.
4. Chill 30 minutes.

Macros (est., per 1/6 recipe): 170 cal, 14 g protein, 3 g net carbs, 11 g fat
Storage: Refrigerate 3 days.
Reheat: Don’t, serve cold or cool-room temp.

Creole Shrimp Pizza (naturally lower carb with the right crust)

Ingredients (cauliflower crust)

• 12 oz riced cauliflower
• 1 egg
• 1/2 cup mozzarella, shredded
• 2 tbsp Parmesan, grated
• 1/2 tsp Cajun seasoning

Ingredients (chicken crust)

• 12 oz ground chicken
• 1/2 cup Parmesan, grated
• 1 egg
• 1 tsp Cajun seasoning

Toppings

• 1/3 cup no-sugar-added marinara
• 1 cup mozzarella, shredded
• 8 oz cooked shrimp
• 1/2 cup bell pepper, thin-sliced
• 1 tbsp hot sauce (optional)

Directions

1. Heat oven to 450°F.
2. For cauliflower crust, microwave cauliflower 5 minutes, squeeze very dry.
3. Mix crust ingredients, press into a thin round, bake 15 minutes, flip, bake 8 minutes.
4. For chicken crust, mix, press thin, bake 18 minutes.
5. Add sauce, cheese, shrimp, and pepper, bake 6 to 8 minutes.

Macros (est., per 1/4 pizza): cauliflower 260 cal, 22 g protein, 6 g net carbs, 16 g fat; chicken 320 cal, 34 g protein, 4 g net carbs, 18 g fat
Storage: Refrigerate 3 days.
Reheat: Skillet 3 to 5 minutes for crisp crust.

Cajun Boiled Peanuts (moderate carbs, portion matters)

Ingredients

• 1 lb raw peanuts in shell
• 10 cups water
• 1/4 cup kosher salt
• 2 tbsp Cajun seasoning
• 2 bay leaves

Directions

1. Rinse peanuts.
2. Boil all ingredients, reduce to a steady simmer.
3. Simmer 2 1/2 to 3 hours, add water if needed.
4. Turn off heat, soak 30 to 60 minutes, then salt to taste.

Macros (est., per 1/4 cup shelled): 200 cal, 9 g protein, 6 g net carbs, 16 g fat
Serving guidance: Keep it to a small bowl, pair with a lean protein.
Storage: Refrigerate in brine 5 days.
Reheat: Simmer 5 to 10 minutes, add water if salty.

Enjoy!

Cajun food can stay bold while still being high-protein, low-carb, and sugar-free. Keep the trinity and the heat, then let the homemade seasoning mix carry the flavor instead of sweet sauces. When you want that rich, pot-luck feel, thicken smart with okra, cauliflower purée, a pinch of xanthan gum, or an almond flour roux, not a heavy flour base.

For the comfort-food swaps, treat cauliflower rice like the “rice” you add at the end, so it stays fluffy. For pasta nights, hearts of palm, shirataki, and zoodles keep the sauce, but cut the carbs.

A simple starter path works best, mix the seasoning first, then pick one jambalaya bowl for weeknights, one gumbo for a big-pot meal, and one snack (like the spicy shrimp dip) for cravings. Keep label reading non-negotiable, watch for hidden sugar in sausage, tomatoes, broths, and spice blends.

Save this post, then choose one recipe and cook it this week.

The Best High-Protein, Low-Carb, Sugar-Free Casserole Recipes: Easy & Traditional

The Best High-Protein, Low-Carb, Sugar-Free Casserole Recipes You’ll Love

Slow Cooker Recipes Made Simple: High Protein, Low-Carb, Sugar-Free

How to Swap High-Carb Foods for Low-Carb Pantry Items (2026) Tips/Recipes

Recipes Made Simple: High Protein, Low-Carb, Sugar-Free, Filling, II

Recipes Made Simple: High Protein, Low Carb, Sugar Free & Filling

Recipes Made Simple: High-Protein Gut-Friendly GLP-1

The Best Plan when Taking GLP-1 Injections (Simple Guide) 2026

Recipes Made Simple: High-Protein After Gastric Sleeve (Part IV)

Recipes Made Simple: High-Protein After Gastric Sleeve (Part III)

Recipes Made Simple: High-Protein After Gastric Sleeve (2026) (Part II)

Recipes Made Simple: High-Protein After Gastric Sleeve (2026)

Diet Made Simple: High-Protein After Gastric Sleeve (2026)