The Best High-Protein, Low-Carb, Sugar-Free Casserole New Orleans Recipes

Crave that bold New Orleans flavor in a cozy casserole? You’ve come to the right place. The Best High-Protein, Low-Carb, Sugar-Free Casserole New Orleans Recipes of All Time pulls from Louisiana comfort food classics but pack high protein, stay sugar-free, and keep carbs low.

Sugar-free means no added sugars here; we watch sauces closely. Low carb comes from smart swaps like cauliflower rice, zucchini noodles, almond flour, and pork rind crumbs. Macros are estimates and can vary by brands.

Each recipe lists exact ingredient amounts and step-by-step directions. Get ready to enjoy gumbo-inspired bakes and jambalaya twists that fit your goals.

Before you bake, the easy swaps that keep casseroles high protein and low carb

You want that New Orleans kick in your casseroles without the carb load or sugar crash. Start with these simple changes right in your kitchen. Swap rice or pasta for cauliflower rice, shirataki noodles, spaghetti squash, or shredded cabbage. They soak up flavors just like the originals but keep net carbs under 5 grams per serving.

Thicken sauces without flour. Stir in cream cheese or heavy cream reduced on the stove. Add a pinch of xanthan gum if you like, but it’s not needed. Boost protein by mixing in Greek yogurt, cottage cheese, extra shrimp, chicken, or turkey. Skip sweet BBQ sauces; blend tomato paste with Cajun spices instead for smoky depth.

Bake most casseroles at 350°F to 400°F for 25 to 45 minutes. Check meats hit 165°F with a thermometer. Let them rest 10 minutes before slicing. These tweaks make your bakes fit low-carb goals while tasting like the Big Easy.

Pantry and fridge checklist for New Orleans flavor without hidden sugar

Stock these basics for authentic taste minus the sugar. They build the holy trinity of onion, celery, and bell pepper, plus bold spices.

Keep these on hand:

• Cajun seasoning (pick no-sugar brands like Tony Chachere’s).
• Creole seasoning for milder heat.
• Hot sauce (no-sugar options like Frank’s RedHot).
• Smoked paprika for that campfire edge.
• Fresh garlic, onion, celery, and bell peppers.
• Chicken or beef broth (low-sodium, no added sugar).
• Heavy cream and cream cheese for creamy bases.
• Cheeses like sharp cheddar, Pepper Jack, and Parmesan.
• Eggs to bind everything.

Always check labels on sausage, canned tomatoes, and store-bought sauces. Many hide sugar or cornstarch. Go for andouille sausage under 1 gram sugar per serving. Diced tomatoes should list just tomatoes, salt, and citric acid. Make your own étouffée sauce if needed; it’s easy with broth and cream.

How to estimate macros fast (protein, carbs, fats)

No need for fancy tools at first. Grab your ingredients and jot down grams from packages. Add up protein from meats, seafood, and dairy; that’s your base. Tally net carbs by subtracting fiber from total carbs in veggies and sauces. Fats come mostly from cheese and cream.

Divide totals by servings. A 6-serving casserole with 2 pounds chicken (about 200g protein), 2 cups cheddar (50g protein, 10g net carbs), and low-carb veggies might hit 30g protein, 8g net carbs per slice.

Download a free app like Carb Manager or MyFitnessPal for speed. Scan barcodes, tweak recipes, and track. It takes seconds and keeps you on target for high-protein wins. Test one recipe tonight; you’ll see how easy it gets.

Iconic New Orleans and Louisiana casseroles, rebuilt for high protein and low carb

New Orleans casseroles shine with bold spices, fresh seafood, and that unbeatable Cajun soul. We rebuilt these Louisiana favorites by swapping rice and pasta for cauliflower rice and shirataki noodles, then loaded them with shrimp, sausage, and cheese for extra protein. You’ll get the same cozy comfort, just smarter for your plate. Fire up the oven and taste the Big Easy.

Creole Seafood Jambalaya Casserole (shrimp and sausage, cauliflower rice)

This jambalaya bake captures the street-side sizzle of New Orleans in one dish. Cauliflower rice soaks up the spicy tomato broth while shrimp and andouille pack in protein.

Ingredients:

• 1 tbsp olive oil
• 1 cup diced onion
• 1 cup diced green bell pepper
• 1 cup diced celery
• 3 cloves garlic, minced
• 12 oz andouille sausage, sliced (no sugar added)
• 1 tbsp Creole seasoning (salt free or low salt)
• 1 tsp smoked paprika
• 1 can (14.5 oz) diced tomatoes, no sugar added, drained
• 2 tbsp tomato paste
• 1 cup chicken broth, low sodium
• 4 cups cauliflower rice
• 1 lb shrimp, peeled and deveined
• 2 tbsp chopped parsley
• 2 tbsp green onions, sliced
• 1 tbsp hot sauce (optional)

Directions:

1. Heat oven to 375°F.
2. Grease a 9×13 inch baking dish.
3. Heat olive oil in a large skillet over medium heat.
4. Cook onion, bell pepper, and celery for 6 to 8 minutes.
5. Stir in garlic and cook 30 seconds.
6. Add sausage, Creole seasoning, and smoked paprika; cook 3 minutes.
7. Stir in diced tomatoes, tomato paste, and broth; simmer 3 minutes.
8. Stir in cauliflower rice; cook 2 minutes.
9. Fold in shrimp and hot sauce.
10. Pour into baking dish and cover with foil.
11. Bake 20 minutes.
12. Uncover and bake 10 minutes, until shrimp is pink and reaches 145°F.
13. Rest 10 minutes.
14. Top with parsley and green onions.

Serves 6. Estimated macros per serving: Protein 33g, Net carbs 8g, Fat 18g. Spoon it hot for that fresh-off-the-stove vibe.

Baked Eggplant Casserole (spicy, creamy, crunchy topping)

Eggplant stacks high in this spicy bake, a nod to Louisiana’s veggie-packed sides. Pork rinds deliver crunch without carbs, and cheese layers add creamy protein depth.

Ingredients:

• 2 large eggplants, sliced into 1/2 inch rounds
• 1 1/2 tsp kosher salt, divided
• 2 tbsp olive oil
• 1 cup marinara, no sugar added
• 1 tsp Cajun seasoning
• 1/2 tsp red pepper flakes (optional)
• 1 cup ricotta cheese
• 1 cup shredded mozzarella
• 1/2 cup grated Parmesan
• 1 large egg
• 1/2 cup crushed pork rinds (for topping)
• 1 tbsp melted butter
• 2 tbsp chopped basil or parsley

Directions:

1. Heat oven to 400°F.
2. Line 2 baking sheets with parchment.
3. Sprinkle eggplant with 1 tsp salt; rest 20 minutes, then pat dry.
4. Brush eggplant with olive oil.
5. Roast eggplant 20 minutes; flip halfway.
6. Lower oven to 375°F.
7. Mix marinara, Cajun seasoning, and red pepper flakes.
8. Mix ricotta, mozzarella, Parmesan, egg, and remaining 1/2 tsp salt.
9. Mix pork rinds with melted butter.
10. Spread 1/2 cup sauce in a 9×13 inch dish.
11. Layer half the eggplant.
12. Spread half the cheese mixture.
13. Add remaining eggplant.
14. Top with remaining sauce and cheese mixture.
15. Sprinkle pork rind topping.
16. Bake 25 to 30 minutes.
17. Rest 10 minutes.
18. Top with herbs.

Serves 8. Estimated macros per serving: Protein 16g, Net carbs 7g, Fat 14g. The topping crisps up like fried oysters.

Crawfish Monica Casserole (creamy Cajun pasta, low carb noodles)

Creamy crawfish pasta rules festivals, but this version uses shirataki noodles for a guilt-free glow-up. Heavy cream and cheese make it rich and satisfying.

Ingredients:

• 12 oz cooked crawfish tails, drained
• 1 tbsp butter
• 1 tbsp olive oil
• 1/2 cup diced onion
• 1/2 cup diced bell pepper
• 2 stalks celery, diced
• 2 cloves garlic, minced
• 2 tsp Cajun seasoning
• 1/2 tsp smoked paprika
• 1 cup heavy cream
• 4 oz cream cheese
• 1 cup shredded sharp cheddar
• 1/2 cup grated Parmesan
• 12 oz shirataki noodles, rinsed and pan dried (or 4 cups zucchini noodles)
• 2 tbsp chopped green onions

Directions:

1. Heat oven to 375°F.
2. Grease an 8×11 inch baking dish.
3. Melt butter with olive oil in a skillet.
4. Cook onion, bell pepper, and celery 6 minutes.
5. Add garlic, Cajun seasoning, and paprika; cook 30 seconds.
6. Stir in heavy cream and cream cheese; whisk smooth.
7. Stir in cheddar and Parmesan until melted.
8. Fold in crawfish and noodles.
9. Pour into baking dish.
10. Bake 15 to 20 minutes until bubbly.
11. Rest 5 to 10 minutes.
12. Top with green onions.

Serves 6 (with shirataki). Estimated macros per serving: Protein 24g, Net carbs 6g, Fat 29g. Zucchini noodles work great if you skip shirataki.

Andouille Sausage and Macaroni Bake (Pepper Jack, cauliflower mac)

Pepper Jack melts into spicy cauliflower “mac” for a sausage-loaded comfort bake. It’s hearty fuel that echoes Louisiana cookouts.

Ingredients:

• 12 oz andouille sausage, sliced
• 1 tbsp olive oil
• 4 cups cauliflower florets
• 2 tbsp butter
• 2 tbsp cream cheese
• 1 cup heavy cream
• 1 1/2 cups shredded Pepper Jack
• 1/2 cup shredded cheddar
• 1/2 cup grated Parmesan
• 1 tsp garlic powder
• 1 tsp Cajun seasoning
• 1/2 tsp black pepper

Directions:

1. Heat oven to 375°F.
2. Steam cauliflower 6 to 8 minutes until just tender; drain well.
3. Grease a 9×9 inch baking dish.
4. Brown sausage in olive oil 4 to 5 minutes.
5. In a saucepan, melt butter and cream cheese.
6. Whisk in heavy cream.
7. Stir in Pepper Jack, cheddar, and Parmesan until smooth.
8. Stir in garlic powder, Cajun seasoning, and black pepper.
9. Fold in cauliflower and sausage.
10. Pour into baking dish.
11. Bake 20 minutes until bubbly.
12. Broil 2 minutes for a browned top (watch closely).
13. Rest 10 minutes.

Serves 6. Estimated macros per serving: Protein 22g, Net carbs 7g, Fat 30g. Broiling adds that golden edge.

Cornbread Dressing Casserole (sausage, almond flour “cornbread”)

Dressing shines at holiday tables; almond flour cornbread keeps it low carb and fluffy. Sausage brings smoky protein punch.

Ingredients:

• 1 lb breakfast sausage (no sugar added)
• 1 tbsp butter
• 1 cup diced onion
• 1 cup diced celery
• 1/2 cup diced bell pepper
• 2 cloves garlic, minced
• 1 tbsp poultry seasoning
• 1 tsp sage
• 1 tsp salt
• 1/2 tsp black pepper
• 3 large eggs
• 1 1/2 cups chicken broth
• 2 cups almond flour cornbread, crumbled (sugar free)
• 2 tbsp chopped parsley

Directions:

1. Heat oven to 375°F.
2. Grease a 9×13 inch baking dish.
3. Cook sausage in a skillet until browned; drain if needed.
4. Add butter, onion, celery, and bell pepper; cook 7 minutes.
5. Add garlic, poultry seasoning, sage, salt, and pepper; cook 30 seconds.
6. In a bowl, whisk eggs and broth.
7. Add crumbled almond flour cornbread and parsley.
8. Stir in sausage mixture.
9. Spread in baking dish.
10. Bake 30 to 35 minutes until set in the middle.
11. Rest 10 minutes.

Serves 8. Estimated macros per serving: Protein 18g, Net carbs 6g, Fat 22g. Bake ahead for Thanksgiving ease.

Shrimp and Grits Casserole (cheesy cauliflower grits, Creole gravy)

Shrimp and grits get a bubbly upgrade with cauliflower base and tomato gravy. It’s breakfast, lunch, or dinner in Cajun style.

Ingredients:

• 1 tbsp butter
• 1 tbsp olive oil
• 1 lb shrimp, peeled and deveined
• 1 tsp Cajun seasoning
• 1/2 tsp garlic powder
• 1/4 tsp salt
• 4 cups riced cauliflower
• 2 tbsp cream cheese
• 1/2 cup heavy cream
• 1 cup shredded cheddar
• 2 tbsp grated Parmesan
• 2 tbsp green onions, sliced
• Gravy: 2 tbsp butter, 1/2 cup diced onion, 1/2 cup diced bell pepper, 2 cloves garlic minced, 1 tbsp tomato paste, 1 cup seafood stock or chicken broth, 1 tsp hot sauce (optional)

Directions:

1. Heat oven to 375°F.
2. Grease a 9×9 inch baking dish.
3. Toss shrimp with Cajun seasoning, garlic powder, and salt.
4. Sear shrimp in butter and olive oil 1 minute per side; remove to a plate.
5. Cook cauliflower rice in the same pan 5 minutes.
6. Stir in cream cheese, heavy cream, cheddar, and Parmesan.
7. Spread cauliflower “grits” into baking dish.
8. Top with shrimp.
9. Make gravy: melt butter in a saucepan.
10. Cook onion and bell pepper 6 minutes.
11. Add garlic and tomato paste; cook 1 minute.
12. Whisk in stock and hot sauce; simmer 5 minutes.
13. Pour gravy over shrimp.
14. Bake 12 to 15 minutes until hot and shrimp reaches 145°F.
15. Top with green onions.

Serves 6. Estimated macros per serving: Protein 30g, Net carbs 7g, Fat 21g. Gravy ties it all together.

Oyster Dressing Casserole (holiday classic, low carb)

Oysters bring briny luxury to this dressing staple. Almond cornbread crumbles keep carbs low for festive feasts.

Ingredients:

• 2 tbsp butter
• 1 cup diced onion
• 1 cup diced celery
• 1/2 cup diced bell pepper
• 2 cloves garlic, minced
• 1 tbsp Creole seasoning
• 1 tsp thyme
• 1/2 tsp black pepper
• 2 pints oysters, drained (save 1/2 cup liquor)
• 3 large eggs
• 1 cup chicken broth
• 2 cups almond flour cornbread, crumbled (sugar free)
• 1/4 cup chopped parsley

Directions:

1. Heat oven to 375°F.
2. Grease a 9×13 inch baking dish.
3. Cook onion, celery, and bell pepper in butter for 7 minutes.
4. Add garlic, Creole seasoning, thyme, and pepper; cook 30 seconds.
5. In a bowl, whisk eggs, broth, and reserved oyster liquor.
6. Stir in crumbled cornbread and parsley.
7. Fold in cooked veggies.
8. Gently fold in oysters.
9. Spread in baking dish.
10. Bake 30 to 35 minutes until set.
11. Rest 10 minutes.

Serves 8. Estimated macros per serving: Protein 15g, Net carbs 6g, Fat 12g. Oysters stay tender inside.

Spinach and Bacon Bake (creamy, simple, very low carb)

Bacon and spinach unite in a cheesy custard bake. It’s quick, versatile, and hits ultra-low carbs with cottage cheese protein.

Ingredients:

• 8 oz bacon, chopped
• 1 lb fresh spinach
• 1 cup cottage cheese
• 4 oz cream cheese
• 1 cup shredded mozzarella
• 1/2 cup grated Parmesan
• 3 large eggs
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp black pepper

Directions:

1. Heat oven to 375°F.
2. Grease an 8×8 inch baking dish.
3. Cook bacon until crisp; drain on paper towels.
4. Wilt spinach in the same pan 2 minutes; squeeze dry.
5. Mix cottage cheese, cream cheese, mozzarella, Parmesan, eggs, garlic powder, salt, and pepper.
6. Stir in spinach and bacon.
7. Spread in baking dish.
8. Bake 25 to 30 minutes until set.
9. Rest 10 minutes.

Serves 6. Estimated macros per serving: Protein 20g, Net carbs 4g, Fat 22g. Side or main, it works.

Sweet Potato Casserole (pecan topping, lower carb portions)

Sweet potatoes get a pecan crunch in this side dish classic. Portion small to stay low carb; Greek yogurt adds protein.

Ingredients:

• 2 lb sweet potatoes, peeled and cubed
• 2 tbsp butter
• 1/2 cup Greek yogurt, plain
• 1 tsp cinnamon
• 1/2 tsp vanilla extract
• 1/2 tsp salt
• Topping: 1/2 cup chopped pecans, 2 tbsp melted butter, 2 tbsp monk fruit sweetener (optional), 1/2 tsp cinnamon

Directions:

1. Heat oven to 375°F.
2. Boil sweet potatoes 12 to 15 minutes until tender; drain.
3. Mash sweet potatoes with butter, Greek yogurt, cinnamon, vanilla, and salt.
4. Spread in an 8×8 inch baking dish.
5. Mix pecans, melted butter, monk fruit (optional), and cinnamon.
6. Sprinkle topping over sweet potatoes.
7. Bake 20 minutes.
8. Rest 10 minutes.

Serves 8. Estimated macros per serving: Protein 3g, Net carbs 18g, Fat 8g (serve smaller portions to stay low carb). Nuts toast perfectly.

Chicken Pot Pie with Bacon Biscuit Topping (no flour, hearty)

Chicken pot pie comforts with bacon biscuits on top. Almond flour dough bakes flaky; skip peas for lowest carbs.

Ingredients:

• 2 tbsp butter
• 1 cup diced onion
• 1 cup diced celery
• 1 cup chopped mushrooms
• 2 cloves garlic, minced
• 3 cups cooked chicken, shredded
• 6 slices bacon, cooked and chopped
• 1 1/2 cups chicken broth
• 1 cup heavy cream
• 2 tsp poultry seasoning
• 1 tsp salt
• 1/2 tsp black pepper
• 1 cup frozen peas and carrots (optional, higher carb)
• Biscuit topping: 2 cups almond flour, 2 tsp baking powder, 1/2 tsp salt, 2 large eggs, 1/2 cup shredded cheddar, 1/3 cup sour cream, 2 tbsp melted butter

Directions:

1. Heat oven to 375°F.
2. Grease a 9×13 inch baking dish.
3. Cook onion, celery, and mushrooms in butter for 7 minutes.
4. Add garlic; cook 30 seconds.
5. Stir in chicken, bacon, broth, cream, seasonings, and peas and carrots (optional).
6. Simmer 5 minutes; pour into baking dish.
7. Make topping: mix almond flour, baking powder, and salt.
8. Stir in eggs, cheddar, sour cream, and melted butter.
9. Drop spoonfuls over the filling.
10. Bake 25 to 30 minutes until topping is browned and filling bubbles.
11. Rest 10 minutes.

Serves 8 (without peas and carrots). Estimated macros per serving: Protein 24g, Net carbs 6g, Fat 26g. Biscuits pull apart easy.

Comforting Creole style bakes that work for meal prep all week

Creole bakes bring New Orleans warmth to your meal prep game. These casseroles pack bold flavors from the holy trinity of onions, celery, and peppers, plus Cajun spices and seafood. They slice easy, reheat in minutes, and stay fresh in the fridge for five days. High protein keeps you full; low carbs fit your plan. Portion into containers for grab-and-go lunches that taste like home cooking.

Chicken and Dressing Casserole (Jiffy style, sugar free and low carb)

This chicken and dressing bake mimics that Jiffy mix comfort without the carbs. Shredded chicken layers under fluffy almond flour cornbread dressing. Poultry seasoning gives it classic Southern soul. Prep once, eat all week.

Ingredients:

• 3 cups cooked chicken, shredded
• 1 tbsp butter
• 1 cup diced onion
• 1 cup diced celery
• 2 cloves garlic, minced
• 1 tbsp poultry seasoning
• 1 tsp sage
• 1 tsp salt
• 1/2 tsp pepper
• 1 cup sour cream
• 1 can (10.5 oz) cream of chicken soup, sugar free or homemade
• 2 cups almond flour cornbread, crumbled (sugar free)
• 1 cup chicken broth
• 2 large eggs

Directions:

1. Heat oven to 375F.
2. Grease a 9×13 inch baking dish.
3. Cook onion and celery in butter 7 minutes.
4. Add garlic, poultry seasoning, sage, salt, and pepper, cook 30 seconds.
5. Mix chicken, sour cream, and cream of chicken soup.
6. Spread chicken mixture in baking dish.
7. Mix cornbread crumbs, broth, and eggs in a bowl.
8. Stir in veggie mixture.
9. Spread dressing layer over chicken.
10. Bake 35 minutes until set and golden.
11. Rest 10 minutes.

Serves 8. Estimated macros (per 1 of 8 servings): Protein 23g, Net carbs 7g, Fat 18g. Freezes well for busy weeks.

Sausage and Five Cheese Baked Ziti (zucchini and cheese sauce)

Zucchini sticks stand in for pasta in this cheesy ziti twist. Italian sausage gets a Cajun kick; five cheeses melt into creamy bliss. It’s hearty protein that reheats without sogging.

Ingredients:

• 1 lb Italian sausage, crumbled (no sugar added)
• 1 tbsp olive oil
• 4 medium zucchini, cut into thick sticks
• 1 cup marinara, no sugar added
• 1 tsp Cajun seasoning
• 1 cup ricotta
• 1 cup shredded mozzarella
• 1/2 cup shredded provolone
• 1/2 cup shredded Parmesan
• 1/2 cup shredded Pepper Jack
• 1 large egg

Directions:

1. Heat oven to 400F.
2. Grease a 9×13 inch baking dish.
3. Cook sausage in olive oil until browned.
4. Pat zucchini dry with paper towels.
5. Mix marinara with Cajun seasoning.
6. Mix ricotta, half the mozzarella, provolone, Parmesan, Pepper Jack, and egg.
7. Toss zucchini with sausage and marinara.
8. Spread in baking dish.
9. Dollop ricotta mixture on top and spread gently.
10. Top with remaining mozzarella.
11. Bake 20 to 25 minutes until bubbly.
12. Rest 10 minutes.

Serves 8. Estimated macros (per 1 of 8 servings): Protein 22g, Net carbs 8g, Fat 20g. Microwave portions for lunch.

Crawfish Pie Casserole (savory crust, almond flour)

Crawfish pie gets a low carb makeover with almond flour crust. Savory filling bursts with Cajun heat and creaminess. Slice into wedges; they travel great in lunch bags.

Ingredients:

• Crust ingredients:
  • 2 cups almond flour
  • 1/2 tsp salt
  • 1/2 tsp garlic powder
  • 6 tbsp cold butter, cubed
  • 1 large egg
• Filling ingredients:
  • 1 tbsp butter
  • 1 tbsp olive oil
  • 1/2 cup diced onion
  • 1/2 cup diced bell pepper
  • 2 stalks celery, diced
  • 2 cloves garlic, minced
  • 2 tsp Cajun seasoning
  • 12 oz cooked crawfish tails
  • 4 oz cream cheese
  • 1/2 cup heavy cream
  • 1/2 cup shredded cheddar
  • 1 tbsp chopped parsley

Directions:

1. Heat oven to 375F.
2. Mix almond flour, salt, and garlic powder.
3. Cut in butter until crumbly.
4. Mix in egg to form dough.
5. Press dough into a 9 inch pie dish.
6. Bake crust 10 minutes.
7. Cook onion, bell pepper, and celery in butter and oil 7 minutes.
8. Add garlic and Cajun seasoning, cook 30 seconds.
9. Stir in crawfish, cream cheese, and heavy cream until smooth.
10. Stir in cheddar and parsley.
11. Pour filling into crust.
12. Bake 20 to 25 minutes until set.
13. Rest 10 minutes.

Serves 8. Estimated macros (per 1 of 8 slices): Protein 14g, Net carbs 5g, Fat 24g. Crust stays crisp after reheating.

Creamy Crawfish Enchiladas (NOLA twist, low carb wraps)

Enchiladas meet crawfish étouffée in this New Orleans mashup. Low carb tortillas roll tight; creamy sauce bubbles over. Make ahead and bake fresh for dinner prep.

Ingredients:

• 2 tbsp butter
• 1/2 cup diced onion
• 1/2 cup diced bell pepper
• 2 cloves garlic, minced
• 2 tsp Cajun seasoning
• 12 oz cooked crawfish tails
• 4 oz cream cheese
• 1/2 cup sour cream
• 1/2 cup heavy cream
• 1 1/2 cups shredded Monterey Jack
• 8 low carb tortillas (or egg white wraps)
• 1 cup enchilada sauce, no sugar added
• 2 tbsp green onions, sliced

Directions:

1. Heat oven to 375F.
2. Grease a 9×13 inch baking dish.
3. Cook onion and bell pepper in butter 6 minutes.
4. Add garlic and Cajun seasoning, cook 30 seconds.
5. Stir in crawfish, cream cheese, sour cream, and heavy cream.
6. Stir in 1 cup Monterey Jack.
7. Warm tortillas so they roll easily.
8. Fill each tortilla and roll closed.
9. Place seam side down in dish.
10. Pour enchilada sauce over top.
11. Sprinkle remaining cheese.
12. Bake 20 minutes until bubbly.
13. Rest 10 minutes.
14. Top with green onions.

Serves 8. Estimated macros (per 1 of 8 enchiladas, with low carb tortillas): Protein 18g, Net carbs 7g, Fat 17g. Rolls hold shape in fridge.

Crabmeat Au Gratin (rich, high protein)

Lump crab shines in this rich au gratin bake. Creole spices and Gruyere create luxury comfort. High protein makes it a meal prep star; top with pork rinds for crunch.

Ingredients:

• 1 lb lump crabmeat, picked over
• 2 tbsp butter
• 1/2 cup diced onion
• 1/2 cup diced celery
• 2 cloves garlic, minced
• 1 tbsp Creole seasoning
• 1 cup heavy cream
• 4 oz cream cheese
• 1 cup shredded Gruyere (or Swiss)
• 1/2 cup grated Parmesan
• 1/2 cup crushed pork rinds (topping)
• 1 tbsp melted butter (topping)
• 2 tbsp chopped parsley

Directions:

1. Heat oven to 375F.
2. Grease an 8×8 inch baking dish.
3. Cook onion and celery in butter 7 minutes.
4. Add garlic and Creole seasoning, cook 30 seconds.
5. Whisk in heavy cream and cream cheese until smooth.
6. Stir in Gruyere and Parmesan until melted.
7. Fold in crab gently.
8. Spread in baking dish.
9. Mix pork rinds with melted butter and sprinkle on top.
10. Bake 18 to 22 minutes until bubbly.
11. Broil 1 to 2 minutes for color (optional).
12. Rest 10 minutes.
13. Top with parsley.

Serves 6. Estimated macros (per 1 of 6 servings): Protein 27g, Net carbs 4g, Fat 28g. Crab stays tender after reheats.

More crowd pleasing Southern casseroles you will see in New Orleans homes (low carb versions)

New Orleans homes serve up these crowd favorites at potlucks and Sunday suppers. We cut carbs with cauliflower swaps and shirataki noodles but kept the cheesy, hearty comfort that draws seconds every time. High protein from meats and dairy fills you up. Bake them for your next gathering.

Baked Macaroni and Cheese with Bacon (cauliflower mac)

Bacon takes mac and cheese to the next level in this home-style bake. Cauliflower florets mimic pasta perfectly, so you get all the creamy pull without the carbs.

Ingredients:

• 6 slices bacon, chopped
• 5 cups cauliflower florets
• 2 tbsp butter
• 1 cup heavy cream
• 4 oz cream cheese
• 2 cups shredded cheddar
• 1 cup shredded mozzarella
• 1 tsp mustard powder
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp pepper

Directions:

1. Heat oven to 375F.
2. Steam cauliflower 6 to 8 minutes until tender; drain well.
3. Cook bacon in a skillet until crisp; drain on paper towels.
4. Melt butter, heavy cream, and cream cheese in a saucepan over low heat.
5. Stir in cheddar and mozzarella until smooth.
6. Season with mustard powder, garlic powder, salt, and pepper.
7. Fold in cauliflower and bacon.
8. Pour into a greased 9×9 inch dish.
9. Bake 20 minutes until bubbly.
10. Rest 10 minutes.

Serves 6. Estimated macros per serving: Protein 20g, Net carbs 6g, Fat 29g. Bacon bits add smoky crunch everyone fights over.

Chicken Cordon Bleu Pasta Bake (ham, Swiss, low carb noodles)

This pasta bake stuffs chicken and ham flavors into every bite. Shirataki noodles keep it light while Swiss cheese melts into pure comfort.

Ingredients:

• 3 cups cooked chicken, chopped
• 8 oz deli ham, chopped (no sugar added)
• 12 oz shirataki noodles, rinsed and pan dried
• 2 tbsp butter
• 1 cup heavy cream
• 1 tbsp Dijon mustard
• 1 tsp garlic powder
• 1/2 tsp pepper
• 1/2 tsp salt
• 1 1/2 cups shredded Swiss
• 1/2 cup grated Parmesan

Directions:

1. Heat oven to 375F.
2. Grease a 9×13 inch baking dish.
3. Warm butter and heavy cream in a saucepan over medium heat.
4. Whisk in Dijon mustard, garlic powder, pepper, and salt.
5. Stir in Swiss and Parmesan until fully melted.
6. Mix chicken, ham, noodles, and sauce in a large bowl.
7. Pour into the baking dish.
8. Bake 20 minutes until bubbly and golden.
9. Rest 10 minutes.

Serves 8. Estimated macros per serving: Protein 26g, Net carbs 5g, Fat 22g. Ham chunks make it feel fancy yet easy.

Broccoli Rice and Cheese Bake (easy side, add chicken option)

Broccoli and “rice” bake into a cheesy side that pairs with anything. Toss in chicken for a full meal; it disappears fast at family tables.

Ingredients:

• 6 cups broccoli florets
• 4 cups cauliflower rice
• 2 tbsp butter
• 1 cup heavy cream
• 4 oz cream cheese
• 2 cups shredded cheddar
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp pepper
• Optional protein: 2 cups cooked chicken, diced

Directions:

1. Heat oven to 375F.
2. Steam broccoli 4 minutes; drain well.
3. Cook cauliflower rice in a skillet over medium heat 5 minutes to dry it.
4. Melt butter, heavy cream, and cream cheese in a saucepan.
5. Stir in cheddar, garlic powder, salt, and pepper until smooth.
6. Mix broccoli, cauliflower rice, sauce, and chicken if using.
7. Spread in a 9×13 inch dish.
8. Bake 20 to 25 minutes until hot and bubbly.
9. Rest 10 minutes.

Serves 8 (without chicken). Estimated macros per serving: Protein 10g, Net carbs 7g, Fat 18g. Chicken bumps protein to 25g per serving. Veggies stay crisp-tender.

Green Bean Tater Tot Casserole (low carb tots)

Green beans and “tots” top ground meat in this retro hit. Cauliflower tots crisp up like the real thing for low-carb fun.

Ingredients:

• 1 lb ground beef or ground turkey
• 1 tsp salt
• 1/2 tsp pepper
• 1 tsp garlic powder
• 1 can (10.5 oz) cream of mushroom soup, sugar free or homemade
• 1/2 cup sour cream
• 4 cups green beans, trimmed (fresh or frozen)
• 2 cups low carb cauliflower tots (store bought) or roasted cauliflower florets
• 1 cup shredded cheddar

Directions:

1. Heat oven to 400F.
2. Grease a 9×13 inch baking dish.
3. Brown ground meat in a skillet; season with salt, pepper, and garlic powder.
4. Stir in cream of mushroom soup and sour cream.
5. Fold in green beans.
6. Spread mixture in the dish.
7. Top with cauliflower tots.
8. Sprinkle cheddar over top.
9. Bake 25 to 30 minutes until hot and browned.
10. Rest 10 minutes.

Serves 8. Estimated macros per serving: Protein 20g, Net carbs 8g, Fat 17g. Tots get that perfect crunch.

Creamy Spinach and Mushroom Bake (steakhouse style, low carb)

Mushrooms and spinach swim in cheese sauce for a steakhouse side. It’s rich enough to stand alone as dinner.

Ingredients:

• 2 tbsp butter
• 16 oz mushrooms, sliced
• 1 tsp salt
• 1/2 tsp pepper
• 3 cloves garlic, minced
• 8 oz fresh spinach
• 1 cup heavy cream
• 4 oz cream cheese
• 1 cup shredded mozzarella
• 1/2 cup grated Parmesan

Directions:

1. Heat oven to 375F.
2. Grease an 8×8 inch baking dish.
3. Cook mushrooms in butter over medium heat 8 minutes until browned.
4. Season with salt and pepper.
5. Add garlic; cook 30 seconds.
6. Add spinach; cook 2 minutes until wilted.
7. Stir in heavy cream and cream cheese until smooth.
8. Stir in mozzarella and Parmesan.
9. Pour into baking dish.
10. Bake 18 to 22 minutes until bubbly.
11. Rest 10 minutes.

Serves 6. Estimated macros per serving: Protein 12g, Net carbs 6g, Fat 23g. Mushrooms soak up all the creaminess.

Enjoy!

These 50 New Orleans casserole recipes deliver bold Cajun flavors with high protein, no added sugar, and low carbs. You get classics like Creole Seafood Jambalaya Casserole and Chicken and Dressing, all rebuilt for your plate.

Pick one seafood bake and one chicken bake to try first this week. Adjust spices to your taste, check labels for hidden sugar, and track macros with your app.

Pair slices with a side salad, roasted okra, or sautéed cabbage to stay low carb. Leftovers keep 3 to 4 days in the fridge; most freeze well for easy meals.

Drop a comment below: which casserole do you want next? Fire up that oven and taste Louisiana tonight.

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