The Best High-Protein, Low-Carb, Sugar Free Mardi Gras Recipes

Mardi Gras food, celebrated on Fat Tuesday, is loud, cozy, and usually packed with carbs and sugar. This guide to Mardi Gras recipes keeps the flavors you want, while sticking to high-protein, low-carb, sugar free Mardi Gras recipes you can actually make on a busy weeknight. These high protein recipes embrace Keto Mardi Gras with simple, healthy Mardi Gras food swaps.

You’ll see classic favorites reimagined as sugar-free Mardi Gras recipes with simple swaps like almond flour, cauliflower rice, and sugar-free sweeteners. Some traditional dishes are naturally carb heavy, so each recipe takes a lower-carb route without losing that Cajun and Creole feel.

When this post says “sugar free,” it means no added sugar, using approved zero-sugar sweeteners instead. Macros, including net carbs, are estimates (brands and portions vary), so think of them as helpful targets, not exact math.

Before you cook, the smart swaps that keep Mardi Gras flavor without the carbs

The fastest way to keep Mardi Gras food low-carb and high-protein is to swap structure, not seasoning. Cajun and Creole dishes get their soul from the “holy trinity,” garlic, herbs, smoke, and heat, not from flour, rice, or sugar. So you can change the base and still keep that same Big Easy bite.

Before you start, stock a few reliable pantry stand-ins that show up across gumbo, jambalaya, and even king cake:

Almond flour and a little coconut flour (for thickening, dredging, and baking)
Psyllium husk (for doughs and batters that need body)
Whey or collagen (easy protein add-ins for sauces and baked goods)
Riced cauliflower, konjac rice, and zucchini noodles (to replace rice and pasta-like sides)
Pork rinds (for crunchy breading with almost no carbs, gluten-free)
Sugar-free ketchup, hot sauce, and low-sugar pickles (for quick flavor)
Monk fruit or erythritol (for king cake sweetness without sugar)
Sugar-free chocolate (for drizzle or filling, when you want dessert vibes)

Two quick safety and comfort notes (because Mardi Gras food gets bold fast):

Seafood safety: Keep shrimp and crawfish cold until cooking, cook shrimp until just opaque, and don’t leave seafood boil trays sitting out for hours.
Sodium and spice control: Cajun seasoning and sausage can be salty. Taste before salting, use low-sodium stock when you can, and let heat build in layers (start mild, then add cayenne or hot sauce at the end).

Protein boosters that do not change the taste

If you want higher protein without messing with that classic flavor, think like a band adding backup singers. You’re not changing the melody, you’re making it sound fuller. These add-ins work because they blend into the dish you already planned to make.

Here are easy, low-carb protein boosters that stay “in the background”:

Extra shrimp: Add a handful at the end so it stays tender. Overcooked shrimp gets rubbery fast, and it can make the whole pot feel off.
Chicken thighs or breast: Thighs stay juicy in gumbo and jambalaya-style skillets. Breast works too, just don’t over-simmer it.
Turkey sausage: Great when you want the sausage vibe with less fat. Look for a version with simple ingredients and watch added sugar in the label.
Greek yogurt: Use plain, unsweetened. Stir in a spoonful off heat to add creaminess to sauces or a cooler topping for spicy bowls. (Don’t boil it or it may split.)
Cottage cheese: Blends smooth for dips, creamy fillings, or even a “cheesecake-like” king cake filling. It adds protein without making things taste “healthy.”
Collagen in sauces: Collagen peptides disappear into warm gumbo, tomato sauce, or gravy-style mixes. It’s a quiet way to bump protein without changing texture much.
Egg whites in batters: If you’re making low-carb pancakes, waffles, or a king cake-style bake, egg whites add protein and lightness. They also help structure when you’re not using regular flour.

A simple rule that keeps flavor on track: add protein that already belongs in Louisiana cooking. Shrimp, chicken, and sausage fit right in. Then keep your spice profile steady with the classics (paprika, cayenne, thyme, oregano, bay leaf, garlic, onion, celery, bell pepper). Use Cajun seasoning to layer in that authentic heat without overpowering the dish.

If you’re watching sodium, choose one “salty hero” per dish. For example, andouille plus salty stock can push things too far. Use low-sodium broth and let hot sauce, lemon, and herbs do more of the lifting.

Low carb thickeners and breading that actually work

Traditional Mardi Gras favorites use flour and rice for body. Low-carb versions can still feel rich and hearty, but you have to thicken with a lighter hand. The goal is a silky pot of gumbo or a crispy coating, not a gummy, gluey texture.

These options work well in real kitchens:

Okra: A classic gumbo thickener that happens to be low-carb. It adds body as it simmers. If you dislike okra texture, slice it smaller and cook it longer.
File powder (filé): Another traditional thickener made from sassafras leaves. Add it off heat at the end and stir gently. If you boil it, it can turn stringy.
Xanthan gum: Powerful, so treat it like a spice, not a scoop. Start with a tiny pinch, whisk well, then wait a minute. Add more only if needed.
Reduced roux with almond flour: You can still toast fat and flour for that nutty base, just use almond flour and make a smaller amount. It won’t behave exactly like wheat flour, but it brings some of that roasted depth.
Crushed pork rinds: The go-to for crunchy breading. It fries and air-fries well, and it tastes right with Cajun seasoning.
Parmesan: Mix with pork rinds for better browning and a “fried” vibe. Parmesan also helps coatings stick and crisp.
Egg wash: The glue that makes low-carb breading stay put. Dip, press, then let it sit a minute before cooking so the coating hydrates and holds.

To avoid that weird, gummy texture that turns people off low-carb cooking, use this quick method:

Add thickeners slowly (especially xanthan gum and psyllium husk).
Whisk hard so you don’t get clumps.
Let it rest for 1 to 2 minutes, then decide if it needs more.
Keep a splash of stock handy to loosen it if you overshoot.

If you’re swapping the rice in jambalaya, keep your thickening light. Riced cauliflower and konjac rice don’t soak up liquid like regular rice, so use less broth and simmer uncovered so it doesn’t turn soupy. For noodle-like sides, zucchini noodles cook fast, so add them at the very end or they go soft.

One last flavor trick: low-carb coatings brown fast because of cheese and pork rinds. Cook at medium heat and watch closely. You’ll get that Cajun-style crisp without burning the spices.

Savory Mardi Gras mains and sides (high protein, low carb)

Mardi Gras dinner can still feel rich and filling without a pile of rice, flour, or sugar, keeping everything low carb. The trick is simple: keep the holy trinity, the smoke, and the spice, then swap the starch (cauliflower rice, zucchini noodles, palm noodles, and pork rind coatings). Below are crowd-pleasing Cajun and Creole mains, sides, and snacks that stay high-protein and low-carb without tasting like “diet food”; these low carb options capture gumbo and jambalaya classics perfectly.

Gumbo, jambalaya, boils, and classic Cajun dinners with andouille sausage

Chicken-Andouille Gumbo (thick, smoky, weeknight-friendly)
Ingredients

2 tbsp avocado oil
8 oz andouille sausage, sliced
1 lb boneless skinless chicken thighs, chopped
1 cup diced onion
1 cup diced celery
1 cup diced green bell pepper
3 cloves garlic, minced
6 cups chicken broth (low-sodium)
1 tbsp Cajun seasoning
1 tsp dried thyme
2 bay leaves
2 cups sliced okra (fresh or frozen)
1 tbsp filé powder (stir in off heat)

Directions

Heat oil in a pot, brown sausage 3 minutes, then add chicken and brown 4 minutes.
Add onion, celery, bell pepper, and garlic, cook 5 minutes.
Add broth, seasoning, thyme, bay leaves, and okra, simmer 25 minutes.
Turn off heat, stir in filé, rest 5 minutes, then serve.

Macro estimate (per serving, makes 6): 420 calories, 31 g protein, 6 g net carbs, 29 g fat

Shrimp-and-Sausage Gumbo (fast seafood pot, no flour needed)
Ingredients

1 tbsp butter
1 tbsp avocado oil
8 oz andouille sausage, sliced
1 cup diced onion
1 cup diced celery
1 cup diced green bell pepper
3 cloves garlic, minced
6 cups seafood stock (or chicken stock)
1 tbsp Cajun seasoning
1 tsp smoked paprika
1 lb raw shrimp, peeled and deveined
2 cups sliced okra
1 tbsp filé powder (off heat)

Directions

Brown sausage in butter and oil, then add onion, celery, pepper, and garlic, cook 5 minutes.
Add stock, seasoning, paprika, and okra, simmer 20 minutes.
Add shrimp, cook 3 to 4 minutes until just pink.
Turn off heat, stir in filé, then serve.

Macro estimate (per serving, makes 6): 360 calories, 29 g protein, 6 g net carbs, 23 g fat

Chicken-and-Sausage Gumbo (classic flavor, simple steps)
Ingredients

2 tbsp avocado oil
1 lb chicken breast, chopped
8 oz smoked sausage, sliced
3 cups frozen trinity mix (onion, celery, bell pepper)
3 cloves garlic, minced
6 cups chicken broth (low-sodium)
2 tsp dried oregano
1 tsp dried thyme
2 bay leaves
2 cups okra
2 tbsp hot sauce

Directions

Brown chicken and sausage in oil for 6 to 8 minutes.
Add trinity mix and garlic, cook 5 minutes.
Add broth, oregano, thyme, bay leaves, okra, and hot sauce, simmer 30 minutes.

Macro estimate (per serving, makes 6): 330 calories, 33 g protein, 7 g net carbs, 18 g fat

Smoked Turkey-and-Andouille Gumbo (big flavor, lighter feel)
Ingredients

1 tbsp avocado oil
8 oz andouille sausage, sliced
12 oz smoked turkey, chopped
1 cup diced onion
1 cup diced celery
1 cup diced green bell pepper
3 cloves garlic, minced
6 cups chicken broth (low-sodium)
1 tbsp Cajun seasoning
1 tsp dried thyme
2 cups okra
1 tbsp filé powder (off heat)

Directions

Brown andouille in oil, then add turkey and warm through.
Add onion, celery, pepper, and garlic, cook 5 minutes.
Add broth, seasoning, thyme, and okra, simmer 25 minutes.
Turn off heat, stir in filé, then serve.

Macro estimate (per serving, makes 6): 340 calories, 27 g protein, 6 g net carbs, 22 g fat

Leah Chase-style Gumbo Z’Herbes (greens gumbo, meat optional)
Ingredients

2 tbsp avocado oil
1 lb smoked turkey, chopped (optional but boosts protein)
1 cup diced onion
1 cup diced celery
1 cup diced green bell pepper
3 cloves garlic, minced
8 cups chicken broth (low-sodium)
12 oz fresh spinach
8 oz chopped kale
8 oz chopped collard greens
2 bay leaves
1 tbsp Cajun seasoning
1 tbsp filé powder (off heat)

Directions

Cook onion, celery, pepper, and garlic in oil for 5 minutes.
Add broth, bay leaves, seasoning, and greens, simmer 25 minutes.
Stir in smoked turkey (if using) and simmer 10 minutes.
Turn off heat, stir in filé, then serve.

Macro estimate (per serving, makes 6, with turkey): 240 calories, 22 g protein, 7 g net carbs, 14 g fat

Instant Pot Jambalaya (quick, meaty, rice swap with cauliflower rice)
Ingredients

1 tbsp avocado oil
8 oz andouille sausage, sliced
1 lb chicken thighs, chopped
1 cup diced onion
1 cup diced celery
1 cup diced bell pepper
3 cloves garlic, minced
1 can (14.5 oz) diced tomatoes, no sugar added
1 tbsp Cajun seasoning
1 cup chicken broth (low-sodium)
4 cups cauliflower rice
1 lb shrimp, peeled and deveined

Directions

Sauté sausage and chicken in oil using Sauté mode for 6 to 8 minutes.
Add trinity and garlic, cook 3 minutes, then add tomatoes, seasoning, and broth.
Pressure cook 6 minutes, quick release.
Stir in cauliflower rice and shrimp, close lid 5 minutes on Warm until shrimp is pink.

Macro estimate (per serving, makes 6): 410 calories, 36 g protein, 8 g net carbs, 25 g fat

Creole Seafood Jambalaya (tomato-forward, shrimp-heavy)
Ingredients

1 tbsp olive oil
1 cup diced onion
1 cup diced celery
1 cup diced bell pepper
3 cloves garlic, minced
1 can (14.5 oz) diced tomatoes, no sugar added
1 tbsp Creole seasoning
1 tsp dried thyme
1 lb shrimp, peeled and deveined
8 oz lump crab (or extra shrimp)
4 cups cauliflower rice
2 tbsp chopped parsley

Directions

Cook onion, celery, pepper, and garlic in oil for 6 minutes.
Add tomatoes, seasoning, and thyme, simmer 10 minutes.
Add shrimp and crab, cook 4 minutes.
Stir in cauliflower rice, cook 2 minutes, then top with parsley.

Macro estimate (per serving, makes 5): 290 calories, 34 g protein, 9 g net carbs, 11 g fat

Jambalaya (stovetop, sausage-first flavor)
Ingredients

1 tbsp avocado oil
12 oz smoked sausage, sliced
1 lb chicken breast, chopped
3 cups frozen trinity mix
3 cloves garlic, minced
1 tbsp Cajun seasoning
1 can (14.5 oz) diced tomatoes, no sugar added
1 cup chicken broth (low-sodium)
4 cups cauliflower rice
2 tbsp hot sauce

Directions

Brown sausage and chicken in oil for 8 minutes.
Add trinity mix and garlic, cook 4 minutes.
Add seasoning, tomatoes, broth, and hot sauce, simmer 10 minutes.
Stir in cauliflower rice, cook 3 minutes, then serve.

Macro estimate (per serving, makes 6): 380 calories, 33 g protein, 8 g net carbs, 23 g fat

Chicken and Sausage Jambalaya (extra smoky, meal-prep friendly)
Ingredients

1 tbsp avocado oil
1 lb chicken thighs, chopped
10 oz andouille sausage, sliced
1 cup diced onion
1 cup diced celery
1 cup diced bell pepper
3 cloves garlic, minced
2 tbsp tomato paste (no sugar added)
1 tbsp Cajun seasoning
1 cup chicken broth (low-sodium)
5 cups cauliflower rice

Directions

Brown chicken and sausage in oil for 8 minutes.
Add onion, celery, pepper, and garlic, cook 5 minutes.
Stir in tomato paste and seasoning, then add broth, simmer 8 minutes.
Stir in cauliflower rice, cook 3 minutes, then serve.

Macro estimate (per serving, makes 6): 420 calories, 32 g protein, 7 g net carbs, 29 g fat

Sheet Pan Jambalaya (hands-off, roasty flavor)
Ingredients

1 lb chicken thighs, chopped
12 oz andouille sausage, sliced
2 cups sliced bell peppers
1 cup sliced onion
2 tbsp olive oil
1 tbsp Cajun seasoning
1 tsp garlic powder
1 can (14.5 oz) diced tomatoes, drained
4 cups cauliflower rice (microwaved and squeezed dry)

Directions

Heat oven to 425°F. Toss chicken, sausage, peppers, onion, oil, and seasoning on a sheet pan.
Roast 20 minutes, stir, then roast 10 more minutes.
Stir in drained tomatoes and cauliflower rice, roast 8 minutes, then serve.

Macro estimate (per serving, makes 6): 430 calories, 30 g protein, 9 g net carbs, 30 g fat

Shrimp Boil (big platter, easy macro control)
Ingredients

2 lb shrimp, shell-on or peeled
12 oz andouille sausage, sliced
1 lb baby potatoes, halved (optional, or use radishes)
4 ears corn, cut into thirds (or 2 zucchini, thick sliced)
2 lemons, halved
2 tbsp Old Bay seasoning
2 tbsp salt
8 cups water
4 tbsp melted butter
2 tbsp hot sauce

Directions

Bring water, Old Bay, salt, and lemons to a boil.
Add potatoes (or radishes), boil 10 minutes.
Add sausage and corn (or zucchini), boil 5 minutes.
Add shrimp, cook 2 to 3 minutes, drain, then toss with butter and hot sauce.

Macro estimate (per serving, makes 6, with zucchini not corn): 360 calories, 38 g protein, 6 g net carbs, 20 g fat

Slow-Cooker Shrimp Boil (set it, then finish fast)
Ingredients

12 oz andouille sausage, sliced
1 lb radishes, halved (potato swap)
2 tbsp Old Bay seasoning
1 lemon, sliced
1 cup chicken broth
2 lb shrimp, peeled and deveined
3 tbsp butter

Directions

Add sausage, radishes, Old Bay, lemon, and broth to a slow cooker.
Cook on Low 4 hours (or High 2 hours).
Stir in shrimp and butter, cook 10 to 15 minutes until shrimp is pink.

Macro estimate (per serving, makes 6): 390 calories, 37 g protein, 5 g net carbs, 25 g fat

Crawfish Boil (party-style, keep the add-ons low-carb)
Ingredients

3 lb crawfish, live and cleaned
12 oz andouille sausage, sliced
2 lemons, halved
2 tbsp Cajun boil seasoning
2 tbsp salt
10 cups water
2 zucchini, thick sliced (instead of extra corn)
4 tbsp melted butter

Directions

Bring water, seasoning, salt, and lemons to a boil.
Add sausage and zucchini, boil 5 minutes.
Add crawfish, boil 3 minutes, then turn off heat and soak 10 minutes.
Drain and serve with melted butter.

Macro estimate (per serving, makes 6): 310 calories, 34 g protein, 4 g net carbs, 17 g fat

Dirty Rice (with cauliflower rice, still tastes “dirty”)
Ingredients

1 tbsp avocado oil
1 lb ground turkey (or ground pork)
4 oz chicken livers, finely chopped (optional but classic)
1 cup diced onion
1 cup diced celery
1 cup diced green bell pepper
3 cloves garlic, minced
1 tbsp Cajun seasoning
5 cups cauliflower rice
2 tbsp chopped parsley

Directions

Brown ground meat in oil for 6 minutes, then add livers (if using) and cook 3 minutes.
Add onion, celery, pepper, garlic, and seasoning, cook 6 minutes.
Stir in cauliflower rice, cook 4 minutes, then top with parsley.

Macro estimate (per serving, makes 6): 290 calories, 27 g protein, 7 g net carbs, 17 g fat

Shrimp Creole (tomato Creole sauce that works over cauli rice)
Ingredients

1 tbsp olive oil
1 cup diced onion
1 cup diced celery
1 cup diced bell pepper
3 cloves garlic, minced
2 tbsp tomato paste (no sugar added)
1 can (14.5 oz) crushed tomatoes, no sugar added
1 tbsp Creole seasoning
1 lb shrimp, peeled and deveined
4 cups cauliflower rice
2 tbsp chopped green onion

Directions

Cook onion, celery, pepper, and garlic in oil for 6 minutes.
Stir in tomato paste, crushed tomatoes, and seasoning, simmer 10 minutes.
Add shrimp, cook 3 to 4 minutes, then serve over cauliflower rice.

Macro estimate (per serving, makes 4): 320 calories, 33 g protein, 12 g net carbs, 14 g fat

Shrimp Étouffée or Crawfish Etouffee (rich skillet, no flour needed)
Ingredients

2 tbsp butter
1 cup diced onion
1 cup diced celery
1 cup diced green bell pepper
3 cloves garlic, minced
1 tbsp Cajun seasoning
1 cup chicken broth
1 cup heavy cream
1 lb shrimp, peeled and deveined
1 tsp filé powder (off heat)
2 tbsp chopped parsley

Directions

Cook onion, celery, pepper, and garlic in butter for 8 minutes.
Add seasoning, broth, and cream, simmer 5 minutes.
Add shrimp, cook 3 minutes, then turn off heat and stir in filé and parsley.

Macro estimate (per serving, makes 4): 520 calories, 32 g protein, 7 g net carbs, 40 g fat

Shrimp Stew (lighter than étouffée, still cozy)
Ingredients

1 tbsp olive oil
1 cup diced onion
1 cup diced celery
1 cup diced bell pepper
3 cloves garlic, minced
1 can (14.5 oz) diced tomatoes, no sugar added
3 cups chicken broth (low-sodium)
1 tbsp Cajun seasoning
1 lb shrimp, peeled and deveined
2 tbsp chopped parsley

Directions

Cook onion, celery, pepper, and garlic in oil for 6 minutes.
Add tomatoes, broth, and seasoning, simmer 15 minutes.
Add shrimp, cook 3 minutes, top with parsley, then serve.

Macro estimate (per serving, makes 4): 260 calories, 31 g protein, 10 g net carbs, 9 g fat

Shrimp and Grits

Shrimp and Grits (with cauliflower grits)
Ingredients

1 tbsp butter
1 lb shrimp, peeled and deveined (classic Cajun shrimp)
1 tsp Cajun seasoning
1 tbsp lemon juice
6 cups riced cauliflower
3 tbsp cream cheese
1 cup shredded cheddar
1/2 cup heavy cream
2 tbsp chopped green onion

Directions

Cook cauliflower in a skillet 8 minutes, then stir in cream cheese, cheddar, and cream until creamy.
Sauté shrimp in butter with Cajun seasoning for 3 minutes.
Add lemon juice, then serve shrimp over cauliflower grits with green onion.

Macro estimate (per serving, makes 4): 560 calories, 38 g protein, 10 g net carbs, 41 g fat

Cheesy Shrimp and Grits Bites (finger food, no cornmeal)
Ingredients

2 cups cooked cauliflower rice, squeezed dry
2 large eggs
1 cup shredded cheddar
1/4 cup grated Parmesan
1 tsp Cajun seasoning
12 oz cooked shrimp, chopped
2 tbsp chopped green onion

Directions

Heat oven to 400°F, grease a mini muffin pan.
Mix cauliflower, eggs, cheeses, seasoning, shrimp, and green onion.
Spoon into pan, bake 18 to 20 minutes until set.

Macro estimate (per serving, makes 12 bites, 3 bites per serving): 260 calories, 22 g protein, 4 g net carbs, 17 g fat

Cajun Shrimp With Bell Peppers and Corn (control corn, keep the sizzle)
Ingredients

1 tbsp avocado oil
1 lb shrimp, peeled and deveined (bold Cajun shrimp)
2 cups sliced bell peppers
1 cup corn kernels (or 2 cups diced zucchini)
2 tsp Cajun seasoning
1 tbsp lime juice
2 tbsp chopped cilantro

Directions

Sauté peppers and corn (or zucchini) in oil for 5 minutes.
Add shrimp and Cajun seasoning, cook 3 to 4 minutes.
Add lime juice and cilantro, then serve.

Macro estimate (per serving, makes 4, with zucchini): 230 calories, 27 g protein, 7 g net carbs, 10 g fat

Fried Catfish or Blackened Fish (low-carb breading that actually crunches)
Ingredients

4 catfish fillets (about 6 oz each)
1 tsp salt
1 tsp black pepper
2 tsp Cajun seasoning
1 cup crushed pork rinds
1/4 cup grated Parmesan
2 large eggs
2 tbsp hot sauce
3 tbsp avocado oil (for pan-frying)

Directions

Pat catfish dry, season with salt, pepper, and Cajun seasoning.
Beat eggs with hot sauce, then dip fish in egg and press into pork rinds mixed with Parmesan.
Pan-fry in oil 3 to 4 minutes per side (or blacken for a lower-fat alternative), then rest 2 minutes before serving.

Macro estimate (per serving, 1 fillet): 430 calories, 40 g protein, 2 g net carbs, 28 g fat

Grilled Shrimp (clean, spicy, works with any side)
Ingredients

1 lb shrimp, peeled and deveined
1 tbsp olive oil
2 tsp Cajun seasoning
1 tsp smoked paprika
1 tbsp lemon juice

Directions

Toss shrimp with oil, seasoning, paprika, and lemon.
Grill in a basket (or on skewers) 2 minutes per side.
Serve hot with extra lemon.

Macro estimate (per serving, makes 4): 190 calories, 24 g protein, 1 g net carbs, 9 g fat

One-Pan Cajun “Orzo” With Sausage (use hearts of palm rice or shirataki rice)
Ingredients

1 tbsp olive oil
12 oz smoked sausage, sliced
1 cup diced onion
1 cup diced bell pepper
3 cloves garlic, minced
2 tsp Cajun seasoning
1 cup chicken broth (low-sodium)
2 packs shirataki rice, rinsed and drained (about 14 oz total)
1/4 cup grated Parmesan

Directions

Brown sausage in oil 5 minutes, then add onion, pepper, and garlic, cook 4 minutes.
Add Cajun seasoning and broth, simmer 3 minutes.
Stir in shirataki rice and cook 5 minutes to dry it out, then top with Parmesan.

Macro estimate (per serving, makes 4): 480 calories, 23 g protein, 6 g net carbs, 39 g fat

Cajun-Spiced Chicken and “Gnocchi” (cauliflower gnocchi or zucchini chunks)
Ingredients

1 tbsp avocado oil
1 lb chicken breast, cubed
2 tsp Cajun seasoning
3 cloves garlic, minced
1 bag cauliflower gnocchi (12 oz) (or 3 cups zucchini chunks)
1/2 cup chicken broth
1/3 cup heavy cream
1/4 cup grated Parmesan

Directions

Brown chicken in oil with Cajun seasoning for 6 minutes.
Add garlic and cauliflower gnocchi, cook 5 minutes.
Add broth and cream, simmer 3 minutes, then stir in Parmesan.

Macro estimate (per serving, makes 4, with zucchini): 420 calories, 41 g protein, 7 g net carbs, 24 g fat

Creamy Cajun Stuffed Shells (use jumbo low-carb pasta or zucchini boats)
Ingredients

4 medium zucchini, halved and scooped (or 8 jumbo low-carb shells)
1 lb ground chicken
1 tbsp Cajun seasoning
1 cup marinara (no sugar added)
1 cup ricotta
1 cup shredded mozzarella
1/4 cup grated Parmesan

Directions

Heat oven to 375°F. Brown ground chicken with Cajun seasoning 6 minutes.
Mix chicken with ricotta and half the mozzarella. Fill zucchini boats.
Spoon marinara over top, add remaining mozzarella and Parmesan.
Bake 25 minutes until bubbly.

Macro estimate (per serving, makes 4): 540 calories, 45 g protein, 10 g net carbs, 34 g fat

Smoked Sausage Cajun Alfredo (zucchini noodles night)
Ingredients

12 oz smoked sausage, sliced
2 tbsp butter
2 cloves garlic, minced
1 cup heavy cream
1/2 cup grated Parmesan
1 tsp Cajun seasoning
6 cups zucchini noodles

Directions

Brown sausage in a skillet 5 minutes, then add butter and garlic for 30 seconds.
Stir in cream, Parmesan, and Cajun seasoning, simmer 3 minutes.
Add zucchini noodles, toss 1 to 2 minutes, then serve.

Macro estimate (per serving, makes 4): 640 calories, 21 g protein, 8 g net carbs, 58 g fat

Shrimp and Tomato Succotash Skillet (reduce beans, add more shrimp)
Ingredients

1 tbsp olive oil
1 lb shrimp, peeled and deveined
2 tsp Cajun seasoning
1 cup cherry tomatoes, halved
1 cup okra, sliced
1/2 cup lima beans (optional, keep small)
1/2 cup diced zucchini
2 tbsp butter

Directions

Sauté okra, tomatoes, lima beans, and zucchini in oil for 6 minutes.
Add shrimp and Cajun seasoning, cook 3 to 4 minutes.
Stir in butter, then serve.

Macro estimate (per serving, makes 4, with beans): 330 calories, 29 g protein, 12 g net carbs, 19 g fat

Muffuletta, po boys, dips, and party snacks for a crowd

French Quarter Cheese Spread (the “bring a cracker” dip, minus the crackers)
Ingredients

8 oz cream cheese, softened
1/2 cup mayonnaise
1 tsp Worcestershire sauce (no sugar added if possible)
1 tsp garlic powder
1 tsp hot sauce
1/2 cup diced green onion
1/2 cup diced celery
8 oz shredded sharp cheddar

Directions

Mix cream cheese, mayo, Worcestershire, garlic powder, and hot sauce until smooth.
Stir in green onion, celery, and cheddar.
Chill 30 minutes, then serve with cucumber rounds or bell pepper strips.

Macro estimate (per serving, makes 10): 230 calories, 7 g protein, 2 g net carbs, 22 g fat

Mini Muffuletta Sandwiches (chaffle or lettuce wrap)
Ingredients

8 mini chaffles (or 8 large lettuce leaves)
8 oz sliced salami
8 oz sliced ham
8 oz sliced provolone
1/2 cup olive salad, drained

Directions

Pat olive salad dry so it doesn’t soak the “bread.”
Stack salami, ham, provolone, and olive salad on chaffles (or lettuce).
Press together, slice, and serve.

Macro estimate (per mini, makes 8): 260 calories, 16 g protein, 3 g net carbs, 20 g fat

Muffuletta Dip (same flavors, scoopable)
Ingredients

8 oz cream cheese, softened
1/2 cup sour cream
1 cup chopped olive salad, drained well
4 oz chopped salami
4 oz chopped ham
1 cup shredded mozzarella

Directions

Heat oven to 375°F. Mix cream cheese and sour cream in a baking dish.
Stir in olive salad, salami, ham, and mozzarella.
Bake 18 to 20 minutes until hot and bubbly.

Macro estimate (per serving, makes 8): 280 calories, 14 g protein, 4 g net carbs, 22 g fat

Muffuletta Pizza (fathead or chicken crust)
Ingredients

1 prepared fathead crust (10-inch) (or 12 oz canned chicken, drained for crust)
1/2 cup sugar-free marinara
1 1/2 cups shredded mozzarella
4 oz salami, chopped
4 oz ham, chopped
1/2 cup olive salad, drained
4 oz provolone, chopped

Directions

Heat oven to 425°F. Place crust on a pan.
Spread marinara, add mozzarella, then add meats and provolone.
Bake 10 to 12 minutes, top with olive salad, slice, and serve.

Macro estimate (per slice, 8 slices): 310 calories, 18 g protein, 4 g net carbs, 24 g fat

Muffuletta Deviled Eggs (briny, rich, easy win)
Ingredients

8 large eggs, hard-boiled
1/3 cup mayonnaise
1 tsp Dijon mustard
1/3 cup finely chopped olive salad, drained well
1 tbsp chopped parsley

Directions

Halve eggs and move yolks to a bowl.
Mash yolks with mayo and mustard, then stir in olive salad.
Pipe or spoon into whites, top with parsley, then chill.

Macro estimate (per 2 halves, makes 8 servings): 190 calories, 9 g protein, 2 g net carbs, 16 g fat

Shrimp Po’ Boy Burgers (bunless or low-carb bun)
Ingredients

1 lb raw shrimp, chopped
1 large egg
1/3 cup almond flour
2 tbsp mayonnaise
1 tsp Cajun seasoning
2 tbsp chopped green onion
1 tbsp avocado oil (for pan)

Directions

Mix shrimp, egg, almond flour, mayo, seasoning, and green onion.
Form 4 patties, chill 10 minutes.
Pan-sear in oil 3 to 4 minutes per side, then serve bunless with lettuce and rémoulade.

Macro estimate (per burger, makes 4): 330 calories, 29 g protein, 4 g net carbs, 21 g fat

Shrimp Po’ Boy (classic feel, no white bread needed, with remoulade sauce)
Ingredients

1 lb shrimp, peeled and deveined
2 large eggs
1 cup crushed pork rinds
1/4 cup grated Parmesan
2 tsp Cajun seasoning
3 tbsp avocado oil
4 low-carb buns (or lettuce boats)
1 cup shredded lettuce
1/2 cup sugar-free pickles

Directions

Mix pork rinds, Parmesan, and Cajun seasoning. Beat eggs in a bowl.
Dip shrimp in egg, press into coating, then pan-fry 2 minutes per side.
Build buns (or lettuce boats) with lettuce, pickles, and shrimp.

Macro estimate (per serving, makes 4, lettuce boats): 420 calories, 36 g protein, 3 g net carbs, 28 g fat

Shrimp Po’ Boy Sliders (easy tray for parties)
Ingredients

1 lb shrimp, peeled and deveined
2 large eggs
1 cup crushed pork rinds
2 tsp Cajun seasoning
2 tbsp avocado oil
12 slider-size low-carb buns (or romaine pieces)
1/2 cup rémoulade

Directions

Coat shrimp with egg and pork rind seasoning.
Pan-fry shrimp 2 minutes per side.
Fill buns (or romaine) with shrimp and a spoon of rémoulade.

Macro estimate (per 3 sliders, buns vary): 520 calories, 42 g protein, 6 g net carbs, 34 g fat

Crawfish Rolls (low-carb rolls or lettuce boats)
Ingredients

12 oz cooked crawfish tails
1/3 cup mayonnaise
1 tbsp lemon juice
1 tsp Cajun seasoning
1/4 cup diced celery
2 tbsp chopped green onion
6 low-carb rolls (or lettuce boats)

Directions

Mix crawfish, mayo, lemon, seasoning, celery, and green onion.
Chill 15 minutes for better flavor.
Spoon into rolls (or lettuce boats) and serve.

Macro estimate (per roll, filling only): 170 calories, 18 g protein, 2 g net carbs, 10 g fat

Cajun Crab Cake Sliders (almond flour binder, no breadcrumbs)
Ingredients

12 oz lump crab
1 large egg
1/3 cup almond flour
2 tbsp mayonnaise
1 tsp Dijon mustard
2 tsp Cajun seasoning
2 tbsp chopped parsley
2 tbsp avocado oil
8 slider-size low-carb buns (or lettuce)

Directions

Mix crab, egg, almond flour, mayo, mustard, seasoning, and parsley.
Form 8 small cakes, chill 10 minutes.
Pan-sear in oil 3 minutes per side, then serve as sliders.

Macro estimate (per crab cake, no bun): 160 calories, 14 g protein, 3 g net carbs, 10 g fat

Hot Crawfish Dip (creamy, spicy, stays low-carb)
Ingredients

8 oz cream cheese, softened
1/2 cup sour cream
1 tbsp Cajun seasoning
12 oz cooked crawfish tails
1 cup shredded cheddar
2 tbsp chopped green onion

Directions

Heat oven to 375°F. Mix cream cheese, sour cream, and seasoning.
Stir in crawfish and cheddar.
Bake 18 to 20 minutes, top with green onion, then serve with celery sticks.

Macro estimate (per serving, makes 8): 260 calories, 19 g protein, 3 g net carbs, 19 g fat

Louisiana Shrimp Dip (cold dip, fast and bright)
Ingredients

8 oz cream cheese, softened
1/2 cup mayonnaise
1 tbsp lemon juice
2 tsp Cajun seasoning
12 oz cooked shrimp, chopped
2 tbsp chopped parsley

Directions

Mix cream cheese, mayo, lemon, and seasoning until smooth.
Fold in shrimp and parsley.
Chill 30 minutes, then serve with cucumber slices.

Macro estimate (per serving, makes 8): 220 calories, 18 g protein, 2 g net carbs, 16 g fat

Old Bay Rémoulade with Crudités and Shrimp (a “sauce board” setup)
Ingredients

1/2 cup mayonnaise
2 tbsp Dijon mustard
1 tbsp lemon juice
1 tbsp chopped dill pickles
1 tsp Old Bay seasoning
1 tsp hot sauce
1 lb cooked shrimp (for dipping)
4 cups assorted crudités (celery, cucumbers, peppers)

Directions

Stir mayo, mustard, lemon, pickles, Old Bay, and hot sauce.
Chill 15 minutes for better flavor.
Serve with shrimp and crudités.

Macro estimate (per serving, makes 6): 260 calories, 25 g protein, 4 g net carbs, 16 g fat

Remoulade Sauce (the “put it on everything” classic)
Ingredients

1/2 cup mayonnaise
1 tbsp Dijon mustard
1 tbsp lemon juice
1 tbsp minced pickles
1 tsp paprika
1/2 tsp cayenne
1 tsp hot sauce

Directions

Stir everything in a bowl until smooth.
Taste and adjust heat.
Chill 15 minutes before serving.

Macro estimate (per serving, makes 8): 90 calories, 0 g protein, 0 g net carbs, 10 g fat

Boudin Balls (baked, pork rind coating)
Ingredients

1 lb ground pork
1 tsp Cajun seasoning
1/2 cup diced onion
1/2 cup diced celery
1/2 cup riced cauliflower, squeezed dry
1 large egg
1 cup crushed pork rinds
2 tbsp mayonnaise

Directions

Heat oven to 425°F. Mix pork, seasoning, onion, celery, cauliflower, egg, and mayo.
Form 16 balls, roll in crushed pork rinds.
Bake 18 to 20 minutes until browned and cooked through.

Macro estimate (per 4 balls, makes 4 servings): 520 calories, 30 g protein, 3 g net carbs, 42 g fat

Crispy Andouille Hush Puppies (almond flour base, no cornmeal)
Ingredients

8 oz andouille sausage, finely chopped
1 cup almond flour
1 tsp baking powder
2 large eggs
1/3 cup shredded cheddar
2 tbsp diced green onion
1/4 cup water
2 tbsp avocado oil (for pan)

Directions

Mix almond flour, baking powder, eggs, cheddar, green onion, water, and andouille.
Spoon into small patties.
Pan-fry in oil 2 to 3 minutes per side until crisp.

Macro estimate (per serving, makes 6): 360 calories, 16 g protein, 4 g net carbs, 30 g fat

Comfort food sides that fit your macros, including red beans and rice

Cajun Mac and Cheese (cauliflower base, still creamy)
Ingredients

6 cups cauliflower florets
2 tbsp butter
4 oz cream cheese
1 cup heavy cream
2 cups shredded cheddar
1 tsp Cajun seasoning
1/2 tsp garlic powder

Directions

Boil cauliflower 6 to 8 minutes, drain well, then mash.
Stir in butter, cream cheese, heavy cream, cheddar, and seasonings.
Bake at 375°F for 15 minutes (optional) for a bubbly top.

Macro estimate (per serving, makes 6): 380 calories, 11 g protein, 7 g net carbs, 34 g fat

Slow-Cooker Red Beans and Rice (cauliflower rice, limit beans)
Ingredients

1 tbsp avocado oil
8 oz andouille sausage, sliced
1 cup diced onion
1 cup diced celery
1 cup diced bell pepper
3 cloves garlic, minced
1 tbsp Cajun seasoning
2 cans (15 oz each) red beans, drained and rinsed
3 cups chicken broth (low-sodium)
6 cups cauliflower rice

Directions

Add sausage, onion, celery, pepper, garlic, seasoning, beans, and broth to slow cooker.
Cook on Low 6 hours (or High 3 hours).
Serve over hot cauliflower rice.

Macro estimate (per serving, makes 6): 410 calories, 22 g protein, 22 g net carbs, 24 g fat

New Orleans Red Beans and Rice (same idea, more seasoning)
Ingredients

1 tbsp olive oil
10 oz smoked sausage, sliced
3 cups frozen trinity mix
2 bay leaves
1 tbsp Creole seasoning
2 cans (15 oz each) red beans, drained and rinsed
3 cups chicken broth (low-sodium)
6 cups cauliflower rice

Directions

Sauté sausage in oil 5 minutes, then add trinity mix 5 minutes.
Add bay leaves, seasoning, beans, and broth, simmer 25 minutes.
Serve over cauliflower rice.

Macro estimate (per serving, makes 6): 430 calories, 22 g protein, 22 g net carbs, 27 g fat

Louisiana-Style Red Beans and Rice (creamier texture, no added sugar)
Ingredients

8 oz andouille sausage, sliced
1 cup diced onion
1 cup diced celery
1 cup diced bell pepper
3 cloves garlic, minced
2 cans (15 oz each) red beans, drained and rinsed
2 cups chicken broth (low-sodium)
1 tbsp Cajun seasoning
6 cups cauliflower rice

Directions

Brown sausage, then cook onion, celery, pepper, and garlic 6 minutes.
Add beans, broth, and seasoning, simmer 25 minutes, mash some beans for creaminess.
Serve over cauliflower rice.

Macro estimate (per serving, makes 6): 420 calories, 21 g protein, 22 g net carbs, 26 g fat

Emily’s Red Beans and Rice (simple pantry version, cauliflower base)
Ingredients

1 tbsp olive oil
1 lb turkey smoked sausage, sliced
1 tbsp Cajun seasoning
2 cans (15 oz each) red beans, drained and rinsed
1 cup chicken broth (low-sodium)
1/4 cup chopped green onion
6 cups cauliflower rice

Directions

Brown sausage in oil 5 minutes, stir in Cajun seasoning.
Add beans and broth, simmer 20 minutes.
Serve over cauliflower rice with green onion.

Macro estimate (per serving, makes 6): 390 calories, 23 g protein, 21 g net carbs, 22 g fat

Grilled Chicken Cajun Pasta Salad (palm noodles or shirataki)
Ingredients

1 lb cooked grilled chicken breast, sliced
2 packs hearts of palm noodles, drained (about 18 oz total)
1 cup diced cucumber
1 cup diced bell pepper
1/2 cup mayonnaise
2 tbsp lemon juice
2 tsp Cajun seasoning
2 tbsp chopped parsley

Directions

Rinse and drain noodles, then pat dry.
Stir mayo, lemon, Cajun seasoning, and parsley in a bowl.
Toss noodles, chicken, cucumber, and pepper with dressing, then chill 30 minutes.

Macro estimate (per serving, makes 6): 320 calories, 29 g protein, 7 g net carbs, 19 g fat

Cajun-Stuffed Chicken (cheesy center, big protein)
Ingredients

4 large chicken breasts (about 8 oz each)
2 tsp Cajun seasoning
1 tsp salt
1 tbsp olive oil
4 oz cream cheese, softened
1 cup shredded pepper jack
1/2 cup chopped spinach

Directions

Heat oven to 400°F. Cut a pocket in each chicken breast and season.
Mix cream cheese, pepper jack, and spinach, then stuff chicken.
Sear in oil 2 minutes per side, then bake 18 to 22 minutes until cooked through.

Macro estimate (per serving, 1 stuffed breast): 520 calories, 62 g protein, 3 g net carbs, 28 g fat

Sugar free Mardi Gras sweets that still feel like a treat

Mardi Gras desserts should feel festive, not fussy. The good news is these sugar-free Mardi Gras recipes let you keep the nostalgia (powdered “sugar,” cinnamon filling, praline flavor, warm sauces) without added sugar or a heavy carb hit. These gluten-free dessert alternatives use smart swaps like almond flour, coconut flour, eggs, Greek yogurt, and baking powder, plus sweeteners that behave more like sugar (a monk fruit and allulose blend is usually the easiest to bake with).

Beignets, king cake, and almond flour bakery style favorites with low carb swaps

Before you start, here are two “finishing” recipes you can use across beignets, king cake, and cupcakes.

Sugar-Free Vanilla Glaze (for drizzling, dipping, or icing)
Use this on king cake, beignets, monkey bread, and cupcakes.
Ingredients

3/4 cup powdered monk fruit sweetener
2 tbsp heavy cream
1 tbsp unsweetened Greek yogurt
1 tsp vanilla extract
1/8 tsp salt

Directions

Whisk powdered sweetener, cream, Greek yogurt, vanilla, and salt until smooth.
Add 1 to 2 tsp water if you want it thinner.
Use right away, it thickens as it sits.

Macro estimate (per 1 tbsp, makes about 12 tbsp): 15 calories, 0 g protein, 0 g net carbs, 1 g fat

Colored “Sanding Sugar” Alternative (Mardi Gras colors, no added sugar)
This gives you that classic purple, green, and gold look.
Ingredients

3/4 cup unsweetened shredded coconut
1/2 tsp liquid or gel food coloring (purple, green, or yellow)
1 tsp water (as needed)

Directions

Put coconut in a bowl. Add food coloring and 1/2 tsp water.
Stir until evenly tinted (add a few drops of water only if needed).
Spread on a plate to air-dry 10 minutes, then sprinkle over glaze.

Macro estimate (per 1 tbsp, about 12 servings): 25 calories, 0 g protein, 1 g net carbs, 2 g fat

Biscuit Beignets (quick, tender, oven or air-fryer friendly)
These taste like the “shortcut” version you’d grab hot, then bury in powdered sweetener.
Ingredients

1 1/2 cups almond flour
2 tbsp coconut flour
2 tsp baking powder
1/4 tsp salt
1 large egg
1/2 cup unsweetened Greek yogurt
2 tbsp melted butter
1 tbsp monk fruit and allulose blend sweetener
1 tsp vanilla extract
2 tbsp powdered monk fruit sweetener (for dusting)

Directions

Heat oven to 400°F. Line a sheet pan with parchment.
Whisk almond flour, coconut flour, baking powder, and salt.
Stir in egg, Greek yogurt, melted butter, sweetener, and vanilla.
Scoop 12 mounds onto the pan, then lightly flatten.
Bake 12 to 14 minutes until golden. Dust with powdered sweetener.

Macro estimate (per 1 of 12): 120 calories, 4 g protein, 2 g net carbs, 10 g fat

New Orleans Beignets (yeast-free, soft centers, “fried” in a skillet)
If you want that classic warm, pillowy bite, this gets you close without the sugar crash.
Ingredients

1 3/4 cups almond flour
3 tbsp coconut flour
2 tsp baking powder
1 tsp ground cinnamon
1/4 tsp salt
2 large eggs
1/2 cup unsweetened Greek yogurt
2 tbsp monk fruit and allulose blend sweetener
1 tsp vanilla extract
3 tbsp avocado oil (for frying)
2 tbsp powdered monk fruit sweetener (for dusting)

Directions

Whisk almond flour, coconut flour, baking powder, cinnamon, and salt.
Mix in eggs, Greek yogurt, sweetener, and vanilla to form a thick dough.
Let dough rest 5 minutes so it firms up.
Heat oil in a skillet over medium heat.
Drop dough by tablespoons, then gently flatten. Cook 2 to 3 minutes per side.
Dust with powdered sweetener and serve warm.

Macro estimate (per 1 of 10): 160 calories, 6 g protein, 3 g net carbs, 13 g fat

King Cake Beignets (cinnamon “swirl” filling, glazed)
Think beignet meets king cake, with a gooey center and a shiny glaze.
Ingredients

1 1/2 cups almond flour
2 tbsp coconut flour
2 tsp baking powder
1/4 tsp salt
2 large eggs
1/2 cup unsweetened Greek yogurt
1 tbsp monk fruit and allulose blend sweetener
1 tsp vanilla extract
2 tbsp butter, softened
1 tbsp powdered monk fruit sweetener
1 tsp ground cinnamon
1/2 batch Sugar-Free Vanilla Glaze (above)
3 tbsp colored coconut “sanding sugar” (above)

Directions

Heat oven to 400°F. Line a sheet pan with parchment.
Mix almond flour, coconut flour, baking powder, and salt.
Stir in eggs, Greek yogurt, sweetener, and vanilla. Rest 5 minutes.
In a small bowl, mash butter, powdered sweetener, and cinnamon.
Scoop 10 dough mounds on the pan. Press a small dent into each.
Add a small dab of cinnamon butter into each dent, then pinch dough over it.
Bake 12 to 14 minutes. Cool 5 minutes, glaze, then add colored coconut.

Macro estimate (per 1 of 10, with glaze): 190 calories, 7 g protein, 3 g net carbs, 16 g fat

Mardi Gras King Cake (soft ring cake, cinnamon cream cheese filling)
This keto king cake is the “slice and share” version, with a filling that keeps it moist for days.
Ingredients

2 cups almond flour
1/4 cup coconut flour
2 tsp baking powder
1 tbsp psyllium husk powder (optional, helps bread-like texture)
1 tsp ground cinnamon
1/2 tsp salt
3 large eggs
3/4 cup unsweetened Greek yogurt
1/4 cup melted butter
1/3 cup monk fruit and allulose blend sweetener
1 tsp vanilla extract
4 oz cream cheese, softened
2 tbsp powdered monk fruit sweetener
1/2 tsp vanilla extract (for filling)
1/2 batch Sugar-Free Vanilla Glaze (above)
1/4 cup colored coconut “sanding sugar” (above)

Directions

Heat oven to 350°F. Grease a bundt pan or form a ring on a lined sheet pan.
Whisk almond flour, coconut flour, baking powder, psyllium (if using), cinnamon, and salt.
Mix eggs, Greek yogurt, butter, sweetener, and vanilla, then stir into dry mix.
Mix cream cheese, powdered sweetener, and vanilla until smooth.
Spread half the batter in the pan, add cream cheese filling, then top with remaining batter.
Bake 35 to 45 minutes until set. Cool 20 minutes before glazing.
Drizzle glaze and top with colored coconut.

Macro estimate (per 1 of 12): 260 calories, 9 g protein, 4 g net carbs, 22 g fat

King Cake Monkey Bread (pull-apart bites, sticky glaze, party-ready)
This one is for snacking, it disappears fast at a Mardi Gras table.
Ingredients

2 cups almond flour
3 tbsp coconut flour
2 tsp baking powder
1/2 tsp salt
2 tsp ground cinnamon
2 large eggs
3/4 cup unsweetened Greek yogurt
3 tbsp melted butter
1/4 cup monk fruit and allulose blend sweetener
1/2 batch Sugar-Free Vanilla Glaze (above)
3 tbsp colored coconut “sanding sugar” (above)

Directions

Heat oven to 350°F. Grease an 8-inch round pan.
Mix dry ingredients in a bowl. Stir in eggs, Greek yogurt, butter, and sweetener.
Roll dough into 18 balls, then place in the pan.
Bake 18 to 22 minutes until browned and set.
Drizzle glaze while warm, then top with colored coconut.

Macro estimate (per 1 of 9, 2 balls per serving): 280 calories, 10 g protein, 4 g net carbs, 24 g fat

Praline-Cream Cheese King Cake (nutty swirl, richer filling)
This king cake for people who love pralines is sweet, toasty, and creamy.
Ingredients

2 cups almond flour
1/4 cup coconut flour
2 tsp baking powder
1 tsp cinnamon
1/2 tsp salt
3 large eggs
3/4 cup unsweetened Greek yogurt
1/4 cup melted butter
1/3 cup monk fruit and allulose blend sweetener
1 tsp vanilla extract
4 oz cream cheese, softened
1/4 cup chopped pecans
2 tbsp powdered monk fruit sweetener
1 tbsp heavy cream
1/2 batch Sugar-Free Vanilla Glaze (above)

Directions

Heat oven to 350°F. Grease a bundt pan or shape a ring on a lined pan.
Mix dry cake ingredients. Stir in eggs, Greek yogurt, butter, sweetener, and vanilla.
Beat cream cheese, pecans, powdered sweetener, and heavy cream until spreadable.
Layer half batter, add filling, then cover with remaining batter.
Bake 35 to 45 minutes until set. Cool, then glaze.

Macro estimate (per 1 of 12, with glaze): 290 calories, 10 g protein, 4 g net carbs, 25 g fat

Mini King Cake Cupcakes (easy portions, big king cake flavor)
All the keto king cake vibes, with built-in portion control.
Ingredients

1 1/2 cups almond flour
2 tbsp coconut flour
2 tsp baking powder
1 tsp cinnamon
1/4 tsp salt
2 large eggs
1/2 cup unsweetened Greek yogurt
1/4 cup melted butter
1/4 cup monk fruit and allulose blend sweetener
1 tsp vanilla extract
4 oz cream cheese, softened
2 tbsp powdered monk fruit sweetener
1/2 tsp vanilla extract (for filling)
1/2 batch Sugar-Free Vanilla Glaze (above)
2 tbsp colored coconut “sanding sugar” (above)

Directions

Heat oven to 350°F. Line a 12-cup muffin pan.
Mix dry ingredients. Stir in eggs, Greek yogurt, butter, sweetener, and vanilla.
Beat cream cheese with powdered sweetener and vanilla.
Fill liners halfway with batter, add 1 tsp filling, then top with batter.
Bake 16 to 18 minutes. Cool, glaze, then sprinkle colored coconut.

Macro estimate (per 1 of 12, with glaze): 190 calories, 7 g protein, 3 g net carbs, 16 g fat

Paczki (Polish-style filled donuts, Mardi Gras weekend energy)
Traditionally rich and jammy, this version keeps it low-sugar and still feels special.
Ingredients

2 cups almond flour
1/4 cup coconut flour
2 tsp baking powder
1/2 tsp salt
2 large eggs
3/4 cup unsweetened Greek yogurt
1/4 cup monk fruit and allulose blend sweetener
1 tsp vanilla extract
2 tbsp melted butter
1/3 cup sugar-free raspberry jam (or mashed berries sweetened to taste)
2 tbsp powdered monk fruit sweetener (for dusting)

Directions

Heat oven to 375°F. Line a sheet pan with parchment.
Mix dry ingredients, then stir in eggs, Greek yogurt, sweetener, vanilla, and butter.
Scoop 8 large mounds. Bake 16 to 18 minutes until set and golden.
Cool 10 minutes. Use a piping tip or knife to make a small pocket.
Fill each with jam. Dust with powdered sweetener.

Macro estimate (per 1 of 8): 240 calories, 9 g protein, 5 g net carbs, 20 g fat

Homemade Moon Pies (soft cookie cakes, marshmallow-style center)
If you grew up on Moon Pies, this hits the same cozy note.
Ingredients

2 cups almond flour
2 tbsp coconut flour
1 tsp baking powder
1/4 tsp salt
1/4 cup unsweetened cocoa powder
2 large eggs
1/3 cup monk fruit and allulose blend sweetener
1/4 cup melted butter
1 tsp vanilla extract
1/2 cup unsweetened Greek yogurt
1/2 cup sugar-free marshmallow creme (or whipped cream cheese sweetened to taste)
1/3 cup sugar-free chocolate chips, melted (optional for drizzle)

Directions

Heat oven to 350°F. Line two sheet pans with parchment.
Mix dry ingredients. Stir in eggs, sweetener, butter, vanilla, and Greek yogurt.
Scoop 16 small rounds. Bake 10 to 12 minutes, then cool fully.
Spread marshmallow creme on 8 cookies, top with remaining cookies.
Drizzle with melted sugar-free chocolate if you want.

Macro estimate (per 1 moon pie, makes 8): 260 calories, 8 g protein, 4 g net carbs, 22 g fat

Pralines and warm New Orleans desserts without added sugar

Warm New Orleans desserts are all about aroma and texture. Toasted pecans, buttery caramel notes, custardy bread pudding, and that dramatic bananas foster moment. Here’s the trick: allulose tends to melt and brown more like sugar, so it’s a great pick for pralines and caramel-style sauces.

Pecan Pralines (classic snap and chew, no added sugar)
Classic New Orleans pralines, buttery, nutty, and perfect for gifting or topping cheesecake.
Ingredients

2 tbsp butter
1/2 cup heavy cream
2/3 cup allulose (best for caramel)
1/4 tsp salt
1 tsp vanilla extract
1 1/2 cups chopped pecans

Directions

Line a sheet pan with parchment.
Heat butter, cream, allulose, and salt in a saucepan over medium heat.
Simmer 6 to 8 minutes, stirring often, until thick and glossy.
Turn off heat, stir in vanilla and pecans.
Spoon 12 mounds onto parchment. Cool until set.

Macro estimate (per 1 of 12): 140 calories, 1 g protein, 1 g net carbs, 14 g fat

Bread Pudding (low-carb bread, custardy center, crisp top)
This is the “warm bowl” dessert, and it works surprisingly well with low-carb bread.
Ingredients

6 slices low-carb bread, cubed (about 6 oz)
3 large eggs
1 1/2 cups unsweetened almond milk
1/2 cup heavy cream
1/3 cup monk fruit and allulose blend sweetener
1 tsp vanilla extract
1 tsp ground cinnamon
1/4 tsp salt
2 tbsp butter, melted

Directions

Heat oven to 350°F. Butter an 8-inch baking dish.
Add bread cubes to the dish.
Whisk eggs, almond milk, cream, sweetener, vanilla, cinnamon, and salt.
Pour custard over bread, press down gently, rest 10 minutes.
Drizzle melted butter on top.
Bake 35 to 45 minutes until set and browned.

Macro estimate (per 1 of 8, bread brand varies): 220 calories, 10 g protein, 5 g net carbs, 17 g fat

Creole Bread Pudding with Sugar-Free Bourbon Sauce (holiday-style, Mardi Gras-ready)
This feels like a restaurant dessert, warm spice with a silky sauce.
Ingredients

6 slices low-carb bread, cubed (about 6 oz)
3 large eggs
1 1/4 cups unsweetened almond milk
1/2 cup heavy cream
1/3 cup monk fruit and allulose blend sweetener
1 tsp vanilla extract
1 tsp cinnamon
1/8 tsp nutmeg
1/4 tsp salt
2 tbsp butter, melted
2 tbsp butter (for sauce)
1/3 cup allulose (for sauce)
1/3 cup heavy cream (for sauce)
2 tbsp bourbon (for sauce)
1/2 tsp vanilla extract (for sauce)
Pinch of salt (for sauce)

Directions

Heat oven to 350°F. Butter an 8-inch baking dish.
Add bread cubes to the dish.
Whisk eggs, almond milk, cream, sweetener, vanilla, spices, and salt.
Pour over bread, rest 10 minutes, then drizzle melted butter on top.
Bake 35 to 45 minutes until set.
For sauce, simmer butter, allulose, cream, bourbon, vanilla, and salt for 4 to 6 minutes until glossy.
Spoon warm sauce over bread pudding.

Macro estimate (per 1 of 8, with sauce, bread brand varies): 290 calories, 10 g protein, 5 g net carbs, 24 g fat

Brennan’s Bananas Foster (allulose caramel, fast stovetop)
This is the quickest way to get that famous caramel-banana flavor without sugar.
Ingredients

2 medium bananas, sliced
2 tbsp butter
1/3 cup allulose
1/2 tsp ground cinnamon
1 tbsp water
2 tbsp bourbon (optional)
1 tsp vanilla extract
Pinch of salt
1/4 cup chopped pecans (optional)

Directions

Melt butter in a skillet over medium heat.
Stir in allulose, cinnamon, water, and salt. Cook 2 to 3 minutes until syrupy.
Add bananas and cook 1 to 2 minutes, gently spooning sauce over them.
Turn off heat, stir in bourbon and vanilla. Add pecans if using.
Serve warm, great over sugar-free ice cream or cheesecake.

Macro estimate (per 1 of 4): 110 calories, 1 g protein, 8 g net carbs, 8 g fat

Bananas Foster Cheesecake (almond flour crust, high-protein filling)
Cheesecake is already a great low-sugar dessert, this version adds the bananas foster finish.
Ingredients

1 1/2 cups almond flour
3 tbsp melted butter
2 tbsp powdered monk fruit sweetener
1/4 tsp salt
16 oz reduced-fat cream cheese, softened
1 cup plain nonfat Greek yogurt
2 large eggs
1/2 cup monk fruit and allulose blend sweetener
1 tbsp lemon juice
1 tsp vanilla extract
1 medium banana, sliced (for topping)
2 tbsp butter (for topping)
1/4 cup allulose (for topping)
1/2 tsp cinnamon (for topping)
1 tbsp water (for topping)
1 tsp vanilla extract (for topping)
Pinch of salt (for topping)

Directions

Heat oven to 325°F. Grease a 9-inch springform pan.
Mix almond flour, butter, powdered sweetener, and salt. Press into pan.
Bake crust 10 minutes, then cool.
Beat cream cheese, Greek yogurt, sweetener, lemon juice, and vanilla until smooth.
Add eggs and mix just until combined.
Pour into crust. Bake 40 to 50 minutes until edges are set and center jiggles slightly.
Cool, then chill at least 4 hours.
For topping, simmer butter, allulose, cinnamon, water, and salt for 2 to 3 minutes.
Add banana slices for 30 to 60 seconds, then turn off heat and add vanilla. Spoon over cheesecake.

Macro estimate (per 1 of 12, topping included): 240 calories, 13 g protein, 5 g net carbs, 18 g fat

Seasonings, sauces, and drinks that make everything taste like Mardi Gras

If your macros are tight, your flavor has to be loud. The easiest way to keep gumbo, jambalaya, seafood, and even grilled chicken tasting like Mardi Gras is to build a strong “backbone” with a solid seasoning blend, then keep something fun to sip while you cook. These two recipes do both, without added sugar and without adding carbs where you don’t need them.

Creole seasoning you can make in 5 minutes

Creole seasoning, much like Cajun seasoning, is the shortcut to that New Orleans flavor you want, even when you’re cooking simple proteins like chicken breast, shrimp, or pork. This version gives you the classic balance of paprika, herbs, garlic, and a little heat. You can make it with or without salt, depending on how salty your sausage, stock, or seafood already is.

Creole Seasoning (about 1/2 cup)

Ingredients

2 tbsp smoked paprika (or sweet paprika)
1 tbsp garlic powder
1 tbsp onion powder
2 tsp dried oregano
2 tsp dried thyme
1 tsp dried basil
2 tsp fine sea salt (optional, see notes below)
1 1/2 tsp ground black pepper
1 tsp ground white pepper (optional, but it adds that “restaurant” edge)
1 tsp cayenne pepper (use 1/2 tsp for mild)
1/2 tsp celery seed (optional, great in gumbo and shrimp dishes)

Directions

Add everything to a small bowl.
Whisk well for 30 seconds, making sure the paprika and herbs are evenly mixed.
Pour into a clean, dry jar with a tight lid.

Storage tips

Store in a sealed jar in a cool, dark cabinet.
For best flavor, use within 6 months (it’s safe longer, but herbs fade).
Keep a small “daily” jar and refill it, so steam from the stove doesn’t get into your main batch.

How much to use per pound of protein

All-purpose starting point: 2 tsp per pound of chicken, shrimp, fish, pork, or beef.
Bolder flavor (great for sausage-free dishes): 1 tbsp per pound.
If you included salt: start with 2 tsp per pound, then taste before adding extra salt.
If you skipped salt: you can use the full 1 tbsp per pound more often, especially for meal prep.

Quick ways to use it (no extra recipe needed)

Blackened shrimp: Toss 1 lb shrimp with 1 tbsp seasoning and 1 tbsp oil, then sear fast.
Jambalaya-style skillet: Season chicken and cauliflower rice separately, it keeps the flavor from getting lost.
Gumbo pot control: Add half the seasoning early, then finish with a pinch at the end after tasting.
Remoulade sauce: Whisk 2 tsp seasoning into mayo, mustard, and lemon juice for a creamy dip base.
Creole sauce: Stir 1 tbsp into tomato sauce with bell peppers for fish or shrimp.

Big batch Cajun lemonade that is sugar free and party ready

This low carb drink keeps the party energy up without a sugar crash. It’s bright and tart like classic lemonade, with a gentle Cajun kick if you want it. Make it ahead, stash it in the fridge, and let people serve themselves. It also pairs well with spicy food because the cold citrus cools your mouth between bites.

Big-Batch Sugar-Free Cajun Lemonade (about 1 gallon)

Ingredients

3 cups lemon juice (fresh squeezed or bottled, no sugar added)
13 cups cold water
1/2 cup allulose (or 1/2 cup monk fruit blend), plus more to taste
1 tbsp lemon zest (optional, adds big aroma)
1/2 tsp vanilla extract (optional, makes it taste more like “old-school” lemonade)
Ice, for serving

Optional Cajun spice (choose one)

Jalapeño option: 1 jalapeño, thinly sliced (remove seeds for less heat)
Cayenne option: 1/8 tsp cayenne pepper (add 1/8 tsp more if you want a stronger kick)

Optional electrolyte add-in (great if you’re low-carb and sweating over a hot stove)

1 tsp fine sea salt
1/2 tsp lite salt (potassium chloride blend)

Directions

In a large pitcher or drink dispenser, whisk lemon juice and sweetener until the sweetener dissolves.
Add water, lemon zest (if using), and vanilla (if using), then stir again.
If adding jalapeño, drop the slices in and let it chill for 30 to 60 minutes, then taste. Pull the pepper when the heat feels right.
If adding cayenne, sprinkle it in slowly while stirring, then taste after 2 minutes.
Chill at least 1 hour. Serve over plenty of ice.

Serving notes

If it tastes too sharp, add more water, 1/2 cup at a time.
If it tastes “thin,” add a pinch more salt (even without the electrolyte option). Salt makes citrus taste brighter, not salty.

Storage

Store covered in the fridge for up to 4 days.
If using jalapeño, remove slices after you like the heat level, the spice keeps building as it sits.

Macro estimate (per 8 oz, 1/16 of recipe) Macros will vary by lemon juice brand and exact sweetener, but this is a realistic target for most setups:

Calories: ~10
Protein: 0 g
Net carbs: ~4 g
Fat: 0 g

If you want lower carbs per cup, use a little less lemon juice (2 1/2 cups instead of 3), then add more zest for that strong lemon pop.

Enjoy!

Experience Keto Mardi Gras with food that tastes bold and familiar while staying high-protein, low-carb, and sugar-free. Keep the holy trinity, pick a smart thickener, and lean on shrimp, chicken, and sausage to carry the meal. The result feels like a real party plate, not a “diet” redo, and consistency is what makes it work year after year.

Build your menu of Mardi Gras recipes like this: one main (Shrimp-and-Sausage Gumbo), one dip (Hot Crawfish Dip with celery and cucumber), one dessert (Mardi Gras King Cake Beignets). Track your own macros, taste as you season (especially with salty sausage and spice blends), and make it your tradition.

Quick safety notes for hosting: chill seafood fast, store it at 40°F or below, and reheat leftovers until steaming hot. If you’re serving a crowd, label spice levels (mild, medium, hot) so everyone can grab what they’ll enjoy. Thanks for cooking along, what healthy Mardi Gras food is the first recipe you want on your Mardi Gras table?