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

New Orleans food can still taste like New Orleans food, even when you’re enjoying High-Protein, Low-Carb, Sugar Free New Orleans Recipes packed with keto-friendly protein. The good news is that a lot of Cajun and Creole classics are already protein-forward, think shrimp, crawfish, catfish, salmon, chicken thighs, andouille sausage, and beef.

Most of the work is in the swaps. This collection keeps the flavor by trading rice for riced cauliflower, flour for low-carb thickeners, and sugary sauces for spice and fat (butter, olive oil, heavy cream, cream cheese). You’ll still get that bold kick from Creole seasoning (no added sugar), cayenne, paprika, and garlic powder, plus the holy trinity and more, like bell peppers, celery, onions, zucchini, spinach, and okra.

Inside, you’ll find 50+ high-protein low-carb sugar-free New Orleans recipes grouped by type (seafood, mains, salads, soups, and more). Each recipe includes ingredients, step-by-step directions, and estimated macros per serving (calories, protein, net carbs, fat, diabetic exchanges).

Ingredients: listed on their own lines for quick shopping.
Directions: written on separate lines, step-by-step, so it’s easy to follow.

Before you cook: the easy low-carb substitutions that keep New Orleans recipes low-carb and sugar free

New Orleans flavor doesn’t come from sugar or a pile of flour. It comes from layered aromatics, bold spices, and the right cooking moves. If you set yourself up before the pan gets hot, you can keep classic dishes like gumbo, étouffée, grillades, and creamy seafood sauces low-carb and sugar free without losing that familiar taste.

Think of it like building a house. The protein (shrimp, crawfish, catfish, salmon, chicken thighs, andouille sausage, beef) is the frame, but your seasonings, veggies, and thickeners are what make it feel like home. These low-carb substitutions are simple, repeatable, and they work across seafood, mains, salads, and soups.

The Holy Trinity, Cajun spices, and how to keep seasonings sugar free

If you want real Cajun and Creole flavor, start with the holy trinity: onion, celery, and bell pepper. This mix matters because it brings sweetness (without sugar), a savory backbone, and that “cooked-all-day” depth even when dinner is fast. When you sweat the trinity in butter or olive oil, the vegetables soften and their flavors melt together. That’s the base note you taste in gumbo, jambalaya-style skillets, étouffée, and many pan sauces, all anchored by the holy trinity.

A few quick tips make the trinity work harder for you:

Dice it small for sauces and soups so it disappears into the dish.
Keep a little texture (slightly larger chop) for skillet meals and lettuce wraps.
Add garlic after the trinity softens, so it doesn’t burn and turn bitter.

Seasoning is where “low-carb and sugar free” can secretly fall apart. Many store blends include sugar or sugar-like additives to prevent clumping and boost color. Use this simple label checklist when you buy Creole seasoning (or Cajun seasoning):

Look for “0g added sugar” on the nutrition label.
Scan the ingredients for sugar words.
Avoid dextrose when possible.
Avoid maltodextrin when possible (it’s common in spice blends).
Watch for “brown sugar”, “cane sugar”, “corn syrup solids”, “honey powder” and similar add-ins.
Choose salt levels on purpose; some blends are very salty, which can throw off a recipe.

If you want a dependable option, keep a basic DIY blend idea in mind. Most Creole-style mixes rely on: paprika, garlic powder, onion powder, cayenne, black pepper, oregano, thyme, and salt. That combo hits smoky, savory, and spicy, which is what your taste buds expect in New Orleans food, even without sugar.

Low-carb bases that still feel like the real thing

A lot of New Orleans dishes are built on rice, bread, or pasta. The trick isn’t to copy them perfectly. It’s to pick a base that soaks up sauce, carries seasoning, and gives you that comforting bite. These options do it well, and they fit low-carb, sugar-free eating. For breading, almond flour works as a low-carb substitution in place of traditional flour.

Here are the go-to swaps that keep the vibe:

Cauliflower rice: Best for étouffée, shrimp Creole-style bowls, and anything “over rice.” It takes on Creole seasoning, paprika, and cayenne like a champ.
Shredded cabbage: A great stand-in for rice or noodles in skillet meals with andouille sausage, chicken thighs, or beef. It holds up to heat and doesn’t turn mushy fast.
Zucchini noodles: Perfect with creamy sauces (think garlic, butter, heavy cream, and a little Parmesan if you use it). Pair with shrimp or salmon for an easy high-protein plate.
Mashed cauliflower: A comfort swap for anything that would sit on mashed potatoes, like saucy shrimp or rich chicken dishes. Cream cheese helps it taste fuller and smoother.
Lettuce wraps: Use for blackened shrimp, crawfish salad, or spicy beef filling. Crisp lettuce gives you a fresh snap that cuts through rich fats.

Cauliflower rice is the most common swap, but it can turn watery if you treat it like regular rice. Use this simple method:

Cook it over high heat.
Don’t overcrowd the pan (steam makes it soggy).
If it looks wet, pat it dry before cooking, or let it sit in a towel for a minute.
Finish with butter or olive oil and a pinch of Creole seasoning for flavor.

For extra New Orleans-style payoff, spoon saucy proteins over these bases instead of mixing everything together. It keeps the base from getting soggy and makes each bite taste more like the original dish. If a recipe calls for subtle sweetness, Swerve sweetener adds it without carbs or sugar.

Thickening gumbo, etouffee, and sauces without flour

Flour-based roux is classic, but it’s not required to get that rich, cling-to-your-spoon texture. You can thicken gumbo, étouffée, and creamy sauces with low-carb options that still taste right. The key is to choose one thickener, then use it with a light hand. You want silky, not gummy.

Start with okra. Okra is traditional in gumbo for a reason. When it simmers, it releases natural thickening power that gives the broth body. If you don’t love the texture, slice it thin and simmer it long enough to soften. Okra also plays well with the usual New Orleans line-up: onion, celery, bell pepper, minced garlic, Creole seasoning, paprika, and cayenne, plus proteins like shrimp, chicken thighs, and andouille sausage.

If okra isn’t your thing (or you want even more thickness), use technique first:

Reduce the liquid: Simmer uncovered so water evaporates and flavors concentrate. This works especially well with seafood soups and shrimp-based sauces.
Emulsify with fat: Butter and olive oil help sauces feel thicker on the tongue, even without starch.

For creamy dishes like crawfish étouffée-style sauce or a rich skillet with spinach, you can add a small amount of cream cheese. It thickens, adds tang, and makes the sauce feel “finished.” Heavy cream also helps, but cream cheese gives more structure with less volume.

Another option is xanthum gum, but treat it like seasoning, not like flour. Use a tiny amount, then whisk very well and give it a minute to hydrate. Sprinkle it lightly, don’t dump it in one spot.

One warning that saves a batch: too much xanthum gum turns slimy. If you’ve ever had a sauce feel slick or stretchy, that’s usually the cause. When in doubt, reduce the pot a little longer and stop early. You can always add more thickness, but it’s hard to undo gummy sauce.

With these swaps, your gumbo and étouffée can stay bold, rich, and spoon-coating, without flour and without sneaky sugar in the seasonings.

High-protein, low-carb seafood and Cajun classics

If you want New Orleans flavor without the carb load, seafood and Cajun classics are your best friend. These recipes keep the “holy trinity” base, bold Creole spice, butter, and minced garlic, then swap out rice and flour for cauliflower rice, veggie noodles, okra, reduction, and a little cream cheese when you want it rich. Heat is always adjustable, start mild, then add cayenne a pinch at a time.

Seafood and Cajun classics recipe cards (ingredients, directions, macros)

Low-Carb Jambalaya One-Pan Dinner (chicken, keto cajun shrimp, andouille sausage, cauliflower rice)
Cook time: 35 minutes
Ingredients (4 servings)

Chicken thighs, boneless skinless, 1 1/2 lb, cut bite-size
Shrimp, peeled and deveined, 1 1/2 lb
Andouille sausage, 10 oz, sliced
Cauliflower rice, 5 cups
Onion, 1 cup, diced
Bell peppers, 1 cup, diced
Celery, 1/2 cup, diced
Minced garlic, 4 cloves
Chicken broth, 1/2 cup
Creole seasoning (no added sugar), 2 tsp
Cajun seasoning, 1 tsp
Paprika, 1 tsp
Cayenne, 1/4 tsp (optional)
Olive oil, 2 tbsp

Directions

Heat olive oil in a large skillet, brown andouille sausage 3 to 4 minutes.
Add chicken, cook 6 to 8 minutes, then add onion, bell peppers, celery, and minced garlic.
Stir in spices, add broth, and simmer 5 minutes.
Add cauliflower rice, cook 5 to 7 minutes, then add keto cajun shrimp until pink, 2 to 3 minutes.

Macros (est. per serving): 520 cal, 47g protein, 10g net carbs, 30g fat

Low Carb Gumbo Keto Style (roux-less, chicken thighs, beef kielbasa, okra, 4-to-6-hour simmer)
Cook time: 4 to 6 hours (low simmer)
Ingredients (4 servings)

Chicken thighs, 2 lb
Beef kielbasa, 12 oz, sliced
Okra, sliced, 2 cups
Onion, 1 cup, diced
Bell peppers, 1 cup, diced
Celery, 1 cup, diced
Minced garlic, 5 cloves
Chicken broth, 8 cups
Butter, 2 tbsp
Creole seasoning (no added sugar), 2 tsp
Cajun seasoning, 1 tsp
Garlic powder, 1 tsp
Paprika, 1 tsp
Cayenne, 1/4 tsp (optional)
File powder, 1/2 tsp (optional traditional thickener)

Directions

Melt butter in a pot, cook onion, bell peppers, and celery 8 minutes, then add minced garlic 1 minute.
Add kielbasa, seasonings, okra, and broth, then bring to a gentle simmer.
Add chicken thighs, cover, and simmer on low 4 to 6 hours until very tender.
Shred chicken, return to pot, stir in file powder if using, and simmer uncovered 10 minutes to thicken.

Macros (est. per serving): 560 cal, 44g protein, 9g net carbs, 36g fat

New Orleans BBQ Spicy Shrimp (olive oil, Old Bay, minced garlic, cayenne, broth-thickened)
Cook time: 20 minutes
Ingredients (4 servings)

Shrimp, peeled and deveined, 1 1/2 lb
Olive oil, 3 tbsp
Butter, 2 tbsp
Minced garlic, 6 cloves
Old Bay, 2 tsp
Paprika, 1 tsp
Cayenne, 1/4 tsp (optional)
Chicken broth, 3/4 cup
Lemon juice, 1 tbsp
Salt and black pepper, to taste

Directions

Warm olive oil and butter in a skillet, add minced garlic for 30 seconds.
Stir in Old Bay, paprika, cayenne, then add broth and simmer 5 minutes to reduce. The sauce’s richness rivals shrimp scampi.
Add spicy shrimp, cook 2 to 3 minutes per side until just done.
Finish with lemon juice, taste for salt, and spoon sauce over shrimp.

Macros (est. per serving): 360 cal, 34g protein, 2g net carbs, 23g fat

Crabmeat Stuffed Baked Catfish (catfish fillets, cream cheese, blue crab)
Cook time: 25 minutes (fish to 145 F)
Ingredients (4 servings)

Catfish fillets, 4 (about 6 oz each)
Blue crabmeat, 8 oz, picked over
Cream cheese, 4 oz, softened
Green onion, 1/4 cup, sliced
Garlic powder, 1 tsp
Paprika, 1 tsp
Creole seasoning (no added sugar), 1 tsp
Cajun seasoning, 1/2 tsp
Butter, 2 tbsp, melted
Lemon wedges, for serving

Directions

Heat oven to 400 F, grease a baking dish.
Mix crab, cream cheese, green onion, garlic powder, paprika, Creole seasoning, and Cajun seasoning.
Top each catfish fillet with crab mixture, drizzle with melted butter.
Bake 15 to 18 minutes, until fish hits 145 F in the thickest part.

Macros (est. per serving): 330 cal, 39g protein, 3g net carbs, 18g fat

Salmon Mardi Gras (skin-on salmon, cajun cream sauce)
Cook time: 25 minutes (salmon to 145 F)
Ingredients (4 servings)

Skin-on salmon fillets, 4 (about 6 oz each)
Olive oil, 1 tbsp
Butter, 2 tbsp
Heavy cream, 3/4 cup
Minced garlic, 3 cloves
Creole seasoning (no added sugar), 2 tsp
Paprika, 1 tsp
Spinach, 3 cups (optional)
Lemon juice, 1 tbsp

Directions

Sear salmon skin-side down in oil, 4 to 5 minutes, flip 2 minutes, then remove.
Add butter and minced garlic, cook 30 seconds, then stir in heavy cream and seasonings for the cajun cream sauce.
Simmer 3 to 5 minutes to thicken, wilt spinach if using.
Return salmon to sauce, heat to 145 F, finish with lemon juice.

Macros (est. per serving): 540 cal, 39g protein, 4g net carbs, 40g fat

Cajun Shrimp Bowls (bell peppers, onions, avocado, lime)
Cook time: 20 minutes
Ingredients (4 servings)

Shrimp, peeled and deveined, 1 1/2 lb
Bell peppers, 2 cups, sliced
Onion, 1 cup, sliced
Olive oil, 2 tbsp
Creole seasoning (no added sugar), 2 tsp
Cajun seasoning, 1 tsp
Paprika, 1 tsp
Cayenne, 1/4 tsp (optional)
Avocados, 2, sliced
Lime juice, 2 tbsp
Cauliflower rice, 4 cups, warmed (optional base)

Directions

Sauté bell peppers and onion in olive oil 6 to 8 minutes.
Add shrimp and seasonings, cook 2 to 3 minutes per side.
Squeeze lime over everything, adjust salt and heat.
Serve over cauliflower rice and top with avocado.

Macros (est. per serving, with avocado, no cauliflower rice): 420 cal, 34g protein, 9g net carbs, 28g fat

Blackened Shrimp Zoodles (pesto, zucchini noodles)
Cook time: 20 minutes
Ingredients (4 servings)

Shrimp, peeled and deveined, 1 1/2 lb
Zucchini noodles, 6 cups
Olive oil, 2 tbsp
Butter, 1 tbsp
Creole seasoning (no added sugar), 2 tsp
Paprika, 1 tsp
Garlic powder, 1/2 tsp
Pesto (sugar-free), 1/3 cup
Lemon juice, 1 tbsp

Directions

Pat shrimp dry, toss with Creole seasoning, paprika, and garlic powder.
Sear shrimp in olive oil 2 to 3 minutes per side, set aside.
Quickly sauté zoodles in butter 2 to 3 minutes, keep them crisp.
Toss zoodles with pesto and lemon juice, top with shrimp.

Macros (est. per serving): 410 cal, 37g protein, 7g net carbs, 25g fat

Shrimp Creole (tomato sauce, cauliflower rice)
Cook time: 35 minutes
Ingredients (4 servings)

Shrimp, peeled and deveined, 1 1/2 lb
Onion, 1 cup, diced
Bell peppers, 1 cup, diced
Celery, 1/2 cup, diced
Minced garlic, 4 cloves
Olive oil, 2 tbsp
Tomato sauce (no sugar added), 15 oz
Chicken broth, 1/2 cup
Creole seasoning (no added sugar), 2 tsp
Paprika, 1 tsp
Cayenne, 1/4 tsp (optional)
Cauliflower rice, 5 cups, warmed

Directions

Sauté onion, bell peppers, and celery in olive oil 8 minutes, add minced garlic 1 minute.
Stir in tomato sauce, broth, and seasonings, simmer 15 minutes.
Add shrimp, cook 3 to 4 minutes until pink.
Serve over cauliflower rice and adjust heat to taste.

Macros (est. per serving, with cauliflower rice): 390 cal, 35g protein, 14g net carbs, 18g fat

Grilled Cajun Haddock (with roasted cabbage steaks)
Cook time: 25 minutes (fish to 145 F)
Ingredients (4 servings)

Haddock fillets, 4 (about 6 oz each)
Olive oil, 2 tbsp
Cajun seasoning, 2 tsp
Paprika, 1 tsp
Garlic powder, 1 tsp
Cabbage, 1 large head, sliced into 4 steaks
Butter, 2 tbsp
Lemon wedges, for serving

Directions

Heat oven to 425 F, brush cabbage steaks with olive oil and season lightly.
Roast cabbage 18 to 22 minutes, flipping once, then dot with butter.
Season haddock, grill or pan-sear 3 to 4 minutes per side.
Cook haddock to 145 F, serve with cabbage and lemon.

Macros (est. per serving): 320 cal, 38g protein, 8g net carbs, 14g fat

Crawfish Etouffee (cream cheese or xanthum gum thickener)
Cook time: 30 minutes
Ingredients (4 servings)

Crawfish tails, 1 1/2 lb
Butter, 3 tbsp
Onion, 1 cup, diced
Bell peppers, 1 cup, diced
Celery, 1/2 cup, diced
Minced garlic, 4 cloves
Chicken broth, 1 cup
Heavy cream, 1/2 cup
Cream cheese, 3 oz (or xanthum gum, 1/4 tsp)
Creole seasoning (no added sugar), 2 tsp
Paprika, 1 tsp
Cauliflower rice, 5 cups, warmed

Directions

Cook onion, bell peppers, and celery in butter 8 minutes, add minced garlic 1 minute.
Add broth, heavy cream, and seasonings, simmer 5 minutes.
Stir in cream cheese until smooth (or whisk in xanthum gum lightly), then add crawfish 2 to 3 minutes.
Serve over cauliflower rice, add cayenne if you want more heat.

Macros (est. per serving, with cauliflower rice): 520 cal, 36g protein, 12g net carbs, 36g fat

Bacon-Wrapped Shrimp with Creole Remoulade (use sugar-free mayo and mustard)
Cook time: 25 minutes
Ingredients (4 servings)

Shrimp, large, peeled and deveined, 1 1/2 lb
Bacon, 12 slices, cut in half
Creole seasoning (no added sugar), 1 1/2 tsp
Cajun seasoning, 1/2 tsp
Paprika, 1 tsp
Garlic powder, 1/2 tsp
Sugar-free mayo, 1/2 cup
Yellow mustard, 1 tbsp
Lemon juice, 1 tbsp
Cayenne, pinch (optional)

Directions

Heat oven to 425 F, season shrimp.
Wrap each shrimp with bacon, place on a rack-lined sheet pan.
Bake 12 to 15 minutes, broil 1 to 2 minutes to crisp bacon (watch closely).
Stir mayo, mustard, lemon, and cayenne, serve as a dip.

Macros (est. per serving): 470 cal, 38g protein, 2g net carbs, 34g fat

Snapper with Crawfish Cream Sauce (minced garlic, heavy cream, crawfish)
Cook time: 25 minutes (fish to 145 F)
Ingredients (4 servings)

Red snapper fillets, 4 (about 6 oz each)
Olive oil, 1 tbsp
Butter, 2 tbsp
Minced garlic, 4 cloves
Heavy cream, 1 cup
Crawfish tails, 12 oz
Creole seasoning (no added sugar), 2 tsp
Paprika, 1 tsp
Lemon juice, 1 tbsp

Directions

Season snapper, sear in oil 3 to 4 minutes per side, then remove.
Add butter and minced garlic, cook 30 seconds, then add heavy cream and seasonings.
Simmer 4 to 6 minutes to thicken, stir in crawfish 2 minutes.
Return snapper to pan, warm to 145 F, finish with lemon juice.

Macros (est. per serving): 520 cal, 44g protein, 3g net carbs, 36g fat

Seared Scallops with Lemon Butter
Cook time: 15 minutes
Ingredients (4 servings)

Sea scallops, patted dry, 1 1/2 lb
Olive oil, 1 tbsp
Butter, 4 tbsp
Minced garlic, 2 cloves
Lemon zest, 1 tsp
Lemon juice, 2 tbsp
Paprika, 1/2 tsp
Salt and black pepper, to taste

Directions

Season scallops with salt, pepper, and paprika.
Sear in hot oil 2 minutes per side until browned, then remove.
Lower heat, melt butter, add minced garlic 30 seconds, then add lemon zest and juice.
Spoon lemon butter over scallops and serve right away.

Macros (est. per serving): 360 cal, 32g protein, 3g net carbs, 24g fat

Blackened Redfish (butter, heavy spice)
Cook time: 15 minutes (fish to 145 F)
Ingredients (4 servings)

Redfish fillets, 4 (about 6 oz each)
Butter, 3 tbsp, melted
Creole seasoning (no added sugar), 2 tsp
Paprika, 2 tsp
Garlic powder, 1 tsp
Cayenne, 1/4 tsp (optional)
Olive oil, 1 tbsp (for pan)
Lemon wedges, for serving

Directions

Pat fish dry, brush with melted butter.
Mix spices, coat fish on both sides.
Sear in a hot oiled skillet 3 to 4 minutes per side.
Cook to 145 F, rest 2 minutes, serve with lemon.

Macros (est. per serving): 350 cal, 41g protein, 1g net carbs, 20g fat

Shrimp and Cauliflower Grits (minced garlic cauliflower mash)
Cook time: 30 minutes
Ingredients (4 servings)

Shrimp, peeled and deveined, 1 1/2 lb
Cauliflower florets, 6 cups
Cream cheese, 4 oz
Butter, 2 tbsp
Heavy cream, 1/2 cup
Minced garlic, 4 cloves
Creole seasoning (no added sugar), 2 tsp
Paprika, 1 tsp
Olive oil, 1 tbsp
Green onion, 1/4 cup, sliced (optional)

Directions

Boil or steam cauliflower until very soft, 10 to 12 minutes, then drain well.
Mash with cream cheese, butter, heavy cream, season with salt and a pinch of Creole seasoning.
Sauté minced garlic in olive oil 30 seconds, add shrimp and spices, cook 2 to 3 minutes per side.
Serve shrimp over cauliflower “grits”, top with green onion if you like.

Macros (est. per serving): 510 cal, 41g protein, 10g net carbs, 34g fat

Hearty meat mains that taste like New Orleans style comfort food

Sometimes you want that New Orleans style comfort-food feel without the carbs that usually come with it. These meat-forward mains hit the mark with Creole spice, minced garlic, butter, and pan sauces that cling to every bite. They’re built for weeknights, but they still taste like something you’d order out. Andouille sausage stars in several for that authentic kick.

A quick label habit keeps these truly sugar free. When you buy Creole seasoning, Cajun seasoning, and marinara, look for “no sugar added” on the front, then confirm on the back:

Check the nutrition label for 0g added sugars.
Scan the ingredient list for sugar, cane sugar, brown sugar, corn syrup, dextrose, maltodextrin, honey, agave, or molasses.
If a seasoning blend tastes “sweet” for no reason, it often has added sugar.

Food safety matters too. Cook to these safe internal temps:

Chicken: 165 F
Pork chops: 145 F, then rest 3 minutes

Beef, pork, and chicken recipe cards (ingredients, directions, macros)

Garlic Butter Steak Bites (sirloin, butter, minced garlic, Italian herbs)
Cook time: 15 minutes
Ingredients (4 servings)

Sirloin steak, 1 1/2 lb, cut into 1-inch cubes
Butter, 3 tbsp
Olive oil, 1 tbsp
Minced garlic, 5 cloves
Italian herbs, 1 1/2 tsp
Salt, 3/4 tsp (or to taste)
Black pepper, 1/2 tsp

Directions

Pat steak dry, season with salt and pepper.
Heat olive oil in a large skillet over medium-high heat.
Sear steak bites in a single layer, 2 to 3 minutes per side.
Lower heat to medium, add butter and minced garlic, cook 30 to 45 seconds.
Toss in Italian herbs, coat steak, then serve right away.

Macros (est. per serving): 430 cal, 34g protein, 1g net carbs, 32g fat

Andouille Sausage and Veggie Skillet (bell peppers, onion, zucchini)
Cook time: 20 minutes
Ingredients (4 servings)

Andouille sausage, 12 oz, sliced
Bell peppers, 2 cups, sliced
Onion, 1 cup, sliced
Zucchini, 2 cups, half-moons
Olive oil, 1 tbsp (if needed)
Creole seasoning (no added sugar), 2 tsp
Paprika, 1 tsp
Garlic powder, 1/2 tsp
Cayenne, 1/8 tsp (optional)

Directions

Brown andouille sausage in a large skillet, 3 to 4 minutes.
Add bell peppers and onion, cook 6 minutes, stirring often.
Add zucchini, cook 4 to 5 minutes until just tender.
Sprinkle in Creole seasoning, paprika, garlic powder, and cayenne, then toss well.

Macros (est. per serving): 360 cal, 17g protein, 7g net carbs, 29g fat

Cajun Chicken Thighs (skin-on, marinated, pan-seared)
Cook time: 25 minutes (plus 20 minutes marinate)
Ingredients (4 servings)

Chicken thighs, skin-on, bone-in, 8 small (about 2 lb)
Olive oil, 2 tbsp
Lemon juice, 1 tbsp
Cajun seasoning, 2 tsp
Paprika, 1 tsp
Garlic powder, 1 tsp
Cayenne, 1/4 tsp (optional)

Directions

Mix olive oil, lemon juice, Cajun seasoning, paprika, garlic powder, and cayenne.
Coat chicken, marinate 20 to 60 minutes.
Heat a skillet over medium heat, place thighs skin-side down.
Cook 10 to 12 minutes until skin is crisp, then flip.
Cook 10 to 12 minutes more, until chicken reaches 165 F.

Macros (est. per serving): 440 cal, 34g protein, 1g net carbs, 33g fat

Beef Lettuce Wrap Burgers (Creole seasoning, lettuce cups)
Cook time: 15 minutes
Ingredients (4 servings)

Ground beef (85 to 90 percent lean), 1 1/2 lb
Creole seasoning (no added sugar), 2 tsp
Garlic powder, 1 tsp
Paprika, 1 tsp
Salt, 1/2 tsp (adjust for seasoning salt level)
Olive oil, 1 tsp (for pan)
Romaine or butter lettuce, 12 large leaves
Onion, 1/2 cup, thin-sliced (optional)
Dill pickles (no sugar added), 1/2 cup (optional)

Directions

Mix beef with Creole seasoning, garlic powder, paprika, and salt.
Form 4 patties, press a small dimple in the center of each.
Sear in a hot skillet with a little olive oil, 3 to 5 minutes per side.
Rest 2 minutes, then serve in lettuce cups with onion and pickles.

Macros (est. per serving, burger plus lettuce): 410 cal, 30g protein, 2g net carbs, 32g fat

Smothered Pork Chops (light creamy gravy, onions)
Cook time: 25 minutes
Ingredients (4 servings)

Pork chops, boneless, 4 (about 6 oz each)
Butter, 2 tbsp
Olive oil, 1 tbsp
Onion, 1 1/2 cups, thin-sliced
Minced garlic, 3 cloves
Chicken broth, 3/4 cup
Heavy cream, 1/3 cup
Creole seasoning (no added sugar), 1 1/2 tsp
Paprika, 1 tsp
Black pepper, 1/2 tsp

Directions

Season pork chops with Creole seasoning, paprika, and pepper.
Sear chops in olive oil, 3 minutes per side, then remove.
Add butter and onions, cook 6 to 8 minutes until soft.
Add minced garlic for 30 seconds, then stir in broth and scrape the pan.
Stir in heavy cream, return chops, and simmer 5 to 7 minutes.
Cook pork to 145 F, then rest 3 minutes before serving.

Macros (est. per serving): 460 cal, 38g protein, 5g net carbs, 32g fat

Meatloaf with Creole Seasoning (pork rinds binder)
Cook time: 55 minutes
Ingredients (6 servings)

Ground beef, 1 lb
Ground pork, 1 lb
Pork rinds, crushed, 1 cup
Eggs, 2
Onion, 3/4 cup, finely diced
Bell peppers, 1/2 cup, finely diced
Minced garlic, 3 cloves
Creole seasoning (no added sugar), 2 tsp
Paprika, 1 tsp
Garlic powder, 1 tsp
No-sugar-added ketchup, 2 tbsp (optional glaze)

Directions

Heat oven to 375 F, line a sheet pan or grease a loaf pan.
Mix beef, pork, crushed pork rinds, eggs, onion, bell peppers, minced garlic, and seasonings.
Shape into a loaf, spread ketchup on top if using.
Bake 45 to 55 minutes, rest 10 minutes, then slice.

Macros (est. per serving, with optional ketchup): 420 cal, 29g protein, 3g net carbs, 32g fat

Creamy Chicken and Sausage Skillet (Parmesan cream sauce)
Cook time: 25 minutes
Ingredients (4 servings)

Chicken breast, 1 1/2 lb, sliced (or thighs)
Andouille sausage, 8 oz, sliced
Butter, 2 tbsp
Minced garlic, 4 cloves
Heavy cream, 3/4 cup
Parmesan, finely grated, 1/2 cup
Spinach, 3 cups
Creole seasoning (no added sugar), 2 tsp
Paprika, 1 tsp

Directions

Brown andouille sausage in a skillet, 3 minutes, then remove.
Add chicken breast, season with Creole seasoning and paprika, cook 6 to 8 minutes.
Add butter and minced garlic, cook 30 seconds.
Stir in heavy cream and Parmesan, simmer 3 to 5 minutes to thicken.
Wilt in spinach, return sausage, heat through.
Cook chicken to 165 F before serving.

Macros (est. per serving): 610 cal, 48g protein, 4g net carbs, 44g fat

Grilled Ribeye with Herb Butter
Cook time: 15 minutes (plus rest)
Ingredients (4 servings)

Ribeye steaks, 2 large (about 2 lb total)
Salt, 1 tsp
Black pepper, 1 tsp
Butter, 4 tbsp, softened
Italian herbs, 1 1/2 tsp
Minced garlic, 1 clove
Lemon zest, 1/2 tsp (optional)

Directions

Salt and pepper steaks, let sit at room temp 15 minutes.
Grill over high heat, 4 to 6 minutes per side (based on thickness).
Mix butter with herbs, minced garlic, and lemon zest.
Rest steaks 5 to 10 minutes, then top with herb butter.

Macros (est. per serving, 8 oz cooked ribeye plus butter): 690 cal, 46g protein, 1g net carbs, 56g fat

Sausage Stuffed Portobello Mushrooms (Manchego)
Cook time: 25 minutes
Ingredients (4 servings)

Portobello mushroom caps, 4 large
Andouille sausage, 10 oz, diced
Onion, 1/2 cup, finely diced
Bell peppers, 1/2 cup, finely diced
Butter, 1 tbsp
Creole seasoning (no added sugar), 1 1/2 tsp
Paprika, 1 tsp
Manchego cheese, shredded, 3/4 cup

Directions

Heat oven to 400 F, scrape gills from mushrooms and place on a sheet pan.
Brown andouille sausage in a skillet, 3 to 4 minutes.
Add butter, onion, and bell peppers, cook 4 to 5 minutes.
Season with Creole seasoning and paprika.
Fill mushroom caps, top with Manchego.
Bake 12 to 15 minutes until mushrooms are tender and cheese melts.

Macros (est. per serving): 390 cal, 20g protein, 6g net carbs, 30g fat

Chicken Thighs with Bacon Cream Sauce
Cook time: 30 minutes
Ingredients (4 servings)

Chicken thighs, boneless skinless, 1 1/2 lb
Bacon, 6 slices, chopped
Minced garlic, 4 cloves
Heavy cream, 3/4 cup
Chicken broth, 1/3 cup
Cajun seasoning, 2 tsp
Paprika, 1 tsp
Black pepper, 1/2 tsp

Directions

Cook bacon in a skillet until crisp, then remove.
Season chicken with Cajun seasoning, paprika, and pepper.
Sear chicken in bacon fat, 5 to 6 minutes per side.
Add minced garlic for 30 seconds, then add broth and heavy cream.
Simmer 5 minutes to thicken, stir bacon back in.
Cook chicken to 165 F before serving.

Macros (est. per serving): 640 cal, 45g protein, 3g net carbs, 49g fat

Italian Meatballs with Zoodles (no-sugar marinara)
Cook time: 30 minutes
Ingredients (4 servings)

Ground beef, 1 lb
Ground pork, 1/2 lb
Egg, 1
Parmesan, 1/3 cup
Minced garlic, 3 cloves
Italian herbs, 2 tsp
Salt, 3/4 tsp
Black pepper, 1/2 tsp
Marinara (no sugar added), 1 1/2 cups (check label for 0g added sugar)
Zucchini noodles, 6 cups
Olive oil, 1 tbsp

Directions

Mix beef, pork, egg, Parmesan, minced garlic, herbs, salt, and pepper.
Roll into 16 meatballs, then sear in a skillet with olive oil, 6 to 8 minutes total.
Pour in marinara, cover, and simmer 10 minutes until cooked through.
Quickly sauté zoodles 2 minutes, then top with meatballs and sauce.

Macros (est. per serving): 520 cal, 41g protein, 10g net carbs, 35g fat

Sheet Pan Chicken and Asparagus (Cajun seasoning)
Cook time: 22 minutes
Ingredients (4 servings)

Chicken thighs, boneless skinless, 1 1/2 lb
Asparagus, 1 1/2 lb, trimmed
Olive oil, 2 tbsp
Cajun seasoning, 2 tsp
Paprika, 1 tsp
Garlic powder, 1 tsp
Lemon wedges, for serving (optional)

Directions

Heat oven to 425 F, line a sheet pan.
Toss chicken with 1 tbsp olive oil and seasonings.
Toss asparagus with remaining olive oil and a pinch of salt.
Spread on the pan, keep asparagus in a single layer.
Roast 18 to 22 minutes, until chicken reaches 165 F.

Macros (est. per serving): 390 cal, 38g protein, 5g net carbs, 24g fat

Grilled Chicken Margherita (mozzarella, basil)
Cook time: 20 minutes
Ingredients (4 servings)

Chicken breast, 4 (about 6 oz each)
Olive oil, 1 tbsp
Creole seasoning (no added sugar), 1 1/2 tsp
Paprika, 1 tsp
Garlic powder, 1/2 tsp
Fresh mozzarella, 6 oz, sliced
Tomato, 1 large, sliced (or 1 cup cherry tomatoes)
Fresh basil, 1/2 cup
Balsamic vinegar (no sugar added), 1 tbsp (optional)

Directions

Brush chicken breast with olive oil, season with Creole seasoning, paprika, and garlic powder.
Grill 5 to 7 minutes per side, until chicken reaches 165 F.
Top with mozzarella for the last 1 to 2 minutes to melt.
Add tomato and basil, drizzle balsamic if using.

Macros (est. per serving, without balsamic): 420 cal, 49g protein, 4g net carbs, 22g fat

Hamburger Patties with Fried Cabbage (15-minute meal)
Cook time: 15 minutes
Ingredients (4 servings)

Ground beef (85 to 90 percent lean), 1 1/2 lb
Salt, 3/4 tsp
Black pepper, 1/2 tsp
Paprika, 1 tsp
Garlic powder, 1 tsp
Butter, 2 tbsp
Cabbage, 6 cups, thin-sliced
Onion, 1/2 cup, thin-sliced
Cajun seasoning, 1 tsp

Directions

Form beef into 4 patties, season with salt, pepper, paprika, and garlic powder.
Sear in a hot skillet, 3 to 5 minutes per side, then set aside to rest.
Add butter, cabbage, and onion to the same skillet.
Season with Cajun seasoning, cook 6 to 8 minutes until tender-crisp.
Serve patties over fried cabbage.

Macros (est. per serving): 520 cal, 32g protein, 7g net carbs, 40g fat

Salads and lighter plates that still hit the Cajun craving

When you want New Orleans flavor but don’t want a heavy plate, salads and lighter dinners do the job. The trick is simple: keep the protein high, keep the carbs low, and use bold seasoning (Creole seasoning with no added sugar, Cajun seasoning, paprika, garlic powder, cayenne) so every bite still tastes like you meant it.

A quick rule that keeps these truly sugar free: use no-added-sugar dressings (check labels for 0g added sugars), or make fast ones at home with olive oil, lemon, vinegar, mustard, and spices. If you want even more protein without many carbs, add boiled eggs, extra shrimp, chicken breast, or a small scoop of hemp hearts or pumpkin seeds.

Salad and light dinner recipe cards (ingredients, directions, macros)

Keto Cobb Salad (grilled chicken breast, bacon, eggs, ranch)
Cook time: 20 minutes (if chicken is cooked)
Ingredients (4 servings)

Romaine lettuce, 8 cups, chopped
Chicken breast, grilled, 1 lb, sliced
Bacon, 8 slices, cooked and chopped
Eggs, 4, hard-boiled, quartered
Avocado, 2, diced
Cherry tomatoes, 1 cup (optional)
Blue cheese or cheddar, 1/2 cup, crumbled or shredded (optional)
Ranch dressing (no added sugar), 1/2 cup
Creole seasoning (no added sugar), 1 tsp (to season chicken breast)
Paprika, 1/2 tsp
Black pepper, to taste

Directions

Season sliced chicken breast with Creole seasoning and paprika.
Divide romaine into bowls, then top with chicken, bacon, eggs, and avocado.
Add tomatoes and cheese if using.
Drizzle with no-added-sugar ranch, then finish with black pepper.

Protein add-ins (low-carb): Extra boiled egg, extra chicken breast, pumpkin seeds (1 tbsp).
Macros (est. per serving): 610 cal, 48g protein, 7g net carbs, 42g fat

Cajun Chicken Caesar Salad (romaine, parmesan, Caesar)
Cook time: 15 minutes (if chicken is cooked)
Ingredients (4 servings)

Romaine lettuce, 10 cups, chopped
Chicken breast, grilled, 1 lb, sliced
Parmesan, 1/2 cup, shaved or grated
Caesar dressing (no added sugar), 1/2 cup
Lemon juice, 1 tbsp
Cajun seasoning, 2 tsp
Paprika, 1 tsp
Garlic powder, 1/2 tsp
Cayenne, 1/8 tsp (optional)

Directions

Toss chicken breast with Cajun seasoning, paprika, garlic powder, and cayenne.
Add romaine to a large bowl, then top with seasoned chicken breast and Parmesan.
Whisk Caesar dressing with lemon juice, then drizzle over salad.
Toss and serve right away so the romaine stays crisp.

Protein add-ins (low-carb): Add a chopped boiled egg, or toss in extra chicken breast.
Macros (est. per serving): 440 cal, 48g protein, 5g net carbs, 24g fat

Grilled Salmon Salad (avocado, feta, cucumber)
Cook time: 15 minutes
Ingredients (4 servings)

Salmon fillets, 4 (about 5 to 6 oz each)
Mixed greens, 8 cups
Cucumber, 1 large, sliced
Avocado, 2, sliced
Feta, 1/2 cup, crumbled
Olive oil, 3 tbsp
Lemon juice, 2 tbsp
Dijon mustard, 1 tsp
Creole seasoning (no added sugar), 2 tsp
Paprika, 1 tsp
Garlic powder, 1/2 tsp

Directions

Pat salmon dry, season with Creole seasoning, paprika, and garlic powder.
Grill or pan-sear salmon, 3 to 4 minutes per side, until it flakes and reaches 145 F.
Whisk olive oil, lemon juice, and Dijon for a no-added-sugar dressing.
Build salads with greens, cucumber, avocado, and feta, then top with salmon and dressing.

Protein add-ins (low-carb): Add a boiled egg, or sprinkle hemp hearts (1 tbsp).
Macros (est. per serving): 520 cal, 38g protein, 6g net carbs, 38g fat

Shrimp Salad with Spicy Mayo (avocado oil mayo)
Cook time: 10 minutes
Ingredients (4 servings)

Shrimp, peeled and deveined, 1 1/2 lb
Celery, 1 cup, finely diced
Green onion, 1/4 cup, sliced
Mixed greens, 6 cups
Avocado oil mayo (no added sugar), 1/3 cup
Lemon juice, 1 tbsp
Hot sauce (no sugar added), 1 tbsp (or to taste)
Creole seasoning (no added sugar), 2 tsp
Paprika, 1 tsp
Garlic powder, 1/2 tsp
Cayenne, pinch (optional)

Directions

Boil shrimp 2 to 3 minutes until pink, then chill and pat dry.
Stir mayo, lemon juice, and hot sauce for a spicy no-added-sugar dressing.
Toss shrimp with celery, green onion, Creole seasoning, paprika, garlic powder, and cayenne.
Serve over mixed greens, spoon spicy mayo on top, then adjust heat to taste.

Protein add-ins (low-carb): Extra shrimp, or a chopped boiled egg mixed in.
Macros (est. per serving): 360 cal, 38g protein, 4g net carbs, 21g fat

Tuna Avocado Salad
Cook time: 10 minutes
Ingredients (4 servings)

Tuna, canned in water, drained, 4 cans (5 oz each)
Avocado, 2, mashed
Celery, 1 cup, diced
Red onion, 1/3 cup, finely diced (optional)
Lemon juice, 2 tbsp
Olive oil, 1 tbsp (optional, for richness)
Cajun seasoning, 2 tsp
Paprika, 1 tsp
Garlic powder, 1/2 tsp
Romaine leaves or butter lettuce, for serving

Directions

Flake drained tuna in a bowl.
Add mashed avocado, celery, onion (if using), lemon juice, and olive oil.
Season with Cajun seasoning, paprika, and garlic powder, then mix well.
Spoon into lettuce leaves, or serve over chopped romaine.

Protein add-ins (low-carb): Add chopped boiled eggs, or stir in extra tuna.
Macros (est. per serving): 360 cal, 34g protein, 6g net carbs, 22g fat

Steak and Veggie Kebabs (bell peppers, onions)
Cook time: 15 minutes (plus skewering)
Ingredients (4 servings)

Sirloin steak, 1 1/2 lb, cut into 1 1/4-inch cubes
Bell peppers, 2 large, chunked
Onion, 1 large, chunked
Zucchini, 2, thick-sliced (optional)
Olive oil, 2 tbsp
Creole seasoning (no added sugar), 2 tsp
Paprika, 1 tsp
Garlic powder, 1 tsp
Cayenne, 1/8 tsp (optional)

Directions

Toss steak and veggies with olive oil, Creole seasoning, paprika, garlic powder, and cayenne.
Thread onto skewers, keeping pieces similar in size for even cooking.
Grill over medium-high heat, 8 to 12 minutes total, turning often.
Rest 3 minutes, then serve as a light dinner with a simple side salad.

Protein add-ins (low-carb): Add extra steak cubes per skewer, or serve with a boiled egg on the side.
Macros (est. per serving): 470 cal, 41g protein, 8g net carbs, 30g fat

Grilled Shrimp Caesar Salad
Cook time: 12 minutes
Ingredients (4 servings)

Shrimp, peeled and deveined, 1 1/2 lb
Romaine lettuce, 10 cups, chopped
Parmesan, 1/2 cup, grated
Caesar dressing (no added sugar), 1/2 cup
Lemon juice, 1 tbsp
Olive oil, 1 tbsp
Cajun seasoning, 2 tsp
Paprika, 1 tsp
Garlic powder, 1/2 tsp
Cayenne, pinch (optional)

Directions

Pat shrimp dry, toss with olive oil, Cajun seasoning, paprika, garlic powder, and cayenne.
Grill or sear shrimp 2 to 3 minutes per side until pink.
Toss romaine with Caesar dressing and lemon juice.
Top with shrimp and Parmesan, then serve right away.

Protein add-ins (low-carb): Add a second layer of shrimp, or a sliced boiled egg.
Macros (est. per serving): 420 cal, 44g protein, 5g net carbs, 23g fat

Chicken BLT Salad (avocado, ranch)
Cook time: 20 minutes (if chicken is cooked)
Ingredients (4 servings)

Romaine lettuce, 8 cups, chopped
Chicken breast, grilled or pan-seared, 1 lb, sliced
Bacon, 8 slices, cooked and chopped
Tomato, 1 large, diced (optional)
Avocado, 2, diced
Ranch dressing (no added sugar), 1/2 cup
Creole seasoning (no added sugar), 2 tsp
Paprika, 1 tsp
Garlic powder, 1/2 tsp

Directions

Season chicken breast with Creole seasoning, paprika, and garlic powder.
Divide romaine into bowls, then add chicken, bacon, avocado, and tomato (if using).
Drizzle with no-added-sugar ranch.
Toss lightly and serve while the bacon is still crisp.

Protein add-ins (low-carb): Add extra chicken breast, or top with a boiled egg.
Macros (est. per serving): 590 cal, 44g protein, 7g net carbs, 43g fat

Blackened Salmon Salad (creamy vinaigrette)
Cook time: 15 minutes
Ingredients (4 servings)

Salmon fillets, 4 (about 5 to 6 oz each)
Baby spinach, 8 cups
Cucumber, 1 large, sliced
Celery, 1 cup, thin-sliced
Olive oil, 3 tbsp
Apple cider vinegar, 1 1/2 tbsp
Dijon mustard, 1 tsp
Sour cream or plain Greek yogurt, 2 tbsp (for a creamy, no-added-sugar vinaigrette)
Cajun seasoning, 2 tsp
Paprika, 1 tsp
Garlic powder, 1/2 tsp
Cayenne, 1/8 tsp (optional)

Directions

Season salmon with Cajun seasoning, paprika, garlic powder, and cayenne.
Sear in a hot skillet, 3 to 4 minutes per side, until 145 F.
Whisk olive oil, vinegar, Dijon, and sour cream for a creamy vinaigrette.
Toss spinach with cucumber and celery, top with salmon, then drizzle dressing.

Protein add-ins (low-carb): Add a boiled egg, or serve with extra salmon if you meal prep.
Macros (est. per serving): 510 cal, 37g protein, 5g net carbs, 38g fat

Lettuce Wrap Shrimp Tacos (butter lettuce, lime slaw)
Cook time: 15 minutes
Ingredients (4 servings)

Shrimp, peeled and deveined, 1 1/2 lb
Butter lettuce, 12 large leaves
Cabbage, 4 cups, thin-sliced (for slaw)
Cilantro, 1/2 cup, chopped (optional)
Lime juice, 3 tbsp
Olive oil, 2 tbsp
Avocado oil mayo (no added sugar), 2 tbsp (optional, for creamier slaw)
Creole seasoning (no added sugar), 2 tsp
Paprika, 1 tsp
Garlic powder, 1/2 tsp
Cayenne, pinch (optional)

Directions

Toss shrimp with Creole seasoning, paprika, garlic powder, and cayenne.
Sear shrimp in a hot skillet, 2 to 3 minutes per side, then set aside.
Mix cabbage with lime juice, olive oil, cilantro (if using), and mayo (if using), then salt to taste.
Fill butter lettuce leaves with slaw and shrimp, then serve with extra lime.

Protein add-ins (low-carb): Add extra shrimp per wrap, or add sliced boiled egg on the side.
Macros (est. per serving): 330 cal, 38g protein, 7g net carbs, 16g fat

Soups and one-pot meals for meal prep nights

When your week gets busy, soups and one-pot dinners are the easiest meal prep solution to stay high-protein, low-carb, and sugar free without living in the kitchen. You cook once, portion it out for quick meal prep, and you’ve got grab-and-go meals that still taste rich and satisfying. These one-pan dinner recipes offer easy cleanup and lean on New Orleans-friendly flavor builders like onion, celery, garlic, paprika, cayenne, and Creole seasoning (no added sugar), plus filling proteins like chicken, beef, shrimp, and sausage.

Soup and one-pot recipe cards (ingredients, directions, macros)

Broccoli Bacon Cheese Soup
Servings: 4
Ingredients

Bacon, 6 slices, chopped
Butter, 1 tbsp
Onion, 3/4 cup, diced
Celery, 1/2 cup, diced
Minced garlic, 3 cloves
Chicken broth, 3 cups
Broccoli florets, 5 cups, chopped small
Heavy cream, 3/4 cup
Cheddar cheese, 2 cups, shredded
Cream cheese, 2 oz (optional, for thicker soup)
Paprika, 1/2 tsp
Garlic powder, 1/2 tsp
Creole seasoning (no added sugar), 1 tsp
Black pepper, to taste

Directions

Cook bacon in a pot until crisp, then remove to a plate.
Add butter, sauté onion and celery 6 to 8 minutes, then add garlic for 30 seconds.
Pour in broth, add broccoli and seasonings, simmer 10 to 12 minutes until tender.
Lower heat, stir in heavy cream, cheddar, and cream cheese (if using) until smooth.
Stir bacon back in, taste, then serve.

Macros (est. per serving): 520 cal, 21g protein, 8g net carbs, 44g fat

Keto No-Noodle Chicken Soup (celery, onion, broth)
Servings: 4
Ingredients

Olive oil, 1 tbsp
Chicken thighs, boneless skinless, 1 1/2 lb
Onion, 1 cup, diced
Celery, 1 cup, diced
Garlic, 4 cloves, minced
Chicken broth, 8 cups
Bay leaves, 2 (optional)
Creole seasoning (no added sugar), 2 tsp
Paprika, 1 tsp
Garlic powder, 1 tsp
Cayenne, pinch (optional)
Spinach, 3 cups (optional)
Salt and black pepper, to taste

Directions

Heat olive oil in a pot, brown chicken 3 to 4 minutes per side.
Add onion and celery, cook 6 minutes, then add garlic for 30 seconds.
Add broth, bay leaves, and spices, simmer 20 to 25 minutes until chicken hits 165 F.
Shred chicken in the pot, add spinach (if using) for 1 to 2 minutes to wilt.
Taste for salt and pepper, then portion.

Macros (est. per serving): 330 cal, 38g protein, 4g net carbs, 16g fat

Stuffed Cabbage Casserole – Great One-Pan Dinner (ground beef, spices)
Servings: 4
Ingredients

Ground beef (85 to 90 percent lean), 1 1/2 lb
Olive oil, 1 tbsp (if needed)
Onion, 1 cup, diced
Bell pepper, 1 cup, diced
Celery, 1/2 cup, diced
Garlic, 4 cloves, minced
Green cabbage, 8 cups, chopped
Tomato sauce (no sugar added), 15 oz
Diced tomatoes (no sugar added), 15 oz
Chicken broth, 1/2 cup
Creole seasoning (no added sugar), 2 tsp
Paprika, 1 tsp
Garlic powder, 1 tsp
Cayenne, 1/8 tsp (optional)

Directions

Brown ground beef in a large pot, drain excess fat if needed.
Add onion, bell pepper, and celery, cook 6 to 8 minutes, then add garlic for 30 seconds.
Stir in cabbage, tomato sauce, diced tomatoes, broth, and spices.
Cover and simmer 15 to 20 minutes, stirring once or twice, until cabbage is tender.
Taste and adjust seasoning, then portion for meal prep.

Macros (est. per serving): 420 cal, 33g protein, 11g net carbs, 26g fat

Beef and Broccoli Stir-Fry (soy sauce, ginger, low-sodium and sugar free)
Servings: 4
Ingredients

Flank steak or sirloin, 1 1/2 lb, thin-sliced
Broccoli florets, 6 cups
Olive oil, 2 tbsp, divided
Garlic, 4 cloves, minced
Fresh ginger, 1 tbsp, grated
Soy sauce, low-sodium and sugar free, 1/3 cup (or coconut aminos)
Chicken broth, 1/3 cup
Sesame oil, 1 tsp (optional)
Creole seasoning (no added sugar), 1/2 tsp (optional, for a Cajun edge)
Black pepper, to taste
Xanthan gum, 1/8 tsp (optional, to thicken)

Directions

Heat 1 tbsp olive oil in a large skillet, sear beef 2 to 3 minutes, then remove.
Add remaining olive oil, cook broccoli 4 to 5 minutes until bright and tender-crisp.
Add garlic and ginger, cook 30 seconds.
Stir in soy sauce and broth, return beef, simmer 2 minutes.
Add sesame oil, whisk in xanthan gum (if using), then serve.

Macros (est. per serving): 390 cal, 36g protein, 7g net carbs, 22g fat

Creamy Spinach and Chicken Soup
Servings: 4
Ingredients

Butter, 2 tbsp
Chicken thighs, boneless skinless, 1 1/2 lb, diced
Onion, 3/4 cup, diced
Celery, 1/2 cup, diced
Minced garlic, 4 cloves
Chicken broth, 4 cups
Heavy cream, 3/4 cup
Cream cheese, 3 oz
Spinach, 6 cups
Creole seasoning (no added sugar), 2 tsp
Paprika, 1 tsp
Garlic powder, 1/2 tsp
Black pepper, to taste

Directions

Melt butter in a pot, sauté onion and celery 6 minutes, then add garlic for 30 seconds.
Add chicken and Creole seasoning, cook 5 to 7 minutes until chicken is opaque.
Add broth, simmer 10 minutes, until chicken reaches 165 F.
Lower heat, stir in heavy cream and cream cheese until smooth.
Add spinach, cook 1 to 2 minutes to wilt, then portion.

Macros (est. per serving): 540 cal, 44g protein, 4g net carbs, 38g fat

Sausage and Kale Soup (mild Italian or andouille)
Servings: 4
Ingredients

Andouille sausage (or mild Italian sausage), 12 oz, sliced
Butter, 1 tbsp
Olive oil, 1 tbsp (if needed)
Onion, 1 cup, diced
Celery, 1/2 cup, diced
Garlic, 4 cloves, minced
Chicken broth, 6 cups
Heavy cream, 1/2 cup
Kale, 6 cups, chopped (stems removed)
Creole seasoning (no added sugar), 1 1/2 tsp
Paprika, 1 tsp
Cayenne, pinch (optional)
Black pepper, to taste

Directions

Brown sausage in a pot, 3 to 4 minutes, then remove if you want less grease.
Add butter (and olive oil if needed), cook onion and celery 6 to 8 minutes, then add garlic for 30 seconds.
Add broth, sausage, and spices, simmer 10 minutes.
Stir in kale, simmer 5 minutes until tender.
Lower heat, stir in heavy cream, then serve or portion.

Macros (est. per serving): 430 cal, 20g protein, 7g net carbs, 35g fat

Creamy Tomato Basil Soup (heavy cream, basil)
Servings: 4
Ingredients

Butter, 2 tbsp
Onion, 3/4 cup, diced
Celery, 1/2 cup, diced
Minced garlic, 4 cloves
Tomato sauce (no sugar added), 24 oz
Chicken broth, 1 1/2 cups
Heavy cream, 3/4 cup
Basil, 1/2 cup, chopped (or 1 1/2 tsp dried)
Creole seasoning (no added sugar), 1 tsp
Paprika, 1/2 tsp
Garlic powder, 1/2 tsp
Salt and black pepper, to taste

Directions

Melt butter in a pot, cook onion and celery 6 to 8 minutes, then add garlic for 30 seconds.
Add tomato sauce, broth, and spices, simmer 12 to 15 minutes.
Lower heat, stir in heavy cream and basil.
Blend with an immersion blender if you want it smooth, then taste and adjust salt.

Macros (est. per serving): 240 cal, 4g protein, 9g net carbs, 21g fat

Egg Drop Soup with Chicken
Servings: 4
Ingredients

Chicken breast, cooked and shredded, 12 oz
Chicken broth, 6 cups
Eggs, 4, beaten
Sesame oil, 1 tsp (optional)
Soy sauce, low-sodium and sugar free, 1 tbsp (optional)
Green onion, 1/4 cup, sliced (optional)
Fresh ginger, 1 tsp, grated
Garlic powder, 1/2 tsp
Creole seasoning (no added sugar), 1/2 tsp (optional)
Black pepper, to taste

Directions

Bring broth to a gentle simmer, add ginger, garlic powder, and soy sauce (if using).
Stir in shredded chicken, simmer 2 minutes.
Stir the soup in a slow circle, then pour in beaten eggs in a thin stream.
Stop stirring, let eggs set 30 seconds, then gently stir once.
Finish with sesame oil and green onion (if using).

Macros (est. per serving): 190 cal, 23g protein, 1g net carbs, 9g fat

Keto Chicken Alfredo (zoodles, alfredo)
Servings: 4
Ingredients

Chicken thighs, boneless skinless, 1 1/2 lb, sliced
Butter, 2 tbsp
Olive oil, 1 tbsp
Garlic, 4 cloves, minced
Heavy cream, 1 cup
Cream cheese, 3 oz
Parmesan, 3/4 cup, finely grated
Zucchini noodles, 8 cups (or cauliflower rice)
Creole seasoning (no added sugar), 1 tsp
Paprika, 1/2 tsp
Garlic powder, 1/2 tsp
Black pepper, to taste

Directions

Season chicken with Creole seasoning, paprika, and garlic powder.
Heat olive oil in a skillet, cook chicken 6 to 8 minutes until 165 F, then set aside.
Add butter and garlic, cook 30 seconds, then stir in heavy cream and cream cheese until smooth.
Stir in Parmesan, simmer 2 to 3 minutes to thicken, then add chicken back in.
Quickly sauté zoodles in a separate pan 1 to 2 minutes, then spoon Alfredo over the top.

Macros (est. per serving, sauce and chicken only): 520 cal, 41g protein, 4g net carbs, 38g fat
Macros (est. per serving, with zoodles): 560 cal, 43g protein, 8g net carbs, 38g fat

Cauliflower Fried Rice with Shrimp
Servings: 4
Ingredients

Shrimp, peeled and deveined, 1 1/2 lb
Cauliflower rice, 6 cups
Eggs, 3, beaten
Olive oil, 2 tbsp, divided
Butter, 1 tbsp
Onion, 3/4 cup, diced
Celery, 1/2 cup, diced
Bell pepper, 1 cup, diced
Garlic, 4 cloves, minced
Soy sauce, low-sodium and sugar free, 2 tbsp (or coconut aminos)
Paprika, 1/2 tsp
Garlic powder, 1/2 tsp
Creole seasoning (no added sugar), 1 tsp
Green onion, 1/4 cup, sliced (optional)

Directions

Heat 1 tbsp olive oil in a large skillet, cook shrimp 2 to 3 minutes per side, then remove.
Add butter and remaining olive oil, cook onion, celery, and bell pepper 6 to 8 minutes, then add garlic for 30 seconds.
Push veggies to one side, pour in eggs, scramble until set.
Add cauliflower rice, cook 5 to 7 minutes over medium-high heat to drive off moisture.
Stir in soy sauce and seasonings, return shrimp, toss, then top with green onion.

Macros (est. per serving): 330 cal, 38g protein, 9g net carbs, 15g fat

Simple meal prep guidance (so these reheat well)
These soups and one-pots are excellent for meal prep for the upcoming week. For the best texture and food safety, use a few habits that make a big difference:

Portion into containers right after cooking, so each serving is ready to grab.
Cool fast before refrigerating (spread soup in shallow containers, then lid once it’s no longer steaming).
Reheat gently for cream soups (low heat on the stove, or 50 to 70 percent power in the microwave), so dairy doesn’t split.
Keep zoodles separate when possible (especially Alfredo), then combine after reheating to avoid mush.

Enjoy!

These high-protein, low-carb, sugar-free New Orleans recipes prove you can keep the bold flavor without the usual rice, flour, or sweet sauces. Stick with the holy trinity (bell peppers, celery, onions), smart swaps like riced cauliflower and zucchini, and rich finishers like butter, olive oil, heavy cream, and cream cheese.

Here’s a simple week plan for meal prep to make it easy:

Seafood classic: New Orleans BBQ shrimp (shrimp, butter, garlic, paprika, cayenne)
Meat skillet: creamy chicken and andouille sausage skillet (chicken thighs, spinach, heavy cream)
Salad: blackened salmon salad (salmon, Creole seasoning, no-added-sugar dressing)
Soup: roux-less keto gumbo (okra, chicken thighs, andouille)

Taste as you go, then adjust Creole seasoning (no added sugar), garlic powder, paprika, and cayenne to match your heat level. Always check labels for added sugar in seasonings, sauces, and dressings.

Save your favorites, and double batches for freezer meals. Each recipe keeps ingredients and directions on separate lines, in a clean list format, so you can cook faster.

Start with the 15-minute meals first, then save slow-simmer gumbo and étouffée for the weekend.

These High-Protein Low-Carb Sugar-Free New Orleans Recipes capture bold Creole flavors with keto-friendly ingredients and swaps. Looking forward, try making air fryer beignets using keto dough for a future dessert. For meal prep success, always check your net carbs counts.