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

New Orleans food is bold, rich, and usually heavy on rice, roux, and sweet sauces. This list keeps the flavor but lightens the load with High-Protein, Low-Carb, Sugar-Free New Orleans Slow Cooker Recipes perfect for Mardi Gras, so you can celebrate the season without the sugar crash while sticking with recipes you actually enjoy.

Inside, you’ll get 50 New Orleans style slow cooker ideas (think gumbo, jambalaya, red beans, étouffée inspired bowls, and more). You’ll see which ones are fully written out with measured ingredients and step by step directions (grouped by category), plus plenty of extra recipe prompts you can mix and match.

“Low-carb, sugar free” here means no added sugar, and smart swaps for the usual carb sources. Expect cauliflower rice, shirataki rice or noodles, zucchini noodles, and cornstarch-free thickening like xanthan gum (and other easy options), so you still get that cozy, spoonable texture.

Macros are estimates and can change by brand and portions. For safety, cook proteins to safe temps, cool leftovers fast, and store them 3 to 4 days in the fridge.

Before you start, the easy rules that keep New Orleans flavor without the carbs or sugar

You can capture that unmistakable New Orleans taste with a few simple habits. Start every dish with the Holy Trinity: chopped onion, celery stalks, and bell pepper. Saute them first for base flavor. Use Cajun seasoning with a dash of cayenne pepper for smoky heat in gumbos and jambalayas; pick Creole for milder, herby notes in etouffee or shrimp dishes. Build depth in your slow cooker by browning meats upfront when you can. Bloom spices in oil before adding liquids. Stir in acids like lemon juice or vinegar at the end to brighten everything up.

Stock these pantry staples for quick wins: Camellia red beans (for occasional higher-carb treats), Tony Chachere’s Creole seasoning, Zatarain’s gumbo file powder base (check for no sugar), Crystal hot sauce (zero sugar), jars of minced garlic, and fire-roasted crushed tomatoes with no added sugar.

Aim for high-protein servings at 25 to 40 grams each. Bump it higher with extra turkey sausage, chicken thighs, shrimp, or a scoop of collagen peptides stirred in at the end. Bean-based recipes like red beans run higher in carbs, so pair them with low-carb sides: cauliflower rice, shredded cabbage, or roasted radishes.

Low-carb thickeners keep sauces velvety: okra (chop and add early), file powder (stir in last), xanthan gum (1/4 teaspoon per quart, whisk well), or just simmer uncovered to reduce. Many of these base methods are Whole30 compliant or paleo friendly when avoiding xanthan gum.

Low-carb swaps that still taste like NOLA

These swaps let you enjoy gumbo over “rice” or jambalaya bowls without the spike. They mimic textures and soak up flavors just right.

Rice alternatives: Swap white rice for cauliflower rice (riced fresh or frozen, adds 3g net carbs per cup) or hearts of palm rice (neutral taste, pasta-like chew at 2g net carbs). Pulse cauliflower in your processor; it steams perfectly under proteins.
Pasta stand-ins: Ditch noodles for shirataki (zero-carb miracle noodles, rinse well to cut fishy smell) or zucchini noodles (spiralize and add last 10 minutes to avoid mush).
Flour fixes: Almond flour won’t make roux, so rely on okra for slipperiness or file powder for that woody thickness. Both scream authentic Creole.
Sweetener switches: Use monk fruit or erythritol drop-for-drop in bread pudding or pralines, but go light on desserts to stay truly sugar-free.

Watch for hidden sugars in BBQ sauce, ketchup, canned pie filling, or flavored broths. Stick to plain stocks, read labels, and make your own sauces with tomato paste and vinegar.

Crock-pot timing, browning, and food safety made simple

Your slow cooker shines for hands-off NOLA meals (adapt these for an Instant Pot using the slow cook setting), but timing matters. Low setting (8 to 10 hours) tenderizes tough cuts like pork shoulder. High (4 to 6 hours) works for quicker proteins. Brown meats in a skillet first; it builds fond for richer taste that slow cooking alone can’t match.

Add delicate seafood like shrimp last, 20 to 40 minutes on high, so it stays plump. For chicken thighs or breasts, cut pieces smaller or wrap in foil packets to prevent over-shredding into mush.

Hit these safe internal temps (use a meat thermometer):

ProteinSafe TempChicken165°FPork145°F (rest 3 min)Ground meat160°FSeafood145°F

Cool leftovers fast: spread in shallow containers, fridge within 2 hours. Reheat to 165°F, portion into single meals, and eat within 3 to 4 days. Freeze extras up to 3 months in zip bags.

Red beans and rice favorites, high-protein tips plus 8 slow cooker recipes with measured ingredients and steps

Traditional red beans and rice packs carbs from the beans, but you can make it higher in protein and fully sugar-free. Pair it with cauliflower rice to cut net carbs further and keep that NOLA comfort. These eight recipes use dried beans soaked overnight for creaminess, plus meats like andouille sausage or turkey wings to hit 20 to 28 grams of protein per serving.

Boost protein even more with these simple tweaks. Pick chicken or turkey sausage over pork for leaner cuts that still deliver smoke. Toss in diced ham or a smoked wing early; it infuses flavor as it tenderizes. Stir collagen peptides into the pot at the end for an extra 10 grams without changing taste. Serve bigger portions of meat-heavy scoops over a bed of riced cauliflower. Top with a fried egg for 6 more grams. These moves turn red beans and rice into a full meal that satisfies.

Classic NOLA Red Beans (high-protein, sugar free)

This take on the Monday staple layers andouille sausage and lean ham for bold protein punch. The trinity builds base flavor, and a vinegar finish brightens it all. Slow cooker does the work while you go about your day.

Ingredients:

1 lb dried red kidney beans
12 cups low-sodium chicken broth
12 oz andouille sausage sliced
8 oz lean smoked ham diced
1 cup diced onion
1 cup diced green bell pepper
1 cup diced celery
4 cloves garlic minced
2 bay leaves
1 tsp dried thyme
1 tsp smoked paprika
1 tsp Cajun seasoning (no sugar)
1/2 tsp black pepper
1/2 tsp salt (to taste)
1 tbsp apple cider vinegar
2 tbsp chopped parsley
4 cups cauliflower rice (to serve, optional)
Hot sauce (optional)

Directions:

Rinse and sort beans, soak overnight in water, drain.
Add beans, broth, onion, bell pepper, celery, garlic, bay leaves, thyme, paprika, Cajun seasoning, pepper to slow cooker.
Brown sausage in a skillet 4 to 5 minutes (optional), add to slow cooker with ham.
Cook on low 8 to 10 hours, or high 4 to 6 hours, until beans are soft.
Remove bay leaves.
Mash 1 to 2 cups beans in the pot to thicken, stir well.
Stir in vinegar and parsley, taste and add salt.
Serve over cauliflower rice, add hot sauce if you like.

Macros estimate per serving (1/8, without cauli rice): 390 calories, 28 g protein, 28 g net carbs, 18 g fat.

Classic Slow Cooker Red Beans and Rice (Camellia beans, andouille, trinity)

Camellia beans shine here with their creamy texture and quick cook time after soaking. Andouille sausage adds that signature spice, and Better Than Bouillon keeps sodium in check. It’s pure NOLA without the fuss.

Ingredients:

1 lb Camellia red beans
10 cups water
2 tsp Better Than Bouillon chicken base (no sugar)
14 oz andouille sausage sliced
1 1/2 cups diced onion
1 cup diced celery
1 cup diced green bell pepper
5 cloves garlic minced
2 bay leaves
1 tsp dried oregano
1 tsp dried thyme
1 tsp cayenne (optional)
1 tsp kosher salt (start with less)
1/2 tsp black pepper
1 tbsp Worcestershire sauce (check no sugar)
2 tbsp green onions sliced

Directions:

Soak beans overnight, drain.
Add water and bouillon to slow cooker, whisk to dissolve.
Add beans, trinity, garlic, bay leaves, oregano, thyme, pepper.
Brown andouille sausage 3 to 4 minutes (optional), add to slow cooker.
Cook on low 8 to 10 hours until creamy and tender.
Remove bay leaves.
Stir in Worcestershire and salt to taste.
Mash lightly for a creamier texture.
Top with green onions.
Serve with cauliflower rice if low-carb.

Macros estimate per serving (1/8): 360 calories, 22 g protein, 30 g net carbs, 16 g fat.

Mom’s New Orleans Red Beans (with a splash of pickle juice)

Pickle juice brings tangy zip that mimics long-simmered pots from home kitchens. Turkey sausage keeps it lighter, and smashing beans creates that potlikker gravy you crave. Family favorite, simplified.

Ingredients:

1 lb dried red beans
11 cups low-sodium broth
1 lb smoked turkey sausage sliced
6 oz diced lean ham
1 1/4 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
2 bay leaves
1 tsp thyme
1 tsp smoked paprika
1 1/2 tsp Cajun seasoning (no sugar)
1/2 tsp black pepper
3 tbsp dill pickle juice
1 tbsp hot sauce (optional)
2 tbsp chopped parsley

Directions:

Soak beans overnight, drain.
Add beans, broth, onion, celery, bell pepper, garlic, bay leaves, thyme, paprika, Cajun seasoning, pepper to slow cooker.
Add sausage and ham.
Cook on low 8 to 10 hours until beans are tender.
Remove bay leaves.
Mash part of the beans to thicken.
Stir in pickle juice and hot sauce, cook 10 minutes more.
Stir in parsley and serve.

Macros estimate per serving (1/8): 355 calories, 27 g protein, 27 g net carbs, 14 g fat.

Slow Cooker Red Beans with Smoked Turkey Wing (deep smoky flavor, lower fat)

A smoked turkey wing melts into the beans for rich taste without extra fat. It’s lower calorie but feels indulgent, perfect if you watch macros closely. Pull the meat at the end for even bites.

Ingredients:

1 lb dried red beans
12 cups water
1 smoked turkey wing (about 12 oz to 16 oz)
1 1/2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
2 bay leaves
1 tsp thyme
1 tsp smoked paprika
1 tsp Cajun seasoning (no sugar)
1/2 tsp black pepper
1 tsp kosher salt (to taste)
2 tsp liquid smoke (optional)
2 tbsp green onions sliced

Directions:

Soak beans overnight, drain.
Add beans, water, turkey wing, onion, celery, bell pepper, garlic, bay leaves, thyme, paprika, Cajun seasoning, pepper to slow cooker.
Cook on low 8 to 10 hours.
Remove turkey wing, pull meat off bone, discard skin and bones, return meat to pot.
Remove bay leaves.
Mash beans to thicken, add salt and liquid smoke if needed.
Top with green onions, serve over cauliflower rice if desired.

Macros estimate per serving (1/8): 290 calories, 24 g protein, 29 g net carbs, 7 g fat.

Creamy No-Mash Crockpot Red Beans (naturally thick)

Cream cheese melts in at the end for silky texture without smashing beans. Spicy sausage brings heat, and spices layer depth. You get creaminess fast, no extra work.

Ingredients:

1 lb dried red beans
10 cups chicken broth
1 tbsp olive oil
12 oz sausage sliced
1 cup diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
2 bay leaves
1 tsp thyme
1 tsp onion powder
1 tsp garlic powder
1 tsp Cajun seasoning (no sugar)
1/2 tsp black pepper
4 oz cream cheese cubed
1 tbsp apple cider vinegar
2 tbsp parsley chopped

Directions:

Soak beans overnight, drain.
Add beans, broth, onion, celery, bell pepper, garlic, bay leaves, spices to slow cooker.
Brown sausage in olive oil 4 minutes (optional), add to slow cooker.
Cook on low 8 to 10 hours until very tender.
Remove bay leaves.
Stir in cream cheese until melted and creamy, do not boil hard.
Stir in vinegar and parsley, salt to taste.
Serve with cauliflower rice if desired.

Macros estimate per serving (1/8): 410 calories, 23 g protein, 27 g net carbs, 25 g fat.

Spicy Cajun Red Beans with Jalapeno (hot, bright, and sugar free)

Jalapeno adds fresh kick that cuts through richness, balanced by lime juice. Cilantro tops it for a twist that wakes up your taste buds. Heat lovers, this one’s for you.

Ingredients:

1 lb dried red beans
11 cups broth
14 oz sausage sliced
1 cup diced onion
1 cup diced celery
1 cup diced bell pepper
1 jalapeno seeded and diced
5 cloves garlic minced
2 bay leaves
1 tsp thyme
1 tsp cayenne (adjust)
2 tsp Cajun seasoning (no sugar)
1/2 tsp black pepper
1 tbsp lime juice
2 tbsp chopped cilantro (optional)

Directions:

Soak beans overnight, drain.
Add beans, broth, vegetables, jalapeno, garlic, bay leaves, thyme, cayenne, Cajun seasoning, pepper to slow cooker.
Add sausage.
Cook on low 8 to 10 hours.
Remove bay leaves.
Mash a cup of beans to thicken.
Stir in lime juice, top with cilantro, serve.

Macros estimate per serving (1/8): 360 calories, 20 g protein, 29 g net carbs, 19 g fat.

Valerie Bertinelli style slow-cooker red beans (with ham shank, sugar free)

Ham shank slow-cooks to fork-tender, shredding easily for even protein distribution. Dijon mustard adds subtle tang. Inspired by Valerie, but tweaked for our macros.

Ingredients:

1 lb dried red beans
12 cups water
1 ham shank (about 1 1/2 lb)
1 1/2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
2 bay leaves
1 tsp thyme
1 tsp smoked paprika
1 tsp black pepper
1/2 tsp cayenne (optional)
1 tbsp Dijon mustard (no sugar)
2 tbsp parsley chopped

Directions:

Soak beans overnight, drain.
Add beans, water, ham shank, vegetables, garlic, bay leaves, seasonings to slow cooker.
Cook on low 8 to 10 hours until beans are creamy and ham is tender.
Remove ham shank, shred meat, discard bones and excess fat, return meat to pot.
Remove bay leaves.
Stir in Dijon, then parsley.
Taste for salt, ham can be salty already.
Serve over cauliflower rice if desired.

Macros estimate per serving (1/8): 330 calories, 26 g protein, 28 g net carbs, 12 g fat.

Lightened-up crock pot red beans (Iowa Girl Eats inspired, higher protein)

Chicken sausage lightens the load while nutritional yeast amps umami. It’s clean eating with NOLA soul, great for meal prep. Freeze portions for busy weeks.

Ingredients:

1 lb dried red beans
12 cups low-sodium broth
1 lb chicken sausage sliced
1 1/2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
2 bay leaves
1 tsp thyme
1 tsp Cajun seasoning (no sugar)
1/2 tsp black pepper
2 tbsp nutritional yeast (optional)
2 tbsp green onions sliced

Directions:

Soak beans overnight, drain.
Add beans, broth, vegetables, garlic, bay leaves, thyme, Cajun seasoning, pepper to slow cooker.
Add sausage.
Cook on low 8 to 10 hours until tender.
Remove bay leaves.
Mash lightly, stir in nutritional yeast for a savory boost (optional).
Top with green onions and serve.

Macros estimate per serving (1/8): 320 calories, 25 g protein, 27 g net carbs, 11 g fat.

Dump-and-go red beans (no browning, weeknight friendly)

Frozen trinity mix and pre-cooked sausage mean zero prep. Just dump and stir at the end. Butter adds optional silkiness for that restaurant feel on a Tuesday.

Ingredients:

1 lb dried red beans
12 cups broth
12 oz fully cooked sausage sliced
1 1/2 cups frozen trinity mix (onion, celery, bell pepper)
1 tbsp minced garlic
2 bay leaves
1 tsp thyme
1 tsp smoked paprika
1 1/2 tsp Cajun seasoning (no sugar)
1/2 tsp black pepper
2 tbsp butter (optional)
2 tbsp parsley chopped

Directions:

Rinse beans, soak overnight if you have time, drain.
Add all ingredients except butter and parsley to slow cooker.
Cook on low 8 to 10 hours, or until beans are tender (soaked beans cook faster).
Remove bay leaves.
Stir in butter for richness (optional).
Stir in parsley and serve.

Macros estimate per serving (1/8): 350 calories, 18 g protein, 30 g net carbs, 18 g fat.

Gumbo and soups that stay thick and rich without sugar or flour

Keto gumbo comes together with simple building blocks: hearty proteins like chicken thighs, sausage, or seafood; the holy trinity of diced onion, celery, and bell pepper; plenty of stock for that silky base; and thickeners that skip flour entirely. You get the same bold taste without the carb load in keto gumbo.

Count on okra sliced and added late (saute it quick on high heat first if you hate slime), file powder stirred in after heat’s off to avoid clumps, natural reduction by cooking uncovered the last hour, or a tiny bit of xanthan gum whisked into warm broth for extra hold. Proteins like chicken shred easily after long cooks. Drop in shrimp or oysters just 20 to 30 minutes before done so they plump up right. These recipes hit 25 to 32 grams protein per serving and stay under 10 net carbs. Pair with cauliflower rice for full bowls.

Easy slow cooker chicken and sausage gumbo (with a real roux, but low-carb servings)

Make a classic dark roux upfront, but keep servings small to stay low-carb. Chicken thighs and andouille deliver smoky depth that slow cooks pull together. Okra and file finish the texture.

Ingredients:

1 1/2 lb boneless skinless chicken thighs
12 oz andouille sausage sliced
1/2 cup avocado oil
1/2 cup all-purpose flour (for roux)
1 1/2 cups diced onion
1 cup diced celery
1 cup diced green bell pepper
5 cloves garlic minced
8 cups chicken stock
2 bay leaves
1 tsp dried thyme
1 tsp smoked paprika
1 tsp Cajun seasoning (no sugar)
1/2 tsp black pepper
2 cups sliced okra (fresh or frozen)
1 tbsp Worcestershire sauce (check label)
2 tsp file powder
2 tbsp green onions sliced

Directions:

Heat avocado oil in a skillet over medium. Whisk in flour. Cook 15 to 25 minutes, stirring constant, until deep brown roux forms.
Add onion, celery, bell pepper to roux. Cook 5 minutes until soft. Stir in garlic 1 minute more.
Scrape everything into slow cooker. Add chicken thighs, sausage, stock, bay leaves, thyme, paprika, Cajun seasoning, pepper, and Worcestershire.
Cook on low 6 to 8 hours. Remove chicken, shred it, return to pot.
Stir in okra. Cook 30 minutes more.
Turn off heat. Stir in file powder. Rest 10 minutes.
Top with green onions. Serve over cauliflower rice.

Macros estimate per serving (1/8, with roux, without rice): 430 calories, 28 g protein, 10 g net carbs, 29 g fat.

Tony Chachere’s slow cooker gumbo (with gumbo base)

This jarred base packs authentic Creole punch without the roux hassle. Chicken and sausage keep protein high while okra thickens naturally. Quick dump for busy nights.

Ingredients:

2 lb chicken thighs
12 oz smoked sausage sliced
1 1/2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
8 cups chicken broth
1 (16 oz) jar Tony Chachere’s Creole gumbo base
2 bay leaves
1 tsp thyme
1 tsp black pepper
2 cups okra
2 tsp file powder
2 tbsp green onions

Directions:

Toss chicken, sausage, onion, celery, bell pepper, garlic, broth, gumbo base, bay leaves, thyme, and pepper into slow cooker.
Cook on low 6 to 8 hours.
Shred chicken, return to pot.
Stir in okra. Cook 30 minutes more.
Turn off heat. Stir in file powder. Rest 10 minutes.
Top with green onions. Serve with cauliflower rice.

Macros estimate per serving (1/8): 360 calories, 30 g protein, 8 g net carbs, 22 g fat.

Slow cooker seafood gumbo (shrimp, crab, oysters, sugar free)

Seafood shines here with a lighter roux and stock that lets ocean flavors pop. Add shrimp and oysters late to keep them tender. Crab folds in gentle at the end.

Ingredients:

1/3 cup avocado oil
1/3 cup all-purpose flour (roux)
1 1/2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
8 cups seafood stock (or chicken stock)
2 bay leaves
1 tsp thyme
1 tsp smoked paprika
1 tsp Cajun seasoning (no sugar)
1/2 tsp black pepper
12 oz okra
1 lb raw shrimp peeled
8 oz lump crab meat
8 oz oysters drained
2 tsp file powder
2 tbsp parsley chopped

Directions:

Make medium brown roux: whisk oil and flour in skillet 10 to 15 minutes.
Add onion, celery, bell pepper. Cook 5 minutes. Add garlic 1 minute.
Transfer to slow cooker. Add stock and seasonings. Cook low 4 hours.
Stir in okra. Cook 30 minutes.
Add shrimp and oysters. Cook 20 to 30 minutes until shrimp pink and oysters hot.
Stir in crab gently. Warm 5 minutes.
Turn off heat. Stir in file powder. Rest 10 minutes. Top with parsley. Serve over cauliflower rice.

Macros estimate per serving (1/8): 260 calories, 24 g protein, 6 g net carbs, 14 g fat.

Slow cooker gumbo with pork neck bones (old-school flavor, high protein)

Pork neck bones simmer down to rich, gelatinous broth that coats everything. High collagen means extra protein and stick-to-your-ribs feel. Pull meat after long cook.

Ingredients:

2 lb pork neck bones
12 oz andouille sausage sliced
1 1/2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
8 cups chicken stock
2 bay leaves
1 tsp thyme
1 tsp smoked paprika
1 tsp Cajun seasoning (no sugar)
1/2 tsp black pepper
2 cups okra
2 tsp file powder
2 tbsp green onions

Directions:

Brown neck bones 5 minutes per side in skillet (optional for flavor). Add to slow cooker.
Add sausage, onion, celery, bell pepper, garlic, stock, bay leaves, thyme, paprika, Cajun seasoning, pepper.
Cook low 8 hours until meat falls off bones.
Remove neck bones. Pull meat, discard bones, return meat to pot.
Add okra. Cook 30 minutes.
Turn off heat. Stir in file powder. Rest 10 minutes. Top with green onions. Serve.

Macros estimate per serving (1/8): 410 calories, 30 g protein, 7 g net carbs, 28 g fat.

Crockpot gumbo with chicken thighs and okra (rouxless, low-carb friendly)

No roux needed: okra and optional xanthan gum handle thickness. Tomato paste adds umami depth. Chicken shreds into every bite for easy eating.

Ingredients:

2 lb chicken thighs
12 oz andouille sausage
1 1/2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
8 cups chicken broth
3 cups okra sliced
2 bay leaves
2 tsp Cajun seasoning (no sugar)
1 tsp thyme
1 tsp smoked paprika
1 tbsp tomato paste (no sugar)
1/2 tsp black pepper
1 tsp xanthan gum (optional)
2 tsp file powder

Directions:

Add chicken, sausage, onion, celery, bell pepper, garlic, broth, okra, bay leaves, Cajun seasoning, thyme, paprika, tomato paste, pepper to slow cooker.
Cook low 6 to 8 hours.
Shred chicken, return to pot.
For thicker gumbo, whisk xanthan gum with 2 tbsp warm broth, stir in, cook 10 minutes.
Turn off heat. Stir in file powder. Rest 10 minutes. Serve with cauliflower rice.

Macros estimate per serving (1/8): 330 calories, 32 g protein, 6 g net carbs, 19 g fat.

Easy slow cooker okra soup (simple, tangy, and light)

Light but flavorful, this soup leans on okra and diced tomatoes for body. Turkey sausage keeps fat low while vinegar zips it up. Perfect starter or side.

Ingredients:

1 lb sliced okra
1 (14.5 oz) can diced tomatoes (no sugar)
1 1/2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
6 cups chicken broth
1 lb smoked turkey sausage sliced
1 bay leaf
1 tsp Cajun seasoning (no sugar)
1/2 tsp black pepper
1 tbsp apple cider vinegar
2 tbsp parsley

Directions:

Add okra, tomatoes, onion, celery, bell pepper, garlic, broth, sausage, bay leaf, Cajun seasoning, pepper to slow cooker.
Cook low 6 to 8 hours.
Remove bay leaf.
Stir in vinegar and parsley. Serve.

Macros estimate per serving (1/8): 220 calories, 16 g protein, 9 g net carbs, 13 g fat.

Slow cooker chicken and sausage gumbo with file powder (file added the right way)

File powder works magic when you sprinkle it off heat. Lemon juice brightens the pot. Simple layers build that deep NOLA taste.

Ingredients:

2 lb chicken thighs
12 oz andouille sausage
1 1/2 cups onion diced
1 cup celery diced
1 cup bell pepper diced
4 cloves garlic minced
8 cups chicken stock
2 bay leaves
2 tsp Cajun seasoning (no sugar)
1 tsp thyme
1 tsp smoked paprika
1/2 tsp black pepper
2 cups okra
1 tbsp lemon juice
1 tbsp Worcestershire (optional)
2 1/2 tsp file powder

Directions:

Add chicken, sausage, onion, celery, bell pepper, garlic, stock, bay leaves, Cajun seasoning, thyme, paprika, pepper to slow cooker.
Cook low 6 to 8 hours.
Shred chicken, return to pot.
Add okra. Cook 30 minutes.
Turn off heat. Stir in lemon juice and Worcestershire.
Sprinkle file powder while stirring. Do not boil. Rest 10 minutes. Serve.

Macros estimate per serving (1/8): 320 calories, 31 g protein, 6 g net carbs, 18 g fat.

Slow cooker Zatarain’s gumbo base (quick, consistent flavor)

Zatarain’s base nails the seasoning every time. Okra goes in from the start for full meld. Shredded chicken makes it hearty.

Ingredients:

2 lb chicken thighs
12 oz smoked sausage
1 1/2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
8 cups chicken broth
1 (16 oz) jar Zatarain’s gumbo base
2 cups okra
2 bay leaves
1/2 tsp black pepper
2 tbsp green onions

Directions:

Add chicken, sausage, onion, celery, bell pepper, garlic, broth, gumbo base, okra, bay leaves, pepper to slow cooker.
Cook low 6 to 8 hours.
Shred chicken, return to pot. Remove bay leaves.
Top with green onions. Serve over cauliflower rice.

Macros estimate per serving (1/8): 350 calories, 30 g protein, 7 g net carbs, 21 g fat.

Hearty chicken and sausage gumbo with cream (creamy, still sugar free)

Heavy cream at the end turns gumbo silky without carbs. Warm it gentle to avoid curdling. Parsley adds fresh pop.

Ingredients:

2 lb chicken thighs
12 oz andouille sausage
1 1/2 cups onion diced
1 cup celery diced
1 cup bell pepper diced
4 cloves garlic minced
8 cups chicken stock
2 bay leaves
2 tsp Cajun seasoning (no sugar)
1 tsp thyme
1 tsp paprika
1/2 tsp black pepper
2 cups okra
1/2 cup heavy cream
2 tsp file powder
2 tbsp parsley

Directions:

Add chicken, sausage, onion, celery, bell pepper, garlic, stock, bay leaves, Cajun seasoning, thyme, paprika, pepper to slow cooker.
Cook low 6 to 8 hours.
Shred chicken, return to pot.
Add okra. Cook 30 minutes.
Stir in heavy cream. Warm 10 minutes, do not boil hard.
Turn off heat. Stir in file powder. Rest 10 minutes. Top with parsley. Serve.

Macros estimate per serving (1/8): 390 calories, 31 g protein, 6 g net carbs, 26 g fat.

Slow cooker rouxless gumbo (low-carb thickened with okra and a little xanthan gum)

Pure roux-free bliss: okra leads, xanthan backs it up if needed. Consistent low carbs across the board. Family-sized pot freezes well.

Ingredients:

2 lb chicken thighs
12 oz smoked sausage
1 1/2 cups onion diced
1 cup celery diced
1 cup bell pepper diced
4 cloves garlic minced
8 cups chicken broth
3 cups okra
2 bay leaves
2 tsp Cajun seasoning (no sugar)
1 tsp thyme
1 tsp smoked paprika
1/2 tsp black pepper
1 tsp xanthan gum (optional)
2 tsp file powder

Directions:

Add chicken, sausage, onion, celery, bell pepper, garlic, broth, okra, bay leaves, Cajun seasoning, thyme, paprika, pepper to slow cooker.
Cook low 6 to 8 hours.
Shred chicken, return to pot.
Whisk xanthan gum with warm broth if thicker wanted, stir in, cook 10 minutes.
Turn off heat. Stir in file powder. Rest 10 minutes. Serve.

Macros estimate per serving (1/8): 320 calories, 31 g protein, 6 g net carbs, 18 g fat.

Jambalaya, etouffee, smothered dishes, mains, sides, and desserts, all sugar free with clear slow cooker steps

New Orleans shines in these hearty mains, saucy classics, and even sweets that fit your macros. You get jambalaya spice without rice carbs, thick etouffee gravies minus sugar, and slow-cooked roasts that fall apart tender. Every recipe uses no-added-sugar tomatoes, spice mixes without sweeteners, and low-carb thickeners like okra or xanthan gum. Seafood joins late to stay firm. Serve rice-style dishes over drained cauliflower rice. These pack 25 to 35 grams protein per scoop and stay under 12 net carbs most times.

Jambalaya and rice-style dishes (served over cauliflower rice)

Low-carb jambalaya brings sausage snap, shrimp sweetness, and that one-pot magic. Cook the base long and slow, then drain extra liquid before adding cauliflower rice. It soaks up flavors without turning soggy. Add shrimp only in the final 20 to 30 minutes.

Slow Cooker Keto Jambalaya: Chicken, Sausage, and Shrimp

Chicken thighs stay juicy, andouille adds smoke, shrimp finishes fresh. Fire-roasted tomatoes keep it bright and sugar-free.

Ingredients:

1.5 lb boneless chicken thighs
12 oz andouille sausage sliced
1 lb raw shrimp peeled deveined
1.5 cups diced onion
1 cup diced celery
1 cup diced green bell pepper
4 cloves garlic minced
1 (14.5 oz) can fire-roasted diced tomatoes no sugar
1 (14.5 oz) can crushed tomatoes no sugar
2 cups chicken broth
2 tsp Cajun seasoning no sugar
1 tsp dried thyme
1 tsp smoked paprika
1/2 tsp black pepper
1 bay leaf
4 cups cauliflower rice to serve

Directions:

Brown chicken and sausage in a skillet 5 minutes. Add to slow cooker.
Add onion, celery, bell pepper, minced garlic, tomatoes, broth, Cajun seasoning, thyme, paprika, pepper, bay leaf.
Cook on low 6 to 7 hours.
Add shrimp. Cook 20 to 30 minutes until pink.
Remove bay leaf. Drain excess liquid.
Serve over cauliflower rice.

Macros estimate per serving (1/8): 340 calories, 32 g protein, 8 g net carbs, 18 g fat.

Slow Cooker Jambalaya (No Shrimp Version)

Skip shrimp for a meatier take. Double the chicken or sausage if you want extra protein. Still bold and simple. This low-carb jambalaya variation delivers big flavor.

Ingredients:

2 lb boneless chicken thighs
1 lb andouille sausage sliced
1.5 cups diced onion
1 cup diced celery
1 cup diced green bell pepper
4 cloves garlic minced
1 (14.5 oz) can diced tomatoes no sugar
1 (14.5 oz) can crushed tomatoes no sugar
2 cups chicken broth
2 tsp Cajun seasoning no sugar
1 tsp dried thyme
1 tsp smoked paprika
1/2 tsp black pepper
1 bay leaf
4 cups cauliflower rice to serve

Directions:

Brown chicken and sausage 5 minutes. Transfer to slow cooker.
Add onion, celery, bell pepper, garlic, tomatoes, broth, seasonings, bay leaf.
Cook low 7 to 8 hours until chicken shreds easy.
Shred chicken in pot. Remove bay leaf.
Drain excess liquid.
Serve over cauliflower rice.

Macros estimate per serving (1/8): 360 calories, 35 g protein, 7 g net carbs, 22 g fat.

Easy Crockpot Dirty Rice (Cajun style, use cauliflower rice, add ground turkey for protein)

Ground turkey and cauliflower rice mimic the original’s crumbly texture. Liver optional for that deep savoriness.

Ingredients:

1.5 lb ground turkey
12 oz andouille sausage crumbled
2 cups cauliflower rice frozen
1.5 cups diced onion
1 cup diced celery
1 cup diced green bell pepper
4 cloves garlic minced
1 (14 oz) can diced tomatoes no sugar
2 cups chicken broth
2 tsp Cajun seasoning no sugar
1 tsp dried thyme
1/2 tsp black pepper
4 oz chicken livers chopped optional
2 tbsp parsley chopped

Directions:

Brown turkey, sausage, livers in skillet 6 minutes. Drain fat.
Add onion, celery, bell pepper, garlic. Cook 4 minutes.
Transfer to slow cooker with tomatoes, broth, seasonings.
Cook low 5 to 6 hours.
Stir in cauliflower rice. Cook 20 minutes more.
Drain if watery. Top with parsley.

Macros estimate per serving (1/8): 310 calories, 30 g protein, 6 g net carbs, 16 g fat.

Slow Cooker Keto Jambalaya with Rice (offer option to cook rice separately, or swap to cauliflower rice at the end)

Base cooks saucy; swap rice for cauli at end. Or cook separate white rice if carbs fit your day.

Ingredients:

1.5 lb chicken thighs
1 lb andouille sausage sliced
1.5 cups diced onion
1 cup diced celery
1 cup diced green bell pepper
4 cloves garlic minced
1 (14.5 oz) can diced tomatoes no sugar
2 cups chicken broth
2 tsp Cajun seasoning no sugar
1 tsp thyme
1 tsp paprika
1/2 tsp pepper
1 bay leaf
4 cups cauliflower rice or cooked rice to serve

Directions:

Brown chicken and sausage 5 minutes. Add to slow cooker.
Add trinity, minced garlic, tomatoes, broth, seasonings, bay leaf.
Cook low 6 to 8 hours.
Shred chicken. Remove bay leaf. Drain liquid.
Stir in cauliflower rice or serve over cooked rice.

Macros estimate per serving (1/8, with cauli rice): 330 calories, 31 g protein, 7 g net carbs, 19 g fat.

Etouffee, sauce piquante, fricassee, and smothered classics (thickened without sugar)

These saucy stars use okra, file, reduction, or xanthan gum slurry for gravy hold. No cornstarch here. Add seafood last 20 minutes. Spoon over cauliflower rice, shredded cabbage, or zoodles.

Slow Cooker Crawfish Etouffée

Crawfish tails in a velvety sauce with trinity base. Xanthan thickens clean.

Ingredients:

2 lb crawfish tails
1.5 cups diced onion
1 cup diced celery
1 cup diced green bell pepper
4 cloves garlic minced
2 cups chicken broth
1 (10 oz) can tomato puree no sugar
1 cup sliced okra
2 tsp Cajun seasoning no sugar
1 tsp thyme
1/2 tsp black pepper
1 tsp xanthan gum
2 tbsp butter
2 tbsp parsley

Directions:

Saute trinity and garlic in butter 5 minutes. Add to slow cooker.
Add broth, tomato puree, okra, seasonings.
Cook low 5 hours.
Whisk xanthan with 2 tbsp broth, stir in. Cook 10 minutes.
Add crawfish. Cook 20 minutes.
Stir parsley. Serve over cauliflower rice.

Macros estimate per serving (1/6): 280 calories, 28 g protein, 8 g net carbs, 14 g fat.

Slow Cooker Shrimp Creole (tomatoes, holy trinity)

Tomatoey with bell pepper pop and tender shrimp. Reduce uncovered for thickness.

Ingredients:

2 lb raw shrimp
1.5 cups diced onion
1 cup diced celery
1 cup diced green bell pepper
4 cloves garlic minced
1 (28 oz) can crushed tomatoes no sugar
1 cup chicken broth
2 tsp Cajun seasoning no sugar
1 tsp thyme
1/2 tsp pepper
1 bay leaf
2 tbsp parsley

Directions:

Add trinity, garlic, tomatoes, broth, seasonings, bay leaf to slow cooker.
Cook low 5 hours, then high uncovered 1 hour to reduce.
Add shrimp. Cook 20 minutes.
Remove bay leaf. Stir parsley. Serve over zoodles.

Macros estimate per serving (1/6): 240 calories, 29 g protein, 9 g net carbs, 8 g fat.

Crockpot Chicken Sauce Piquante

Spicy tomato stew with chicken. Okra slips it right.

Ingredients:

2.5 lb chicken thighs
1.5 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
1 (28 oz) can diced tomatoes no sugar
1 cup chicken broth
2 cups sliced okra
2 tsp Cajun seasoning no sugar
1 tsp cayenne optional
1/2 tsp pepper
2 tbsp parsley

Directions:

Brown chicken 5 minutes. Add to slow cooker.
Add trinity, garlic, tomatoes, broth, okra, seasonings.
Cook low 6 to 7 hours.
Shred chicken. Stir parsley. Serve over cabbage.

Macros estimate per serving (1/6): 350 calories, 34 g protein, 10 g net carbs, 20 g fat.

Slow Cooker Smothered Pork Chops

Pork chops in onion gravy. Reduce for cling. Slow cooking mimics traditional Louisiana Cochon de Lait pulled pork style.

Ingredients:

6 bone-in pork chops 1-inch thick
2 cups sliced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
2 cups chicken broth
1 tsp Creole seasoning no sugar
1 tsp thyme
1/2 tsp pepper
1 tsp xanthan gum

Directions:

Brown chops 4 minutes per side. Add to slow cooker.
Add onion, celery, bell pepper, garlic, broth, seasonings.
Cook low 6 hours.
Remove chops. Reduce sauce high 30 minutes.
Whisk xanthan slurry, stir in. Return chops. Serve.

Macros estimate per serving (1/6): 320 calories, 32 g protein, 6 g net carbs, 17 g fat.

Crockpot Beef Sauce Piquante

Chuck roast cubes simmer spicy. File at end.

Ingredients:

2.5 lb beef chuck cubed
1.5 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
1 (28 oz) can diced tomatoes no sugar
1 cup beef broth
2 tsp Cajun seasoning no sugar
1 tsp cayenne
1/2 tsp pepper
2 tsp file powder
2 tbsp parsley

Directions:

Brown beef 5 minutes. Add to slow cooker.
Add trinity, garlic, tomatoes, broth, seasonings.
Cook low 8 hours.
Turn off heat. Stir in file and parsley. Rest 10 minutes.

Macros estimate per serving (1/6): 380 calories, 36 g protein, 9 g net carbs, 22 g fat.

Slow Cooker Shrimp Etouffée

Shrimp in creamy sauce. Butter and xanthan shine.

Ingredients:

2 lb raw shrimp
1.5 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
2 cups seafood stock
1/2 cup heavy cream
4 tbsp butter
2 tsp Cajun seasoning no sugar
1 tsp thyme
1 tsp xanthan gum
2 tbsp parsley

Directions:

Melt butter, saute trinity and garlic 5 minutes. Add to slow cooker.
Add stock, cream, seasonings.
Cook low 4 hours.
Whisk xanthan slurry, stir in. Cook 10 minutes.
Add shrimp 20 minutes. Stir parsley.

Macros estimate per serving (1/6): 290 calories, 27 g protein, 7 g net carbs, 18 g fat.

Crockpot Chicken Fricassee

Chicken in herb gravy. Thyme leads.

Ingredients:

2.5 lb chicken thighs
1.5 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
2 cups chicken broth
1 cup sliced okra
2 tsp Creole seasoning no sugar
1 tsp thyme
1/2 tsp pepper
1 tsp xanthan gum
2 tbsp parsley

Directions:

Brown chicken 5 minutes. Add to slow cooker.
Add trinity, garlic, broth, okra, seasonings.
Cook low 6 hours.
Shred chicken. Whisk xanthan slurry, stir. Cook 10 minutes.
Top with parsley.

Macros estimate per serving (1/6): 340 calories, 33 g protein, 8 g net carbs, 19 g fat.

Slow Cooker Creole Chicken and Sausage

Sausage pairs with chicken in tomato bath. Reduction thickens.

Ingredients:

2 lb chicken thighs
12 oz andouille sliced
1.5 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
1 (28 oz) can crushed tomatoes no sugar
1 cup chicken broth
2 tsp Creole seasoning no sugar
1 tsp thyme
1/2 tsp pepper
2 tbsp parsley

Directions:

Brown chicken and sausage. Add to slow cooker.
Add trinity, garlic, tomatoes, broth, seasonings.
Cook low 6 hours, high uncovered 1 hour.
Shred chicken. Stir parsley.

Macros estimate per serving (1/6): 370 calories, 34 g protein, 9 g net carbs, 23 g fat.

Meats, roasts, poultry, sides, and desserts (sugar free where possible)

Roasts tenderize all day, sides soak up smoke, desserts use monk fruit sweetener. These stay sugar-free; desserts note higher carbs from fruit or roots.

Slow Cooker Cajun Pot Roast

Chuck roast rubs Cajun, gravy from juices.

Ingredients:

3 lb chuck roast
2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
2 cups beef broth
2 tbsp tomato paste no sugar
2 tbsp Cajun seasoning no sugar
1 tsp thyme
1 tsp xanthan gum

Directions:

Rub roast with 1 tbsp Cajun. Brown 5 minutes per side.
Add to slow cooker with trinity, garlic, broth, paste, rest of seasonings.
Cook low 8 to 10 hours.
Shred beef. Whisk xanthan slurry into juices. Stir back.

Macros estimate per serving (1/8): 380 calories, 35 g protein, 6 g net carbs, 24 g fat.

Crockpot Creole Beef Stew

Stew cubes with okra slip.

Ingredients:

2.5 lb beef stew meat
1.5 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
2 cups beef broth
1 cup sliced okra
1 (14 oz) can diced tomatoes no sugar
2 tsp Creole seasoning no sugar
1 tsp thyme

Directions:

Brown beef 5 minutes. Add to slow cooker.
Add rest. Cook low 8 hours.
Thicken by mashing okra if needed.

Macros estimate per serving (1/8): 340 calories, 32 g protein, 8 g net carbs, 18 g fat.

Slow Cooker Duck Confit

Duck legs crisp slow. Confits in fat.

Ingredients:

4 duck legs
2 tsp Cajun seasoning no sugar
1 tsp thyme
4 cloves garlic smashed
2 cups duck fat or olive oil

Directions:

Rub duck with seasonings. Add to slow cooker with garlic and fat.
Cook low 8 hours.
Crisp skin under broiler 5 minutes.

Macros estimate per serving (1/4): 420 calories, 30 g protein, 2 g net carbs, 32 g fat.

Crockpot Creole Blackened Chicken Leg Quarters

Legs blacken first, then stew.

Ingredients:

4 chicken leg quarters
2 tbsp Cajun seasoning no sugar
1.5 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
2 cups chicken broth
1 tsp thyme

Directions:

Rub chicken with Cajun. Blacken in hot skillet 3 minutes per side.
Add to slow cooker with trinity, garlic, broth, thyme.
Cook low 6 hours.

Macros estimate per serving (1/4): 360 calories, 34 g protein, 7 g net carbs, 22 g fat.

Slow Cooker Cajun BBQ Chicken (use sugar-free BBQ sauce)

Thighs lacquer low and slow.

Ingredients:

3 lb chicken thighs
1.5 cups diced onion
1 cup diced bell pepper
4 cloves garlic minced
1 cup sugar-free BBQ sauce
1/2 cup chicken broth
2 tbsp Cajun seasoning no sugar

Directions:

Add chicken, onion, bell pepper, garlic, sauce, broth, seasoning.
Cook low 6 hours. Shred.

Macros estimate per serving (1/8): 310 calories, 30 g protein, 5 g net carbs, 17 g fat.

Crockpot Creole Chicken Thighs (with Coca-Cola, swap to sugar-free cola)

Cola tenderizes with tang.

Ingredients:

3 lb chicken thighs
1.5 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
1 cup sugar-free cola
1 cup chicken broth
2 tsp Creole seasoning no sugar

Directions:

Add all to slow cooker.
Cook low 6 to 7 hours. Shred.

Macros estimate per serving (1/8): 290 calories, 29 g protein, 4 g net carbs, 16 g fat.

Slow Cooker Cajun Pork Tenderloin

Tenderloin stays pink inside. Slow cooking creates tender pulled pork that mimics traditional Louisiana Cochon de Lait. Pair with Creole coleslaw for a complete meal.

Ingredients:

2 lb pork tenderloin
1.5 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
1 cup chicken broth
2 tbsp Cajun seasoning no sugar
1 tsp thyme

Directions:

Rub pork with seasoning. Brown 4 minutes.
Add to slow cooker with trinity, garlic, broth.
Cook low 5 to 6 hours. Slice.

Macros estimate per serving (1/6): 280 calories, 36 g protein, 5 g net carbs, 12 g fat.

Crockpot Brisket with Creole Gravy

Brisket slices against grain.

Ingredients:

3 lb brisket flat
2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
2 cups beef broth
2 tbsp tomato paste no sugar
2 tsp Creole seasoning no sugar
1 tsp xanthan gum

Directions:

Rub brisket with seasoning. Brown.
Add to slow cooker with rest except xanthan.
Cook low 9 hours. Slice, thicken juices.

Macros estimate per serving (1/8): 370 calories, 34 g protein, 6 g net carbs, 23 g fat.

Slow Cooker Boudin Stuffed Chicken (use low-carb boudin style filling)

Chicken breasts stuff with rice-free boudin mix.

Ingredients:

4 chicken breasts
12 oz ground pork
1/2 cup diced onion
1/2 cup diced bell pepper
2 cloves garlic minced
1 tsp Cajun seasoning no sugar
1 egg
1 cup chicken broth

Directions:

Mix pork, onion, pepper, garlic, seasoning, egg for filling.
Stuff chicken. Add to slow cooker with broth.
Cook low 5 hours.

Macros estimate per serving (1/4): 410 calories, 38 g protein, 4 g net carbs, 25 g fat.

Slow Cooker Cajun Meatballs in Gravy

Meatballs simmer in sauce.

Ingredients:

2 lb ground turkey
1 egg
1/2 cup almond flour
2 tsp Cajun seasoning no sugar
1.5 cups diced onion
1 cup diced bell pepper
2 cups chicken broth
1 tsp xanthan gum

Directions:

Mix turkey, egg, flour, 1 tsp seasoning. Form balls.
Brown balls. Add to slow cooker with trinity, broth, rest seasoning.
Cook low 5 hours. Thicken.

Macros estimate per serving (1/8): 260 calories, 28 g protein, 4 g net carbs, 14 g fat.

Slow Cooker Smothered Okra and Tomatoes

Okra melts down saucy.

Ingredients:

4 cups sliced okra
1 (28 oz) can diced tomatoes no sugar
1.5 cups diced onion
1 cup diced bell pepper
4 cloves garlic minced
1 tsp Cajun seasoning no sugar
12 oz andouille sliced

Directions:

Add all. Cook low 6 hours.
Stir to break okra.

Macros estimate per serving (1/8): 190 calories, 12 g protein, 10 g net carbs, 11 g fat.

Slow Cooker Cajun Chicken Pasta Bake (swap to hearts of palm pasta or shirataki, add at end)

Pasta swaps keep it low.

Ingredients:

2 lb chicken thighs
1.5 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
2 cups chicken broth
2 tsp Cajun seasoning no sugar
8 oz shirataki noodles rinsed

Directions:

Add chicken, trinity, garlic, broth, seasoning.
Cook low 6 hours. Shred.
Add noodles 10 minutes.

Macros estimate per serving (1/6): 320 calories, 32 g protein, 5 g net carbs, 18 g fat.

Slow Cooker Collard Greens with Smoked Turkey

Greens wilt smoky.

Ingredients:

2 lb collard greens chopped
1 smoked turkey leg 1 lb
1.5 cups diced onion
4 cloves garlic minced
4 cups chicken broth
1 tsp Cajun seasoning no sugar
1 tbsp apple cider vinegar

Directions:

Add all except vinegar.
Cook low 8 hours.
Pull turkey meat. Stir vinegar.

Macros estimate per serving (1/8): 150 calories, 15 g protein, 8 g net carbs, 6 g fat.

Crockpot Corn Maque Choux (use less corn, add cauliflower, keep sugar free)

Half corn, half cauli.

Ingredients:

1 cup corn kernels
2 cups cauliflower florets
1.5 cups diced onion
1 cup diced bell pepper
4 cloves garlic minced
12 oz turkey sausage sliced
1 cup chicken broth
1 tsp Cajun seasoning no sugar

Directions:

Add all. Cook low 5 hours.
Mash lightly.

Macros estimate per serving (1/6): 210 calories, 18 g protein, 10 g net carbs, 10 g fat.

Slow Cooker Cajun Spiced Nuts (use egg white, spices, sugar-free sweetener optional)

Nuts toast crisp.

Ingredients:

4 cups mixed nuts
2 egg whites
2 tbsp Cajun seasoning no sugar
1 tsp monk fruit optional

Directions:

Whisk egg whites, seasoning, sweetener. Toss nuts.
Add to slow cooker. Cook low 2 hours, stir hourly.
Spread to cool.

Macros estimate per serving (1/12): 220 calories, 7 g protein, 5 g net carbs, 20 g fat.

Slow Cooker White Beans with Ham (note higher carbs)

Beans creamy with ham.

Ingredients:

1 lb dried white beans soaked
1 lb ham hock
1.5 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cloves garlic minced
8 cups chicken broth
1 tsp Cajun seasoning no sugar

Directions:

Add all. Cook low 8 to 10 hours.
Pull ham meat.

Macros estimate per serving (1/8): 320 calories, 22 g protein, 28 g net carbs, 12 g fat. (Higher carbs from beans)

Slow Cooker Potato Salad (offer cauliflower potato salad option)

Cauli mash mimics.

Ingredients:

6 cups cauliflower florets
1/2 cup diced onion
1/2 cup diced celery
4 hard-boiled eggs chopped
1/2 cup mayo
2 tbsp mustard no sugar
1 tsp Cajun seasoning no sugar
1 tbsp vinegar

Directions:

Cook cauli in slow cooker with onion, celery, 2 cups water low 3 hours.
Drain, mash with rest.

Macros estimate per serving (1/8): 160 calories, 6 g protein, 5 g net carbs, 14 g fat.

Slow Cooker Bread Pudding with Bourbon Sauce (use almond flour bread or low-carb bread, sugar-free sweetener)

Low-carb bread cubes soak custard. Note: sugar-free, but bread adds carbs.

Ingredients:

6 cups cubed low-carb bread
4 eggs
2 cups almond milk
1/2 cup monk fruit sweetener
2 tsp vanilla
1 tsp cinnamon
Sauce: 1/2 cup butter, 1/2 cup monk fruit, 1/4 cup bourbon no sugar

Directions:

Whisk eggs, milk, sweetener, vanilla, cinnamon. Toss bread.
Add to slow cooker. Cook low 3 to 4 hours. Note: sugar-free but check bread carbs.
Melt sauce ingredients stovetop. Pour over.

Macros estimate per serving (1/8): 280 calories, 10 g protein, 12 g net carbs, 22 g fat. (Higher from bread)

Slow Cooker Bananas Foster (use small portions, sugar-free sweetener, note higher carbs from bananas)

Bananas caramelize gentle. Note: sugar-free, higher carbs.

Ingredients:

4 bananas sliced
1/4 cup butter
1/2 cup monk fruit sweetener
1 tsp cinnamon
1/4 cup rum no sugar
1 cup heavy cream whipped optional

Directions:

Add bananas, butter, sweetener, cinnamon, rum.
Cook low 1.5 hours. Mash lightly. Note: sugar-free but bananas add carbs; small portions.
Top with cream.

Macros estimate per serving (1/6): 240 calories, 2 g protein, 15 g net carbs, 20 g fat. (Higher from bananas)

Slow Cooker Sweet Potato Pecan Casserole (use sugar-free sweetener, note higher carbs from sweet potato)

Pecans crunch top. Note: sugar-free, higher carbs.

Ingredients:

4 small sweet potatoes peeled cubed (2 lb)
1/2 cup monk fruit sweetener
1/4 cup butter
2 eggs
1 tsp cinnamon
Topping: 1 cup pecans, 1/4 cup almond flour, 2 tbsp butter, 2 tbsp monk fruit

Directions:

Cook potatoes, sweetener, butter low 4 hours. Mash with eggs, cinnamon.
Mix topping, spread on. Cook high 30 minutes. Note: sugar-free but sweet potato raises carbs.
Serve warm.

Macros estimate per serving (1/8): 260 calories, 4 g protein, 14 g net carbs, 22 g fat. (Higher from potato)

Enjoy!

These 50 high-protein low-carb New Orleans slow cooker recipes capture bold flavors without the usual carb traps. You get gumbo that thickens right, jambalaya spice over cauliflower rice, and red beans that satisfy on busy days.

Start simple: batch cook the Classic NOLA Red Beans or Chicken Sausage Gumbo for the week, grab Slow Cooker Chicken Jambalaya as your protein main, and pair with Smothered Okra and Tomatoes as a side. These recipes work just as well in an Instant Pot or other multi-cookers. Always serve over cauliflower rice, shredded cabbage, or zucchini noodles to stay low-carb.

Store leftovers in the fridge up to 4 days or freeze in portions for 3 months; reheat to 165°F. Save this list, pick one recipe this week, and tweak the Cajun heat to your taste. Your slow cooker just became NOLA’s best friend.