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

Picture this: you’re craving that spicy kick of jambalaya or rich gumbo from New Orleans. But traditional versions pack carbs and sugar that derail your goals. You’ve got options with The Best High-Protein Low-Carb, Sugar-Free One-Pot New Orleans Recipes.

These 36 high-protein low-carb sugar-free one-pot New Orleans recipes twist Cajun and Creole classics. Swap rice for cauliflower rice, pasta for zucchini noodles, potatoes for radishes. Load up on seafood, chicken, and sausage for protein, all with the holy trinity of onions, celery, and bell peppers plus Creole spices.

You’ll stay full longer, drop pounds, keep energy steady, and skip blood sugar spikes. One-pot cooking means less mess too. Here’s what you gain:

Under 10g net carbs per serving
30g+ protein to build muscle
Zero added sugar
Quick prep and cleanup

Dive into top essentials, more classics, quick Big Easy meals, and hearty soups plus stews. Ready to taste the Big Easy without the guilt?

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Master These Top 10 Essential One-Pot New Orleans Recipes First

You want to nail New Orleans flavors fast? Start here with these 10 must-try one-pot recipes. They pack the bold spices and holy trinity punch of Cajun and Creole classics. We amp up protein from meats and seafood while slashing carbs with swaps like cauliflower rice and zucchini. Each serves four, cooks in one pot, and hits under 10g net carbs. Grab your spices and get cooking. These build your skills for the full 36.

Chicken & Andouille Sausage Jambalaya

This smoky jambalaya classic bursts with sausage and chicken; cauliflower rice keeps it low-carb and hearty.

Ingredients (4 servings):

1 lb chicken thighs, cubed
12 oz andouille sausage, sliced
4 cups riced cauliflower
1 onion, diced
1 green bell pepper, diced
2 celery stalks, diced
3 garlic cloves, minced
14 oz no-sugar diced tomatoes
2 cups chicken broth
2 tsp creole seasoning
1 tsp smoked paprika
Salt and pepper to taste

Directions:

Brown chicken and sausage in a large pot over medium heat for 5 minutes. Remove and set aside.
Saute onion, bell pepper, celery, and garlic in the same pot for 4 minutes.
Stir in tomatoes, broth, and spices. Simmer for 10 minutes.
Add riced cauliflower and browned meats. Cook covered for 12 minutes until tender.
Season to taste and serve hot.

Macros per serving: Protein 38g, Net Carbs 7g, Calories 420, Fat 28g

Seafood Gumbo

Rich gumbo shines with shrimp and crab in a dark roux; almond flour makes it low-carb without losing depth.

Ingredients (4 servings):

1 lb shrimp, peeled
8 oz crab meat
1 lb andouille sausage, sliced
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 cups chicken broth
2 tbsp almond flour for roux
1 cup sliced okra
2 tsp creole seasoning
1 bay leaf

Directions:

Cook almond flour in a large pot over medium heat for 5 minutes until dark brown.
Add onion, bell pepper, celery. Saute for 5 minutes.
Pour in broth, then add okra, sausage, creole seasoning, and bay leaf. Simmer for 20 minutes.
Stir in shrimp and crab. Cook for 5 minutes until seafood is done.
Remove bay leaf and serve.

Macros per serving: Protein 42g, Net Carbs 6g, Calories 380, Fat 22g

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Red Beans and ‘Rice’

Red beans deliver that slow-cooked comfort with sausage; cauliflower rice finishes it low-carb style.

Ingredients (4 servings):

8 oz smoked sausage, sliced
1/2 cup red kidney beans (drained from low-carb can)
4 cups riced cauliflower
1 onion, diced
2 celery stalks, diced
3 garlic cloves, minced
4 cups chicken broth
1 tsp creole seasoning
1 bay leaf

Directions:

Brown sausage in a large pot over medium heat for 4 minutes.
Add onion, celery, and garlic. Saute for 3 minutes.
Stir in beans, broth, creole seasoning, and bay leaf. Simmer for 30 minutes.
Add riced cauliflower. Cook for 10 more minutes.
Remove bay leaf, season, and serve.

Macros per serving: Protein 32g, Net Carbs 9g, Calories 350, Fat 20g

Crawfish Étouffée

Crawfish étouffée offers creamy, spicy bliss; we use heavy cream and almond flour for a keto-friendly base.

Ingredients (4 servings):

1 lb crawfish tails
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 tbsp butter
2 tbsp almond flour
2 cups seafood broth
1 cup heavy cream
2 tsp creole seasoning

Directions:

Saute onion, bell pepper, and celery in butter in a large pot for 5 minutes.
Add almond flour. Cook for 2 minutes to form roux.
Whisk in seafood broth. Simmer for 10 minutes.
Stir in heavy cream and crawfish tails. Cook for 5 minutes.
Season and serve hot.

Macros per serving: Protein 30g, Net Carbs 5g, Calories 410, Fat 35g

Gumbo z’Herbes

Gumbo z’Herbes packs greens for a veggie twist on gumbo; sausage boosts protein in this low-carb version.

Ingredients (4 servings):

12 oz sausage, sliced
4 cups mixed greens (spinach, kale), chopped
1 onion, diced
2 celery stalks, diced
1 bell pepper, diced
4 cups chicken broth
2 tbsp almond flour
2 tsp creole seasoning

Directions:

Cook almond flour in a large pot over medium heat for 5 minutes until dark.
Add onion, celery, and bell pepper. Saute for 5 minutes.
Pour in broth, then stir in greens, sausage, and creole seasoning.
Simmer for 25 minutes until greens wilt and flavors blend.
Season to taste and serve.

Macros per serving: Protein 28g, Net Carbs 6g, Calories 320, Fat 24g

Shrimp and Corn Soup

Shrimp soup mimics sweet corn with zucchini; cream adds richness to this quick protein hit.

Ingredients (4 servings):

1 lb shrimp, peeled
2 zucchini, diced (for corn flavor)
1 onion, diced
2 celery stalks, diced
4 cups chicken broth
1 cup heavy cream
2 tsp cajun spice

Directions:

Saute onion, celery, and zucchini in a large pot for 5 minutes.
Add chicken broth and cajun spice. Simmer for 15 minutes.
Stir in heavy cream.
Add shrimp. Cook for 5 minutes until pink.
Season and serve.

Macros per serving: Protein 35g, Net Carbs 7g, Calories 340, Fat 25g

Dirty Rice

Dirty rice gets its edge from livers and pork; cauliflower rice cleans it up for low carbs.

Ingredients (4 servings):

8 oz chicken livers, chopped
8 oz ground pork
4 cups riced cauliflower
1 onion, diced
1 green bell pepper, diced
2 celery stalks, diced
2 tsp creole seasoning

Directions:

Brown chicken livers and ground pork in a large pot over medium heat for 5 minutes.
Add onion, bell pepper, and celery. Saute for 4 minutes.
Stir in riced cauliflower and creole seasoning.
Cook for 10 minutes until everything blends.
Season and serve hot.

Macros per serving: Protein 33g, Net Carbs 6g, Calories 370, Fat 26g

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Chicken Sauce Piquant

This spicy chicken stew simmers in tomatoes; bold cayenne fits the low-carb profile perfectly.

Ingredients (4 servings):

1.5 lb chicken thighs, cubed
14 oz no-sugar diced tomatoes
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
2 cups chicken broth
2 tsp cayenne pepper

Directions:

Brown chicken in a large pot over medium heat for 5 minutes. Remove.
Saute onion, bell pepper, and celery for 4 minutes.
Add tomatoes, broth, and cayenne. Simmer for 10 minutes.
Return chicken. Cook for 25 minutes.
Season and serve.

Macros per serving: Protein 40g, Net Carbs 8g, Calories 360, Fat 22g

Crawfish Fettuccine

Crawfish fettuccine swaps pasta for zucchini noodles; cheese and cream keep it indulgent yet low-carb.

Ingredients (4 servings):

1 lb crawfish tails
4 zucchini, spiralized into noodles
1 cup heavy cream
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
1 cup parmesan cheese

Directions:

Saute onion, bell pepper, celery, and crawfish in a large pot for 5 minutes.
Pour in heavy cream. Simmer for 5 minutes.
Stir in parmesan until melted.
Add zucchini noodles. Cook for 3 minutes.
Season and serve.

Macros per serving: Protein 32g, Net Carbs 7g, Calories 390, Fat 30g

Smothered Okra and Tomatoes

Okra and tomatoes stew with bacon smokiness; add shrimp to pump up protein if you like.

Ingredients (4 servings):

1 lb okra, sliced
14 oz no-sugar diced tomatoes
4 oz bacon, chopped
1 onion, diced
2 garlic cloves, minced
2 tsp creole seasoning

Directions:

Cook bacon in a large pot over medium heat until crisp, about 5 minutes.
Add okra and onion. Cook for 10 minutes.
Stir in garlic and creole seasoning for 1 minute.
Add tomatoes. Simmer for 15 minutes.
Season and serve. Boost protein with added shrimp.

Macros per serving: Protein 12g, Net Carbs 9g, Calories 280, Fat 20g

Dive Deeper with More Classic Cajun and Creole One-Pot Dishes

Mastered the top 10? Great job. Now crank up the variety with these next 10 one-pot recipes. They stick to high protein from extra seafood and meats, smart low-carb swaps like radishes and shirataki noodles, and that signature Creole heat. Each stays under 10g net carbs, serves four, and cleans up easy in one pot. Pick your favorite and keep the New Orleans party going.

Crawfish Boil

This crawfish boil captures boil-house fun right on your stove; radishes replace potatoes for a low-carb crunch.

Ingredients (4 servings):

1 lb crawfish tails
12 oz andouille sausage, sliced
1 lb radishes, halved
1 onion, quartered
4 garlic cloves, smashed
2 tbsp Old Bay seasoning
4 cups water

Directions:

Bring water, Old Bay, onion, garlic, radishes, and sausage to a boil in a large pot. Cook for 15 minutes.
Add crawfish tails. Boil for 5 minutes until pink and cooked.
Drain and serve hot with spices clinging.

Macros per serving: Protein 36g, Net Carbs 6g, Calories 350, Fat 24g

Shrimp and Grits

Shrimp and grits comfort food gets a makeover with cauliflower mash; cheddar makes it creamy and satisfying.

Ingredients (4 servings):

1 lb shrimp, peeled
4 cups riced cauliflower
1 onion, diced
1 green bell pepper, diced
2 celery stalks, diced
1 cup cheddar cheese, shredded
2 tsp Cajun seasoning
2 tbsp butter

Directions:

Melt butter in a large pot over medium heat. Saute onion, bell pepper, and celery for 4 minutes.
Add shrimp and Cajun seasoning. Cook for 3 minutes until pink. Remove seafood.
Boil riced cauliflower in 1 cup water for 5 minutes. Drain and mash with cheddar.
Stir shrimp back in. Heat through and serve.

Macros per serving: Protein 38g, Net Carbs 8g, Calories 400, Fat 28g

Cajun Fish in Red Gravy

Tilapia swims in spicy tomato gravy; tender fish soaks up the bold Creole flavors effortlessly.

Ingredients (4 servings):

1.5 lb tilapia fillets, cut into chunks
14 oz no-sugar diced tomatoes
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
2 tsp Creole seasoning
1 cup chicken broth

Directions:

Saute onion, bell pepper, and celery in a large pot over medium heat for 5 minutes.
Add tomatoes, broth, and Creole seasoning. Simmer for 10 minutes.
Nestle in fish chunks. Cook covered for 10 minutes until flaky.
Season and serve hot.

Macros per serving: Protein 35g, Net Carbs 7g, Calories 320, Fat 18g

Smothered Green Beans with ‘Potatoes’

Green beans and radish “potatoes” smother in bacon fat; simple sides turn into a protein-packed meal.

Ingredients (4 servings):

1 lb green beans, trimmed and halved
1 lb radishes, quartered
8 oz bacon, chopped
1 onion, diced
1 tsp Creole seasoning
1/2 cup chicken broth

Directions:

Cook bacon in a large pot over medium heat until crisp, about 5 minutes.
Add onion, green beans, radishes, and seasoning. Stir for 3 minutes.
Pour in broth. Simmer covered for 20 minutes until tender.
Season to taste and serve.

Macros per serving: Protein 20g, Net Carbs 9g, Calories 300, Fat 25g

Andouille Sausage with Cabbage

Sausage and cabbage create a smoky, tender dish; it simmers fast for weeknight wins.

Ingredients (4 servings):

1.5 lb andouille sausage, sliced
1 head cabbage, shredded
1 onion, diced
3 garlic cloves, minced
2 cups chicken broth
1 tsp Cajun seasoning

Directions:

Brown sausage slices in a large pot over medium heat for 5 minutes.
Add onion and garlic. Saute for 3 minutes.
Stir in cabbage, broth, and seasoning. Simmer covered for 20 minutes.
Season and serve warm.

Macros per serving: Protein 30g, Net Carbs 8g, Calories 380, Fat 30g

Turtle Soup

Mock turtle soup uses ground beef for rich taste; hardboiled eggs add that classic touch.

Ingredients (4 servings):

1 lb ground beef
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 cups chicken broth
2 hardboiled eggs, chopped
2 tsp Creole seasoning

Directions:

Brown ground beef in a large pot over medium heat for 5 minutes. Drain fat.
Add onion, bell pepper, and celery. Saute for 4 minutes.
Pour in broth and seasoning. Simmer for 20 minutes.
Stir in chopped eggs. Heat through and serve.

Macros per serving: Protein 34g, Net Carbs 5g, Calories 360, Fat 26g

Cajun Chicken Pasta

Chicken pasta skips carbs with shirataki; cream sauce clings to every bite.

Ingredients (4 servings):

1 lb chicken breast, cubed
2 packs shirataki noodles, rinsed and drained
1 cup heavy cream
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
2 tsp Cajun seasoning

Directions:

Cook chicken cubes with onion, bell pepper, and celery in a large pot over medium heat for 8 minutes.
Pour in heavy cream and Cajun seasoning. Simmer for 5 minutes.
Add shirataki noodles. Toss for 3 minutes to warm.
Season and serve hot.

Macros per serving: Protein 40g, Net Carbs 4g, Calories 410, Fat 32g

Red Jambalaya Fried ‘Rice’

Fried “rice” jambalaya packs red tomatoes and meats; cauliflower keeps it light and quick.

Ingredients (4 servings):

4 cups riced cauliflower
1 lb chicken thighs, cubed
12 oz andouille sausage, sliced
14 oz no-sugar diced tomatoes
1 onion, diced
1 bell pepper, diced
2 tsp Creole seasoning

Directions:

Brown chicken and sausage in a large pot over medium heat for 5 minutes.
Add onion and bell pepper. Saute for 4 minutes.
Stir in riced cauliflower, tomatoes, and seasoning. Cook for 10 minutes.
Season to taste and serve.

Macros per serving: Protein 36g, Net Carbs 7g, Calories 390, Fat 27g

White Beans and Smoked Sausage

White beans pair with sausage for hearty stew; small bean portion fits low-carb goals.

Ingredients (4 servings):

12 oz smoked sausage, sliced
1/2 cup white beans, drained (canned, low-carb)
1 onion, diced
2 celery stalks, diced
4 cups chicken broth
2 tsp Creole seasoning
1 bay leaf

Directions:

Brown sausage in a large pot over medium heat for 4 minutes.
Add onion and celery. Saute for 3 minutes.
Stir in beans, broth, seasoning, and bay leaf. Simmer for 25 minutes.
Remove bay leaf, season, and serve.

Macros per serving: Protein 32g, Net Carbs 9g, Calories 370, Fat 28g

Okra and Shrimp Gumbo

Okra thickens shrimp gumbo perfectly; almond roux delivers that deep flavor without carbs.

Ingredients (4 servings):

1 lb shrimp, peeled
1 lb okra, sliced
12 oz andouille sausage, sliced
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 cups chicken broth
2 tbsp almond flour

Directions:

Cook almond flour in a large pot over medium heat for 5 minutes until dark.
Add onion, bell pepper, celery, and okra. Saute for 5 minutes.
Pour in broth and add sausage. Simmer for 15 minutes.
Stir in shrimp. Cook 5 minutes until done.

Macros per serving: Protein 37g, Net Carbs 6g, Calories 350, Fat 23g

Whip Up Quick and Easy Big Easy One-Pot Meals in Under 30 Minutes

Short on time but craving New Orleans heat? These 10 one-pot recipes clock in under 30 minutes on stovetop or Instant Pot. Busy cooks love the speed: high-protein stars like shrimp and sausage pair with low-carb swaps such as cauli rice and zoodles. Each serves four, stays under 10g net carbs, and delivers that Creole kick without cleanup hassle. Fire up your pot and eat like you’re in the Quarter.

Instant Pot Jambalaya

Instant Pot jambalaya layers chicken and sausage with cauli rice for a fast jambalaya fix.

Ingredients (4 servings):

1 lb chicken thighs, cubed
12 oz andouille sausage, sliced
3 cups riced cauliflower
1 onion, diced
1 green bell pepper, diced
2 celery stalks, diced
1 cup chicken broth
2 tsp creole seasoning
1 tsp smoked paprika

Directions:

Set Instant Pot to saute. Brown chicken and sausage for 5 minutes.
Add onion, bell pepper, celery. Saute 3 minutes.
Stir in riced cauliflower, broth, creole seasoning, and paprika. Seal and pressure cook 8 minutes.
Quick release and serve hot.

Macros per serving: Protein 39g, Net Carbs 6g, Calories 410, Fat 29g

Smoky Cajun Shrimp Orzo

Smoky shrimp orzo uses shirataki for a quick, saucy pasta vibe with Cajun flair.

Ingredients (4 servings):

1 lb shrimp, peeled
2 packs shirataki noodles (orzo-style, rinsed and drained)
1 onion, diced
1 green bell pepper, diced
2 celery stalks, diced
1 cup chicken broth
1/2 cup heavy cream
2 tsp smoked paprika
1 tsp creole seasoning

Directions:

Saute onion, bell pepper, celery, and shrimp in a pot over medium heat for 5 minutes.
Add shirataki noodles, broth, cream, paprika, and creole seasoning.
Simmer 10 minutes until thickened.
Season and serve.

Macros per serving: Protein 34g, Net Carbs 5g, Calories 320, Fat 22g

Cajun Sausage and ‘Potatoes’

Sausage and radish “potatoes” with cabbage make a speedy, smoky side that stands alone.

Ingredients (4 servings):

1.5 lb andouille sausage, sliced
1 lb radishes, quartered
1/2 head cabbage, shredded
1 onion, diced
1 tsp creole seasoning
1/2 cup chicken broth

Directions:

Brown sausage in a pot over medium heat for 5 minutes.
Add radishes, cabbage, onion, seasoning, and broth.
Simmer covered 18 minutes until tender.
Serve hot.

Macros per serving: Protein 28g, Net Carbs 7g, Calories 360, Fat 30g

Creamy Crawfish Pasta

Creamy crawfish pasta tosses zoodles in rich sauce for an indulgent 25-minute meal.

Ingredients (4 servings):

1 lb crawfish tails
4 zucchini, spiralized
1 cup heavy cream
1/2 cup parmesan cheese
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
1 tsp creole seasoning

Directions:

Saute onion, bell pepper, celery, and crawfish in a pot for 6 minutes.
Pour in heavy cream and seasoning. Simmer 5 minutes.
Stir in parmesan until melted.
Add zoodles. Cook 5 minutes. Serve.

Macros per serving: Protein 31g, Net Carbs 6g, Calories 380, Fat 31g

Cajun Pork Chops with Smothered Onions

Pork chops smother in onions and holy trinity for tender, juicy results in one pot.

Ingredients (4 servings):

4 pork chops (1.5 lb total)
2 onions, sliced
1 bell pepper, diced
2 celery stalks, diced
1 cup chicken broth
2 tsp cajun seasoning

Directions:

Sear pork chops in a pot over medium heat 4 minutes per side. Remove.
Saute onions, bell pepper, celery 5 minutes.
Add broth and seasoning. Return chops. Simmer covered 15 minutes.
Serve with juices.

Macros per serving: Protein 42g, Net Carbs 8g, Calories 400, Fat 25g

Shrimp Creole

Shrimp creole bubbles with tomatoes and spices for a classic hit in 20 minutes flat.

Ingredients (4 servings):

1.5 lb shrimp, peeled
14 oz no-sugar diced tomatoes
1 onion, diced
1 green bell pepper, diced
2 celery stalks, diced
1 cup chicken broth
2 tsp creole seasoning

Directions:

Saute onion, bell pepper, and celery in a pot 5 minutes.
Add tomatoes, broth, and seasoning. Simmer 8 minutes.
Stir in shrimp. Cook 5 minutes until pink.
Serve over greens if desired.

Macros per serving: Protein 36g, Net Carbs 7g, Calories 330, Fat 20g

Louisiana ‘Potato’ Salad

One-pot cauli “potato” salad mixes bacon and mayo for picnic flavor without the carbs.

Ingredients (4 servings):

4 cups riced cauliflower
4 oz bacon, chopped
1/2 cup sugar-free mayo
2 tbsp mustard
2 celery stalks, diced
1 onion, diced
Salt and pepper

Directions:

Cook bacon in a pot until crisp, 5 minutes. Remove.
Boil riced cauliflower in 2 cups water 8 minutes. Drain.
Mix with bacon, mayo, mustard, celery, onion, salt, and pepper.
Chill 5 minutes and serve.

Macros per serving: Protein 15g, Net Carbs 6g, Calories 290, Fat 26g

Cajun Mac and Cheese

Cajun mac swaps hearts of palm pasta for cheesy sausage comfort in under 25 minutes.

Ingredients (4 servings):

8 oz hearts of palm pasta, drained
1 lb andouille sausage, sliced
2 cups cheddar cheese, shredded
1 cup heavy cream
1 onion, diced
1 tsp cajun seasoning

Directions:

Brown sausage and onion in a pot 6 minutes.
Add heavy cream and seasoning. Simmer 5 minutes.
Stir in cheese until melted.
Add pasta. Heat 5 minutes. Serve.

Macros per serving: Protein 35g, Net Carbs 5g, Calories 450, Fat 38g

Smothered Chicken with Gravy

Smothered chicken builds gravy from onions and almond flour for gravy lovers.

Ingredients (4 servings):

1.5 lb chicken thighs, cubed
2 onions, sliced
2 tbsp almond flour
1 cup chicken broth
1 tsp creole seasoning
2 celery stalks, diced

Directions:

Brown chicken in a pot 5 minutes. Remove.
Saute onions and celery 5 minutes. Add almond flour, cook 2 minutes.
Whisk in broth and seasoning. Simmer 5 minutes.
Return chicken. Cook 10 minutes. Serve.

Macros per serving: Protein 41g, Net Carbs 6g, Calories 370, Fat 24g

Stovetop Red Beans

Stovetop red beans speed up with limited beans and sausage for quick comfort.

Ingredients (4 servings):

8 oz smoked sausage, sliced
1/2 cup red kidney beans, drained (low-carb canned)
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
2 cups chicken broth
1 tsp creole seasoning

Directions:

Brown sausage in a pot 4 minutes.
Add onion, bell pepper, celery. Saute 4 minutes.
Stir in beans, broth, and seasoning. Simmer 18 minutes.
Serve hot.

Macros per serving: Protein 30g, Net Carbs 9g, Calories 340, Fat 22g

Savor Hearty Soups and Stews That Warm from the Inside Out

Nothing beats a steaming bowl of New Orleans soup or stew on chilly nights. These final six recipes deliver that deep comfort you crave, loaded with protein from crab, sausage, chicken, and fish. We cut carbs smartly with cauliflower and tiny bean portions, so you stay satisfied without the guilt. Each one serves four, simmers in a single pot, and clocks under 10g net carbs. They fill you up, fuel your body, and taste like home. Let’s wrap up the list strong.

Crab and Brie Soup

Crab and brie soup blends sweet lump crab with melty cheese for pure luxury. Cream makes it velvety; the holy trinity adds classic flavor.

Ingredients (4 servings):

1 lb lump crab meat
4 oz brie cheese, rind removed and cubed
1 cup heavy cream
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 cups seafood broth
2 tsp creole seasoning
Salt and pepper to taste

Directions:

Saute onion, bell pepper, and celery in a large pot over medium heat for 5 minutes until soft.
Pour in seafood broth and creole seasoning. Bring to a simmer for 10 minutes.
Stir in crab meat, brie cubes, and heavy cream. Cook gently for 5 minutes until cheese melts smooth.
Season with salt and pepper. Serve hot in bowls.

Macros per serving: Protein 38g, Net Carbs 4g, Calories 420, Fat 34g

Cajun Potato Soup with Sausage

This sausage potato soup swaps cauliflower for potatoes, giving you creamy chunks packed with smoky meat. Blend half for thick texture that sticks to your ribs.

Ingredients (4 servings):

12 oz andouille sausage, sliced
4 cups cauliflower florets, chopped small
1 onion, diced
2 celery stalks, diced
4 cups chicken broth
1 cup heavy cream
2 tsp cajun seasoning
Salt and pepper to taste

Directions:

Brown sausage slices in a large pot over medium heat for 5 minutes. Remove excess fat if needed.
Add onion and celery. Saute for 4 minutes.
Stir in cauliflower, chicken broth, and cajun seasoning. Simmer covered for 15 minutes until tender.
Blend half the soup smooth with an immersion blender. Stir in heavy cream and heat through. Season and serve.

Macros per serving: Protein 32g, Net Carbs 7g, Calories 380, Fat 30g

Chicken and Sausage Gumbo

Chicken and sausage gumbo builds bold layers with a quick almond roux and okra. Tender meats swim in spicy broth that warms every bite.

Ingredients (4 servings):

1 lb chicken thighs, cubed
12 oz andouille sausage, sliced
1 cup sliced okra
2 tbsp almond flour
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 cups chicken broth
2 tsp creole seasoning
1 bay leaf

Directions:

Cook almond flour in a large pot over medium heat for 5 minutes, stirring until dark brown.
Add onion, bell pepper, celery, and okra. Saute for 5 minutes.
Stir in chicken, sausage, broth, creole seasoning, and bay leaf. Simmer for 25 minutes until thickened.
Remove bay leaf. Season and serve piping hot.

Macros per serving: Protein 40g, Net Carbs 6g, Calories 390, Fat 26g

Catfish Courtbouillon

Catfish courtbouillon stews flaky fillets in tomato gravy with the holy trinity. Cayenne brings heat; fish absorbs every spice.

Ingredients (4 servings):

1.5 lb catfish fillets, cut into chunks
14 oz no-sugar diced tomatoes
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
2 cups chicken broth
2 tsp creole seasoning
1 tsp cayenne pepper

Directions:

Saute onion, bell pepper, and celery in a large pot over medium heat for 5 minutes.
Add diced tomatoes, chicken broth, creole seasoning, and cayenne. Simmer for 10 minutes.
Nestle in catfish chunks. Cook covered for 10 minutes until fish flakes easy.
Season to taste and ladle into bowls.

Macros per serving: Protein 37g, Net Carbs 5g, Calories 340, Fat 21g

Chicken Fricassee

Chicken fricassee comforts with seared thighs in mushroom cream gravy. Onions and celery build a base that clings to the meat.

Ingredients (4 servings):

1.5 lb chicken thighs, bone-in skin-on
8 oz mushrooms, sliced
2 onions, sliced
2 celery stalks, diced
2 cups chicken broth
1 cup heavy cream
2 tsp creole seasoning

Directions:

Brown chicken thighs skin-side down in a large pot over medium heat for 6 minutes per side. Remove and set aside.
Saute onions, celery, and mushrooms in the pot drippings for 5 minutes.
Pour in chicken broth and creole seasoning. Simmer for 10 minutes, then return chicken.
Stir in heavy cream. Cook covered for 15 minutes until chicken is tender. Serve with gravy.

Macros per serving: Protein 39g, Net Carbs 7g, Calories 410, Fat 32g

Louisiana Black-Eyed Peas with Ham Hock

Black-eyed peas with ham hock simmers smoky meat with a small pea portion for luck and flavor. Holy trinity keeps it authentic and hearty.

Ingredients (4 servings):

8 oz ham hock meat, shredded
1/2 cup black-eyed peas, drained and rinsed (canned, low-carb)
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
4 cups chicken broth
2 tsp creole seasoning
1 bay leaf

Directions:

Saute onion, bell pepper, and celery in a large pot over medium heat for 5 minutes.
Add ham hock meat, black-eyed peas, chicken broth, creole seasoning, and bay leaf.
Bring to a boil, then simmer covered for 40 minutes until peas soften and flavors meld.
Remove bay leaf, season, and serve warm.

Macros per serving: Protein 28g, Net Carbs 8g, Calories 320, Fat 20g

Enjoy!

These 36 high-protein low-carb sugar-free one-pot New Orleans recipes make Cajun and Creole flavors easy to love. You get bold tastes from the holy trinity and spices, plus simple cleanup in one pot. High protein keeps you full, low carbs fit keto plans, and no sugar means steady energy all day.

Pick three favorites to try this week. Meal prep them in batches for quick lunches that wow.

Pin your top picks now, snap a photo of your plate, and share on social with #LowCarbNOLA. Subscribe for more guilt-free Big Easy eats. Laissez les bon temps rouler on your plate, low-carb style!