Healthy Mardi Gras Recipes

Find healthy, delicious Mardi Gras recipes including appetizers, drinks, dinner and dessert recipes. Healthier recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Cajun Bean Soup

Rating: 5 stars
1
This healthy Cajun-inspired bean soup recipe features black-eyed peas, collards and a bit of andouille sausage. Serve it with cornbread and pass the hot sauce.
By Hilary Meyer

Chicken and Shrimp Jambalaya

Rating: 2 stars
3
The slow cooker makes easy work of this healthy jambalaya featuring brown rice and plenty of veggies. If you don't want to make your own seasoning, just skip Step 1 and use 1 1/2 teaspoons purchased salt-free Cajun seasoning in Step 2.
By Diabetic Living Magazine

Chicken and Sausage Gumbo

Rating: 4 stars
2
This slow-cooker gumbo recipe skips the fat when browning the flour and swaps in turkey sausage and brown rice, resulting in a healthier dish with the classic Creole taste.
By Diabetic Living Magazine

Creole Chuck Steak Etouffee

Rating: 4 stars
2
In this steak étouffée recipe, boneless chuck is slowly cooked in a flavorful liquid full of aromatic vegetables, spicy sausage and broth. This beef étouffée recipe calls for a 2 1/2-pound piece of chuck, but if chuck steaks are available at your market, purchase eight 4- to 5-ounce steaks instead of cutting your own from the roast. Serve the steak étouffée with stone-ground grits, polenta or rice, and pass the Tabasco.
By Bruce Aidells

Cajun Pecan-Crusted Catfish

Rating: 3.33 stars
1
Crunchy, battered catfish fillets have jumped out of the Louisiana backwaters to become a national favorite, thanks in large part to the Cajun cooking craze that started in the '80s. Here, the fillets are coated in a spicy mélange of cornflakes and pecans and baked for a traditional yet surprisingly healthy take on this bayou favorite.
By Victoria Abbott Riccardi

Two-Bean Enchilada Casserole

Rating: 4.67 stars
2
This classic and comforting Mexican dish is easy to make on a busy weeknight.
By Diabetic Living Magazine

Blackened Salmon Sandwich

Rating: 4.94 stars
1
Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula leaves, cool tomato slices and zesty red onion. We grill our Cajun-style salmon so there is no need for any added cooking oil. Catfish makes an excellent stand-in for the salmon but you'll want to use a grill basket if you have one to keep the fish from breaking apart.
By EatingWell Test Kitchen

Louisiana Gumbo

Rating: 4.58 stars
8
Chock-full of shrimp, chicken, sausage, okra and tomatoes, this flavorful stew is a staple in Louisiana. Make it a meal and serve with Real Cornbread (see associated recipe).
By EatingWell Test Kitchen

Sausage Gumbo

Rating: 4.14 stars
5
To keep it simple, we've opted for just the essential ingredients in this rendition of the hearty Creole favorite: sausage, okra, rice and a little spice.
By EatingWell Test Kitchen

Low-Sugar Mexican Flan

Rating: 5 stars
2
This inverted caramel custard dessert is often found on Mexican dessert menus. This recipe is low in calories and fat.
By Diabetic Living Magazine

Green Chile Chicken Tortilla Casserole

Rating: 5 stars
1
Prepare this dish the night ahead of time so all you have to do is pop it in the oven for an easy and delicious dinner.
By Diabetic Living Magazine

Corn Bread-Topped Chicken Enchilada Casserole

For a twist on the classic chicken enchilada casserole, this slow cooker recipe is topped with homemade corn bread.
By Diabetic Living Magazine
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Inspiration and Ideas

Grilled Redfish with Andouille & Shrimp

Grilled Redfish with Andouille & Shrimp

New Orleans chef Chuck Subra turns couche couche, a Cajun breakfast where cornmeal batter is browned in oil, into a savory stuffing for grilled redfish.
Bananas Foster

Bananas Foster
This famous New Orleans banana dessert recipe gets a kick from rum (we like dark). Impress your friends with this healthy fruit dessert tonight!
Shrimp Po' Boy

Shrimp Po' Boy
Real Cornbread

Real Cornbread
Rating: Unrated
13
Shrimp & Cheddar Grits

Shrimp & Cheddar Grits
Rating: Unrated
8
Southern Kale

Southern Kale

Louisiana Catfish with Okra & Corn

Rating: 4.54 stars
3

Purchased Cajun or Creole seasoning flavors both the catfish and vegetables in this 30-minute dinner. This dish is best with fresh vegetables, but we were pleasantly surprised at how well it turned out with frozen okra and corn. Serve with cheese grits and a green salad.

All Healthy Mardi Gras Recipes

Stuffed Mini Peppers

This fun side-dish is easy to make and wonderfully compliments any main dish.
By Diabetic Living Magazine

Hurricane Cocktail

This hurricane cocktail is refreshing with less sugar and calories than the original. The fruit-forward flavor is amplified by passion fruit-flavored sparkling water, which adds effervescence and a sweet floral finish. Serve this drink for Mardi Gras or anytime you want a fruity cocktail.
By Karen Rankin

Rosemary-Ginger French 75

Rating: 5 stars
1
Rosemary and ginger add a flavorful twist to a classic citrusy gin cocktail topped with a little bubbly for a festive libation.
By Stephanie Olson

Air-Fryer Beignets

Classic beignets are deep-fried, but not these! The air fryer gives these beignets a healthier twist by using less oil to achieve the crispy exterior and soft chewy inside that makes this South Louisiana specialty so mouthwatering.
By Karen Rankin

Creamy Cajun Chicken Pasta

Rating: 4.06 stars
17
This zesty Cajun-style pasta is full of lean chicken, peppers and onions. Serve with sautéed green beans.
By EatingWell Test Kitchen

Dirty Rice

Rating: 4.25 stars
3
A Louisiana favorite, our version of this spicy dish uses whole-grain Wehani rice. Long-grain brown rice also works. Traditionally made with chicken liver, which gives it a “dirty” color, we use healthy lean chicken sausage instead.
By EatingWell Test Kitchen

Mexican Shredded Beef Soup with Stuffed Mini Peppers

This easy to make, flavorful Mexican-inspired beef soup is packed with protein to keep you feeling full and satisfied. Serve with a side of Suffed Mini Peppers to round out the meal.
By Diabetic Living Magazine

Grilled Shrimp Remoulade

Rating: 4.5 stars
4
An updated and untraditional rémoulade makes a tangy sauce for these spice-rubbed shrimp. While this is a warm-weather favorite on the grill, you can also cook the shrimp under a preheated broiler. Cook shrimp on a lightly sprayed broiler rack, about 4 inches from the heat, for a winter warmer any night of the week.
By Kathy Farrell-Kingsley

Seafood Gumbo

Rating: 4 stars
1
Gumbo, a hearty stew made with anything from sausage or duck to rabbit or seafood, starts with a roux cooked until it turns dark and nutty, giving the stew recipe its signature earthy flavor. This crab and shrimp gumbo recipe comes from Eula Mae Doré, who was the cook at the Commissary on Avery Island, home to the Tabasco company. She learned Cajun cooking by watching, rather than from cookbooks. Serve with brown rice. (Recipe adapted from Eula Mae's Cajun Kitchen by Eula Mae Doré and Marcelle R. Bienvenu; Harvard Common Press, 2007.)
By EatingWell Test Kitchen

Shrimp Cakes with Spicy Cajun Mayo

Rating: 4.17 stars
4
Shrimp cakes are common all over the Gulf Coast, but this recipe is healthy because they're made with whole-wheat breadcrumbs, packed with fresh vegetables and are delectably crisp without having been deep-fried. Serve these shrimp cakes as a first course, on top of a salad or like a burger on a whole-wheat bun with the Cajun mayonnaise, lettuce and tomato.
By Carolyn Casner

Shrimp Po' Boy

Rating: 4.64 stars
5
This twist on the Louisiana favorite piles grilled shrimp and creamy-dressed cabbage onto a crusty bun. Bread that's soft on the inside and crusty on the outside is perfect for a Po' Boy sandwich. We grill both sides of a whole-wheat bun for that added crunch. You may need a few extra napkins to enjoy it, but this quick and easy sandwich is well worth it. Serve with: Sauteed corn and bell peppers.
By EatingWell Test Kitchen

Crawfish Etouffee

Literally translated as “smothered” and pronounced ay-TOO-fay, the crawfish recipe is typically a saucy stew served over rice. In this healthy recipe from chef Patrick Mould, the tasty crustaceans (use shrimp if you can't find crawfish) are smothered in a sauce made with plenty of onions, garlic and Cajun seasoning.
By Patrick Mould

Vegetarian Muffalettas

Muffaletta sandwiches, named for a Sicilian bread brought by immigrants to New Orleans, are usually loaded with cured meats, pickles and cheese. Our healthy vegetarian recipe has a trio of smoky grilled veggies. Chopped olives and banana peppers deliver the signature flavor of the classic.
By EatingWell Test Kitchen

Cajun Crab Croquettes

Rating: 4.6 stars
2
Crab cakes get a Louisiana spin with Cajun spice and corn. Although any type of crab works here, we prefer the texture of lump crabmeat. Serve with Zesty Rémoulade Sauce. Make it a meal: Serve on arugula salad.
By EatingWell Test Kitchen

Stewed Okra & Tomatoes

Rating: 4 stars
1
Stewing okra with onion and tomatoes is absolutely traditional all through the South. Small amounts of meat are often added for seasoning. Add corn to this, too, if you like, and serve it over rice, hot cornbread or grits.
By Sarah Fritschner

Homemade Salsa

If you like mild salsa, use banana peppers in this recipe. For a hotter version, try jalapeño or one of the alternate pepper choices.
By Diabetic Living Magazine

Wholesome Cornbread

Rating: 3.87 stars
3
An excellent cornbread to serve with chili.
By EatingWell Test Kitchen

Braised Chicken Gumbo

Rating: 4 stars
3
Leftovers make this chicken gumbo an absolute breeze. The only prep you'll need to do is to dice a bell pepper and slice some okra if you're using fresh. That's it! If you don't have leftover chicken and sauce from Wine & Tomato Braised Chicken, you can use 2 cups shredded cooked chicken and 2 cups canned diced tomatoes instead of the leftover sauce.
By Judith Finlayson

Two-Pepper Shrimp with Creamy Pecorino Oats

Rating: 5 stars
1
Oats are not just for breakfast! In this play on shrimp & grits, we simmered oats with scallions and cheese for a savory, creamy dish reminiscent of risotto. You'll even get your veggies with the sautéed baby spinach on the side. Serve with hot sauce and a glass of unoaked Chardonnay.
By Lia Huber

Catfish Courtbouillon

Cajun courtbouillon (pronounced koo-bee-yon) is a vegetable-and-fish stew recipe. In this healthy catfish recipe from Louisiana native chef Donald Link, the catfish and stew are combined at the end, making for a pretty presentation and keeping the catfish nice and crispy.
By Donald Link

Kiwi-Mint Julep

Kiwis add a tropical note to the Southern favorite.
By EatingWell Test Kitchen

Smokin' Jambalaya

The spicy Cajun favorite is lightened up with turkey sausage, chicken, shrimp, and plenty of vegetables.
By Diabetic Living Magazine

Jambalaya Sausage Kebabs

The classic flavors of jambalaya come together in these easy-peasy smoked sausage kebabs. Celery is one of the classic flavors in traditional jambalaya, so we included a pinch of celery seed in the marinade.
By Katie Webster

Cajun Catfish Salad with Crispy Polenta

Catfish has a sweet, mild taste, so we flavor it with Cajun seasoning and pair it with crispy polenta. This is one unique meal you'll want to make over and over again.
By Diabetic Living Magazine
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