Healthy Cajun & Creole Recipes

Find healthy, delicious Cajun and Creole recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Slow-Cooker Jambalaya

Rating: Unrated
1
This hearty jambalaya is bursting with chicken, smoked turkey sausage, and shrimp. It takes just 25 minutes to prep in the morning and then your slow cooker will work its magic and deliver a tasty meal at the end of the day.

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

Three-Bean Chili

Rating: Unrated
2
This rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry.

Cajun Shrimp

This Cajun shrimp recipe is as quick and easy as it gets. It's spicy and buttery, with a kick of lemon and fresh parsley to round out the flavors. The shrimp get a nice char on one side, then finish cooking in butter so the texture remains tender.
By Ali Ramee

Blackened Salmon Sandwich

Rating: Unrated
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.

Sausage Gumbo

Rating: Unrated
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.

Seafood Stew

Rating: Unrated
2
Our rich stew is made with green beans. The saffron contributes a pungent flavor and intense yellow color.

Vegan Jambalaya

You won't miss the meat in this healthy jambalaya recipe. Vegan smoked sausage takes its place while the classic "trinity" of vegetables--onion, red bell pepper and celery--get a kick from jalapeño peppers. And everything is cooked in one skillet, which means cleanup is a breeze!

Pork, White Bean & Kale Soup

Rating: Unrated
16
Kale is matched up here with white beans and chunks of lean pork tenderloin to create a soup that's satisfying and quick to make. Smoked paprika gives the soup a Spanish flair so some warm bread and sliced Manchego cheese would go well on the side.

Jambalaya Stuffed Peppers

Rating: Unrated
1
In this healthy stuffed peppers recipe, a delicious jambalaya filling of chicken and Cajun spices gets baked inside of bell peppers. Traditional jambalaya is made with green bell peppers, but you can use green, yellow, or orange peppers (or a mix) for this dish. Look for bell peppers with even bottoms, so that they stand upright on their own.

Creamy Cajun Chicken Pasta

Rating: Unrated
17
This zesty Cajun-style pasta is full of lean chicken, peppers and onions. Serve with sautéed green beans.

Vegetarian Gumbo

Rating: Unrated
2
This flavorful vegan dinner is a veggie version of the Louisiana classic. It's chock-full of butternut squash, tomatoes, poblano peppers and okra, to name just a few. This vegetarian gumbo is a quick dinner packed with flavor and spice that's done in only 30 minutes. To make it a meal, serve it with cornbread drizzled with olive oil.

Inspiration and Ideas

Louisiana Gumbo

Chock-full of shrimp, chicken, sausage, okra and tomatoes, this flavorful stew is a staple in Louisiana.

Crawfish Etouffee

In this healthy recipe from chef Patrick Mould, the tasty crustaceans are smothered in a sauce made with plenty of onions, garlic and Cajun seasoning.

Banana Corn Fritters

Rating: Unrated
4

Savory, smoky and slightly sweet, these are great with roast pork loin, a hearty bowl of black bean soup or barbecued chicken legs and coleslaw. Dotted with creme fraiche, they make an exotic appetizer.