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: 5 stars
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.

Sausage Gumbo

Rating: 4.14 stars
8
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.

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.

Vegetarian Gumbo

Rating: 5 stars
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.

Pork, White Bean & Kale Soup

Rating: 4.54 stars
21
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.

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!

Jambalaya Stuffed Peppers

Rating: 5 stars
3
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: 4.06 stars
20
This zesty Cajun-style pasta is full of lean chicken, peppers and onions. Serve with sautéed green beans.

Three-Bean Chili

Rating: 4.25 stars
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

Black-Eyed Pea Dip

Rating: 4.5 stars
3
In this black-eyed pea dip recipe, black-eyed peas are pureed with extra-virgin olive oil, red-wine vinegar, garlic and thyme--a nice alternative to hummus. Try this protein-rich black-eyed pea dip with your favorite fresh vegetables or baked pita chips.

Sauteed Snapper & Shrimp with Creole Sauce

Rating: 4.5 stars
2
In this island-inspired fish recipe, celery, bell pepper, tomatoes and wine complement the shrimp and fish. Serve this healthy fish recipe with brown rice, couscous or quinoa to soak up the fragrant sauce.
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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.

Pork Loin Roast with Pepper Jelly Glaze

Chef Frank Brigtsen, of Brigtsen's restaurant in New Orleans, makes homemade pepper jelly to glaze thick pork chops for Réveillon. He recommends two ways to simplify for the home cook: go for store-bought jelly and, instead of chops, a pork loin roast.