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.
By Diabetic Living Magazine

Sausage Gumbo

Rating: 3.5 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.
By EatingWell Test Kitchen

Cajun Mayo

Rating: 5 stars 1
Use this healthy condiment recipe for dipping popcorn shrimp or crudités, or slather it onto a sandwich or burger for a touch of Cajun tang.
By EatingWell Test Kitchen

Three-Bean Chili

Rating: 4.5 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.
By EatingWell Test Kitchen

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!
By Robin Bashinsky

Creole Skillet Cornbread

Baking cornbread in a cast-iron skillet results in the ideal crispy crust enclosing a tender crumb. In this recipe, tender corn kernels provide additional texture. As with many recipes, how much sugar you like in your cornbread may depend on how your grandmother made it, so add more or less sugar to taste. Read the author's story behind this recipe: Skillet Diaries: A Cast-Iron Legacy
By Donna Battle Pierce

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.
By Abbie Gellman, M.S., RD, CDN

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.
By Robin Bashinsky

Creamy Cajun Chicken Pasta

Rating: 4 stars 20
This zesty Cajun-style pasta is full of lean chicken, peppers and onions. Serve with sautéed green beans.
By EatingWell Test Kitchen

Slow-Cooker Red Beans and Rice

This traditional Creole recipe is made with sausage, pork, and red beans, and it's flavored with zesty spices.
By Diabetic Living Magazine

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.
By Kathy Gunst

Grilled Cajun Jambalaya

Every one of the ingredients used in this grilled spin on a Louisiana favorite is awesome with some charred flavor. Plus, using a grill cuts down on the cleanup for this Cajun jambalaya recipe. Even the rice gets some smokiness from grilled tomatoes. Also known as the Holy Trinity, the combo of bell pepper, onion and celery (which here we swapped for celery seed) is used to flavor Cajun and Creole dishes like gumbo and this jambalaya. No skewers? Use a grill basket instead.
By Adam Dolge
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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.
Air-Fryer Beignets
Rating: 2.5 stars 3

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.