Low-Carb Shrimp Étouffée with Cauliflower Rice

A classic New Orleans comfort dish reimagined with a healthy twist that doesn’t sacrifice an ounce of flavor.

KEY INFO

Prep Time: 25 minutes
Cook Time: 45 minutes
Total Time: 70 minutes
Servings: 4-6
Difficulty: Moderate
Diet: Low-carb, Gluten-free optional

EQUIPMENT NEEDED

Large Dutch oven or heavy-bottomed pot
Food processor
Sharp knife and cutting board
Measuring cups and spoons
Wooden spoon

Alternative: Use pre-riced cauliflower and a regular large pot if needed.

INGREDIENTS

For the Étouffée:

2 lbs (900g) large shrimp, peeled and deveined
4 tbsp (60g) butter or ghee
2 tbsp (16g) all-purpose flour (or almond flour for gluten-free)
1 large onion, diced
2 celery stalks, finely chopped
1 green bell pepper, diced
4 garlic cloves, minced
2 cups (480ml) seafood stock
2 tbsp Cajun seasoning
1 bay leaf
Salt and pepper to taste

For the Cauliflower Rice:

1 large head cauliflower
2 tbsp (30g) butter
½ tsp salt

Pulsing fresh white cauliflower florets in a food processor under bright kitchen lighting

METHOD

1. Prepare the Cauliflower Rice

Pulse cauliflower florets in a food processor until rice-sized.
Heat butter in a large skillet over medium heat.
Cook cauliflower for 5-7 minutes until tender but not mushy.

2. Make the Roux

Melt butter in a Dutch oven over medium heat.
Add flour, stirring constantly until peanut butter colored (about 5-7 minutes).

Golden roux formation of butter and flour swirling in a dutch oven, achieving a peanut butter color, stirred with a wooden spoon.

3. Build the Base

Add onion, celery, and bell pepper to the roux.
Cook until vegetables soften (8-10 minutes).
Add garlic and cook for 1 minute more.

Colorful vegetables including onions, celery and peppers sautéing in a copper pot with steam rising

4. Create the Sauce

Pour in seafood stock gradually, stirring constantly.
Add Cajun seasoning and bay leaf.
Simmer for 15 minutes until sauce thickens.

Rich etouffee sauce simmering in a pot, showcasing a deep reddish-brown color and gentle bubbles

5. Cook the Shrimp

Add shrimp to the sauce.
Cook until pink and curled (3-4 minutes).
Season to taste.

Dish of pink curled shrimp served over white cauliflower rice, garnished with parsley

CRUCIAL TIPS

Never walk away from the roux while cooking.
Stock should be room temperature when added.
Don’t overcook shrimp – they’ll become rubbery.
Taste and adjust seasoning before adding shrimp.

STORAGE & VARIATIONS

Storage:

Refrigerate up to 3 days.
Freeze sauce without shrimp for up to 2 months.
Reheat gently, adding stock if needed.

Variations:

Swap shrimp for crawfish.
Use regular rice if not low-carb.
Add okra for authentic flavor.
Increase Cajun seasoning for more heat.

This dish brings the soul of New Orleans to your kitchen while keeping things light and healthy. The cauliflower rice soaks up that rich sauce beautifully, and you won’t believe how satisfying it is without the heavy carbs.

Ragin’ Cajun for Dinner: Étouffée w/Cauliflower Rice