New Orleans Cajun and Creole Slow Cooker Classics for 2025

Crave smoky heat, fresh herbs, and bright veggies? This New Orleans Cajun and Creole Slow Cooker Classics guide covers Cajun classics that taste rustic and earthy, and Creole favorites with tomatoes, all slow cooker friendly and sugar free (Dutch oven and Instant Pot notes included). Expect precise ingredient lists, simple steps, spice level tips, and easy swaps, so you can set it in the morning, then come home to deep New Orleans flavor that saves time and keeps carbs in check.

Cajun vs. Creole Basics, Sugar Free Swaps, and Cooker Tips

Photo by Change C.C

Cajun leans rustic with smoky spice and no tomatoes. Creole leans city-style with tomatoes, herbs, and a touch of elegance. Both start with smart prep, fresh aromatics, and patient heat. Here’s how to build big flavor, keep it sugar free, and get perfect results in any cooker.

The Holy Trinity, Roux, and Signature Spices

The Holy Trinity is onion, bell pepper, and celery. Cook it low and slow until soft and sweet. That base anchors both Cajun and Creole dishes.

For gumbo, build a dark roux with oil and flour. Stir over medium heat, keep it moving, and take it to the color of milk chocolate. Roux uses oil and flour, not sugar. Add the trinity to stop the cook and unlock deep, nutty flavor.

Quick spice notes:

• Paprika: warm color and mild sweetness.
• Cayenne: clean heat, use sparingly.
• Thyme: earthy lift that loves long simmers.
• Garlic: add fresh near the end to keep it bright.
• Bay leaves: round out the pot, remove before serving.

Sugar Free Swaps That Still Taste Sweet and Smoky

Keep sauces bold without the sugar spike:

• Allulose or monk fruit: swap 1:1 for sugar in sauces.
• Erythritol: good in dry rubs and BBQ blends.
• Sugar free ketchup: pick no added sugar, clean labels.
• Tomato paste: adds body and slow-cooked depth.
• Smoked paprika: brings gentle sweetness and smoke.
• Worcestershire without added sugar: umami without syrup.
• Vinegar: a splash of apple cider or red wine for brightness.

Always check labels for hidden sugars in condiments and sausage.

Slow Cooker, Dutch Oven, and Instant Pot Best Practices

Brown the meat and the trinity first. You lock in fond that flavors the whole pot. Deglaze with stock to grab every bit.

Skip dairy early. Add cream, cream cheese, or coconut milk at the end. To thicken, use a cornstarch or arrowroot slurry, or reduce on sauté.

Safe temps:

• Chicken: 165°F.
• Pork: 145°F, rest 3 minutes.
• Beef roasts: 145°F for medium, rest 10 minutes.
• Shrimp: cook just until opaque and firm.

Heat Control and Kid-Friendly Options

Start mild with cayenne at 1/8 teaspoon per pot. Add more after a taste test. Put hot sauce at the table so everyone can tune their bowl.

Choose mild andouille or plain smoked sausage. Or mix half mild with half spicy. Brighten without heat using fresh parsley, green onions, or a squeeze of lemon right before serving. The whole pot wakes up, no extra fire needed.

Slow Cooker Cajun and Creole Mains for Busy Nights (Sugar Free)

Weeknights call for hearty, low-effort meals that still taste big. These slow cooker mains use the trinity, bold Cajun or Creole spices, and smart sugar free swaps. Each one feeds a crowd, reheats well, and keeps sauces rich without syrupy sweeteners.

Slow-Cooked Cajun Pulled Pork

Ingredients (6 servings):

• 3.5 to 4 lb pork shoulder, trimmed
• 2 tbsp Cajun seasoning
• 1.5 tsp kosher salt
• 1 tsp smoked paprika
• 1 large onion, sliced
• 4 cloves garlic, minced
• 1 cup low sodium chicken broth
• 2 tbsp apple cider vinegar
• 1 cup sugar free BBQ sauce (sweetened with allulose)

Directions:

1. Pat pork dry, rub with Cajun seasoning, salt, and paprika.
2. Sear in a hot skillet, 3 minutes per side.
3. Add onion, garlic, broth, and vinegar to slow cooker. Place pork on top.
4. Cook until very tender, then shred in juices.
5. Toss with BBQ sauce. Taste and adjust salt.

Slow Cooker: Low 8 to 10 hours, High 4.5 to 5.5 hours.
Spice Level: Medium. Mild option: use 1 tbsp Cajun seasoning and skip paprika.
Notes: Instant Pot, 70 minutes High Pressure, natural release 15 minutes. Serve in bowls over slaw, or in lettuce wraps with pickles.

Crockpot Cajun BBQ Pulled Chicken

Ingredients:

• 2.5 lb boneless skinless chicken thighs
• 1.5 cups sugar free BBQ sauce
• 1 tbsp Cajun seasoning
• 1 tsp kosher salt
• 1 medium onion, thinly sliced
• 3 cloves garlic, minced
• 1/2 cup low sodium chicken broth
• 1 tbsp apple cider vinegar

Directions:

1. Add onion, garlic, broth, and vinegar to slow cooker.
2. Season thighs with Cajun seasoning and salt, then nestle in.
3. Pour BBQ sauce over chicken.
4. Cook until fork tender, shred in pot.
5. Switch to sauté or transfer liquid to a pan. Reduce to a glossy glaze, then fold into chicken.

Slow Cooker: Low 4.5 to 6 hours, High 2.5 to 3.5 hours.
Spice Level: Mild to medium. Mild option: use 2 tsp Cajun seasoning and add 1 tsp smoked paprika for warmth.
Notes: Stovetop, simmer covered 25 to 30 minutes, shred, then reduce sauce. Great in lettuce cups or on roasted cauliflower.

Honey Butter Pork Tenderloin (Sugar Free)

Ingredients:

• 2 pork tenderloins, 1 to 1.25 lb each
• 1.5 tsp kosher salt
• 1 tsp black pepper
• 1.5 tsp Cajun seasoning
• 3 tbsp unsalted butter
• 3 tbsp sugar free honey or allulose syrup
• 2 tsp Dijon mustard
• 3 cloves garlic, minced
• 1 tbsp apple cider vinegar
• 1/3 cup low sodium chicken broth

Directions:

1. Pat tenderloins dry, season with salt, pepper, and Cajun seasoning.
2. Whisk butter, sugar free honey, Dijon, garlic, vinegar, and broth.
3. Add tenderloins to slow cooker, pour sauce over.
4. Cook gently to 145°F in center.
5. Rest 5 minutes, slice, spoon warm glaze over.

Slow Cooker: Low 2 to 2.5 hours, High 1 to 1.5 hours.
Spice Level: Mild. Mild option: reduce Cajun seasoning to 1 tsp.
Notes: Instant Pot, 2 minutes High Pressure, 10 minute natural release, then sauté to thicken glaze. Avoid overcooking to keep it juicy.

Creole Ranch Pork Chops

Ingredients:

• 6 pork chops, bone-in or thick boneless, 1 inch thick
• 1.5 tsp kosher salt
• 1 tbsp ranch seasoning (no sugar)
• 2 tsp Creole seasoning
• 1 large onion, sliced
• 1 can (14.5 oz) diced tomatoes, no sugar added
• 1 cup low sodium chicken broth
• 2 tbsp cornstarch or 2 tbsp arrowroot mixed with 3 tbsp cold water

Directions:

1. Season chops with salt, ranch, and Creole seasoning.
2. Add onion, tomatoes, and broth to slow cooker, then nestle chops.
3. Cook until tender but not falling apart.
4. Stir slurry into hot juices and cook 10 minutes, until glossy.

Slow Cooker: Low 5 to 7 hours, High 3 to 4 hours.
Spice Level: Mild to medium. Mild option: use 1 tsp Creole seasoning.
Notes: Sear chops first for extra flavor. Stovetop, simmer covered 30 minutes, then thicken. Serve with green beans or cauliflower rice.

Creole Smothered Swiss Steak

Ingredients:

• 2.5 lb round steaks, 1/2 inch thick
• 1.5 tsp kosher salt
• 1 tsp black pepper
• 1/3 cup flour or fine almond flour for dredging
• 1 tbsp olive oil
• 1 cup onion, diced
• 1 cup bell pepper, diced
• 1 cup celery, diced
• 3 cloves garlic, minced
• 1 can (28 oz) crushed tomatoes, no sugar added
• 1 tbsp Creole seasoning
• 1 cup low sodium beef broth
• 2 bay leaves

Directions:

1. Season steaks with salt and pepper, dredge lightly.
2. Brown in oil, 2 minutes per side.
3. Add trinity, garlic, tomatoes, broth, bay, and Creole seasoning to cooker.
4. Nestle steaks, cover, and cook until fork tender.

Slow Cooker: Low 7 to 8 hours, High 4 to 5 hours.
Spice Level: Medium. Mild option: reduce Creole seasoning to 2 tsp.
Notes: Serve with cauliflower mash or rice. Instant Pot, 30 minutes High Pressure, natural release.

Bayou Roast

Ingredients:

• 3 lb beef chuck roast
• 1.5 tsp kosher salt
• 1.5 tsp black pepper
• 1 tbsp Cajun seasoning
• 1 tbsp olive oil
• 1.5 cups onion, bell pepper, and celery, diced (trinity)
• 4 cloves garlic, smashed
• 1.25 cups low sodium beef broth
• 2 bay leaves
• Hot sauce, to taste

Directions:

1. Season roast with salt, pepper, and Cajun seasoning.
2. Sear all sides in oil until browned.
3. Add trinity, garlic, broth, and bay to slow cooker, then add roast.
4. Cook until pull-apart tender.
5. Reduce cooking juices on sauté to thicken. Splash in hot sauce.

Slow Cooker: Low 8 to 10 hours, High 4.5 to 6 hours.
Spice Level: Medium. Mild option: reduce Cajun seasoning to 2 tsp, add hot sauce at the table.
Notes: Slice or shred. Great over mashed cauliflower or grits-style cheesy cauliflower.

Cajun Whole Chicken

Ingredients:

• 1 whole chicken, 4 to 4.5 lb, trussed
• 2 tsp kosher salt
• 1.5 tbsp Cajun spice rub
• 1 large onion, thick slices
• 1 lemon, halved
• 6 cloves garlic, smashed
• 1 cup low sodium chicken broth
• 1 tbsp olive oil

Directions:

1. Rub chicken with oil, salt, and Cajun rub. Stuff cavity with lemon and garlic.
2. Lay onion slices in slow cooker, pour in broth.
3. Place chicken breast side up on onions.
4. Cook until thigh reaches 165°F.
5. Transfer to a sheet pan and broil 3 to 5 minutes to crisp skin.

Slow Cooker: Low 6 to 7.5 hours, High 3.5 to 4.5 hours.
Spice Level: Medium. Mild option: use 2 tsp Cajun rub and add extra paprika.
Notes: Save juices for gravy. Instant Pot, 24 minutes High Pressure for 4 lb, natural release 10 minutes, then broil.

Crockpot Cajun Pot Roast

Ingredients:

• 3 lb chuck roast
• 1.5 tsp kosher salt
• 1 tsp black pepper
• 1 tbsp Cajun seasoning
• 1.5 cups onion, bell pepper, celery, chopped
• 2 carrots, cut in chunks
• 2 ribs celery, sliced
• 2 tbsp tomato paste
• 2 cups low sodium beef broth
• 1 tbsp Worcestershire, no sugar added
• 2 tbsp cornstarch mixed with 3 tbsp cold water

Directions:

1. Season roast with salt, pepper, and Cajun seasoning, then sear.
2. Add trinity, carrots, celery, tomato paste, broth, and Worcestershire to cooker.
3. Nestle roast, cover, and cook until tender.
4. Whisk in slurry and cook 10 minutes to thicken into gravy.

Slow Cooker: Low 8 to 10 hours, High 4.5 to 6 hours.
Spice Level: Medium. Mild option: 2 tsp Cajun seasoning.
Notes: Instant Pot, 60 minutes High Pressure, natural release 15 minutes. Exact amounts keep the gravy balanced and not too salty.

Slow-Cooked Cajun Meatballs in Spicy Tomato Sauce

Ingredients:

• 1 lb ground beef
• 1 lb ground pork
• 1 egg
• 1/3 cup almond flour or breadcrumbs
• 2 tbsp grated Parmesan
• 2 tsp Cajun seasoning
• 1 tsp kosher salt
• 3 cloves garlic, minced, divided
• 2 cans (28 oz total) crushed tomatoes, no sugar added
• 1/2 cup onion, minced
• 1 bay leaf
• 1/2 cup low sodium beef broth

Directions:

1. Mix beef, pork, egg, almond flour, Parmesan, Cajun seasoning, salt, and half the garlic.
2. Shape 18 to 20 meatballs. Brown in a skillet.
3. Add tomatoes, onion, remaining garlic, bay, and broth to slow cooker.
4. Add meatballs, cover, and cook until tender.

Slow Cooker: Low 5 to 6 hours, High 3 to 4 hours.
Spice Level: Medium. Mild option: 1 tsp Cajun seasoning and extra Parmesan.
Notes: Serve over zucchini noodles or rice. Instant Pot, 12 minutes High Pressure, quick release.

Artichoke-Spinach Chicken (Cajun Creamy)

Ingredients:

• 2.5 lb boneless skinless chicken thighs
• 1 tsp kosher salt
• 1.5 tsp Cajun seasoning
• 3 cloves garlic, minced
• 1 cup low sodium chicken broth
• 1 can (14 oz) quartered artichoke hearts, drained
• 10 oz frozen chopped spinach, thawed and squeezed dry
• 8 oz cream cheese, cubed

Directions:

1. Season chicken with salt and Cajun seasoning.
2. Add broth, garlic, artichokes, and spinach to cooker, then chicken.
3. Cook until chicken is tender.
4. Stir in cream cheese until smooth and creamy. Do this at the end to prevent curdling.

Slow Cooker: Low 4.5 to 6 hours, High 2.5 to 3.5 hours.
Spice Level: Mild to medium. Mild option: 1 tsp Cajun seasoning.
Notes: Add lemon zest and parsley at the end for lift. Great over cauliflower rice.

Smothered Chicken and Okra

Ingredients:

• 2 lb bone-in chicken thighs, skin removed
• 1.25 tsp kosher salt
• 1 tbsp Cajun seasoning
• 1 tbsp olive oil
• 1 cup onion, diced
• 1 cup bell pepper, diced
• 1 cup celery, diced
• 2 cups sliced okra, fresh or frozen
• 1 can (14.5 oz) diced tomatoes, no sugar added
• 1 cup low sodium chicken broth
• 2 tbsp chopped parsley

Directions:

1. Season chicken with salt and Cajun seasoning. Brown in oil.
2. Add trinity, okra, tomatoes, and broth to slow cooker.
3. Layer browned chicken on top.
4. Cook until chicken is tender and okra is soft. Finish with parsley.

Slow Cooker: Low 5.5 to 7 hours, High 3 to 4 hours.
Spice Level: Medium. Mild option: 2 tsp Cajun seasoning and add paprika.
Notes: Keep lid closed for okra to soften. Stovetop, simmer covered 35 to 40 minutes.

Crockpot Cajun Chicken and Rice

Ingredients:

• 2 lb boneless skinless chicken thighs, cut in large chunks
• 1.25 tsp kosher salt
• 1 tbsp Cajun seasoning
• 1.5 cups long-grain white rice, rinsed
• 3 cups low sodium chicken broth
• 1.5 cups onion, bell pepper, celery, diced
• 2 cloves garlic, minced
• 1 tbsp olive oil

Directions:

1. Add trinity, garlic, oil, and 2 cups broth to slow cooker.
2. Season chicken with salt and Cajun seasoning, then add on top. Cook 2 hours on High.
3. Stir in rinsed rice and the remaining 1 cup broth.
4. Cook until rice is tender but not mushy, stirring once near the end.

Slow Cooker: High 3 to 3.5 hours total, or Low 5 to 6 hours total.
Spice Level: Medium. Mild option: 2 tsp Cajun seasoning.
Notes: Stir near the end to check rice. For brown rice, pre-cook it, then fold in at the end.

Crockpot Cajun Chicken and Vegetable Stew

Ingredients:

• 2 lb boneless skinless chicken thighs, halved
• 1.25 tsp kosher salt
• 1 tbsp Cajun seasoning
• 1.5 cups onion, bell pepper, celery, diced
• 1 zucchini, diced
• 1 red bell pepper, diced
• 1 can (14.5 oz) diced tomatoes
• 4 cups low sodium chicken broth
• 3 cloves garlic, minced
• 1 lemon, juiced
• 2 tbsp chopped parsley or thyme

Directions:

1. Add trinity, zucchini, red pepper, tomatoes, garlic, and broth to slow cooker.
2. Season chicken with salt and Cajun seasoning, then add.
3. Cook until chicken is tender and vegetables are soft.
4. Stir in lemon juice and herbs before serving.

Slow Cooker: Low 5 to 6.5 hours, High 3 to 4 hours.
Spice Level: Medium. Mild option: 2 tsp Cajun seasoning and add paprika.
Notes: Add extra broth for a soupier bowl. Instant Pot, 8 minutes High Pressure, quick release, then add lemon and herbs.

Crockpot Cajun Stuffed Bell Peppers

Ingredients:

• 6 large bell peppers, tops removed, seeded
• 1 lb ground turkey or beef
• 1 cup cooked cauliflower rice or 1 cup cooked white rice
• 1 cup onion, bell pepper, celery, finely diced
• 2 cloves garlic, minced
• 1.5 tsp Cajun seasoning
• 1 tsp kosher salt
• 1 can (15 oz) tomato sauce, no sugar added
• 1/2 cup low sodium chicken broth

Directions:

1. Mix meat, cooked cauliflower rice or cooked rice, diced veggies, garlic, Cajun seasoning, salt, and 1/2 cup tomato sauce.
2. Stuff peppers with the mixture.
3. Pour broth and remaining sauce into slow cooker. Arrange peppers upright.
4. Cook until peppers are tender and filling is cooked through.

Slow Cooker: Low 5 to 6 hours, High 3 to 4 hours.
Spice Level: Mild to medium. Mild option: 1 tsp Cajun seasoning.
Notes: Top with chopped parsley. For a cheesy finish, add shredded Monterey Jack in the last 10 minutes.

Seafood Favorites You Can Make in a Crockpot or One Pot

Seafood needs gentle heat and perfect timing. These Cajun and Creole favorites keep shrimp and fish tender, pack bold spice, and stay sugar free. Most of the work happens in the cooker while you handle quick finishes at the end. Keep an eye on doneness cues, then serve hot with simple sides like cauliflower rice or slaw.

New Orleans Style Spicy BBQ Shrimp

Serves 4. Use 2 lb large shell-on shrimp, patted dry. In a skillet or slow cooker insert, melt 6 tbsp butter. Add 6 minced garlic cloves, 2 tbsp Worcestershire (no added sugar), zest and juice of 1 lemon, 1 tbsp Creole seasoning, 1 to 2 tsp hot sauce, 1 tsp allulose, and 1/2 tsp black pepper. Simmer the sauce on High for 30 to 45 minutes in the slow cooker to meld flavors, or 8 minutes on the stove.

Add shrimp to the hot sauce and cook just until pink and opaque. Slow cooker: High 10 to 12 minutes, stirring once. Stovetop: 3 to 4 minutes. Shrimp should curl to a loose C and feel firm, not tight. Taste, salt as needed. Spoon over warm cauliflower rice or serve with crusty bread for the table.

Crockpot Cajun Shrimp and Sausage Jambalaya

Serves 6. Add 12 oz sugar free andouille, sliced, 1 cup onion, 1/2 cup bell pepper, 1/2 cup celery, 3 cloves garlic, 1 can (14.5 oz) diced tomatoes, 1 tbsp Cajun seasoning, 1 tsp kosher salt, and 3 cups low sodium chicken broth to the slow cooker. Cook on Low 3.5 to 4 hours, or until the trinity is soft.

Stir in 1.5 cups rinsed long-grain white rice. Use a 2 to 1 liquid to rice ratio, so make sure there are 3 cups liquid in the pot. If low, top up with broth. Cook on High 55 to 75 minutes, stirring once near the end, until rice is tender. Fold in 1 lb peeled shrimp in the final 12 to 15 minutes, until pink and opaque. The rice should be fluffy, not soupy. Finish with sliced green onions and black pepper.

Crockpot Cajun Shrimp and Grits

For creamy grits, add 1 cup stone-ground grits, 4 cups low sodium chicken broth, 1/2 tsp salt, and 2 tbsp butter to the slow cooker. Cook on Low 3.5 to 4.5 hours, stirring twice, until thick and creamy. Stir in 1/2 cup milk or half-and-half at the end for extra richness.

For shrimp, heat a skillet with 1 tbsp butter and 1 tbsp olive oil. Add 1 lb peeled shrimp, 3 minced garlic cloves, 1 tsp smoked paprika, 1 tsp Cajun seasoning, and a squeeze of lemon. Cook 3 to 4 minutes until just pink. Or, add shrimp to the slow cooker in the last 10 to 12 minutes on High. Shrimp should turn opaque and curl to a loose C. Spoon shrimp and buttery pan juices over the hot grits. Top with chopped parsley and cracked pepper.

Crockpot Cajun Shrimp and Grits Casserole

Grease the insert. Whisk 1 cup quick grits with 3 cups low sodium chicken broth, 1 cup milk, 1 tsp kosher salt, 1/2 tsp black pepper, 1 tsp Cajun seasoning, and 3 tbsp melted butter. Cook on High 1.5 to 2 hours, stirring twice, until thick. Stir in 1.5 cups shredded sharp cheddar until smooth and creamy. Taste for salt.

Pat dry 1 lb peeled shrimp. Fold shrimp into the hot grits, cover, and cook on High 10 to 12 minutes, until shrimp turn pink and opaque. The casserole should be set at the edges but creamy in the center. For a firmer set, let it stand 10 minutes with the lid cracked. Finish with sliced green onions and a dash of smoked paprika. Serve square-cut or spooned, with hot sauce on the side.

Crockpot Cajun Fish Tacos

Use 1.5 lb firm white fish, like cod or mahi, cut into 3-inch pieces. Add 1 cup diced onion, 1 cup diced bell pepper, 1/2 cup diced celery, 1 can (14.5 oz) diced tomatoes with juices, 2 tsp Cajun seasoning, 1/2 tsp kosher salt, and 2 tbsp fresh lime juice to the slow cooker. Nestle fish on top.

Cook on Low 1.5 to 2 hours, or High 55 to 70 minutes. Fish is done at 140°F to 145°F and should flake with a fork. Lift fish gently and flake into large pieces. Serve in warmed tortillas or lettuce cups with a quick slaw: 3 cups shredded cabbage, 2 tbsp mayo, 1 tbsp lime juice, 1 tsp apple cider vinegar, 1/2 tsp allulose, salt, and pepper. Top with chopped cilantro and extra lime.

Shrimp Chowder (Light and Creamy, Sugar Free)

Add 1 tbsp olive oil, 1 cup diced onion, 1/2 cup diced celery, 1/2 cup diced bell pepper, 3 cups small cauliflower florets, 1 optional cup corn, 4 cups low sodium chicken or seafood broth, 1.5 tsp Cajun seasoning, 1/2 tsp kosher salt, and 2 bay leaves to the slow cooker. Cook on Low 4 to 5 hours until vegetables are tender.

Remove bay leaves. Blend 2 cups of the soup until smooth, then return to the pot. Stir in 3/4 cup heavy cream and 1 lb peeled shrimp. Switch to High and cook 8 to 12 minutes, until shrimp turn pink and opaque. Add a squeeze of lemon and black pepper. The chowder should be creamy but light, with a gentle kick. Garnish with chives or parsley.

Low Country Boil

Fill a large pot with 4 quarts water. Add 2 tbsp Old Bay, 2 tsp Cajun seasoning, 2 bay leaves, 1 tsp kosher salt, and 2 halved lemons. Bring to a strong simmer. Add 2 lb small potatoes, cook 12 to 15 minutes until almost tender. Add 1 lb sugar free smoked sausage, sliced, simmer 8 minutes. Add 4 ears corn, cut in thirds, simmer 5 minutes.

Add 2 lb large shrimp, shells on. Cook 2 to 3 minutes, just until pink, opaque, and curled to a C. Drain and spread on a lined sheet or newspaper. Serve hot with 1/2 cup melted butter, lemon wedges, and hot sauce. The potatoes should be tender, corn juicy, and shrimp springy, not stiff.

Corn Bisque (Creole Style)

Add 1 tbsp butter, 1 cup diced onion, 1/2 cup diced bell pepper, 1/2 cup diced celery, 3 minced garlic cloves, 4 cups sweet corn kernels, 4 cups low sodium chicken broth, 1.5 tsp Creole seasoning, and 1/2 tsp kosher salt to the slow cooker. Cook on Low 4 hours until soft.

Blend half the soup until silky, then return it to the pot. Stir in 1 cup heavy cream and a pinch of white pepper. Cook on High 10 to 15 minutes to thicken slightly. Taste and adjust salt. Keep the seasoning sugar free and bright. Finish with sliced green onions and a small squeeze of lemon to lift the sweetness of the corn.

Chicken and Shrimp Creole

Season 1.5 lb boneless skinless chicken thighs with 1 tsp kosher salt and 1 tbsp Creole seasoning. Add to the slow cooker with 1 cup onion, 1/2 cup bell pepper, 1/2 cup celery, 3 cloves garlic, 1 can (28 oz) crushed tomatoes, and 1 cup low sodium chicken broth. Cook on Low 4 to 5 hours, until chicken is tender.

Shred or chunk the chicken in the sauce. Stir in 1 lb peeled shrimp. Cook on High 10 to 12 minutes, just until pink and opaque. The sauce should be thick, glossy, and aromatic with herbs and spice. Serve over hot rice or cauliflower rice. Finish with parsley and a squeeze of lemon for brightness. Add hot sauce at the table for extra heat.

Cajun Pasta and Rice Dishes Everyone Craves

Here’s your creamy-meets-spicy lineup, all with sugar free sauces and smart carb swaps. Each recipe gives exact amounts, clear steps, and options for pasta, zucchini noodles, or spaghetti squash. The flavors hit bold but balanced, with clean ingredients and steady heat so sauces stay smooth and rice turns out fluffy.

Crockpot Cajun Chicken Alfredo

This slow cooker Alfredo is rich, garlicky, and smooth. Add dairy at the end to avoid curdling.

Ingredients (4 to 6 servings):

• 2 lb boneless skinless chicken thighs
• 1.25 tsp kosher salt
• 1 tbsp Cajun seasoning
• 4 cloves garlic, minced
• 1.25 cups low sodium chicken broth
• 1 cup heavy cream
• 3/4 cup grated Parmesan
• 1 tbsp butter
• 12 oz fettuccine, cooked, or 6 cups zucchini noodles
• 2 tbsp chopped parsley
• Lemon wedges, to finish

Directions:

1. Season chicken with salt and Cajun seasoning. Add to slow cooker with garlic and broth.
2. Cook on Low 4.5 to 6 hours, or High 2.5 to 3.5 hours, until tender.
3. Remove chicken, shred or slice. Switch cooker to High.
4. Stir in cream, Parmesan, and butter. Whisk 5 to 10 minutes until smooth and slightly thick.
5. Return chicken, toss to coat. Add cooked pasta or zucchini noodles and heat 2 minutes.
6. Finish with parsley and a squeeze of lemon. Taste and add salt if needed.

Low carb swap: use zucchini noodles or spaghetti squash strands.

Creamy Chicken Alfredo (Stovetop or Instant Pot)

Fast, silky Alfredo with a Cajun kick. Great with pasta or low carb noodles.

Ingredients (4 servings):

• 1.5 lb boneless skinless chicken breasts, cut in 1-inch pieces
• 1 tsp kosher salt
• 1.5 tsp Cajun seasoning
• 2 tbsp olive oil
• 4 cloves garlic, minced
• 1 cup low sodium chicken broth
• 6 oz cream cheese, cubed
• 3/4 cup heavy cream
• 3/4 cup grated Parmesan
• 12 oz linguine, cooked, or 6 cups zucchini noodles
• 1 tbsp chopped parsley
• Black pepper, to taste

Stovetop Directions:

1. Season chicken with salt and Cajun seasoning. Heat oil in a large skillet.
2. Sauté chicken 5 to 6 minutes until cooked. Add garlic, cook 30 seconds.
3. Pour in broth, simmer 2 minutes. Reduce heat to low.
4. Stir in cream cheese until smooth, then add cream and Parmesan.
5. Simmer gently 2 to 3 minutes, no boiling. Toss with pasta or zoodles.
6. Top with parsley and pepper.

Instant Pot Directions:

1. Sauté oil and chicken 3 minutes. Add garlic, 30 seconds. Add broth.
2. Pressure cook on High 2 minutes, quick release.
3. Stir in cream cheese, cream, and Parmesan until smooth. Toss with pasta.

Cajun Alfredo Pasta

Creamy, peppery, and flexible. Add shrimp or andouille for extra protein.

Ingredients (4 to 5 servings):

• 3 tbsp unsalted butter
• 4 cloves garlic, minced
• 2 cups heavy cream
• 1 cup freshly grated Parmesan
• 1.5 to 2 tsp Cajun seasoning
• 12 oz penne or fettuccine, cooked al dente
• 8 oz andouille or 1 lb shrimp, optional
• 1 tsp kosher salt, to taste
• 1 tbsp chopped parsley
• Lemon wedges

Directions:

1. Melt butter in a large skillet on medium. Add garlic, cook 30 seconds.
2. Pour in cream. Simmer gently 5 to 6 minutes, small bubbles only.
3. Whisk in Parmesan and Cajun seasoning. Keep the heat low so the sauce stays smooth.
4. If using andouille, brown 4 minutes and add to sauce. If using shrimp, cook 2 to 3 minutes until pink, then add.
5. Toss in cooked pasta. Thin with a splash of reserved pasta water if needed.
6. Taste for salt. Finish with parsley and a squeeze of lemon.

Low carb swap: mix sauce with sautéed zucchini noodles or spaghetti squash.

Sausage Pasta (Cajun Style)

Smoky sausage, trinity aromatics, and a creamy or tomato finish. Both work beautifully.

Ingredients (4 to 6 servings):

• 12 oz andouille or smoked sausage, sliced
• 1 cup onion, diced
• 1/2 cup bell pepper, diced
• 1/2 cup celery, diced
• 3 cloves garlic, minced
• 1 tbsp olive oil
• 1 can (14.5 oz) diced tomatoes or 1 cup heavy cream
• 1 cup low sodium chicken broth
• 1.5 tsp Cajun seasoning
• 12 oz short pasta, cooked, or 6 cups zucchini noodles
• 1/2 tsp kosher salt, to taste
• 2 tbsp chopped parsley
• 1/2 lemon, juiced

Directions:

1. Heat oil in a large skillet. Sear sausage 3 to 4 minutes.
2. Add onion, bell pepper, and celery. Sauté 5 minutes until soft. Stir in garlic.
3. Stir in tomatoes for a red base or cream for a white base. Add broth and Cajun seasoning.
4. Simmer 5 to 7 minutes until slightly thick.
5. Toss in pasta or zoodles. Salt to taste.
6. Finish with parsley and lemon juice for brightness.

Keep it sugar free by using plain diced tomatoes or pure cream.

Chicken Spaghetti (Cajun Comfort)

Creamy, cozy spaghetti with bright tomatoes and mild heat.

Ingredients (6 servings):

• 2 cups cooked shredded chicken
• 1 cup onion, diced
• 1/2 cup bell pepper, diced
• 1/2 cup celery, diced
• 3 cloves garlic, minced
• 1 tbsp olive oil
• 1 can (14.5 oz) diced tomatoes, no sugar added
• 1 cup low sodium chicken broth
• 1 cup half-and-half or heavy cream
• 1.5 tsp Cajun seasoning
• 12 oz spaghetti, cooked, or 6 cups spaghetti squash
• 1/2 tsp kosher salt, to taste
• 1 cup shredded mozzarella, optional for bake
• 2 tbsp chopped parsley

Stovetop Directions:

1. Heat oil. Sauté onion, bell pepper, and celery 5 minutes. Add garlic.
2. Stir in tomatoes, broth, cream, and Cajun seasoning. Simmer 5 minutes.
3. Fold in chicken and pasta or squash. Salt to taste. Top with parsley.

Baked Option:

1. Transfer to a 9×13 dish, top with mozzarella.
2. Bake at 375°F for 15 to 20 minutes until bubbly and golden at edges.

Chicken Lasagna with Cajun Spin

Layers of creamy Cajun chicken and sugar free sauce, no-boil noodles to keep it simple.

Ingredients (8 servings):

• 9 to 12 no-boil lasagna noodles
• 3 cups cooked chopped chicken
• 1 cup onion, diced
• 1/2 cup bell pepper, diced
• 1/2 cup celery, diced
• 3 cloves garlic, minced
• 1 tbsp olive oil
• 2 cups sugar free tomato sauce made from 1 can (28 oz) crushed tomatoes plus 2 tbsp tomato paste, salt to taste
• 1.5 cups ricotta
• 2 cups shredded mozzarella
• 1/2 cup grated Parmesan
• 1 tbsp Cajun seasoning
• 1 tsp kosher salt
• 1 cup low sodium chicken broth, for moisture

Directions:

1. Sauté onion, bell pepper, celery in oil 5 minutes. Add garlic, chicken, and Cajun seasoning.
2. Stir tomato sauce with tomato paste and salt. Keep it simple and sugar free.
3. Mix ricotta with 1/4 cup Parmesan and a pinch of salt.
4. Layer: sauce, noodles, ricotta, chicken mix, mozzarella. Repeat. Top with sauce, mozzarella, and remaining Parmesan.
5. Pour broth around edges. Cover with foil.
6. Bake at 375°F for 35 to 40 minutes. Uncover 10 minutes to brown. Rest 10 minutes before slicing.

Crockpot Cajun Baked Ziti

Hands-off, cheesy, and sugar free. Perfect for busy nights.

Ingredients (6 servings):

• 12 oz ziti or penne
• 2 cups sugar free marinara, or 1 can (28 oz) crushed tomatoes plus 2 tbsp tomato paste
• 12 oz andouille or 1.25 lb chicken sausage, sliced
• 1.5 tsp Creole seasoning
• 1 cup low sodium chicken broth
• 1 cup ricotta
• 2 cups shredded mozzarella
• 1/2 cup grated Parmesan
• 1 tsp kosher salt
• 2 cloves garlic, minced
• 1 tbsp olive oil

Directions:

1. Brush slow cooker with oil. Add dry pasta, marinara or tomato mix, broth, garlic, Creole seasoning, and salt. Stir.
2. Fold in sausage.
3. Dollop ricotta across the top. Sprinkle mozzarella and Parmesan.
4. Cook on High 1.75 to 2.5 hours, or Low 3.5 to 4.5 hours, until pasta is tender.
5. Stir once at the 90-minute mark if cooking on High.
6. Rest 10 minutes to set, then serve.

Low carb tip: swap pasta for roasted spaghetti squash tossed in at the end.

Crockpot Cajun Chicken and Sausage Pasta

Creamy and hearty with the trinity and a gentle kick.

Ingredients (6 servings):

• 1.5 lb boneless skinless chicken thighs, cut in chunks
• 12 oz andouille, sliced
• 1 cup onion, diced
• 1/2 cup bell pepper, diced
• 1/2 cup celery, diced
• 3 cloves garlic, minced
• 1.5 tsp Cajun seasoning
• 1 tsp kosher salt
• 2 cups low sodium chicken broth
• 1 cup heavy cream, added at end
• 12 oz pasta, cooked, or 6 cups zucchini noodles
• 1/2 cup grated Parmesan
• Parsley and lemon, to finish

Directions:

1. Add chicken, sausage, onion, bell pepper, celery, garlic, Cajun seasoning, salt, and broth to the slow cooker.
2. Cook on Low 4.5 to 6 hours, or High 2.5 to 3.5 hours.
3. Switch to High. Stir in cream and Parmesan. Heat 10 minutes until glossy.
4. Fold in cooked pasta or zoodles. Warm 2 to 3 minutes.
5. Finish with chopped parsley and a squeeze of lemon.

Keep the cream for the end to prevent curdling and keep the sauce silky.

Dirty Rice (Authentic Flavor, Sugar Free)

Savory rice with bold seasoning. Use livers for classic depth, or ground beef for simple comfort.

Ingredients (6 servings):

• 1 tbsp olive oil
• 8 oz chicken livers, chopped, or 1 lb ground beef
• 1 cup onion, diced
• 1/2 cup bell pepper, diced
• 1/2 cup celery, diced
• 3 cloves garlic, minced
• 1.5 tsp Cajun seasoning
• 1 tsp kosher salt
• 1 cup long-grain white rice, rinsed
• 2 cups low sodium chicken broth
• 2 tbsp chopped parsley
• 2 green onions, sliced
• Black pepper, to taste

Directions:

1. Heat oil in a large skillet. Brown livers or beef 4 to 5 minutes.
2. Add onion, bell pepper, and celery. Sauté 5 minutes. Stir in garlic.
3. Add Cajun seasoning and salt. Stir well.
4. Add rice and toast 1 minute, stirring.
5. Pour in broth. Bring to a boil, then cover and reduce to low.
6. Simmer 18 minutes. Rest 5 minutes, covered.
7. Fluff with a fork. Stir in parsley, green onions, and black pepper.

For brown rice, use 1 cup rice to 2.25 cups broth and simmer 35 to 40 minutes.

Red Beans and Rice

Creamy beans, smoky sausage, and tender rice. Classic and comforting.

Ingredients (6 servings):

• 1 lb dried red beans, rinsed
• 12 oz smoked sausage, no added sugar, sliced
• 1 cup onion, diced
• 1/2 cup bell pepper, diced
• 1/2 cup celery, diced
• 3 cloves garlic, minced
• 2 bay leaves
• 1 tsp dried thyme
• 1.5 tsp Cajun seasoning
• 1 tsp kosher salt, to taste
• 6 cups low sodium chicken broth or water
• 3 cups cooked white rice or cauliflower rice
• 1 tbsp olive oil
• Green onions, for garnish

Stovetop Directions:

1. Soak beans overnight, or quick soak 1 hour in hot water. Drain.
2. Heat oil in a pot. Sauté sausage 3 minutes. Add onion, bell pepper, celery, and garlic. Cook 5 minutes.
3. Add beans, bay, thyme, Cajun seasoning, and broth.
4. Simmer 1.75 to 2.25 hours until beans are creamy. Add salt to taste near the end.
5. Remove bay leaves. Serve over rice or cauliflower rice. Garnish with green onions.

Instant Pot: 35 minutes High Pressure with quick soak beans, natural release 20 minutes.

Crockpot Cajun Spaghetti Squash

A light, low carb side or base for shrimp or chicken.

Ingredients (4 to 6 servings):

• 1 medium spaghetti squash, 2.5 to 3 lb
• 2 tbsp butter, melted
• 1 tsp Cajun seasoning
• 1/4 tsp kosher salt
• 1 tbsp olive oil
• Optional: 1 cup sugar free tomato sauce, warmed
• Optional protein: 12 oz cooked shrimp or 2 cups cooked chicken

Directions:

1. Pierce the whole squash 8 to 10 times with a knife.
2. Place 1 cup water in the slow cooker. Add squash.
3. Cook on High 3 to 4 hours, or Low 6 to 7 hours, until a knife inserts easily.
4. Cool 10 minutes. Halve, remove seeds, and shred into strands.
5. Toss strands with butter, Cajun seasoning, salt, and olive oil.
6. Serve with warm tomato sauce, or fold in shrimp or chicken for a full meal.

Tip: Pat strands dry with paper towels for a tighter, less watery texture.

Jambalaya (Classic One-Pot)

Balanced heat, tender meat, and fluffy rice with a precise ratio.

Ingredients (6 servings):

• 1 tbsp olive oil
• 1 lb boneless skinless chicken thighs, cut in 1-inch pieces
• 12 oz andouille, sliced
• 1 cup onion, diced
• 1/2 cup bell pepper, diced
• 1/2 cup celery, diced
• 3 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes, no sugar added
• 1.5 cups long-grain white rice, rinsed
• 3 cups low sodium chicken broth
• 1.5 tsp Cajun seasoning
• 1 tsp kosher salt
• 1 bay leaf
• 2 green onions, sliced
• Lemon wedges

Directions:

1. Heat oil in a Dutch oven. Brown chicken 4 minutes. Add sausage, cook 2 minutes.
2. Stir in onion, bell pepper, celery. Sauté 5 minutes. Add garlic.
3. Add tomatoes, rice, broth, Cajun seasoning, salt, and bay leaf.
4. Bring to a boil. Stir once, cover, and reduce to low.
5. Simmer 18 to 20 minutes, no peeking. Rest 5 minutes off heat.
6. Fluff, remove bay, and top with green onions. Serve with lemon.

Rice-to-liquid ratio: 1 part rice to 2 parts liquid for fluffy grains.

Crockpot Cajun Jambalaya

Set it, then stir in rice later so it cooks just right.

Ingredients (6 servings):

• 1 lb boneless skinless chicken thighs, cut in chunks
• 12 oz andouille, sliced
• 1 cup onion, diced
• 1/2 cup bell pepper, diced
• 1/2 cup celery, diced
• 3 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes, no sugar added
• 3.5 cups low sodium chicken broth, divided
• 1.5 tsp Cajun seasoning
• 1 tsp kosher salt
• 1.5 cups long-grain white rice, rinsed
• 1 lb shrimp, peeled, optional
• 2 green onions, sliced
• Lemon wedges

Directions:

1. Add chicken, andouille, onion, bell pepper, celery, garlic, tomatoes, 3 cups broth, Cajun seasoning, and salt to slow cooker.
2. Cook on Low 4 to 5 hours, or High 2.5 to 3 hours, until vegetables are tender.
3. Stir in rinsed rice and the remaining 0.5 cup broth. Ensure liquid equals 3 cups for 1.5 cups rice.
4. Cook on High 55 to 75 minutes, stirring once near the end, until rice is tender.
5. Fold in shrimp for the final 12 to 15 minutes, until pink and opaque.
6. Top with green onions and lemon.

Keep spices and sausage sugar free. Adjust salt at the end.

Soul-Warming Soups, Stews, and Chilis

Slow simmered bowls bring deep flavor with little work. These Cajun and Creole favorites stay sugar free, freeze well, and taste even better the next day. Use clean sausages, low sodium broth, and bold spice. Finish with fresh herbs or lemon for lift, and keep heat flexible with hot sauce at the table.

Photo by 奥尼尔 孙

Spicy Cajun Chicken and Sausage Gumbo

Ingredients:

• 1/2 cup neutral oil
• 1/2 cup all-purpose flour
• 12 oz andouille, sliced
• 1.5 lb boneless skinless chicken thighs, bite-size
• 1 cup onion, diced
• 1 cup bell pepper, diced
• 1 cup celery, diced
• 4 cloves garlic, minced
• 1 tbsp Cajun seasoning
• 2 bay leaves
• 6 cups low sodium chicken broth
• 1 tsp kosher salt, to taste
• Cooked rice or cauliflower rice, for serving
• Green onions, garnish

Directions:

1. Make a dark roux with oil and flour over medium, 18 to 22 minutes, stirring until milk chocolate.
2. Add onion, bell pepper, and celery. Cook 5 minutes.
3. Stir in garlic, Cajun seasoning, and bay. Add broth slowly, whisking smooth.
4. Add sausage and chicken. Simmer gently 45 to 60 minutes until silky.
5. Salt to taste. Serve over rice. Garnish with green onions.

Slow cooker: Transfer roux base and broth to cooker with meats, aromatics, and spices. Cook Low 5 to 6 hours. Finish salt to taste.

Freezer friendly: Cool, skip rice, portion, and freeze up to 3 months.

Gumbo with Chicken and Sausage (Classic)

Ingredients:

• 1/3 cup neutral oil
• 1/3 cup flour
• 12 oz andouille, sliced
• 1.5 lb chicken thighs, bite-size
• 1 cup onion, diced
• 1 cup bell pepper, diced
• 1 cup celery, diced
• 3 cups sliced okra, fresh or frozen
• 4 cloves garlic, minced
• 1 tbsp Cajun seasoning
• 2 bay leaves
• 6 cups low sodium chicken broth
• 1 tsp kosher salt, to taste
• 1 to 1.5 tsp filé powder, off heat

Stovetop:

1. Cook roux to milk chocolate, 18 to 22 minutes.
2. Add trinity, cook 5 minutes. Stir in garlic and seasoning.
3. Whisk in broth. Add sausage, chicken, bay, and okra.
4. Simmer 50 to 70 minutes until glossy and thick. Salt to taste.
5. Remove from heat. Stir in filé powder. Rest 5 minutes and serve.

Slow cooker:

1. Make roux on stove. Add to cooker with all ingredients except filé.
2. Cook Low 5 to 6 hours. Stir in filé off heat and rest 5 minutes.

Freezer friendly: Freeze without rice. Reheat gently to avoid breaking the filé.

Cajun Chili

Ingredients:

• 1.5 lb ground beef or turkey
• 1 tbsp olive oil
• 1 cup onion, diced
• 1/2 cup bell pepper, diced
• 1/2 cup celery, diced
• 3 cloves garlic, minced
• 1 tbsp chili powder
• 1.5 tsp Cajun seasoning
• 1 tsp smoked paprika
• 1 can (28 oz) crushed tomatoes, no sugar added
• 1 cup low sodium beef or chicken broth
• 1 can (15 oz) kidney or black beans, rinsed, optional
• 1/2 tsp kosher salt, to taste
• 1/2 to 1 tsp allulose, optional

Stovetop:

1. Heat oil. Brown meat 5 to 6 minutes.
2. Add onion, bell pepper, celery. Cook 5 minutes. Stir in garlic.
3. Add spices, tomatoes, broth, beans if using, and allulose if desired.
4. Simmer 30 to 45 minutes until thick. Salt to taste.

Slow cooker:

1. Brown meat and aromatics. Transfer to cooker with remaining ingredients.
2. Cook Low 4 to 6 hours. Adjust salt and heat.

Freezer friendly: Cool, portion, and freeze up to 3 months.

Crockpot Cajun Turkey Chili

Ingredients:

• 1.75 lb lean ground turkey
• 1 cup onion, diced
• 1 cup bell peppers, diced
• 3 cloves garlic, minced
• 1 tbsp olive oil
• 1 can (28 oz) crushed tomatoes, no sugar added
• 1.5 cups low sodium chicken broth
• 1.5 tsp Cajun seasoning
• 1 tsp chili powder
• 1/2 tsp smoked paprika
• 1 tsp kosher salt, to taste
• 1 tbsp tomato paste

Directions:

1. Brown turkey in oil until crumbly, 5 minutes. Add onion and peppers, 3 minutes. Stir in garlic.
2. Transfer to slow cooker. Add tomatoes, broth, seasonings, and tomato paste.
3. Cook Low 6 to 7 hours, or High 3.5 to 4.5 hours.
4. Adjust salt and heat at the end. Thin with broth if needed.

Serving tips: Top with green onions, avocado, or a dollop of plain Greek yogurt.

Freezer friendly: Portion into quart bags, lay flat, and freeze up to 3 months.

Hambone Soup

Ingredients:

• 1 leftover ham bone, with some meat
• 1 cup onion, diced
• 1 cup celery, diced
• 1 cup carrots, diced
• 3 cloves garlic, minced
• 1 lb dried beans or 1.5 cups lentils, rinsed
• 2 bay leaves
• 1 tsp dried thyme
• 8 cups low sodium chicken broth or water
• 1/2 tsp black pepper
• Salt to taste, only at the end

Directions:

1. Check ham label for no sugar. Rinse beans or use lentils.
2. Add ham bone, trinity, carrots, garlic, beans or lentils, bay, thyme, and broth to pot.
3. Simmer 1.5 to 2.25 hours on stovetop, until beans are tender and broth is rich.
4. Or cook in slow cooker on Low 7 to 8 hours.
5. Remove bone, shred meat back into soup. Add pepper and salt to taste.

Notes: Beans may need more liquid, add 1 to 2 cups as needed.

Freezer friendly: Cool completely, portion, freeze up to 3 months.

Crockpot Cajun Beef Stew

Ingredients:

• 2 lb beef chuck stew meat, 1.5 inch cubes
• 1.25 tsp kosher salt
• 1 tsp black pepper
• 1 tbsp olive oil
• 1 cup onion, diced
• 1 cup celery, diced
• 1 cup carrots, sliced
• 1 lb potatoes, 1.5 inch chunks
• 3 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes, no sugar added
• 2 tbsp tomato paste
• 2 tsp Cajun seasoning
• 3 cups low sodium beef broth
• 2 bay leaves

Directions:

1. Pat beef dry. Season with salt and pepper. Brown in oil, 5 to 6 minutes.
2. Add beef to slow cooker with vegetables, garlic, tomatoes, paste, Cajun seasoning, bay, and broth.
3. Cook Low 8 to 9 hours, or High 4.5 to 5.5 hours, until fork tender.
4. Adjust salt. For thicker stew, mash a few potatoes into the broth.

Serving tip: Finish with chopped parsley and a squeeze of lemon.

Freezer friendly: Freeze without potatoes for best texture. Add cooked potatoes when reheating.

Crockpot Cajun Sweet Potato Stew

Ingredients:

• 1.5 lb sweet potatoes, peeled, 1 inch chunks
• 12 oz chicken or turkey sausage, sliced, no sugar added
• 1 cup onion, diced
• 1 cup bell pepper, diced
• 1/2 cup celery, diced
• 3 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes
• 3 cups low sodium chicken broth
• 1.5 tsp Cajun seasoning
• 1/2 tsp smoked paprika
• 1/2 tsp kosher salt, to taste
• 2 tbsp chopped parsley
• 1 lemon, cut in wedges

Directions:

1. Add sweet potatoes, sausage, onion, bell pepper, celery, garlic, tomatoes, broth, and spices to slow cooker.
2. Cook Low 6 to 7 hours, or High 3.5 to 4.5 hours, until sweet potatoes are tender.
3. Salt to taste. Stir in parsley. Squeeze lemon over bowls to finish.

Notes: Add extra broth for a soupier bowl.

Freezer friendly: Cool, portion, and freeze up to 3 months. Lemon goes in at serving, not before freezing.

Crockpot Cajun Chicken Tortilla Soup

Ingredients:

• 1.75 lb boneless skinless chicken thighs
• 1 cup onion, diced
• 1/2 cup bell pepper, diced
• 1/2 cup celery, diced
• 1 can (14.5 oz) diced tomatoes
• 1 can (10 oz) diced green chiles
• 4 cups low sodium chicken broth
• 1.5 tsp Cajun seasoning
• 1 tsp chili powder
• 3 cloves garlic, minced
• 1 tsp kosher salt, to taste
• 1 lime, cut in wedges
• 1/2 cup cilantro, chopped
• Low carb tortilla strips, optional

Directions:

1. Add all ingredients except lime, cilantro, and tortilla strips to slow cooker.
2. Cook Low 5 to 6 hours, or High 3 to 4 hours.
3. Shred chicken in the pot. Add cilantro and lime juice to taste.
4. Top with tortilla strips if using, or crushed pork rinds for crunch.

Freezer friendly: Freeze without lime or cilantro. Add fresh after reheating.

Black Eyed Peas (Creole Style)

Ingredients:

• 1 lb dried black eyed peas, soaked overnight and drained
• 12 oz smoked turkey or sugar free sausage, sliced
• 1 cup onion, diced
• 1/2 cup bell pepper, diced
• 1/2 cup celery, diced
• 3 cloves garlic, minced
• 2 bay leaves
• 1 tsp dried thyme
• 1.5 tsp Cajun seasoning
• 6 cups low sodium chicken broth or water
• 1 tsp kosher salt, to taste
• Green onions, garnish

Slow cooker:

1. Add soaked peas, turkey or sausage, trinity, garlic, bay, thyme, Cajun seasoning, and broth.
2. Cook Low 7 to 8 hours, until creamy and tender. Salt to taste at the end.

Stovetop:

1. Combine all ingredients in a pot. Bring to a simmer.
2. Cook 1.5 to 2 hours, stirring now and then, until creamy. Salt near the end.

Serving tip: Great over rice or cauliflower rice.

Freezer friendly: Cool completely, portion, and freeze up to 3 months.

Party Food, Sides, and One Sweet Treat

Planning for a crowd? Set out hearty mains, colorful sides, and a small dessert that still fits your sugar free plan. These picks stay bold with Cajun and Creole flavor, hold well on a buffet, and reheat like a dream. Mix and match, then add hot sauce and chopped herbs at the table so everyone can tune their plate.

Pulled Pork with Slaw

Feed a crowd with tender pork and bright slaw. Add 1 pork shoulder, 3.5 to 4 lb, 2 tbsp Cajun seasoning, 1.5 tsp kosher salt, 1 cup low sodium chicken broth, and 2 tbsp apple cider vinegar to the slow cooker. Cook on Low 8 to 10 hours, or High 4.5 to 5.5 hours, until shreddable. Toss with 1 cup sugar free BBQ sauce sweetened with allulose.

For slaw, mix 4 cups shredded cabbage, 1/3 cup mayo, 1 tbsp apple cider vinegar, 1 to 1.5 tsp allulose, 1/4 tsp kosher salt, and black pepper. Chill 20 minutes so it softens. Serve on toasted buns for a classic tray or in crisp lettuce wraps for a lighter bite. Add sliced pickles and red onion. Keep pork warm on Low. The slaw keeps 2 days, covered.

Smoked Sausage (Pan or Grill, Cajun-Style)

Pick sausage without added sugar. Use 16 oz andouille or smoked sausage. For the pan, heat 1 tbsp olive oil in a large skillet. Sear sliced sausage 3 to 4 minutes. Add 2 bell peppers (sliced), 1 large onion (sliced), 1 tsp Cajun seasoning, and a pinch of salt. Cook 6 to 8 minutes until tender. Finish with 2 tbsp Creole mustard and a splash of water to glaze.

Grill option: grill sausage links over medium heat 8 to 10 minutes, turning, then slice. Sauté peppers and onions in a cast iron skillet on the grill. For a quick sheet pan, toss sausage, peppers, and onions with oil and seasoning. Roast at 425°F for 18 to 22 minutes, stirring once. Serve with toothpicks, mustard, and lemon wedges. Great at room temp for parties.

BBQ Ribs with Cajun Rub (Sugar Free Sauce)

Use 2 racks baby back ribs, 4 to 5 lb total. Remove the membrane. Mix 2 tbsp Cajun seasoning, 1 tbsp smoked paprika, 1.5 tsp kosher salt, and 1 tsp black pepper. Rub all over. Stand ribs in the slow cooker insert, add 1/2 cup chicken broth to the bottom, and cook on Low 6 to 7 hours, or High 3.5 to 4.5 hours, until very tender but not falling apart.

Whisk 1 cup sugar free BBQ sauce with 1 tbsp allulose and 1 tbsp apple cider vinegar. Brush ribs and broil 3 to 5 minutes per side until sticky with light char. Rest 10 minutes, then slice between bones. Serve with extra sauce and chopped parsley. Hold warm in a low oven, 200°F, lightly tented with foil. The flavor stays big without sugar.

Cajun Boiled Peanuts

Add 2 lb raw in-shell peanuts to the slow cooker. Cover with water by 2 inches, about 3 quarts. Stir in 1/3 cup kosher salt, 2 to 3 tbsp Cajun seasoning, 2 bay leaves, and 6 smashed garlic cloves. Cook on Low 18 to 24 hours until the shells are easy to open and the peanuts are soft and briny. Taste halfway. Add more salt or spice if you like.

Serve hot, warm, or chilled. Keep peanuts submerged in brine for storage so they do not dry out. Refrigerate up to 7 days or freeze in brine up to 3 months. Reheat in the brine on the stove until hot. These make a great salty snack for game day. Set out napkins, they are messy in the best way.

Crockpot Cajun Stuffed Bell Peppers (Party Tray)

Make party-ready pepper boats. Mix 1 lb ground turkey or beef, 1 cup cooked cauliflower rice (or cooked white rice), 1 cup finely diced trinity (onion, bell pepper, celery), 2 cloves garlic, 1.5 tsp Cajun seasoning, 1 tsp kosher salt, and 1/2 cup tomato sauce. Halve 8 medium bell peppers lengthwise, remove seeds, and stuff firmly.

Pour 1/2 cup low sodium chicken broth and 1/2 cup tomato sauce into the slow cooker. Arrange peppers upright. Cook on Low 5 to 6 hours, or High 3 to 4 hours, until tender and cooked through. For a party tray, stand peppers in a casserole, spoon extra sauce over, and garnish with chopped parsley. Reheat at 325°F for 15 to 20 minutes, or microwave in short bursts. Add shredded Monterey Jack in the last 10 minutes if you want a cheesy top.

Bread Pudding with Sugar Free Praline Sauce

Use day-old bread for the best texture. Grease a 9×13 dish. Toss 10 cups bread cubes with 2 tbsp melted butter. Whisk 4 large eggs, 2 cups milk or half-and-half, 1/2 cup allulose, 2 tsp vanilla, 1 tsp cinnamon, and a pinch of nutmeg. Pour over bread. Soak 10 minutes, then bake at 350°F for 40 to 50 minutes, until set in the center and 165°F.

For praline sauce, melt 4 tbsp butter in a saucepan. Add 1/2 cup chopped pecans, toast 1 minute. Stir in 1/2 cup heavy cream, 1/3 cup allulose, and a small pinch of salt. Simmer 3 to 4 minutes until glossy. Spoon over warm pudding. Serve small squares for a light finish. It reheats well, covered, at 300°F for 12 minutes or in the microwave on low power.

Big, bold Cajun and Creole flavor is simple with a slow cooker, smart spice, and clean, sugar free swaps. Start with one recipe this week, then build a rotation that fits busy nights and family taste.

For heat, keep cayenne low at first, then set hot sauce at the table. For storage, cool quickly, pack in airtight containers, and freeze most soups, stews, and meats up to 3 months. Reheat low and slow with a splash of broth, add dairy at the end, and warm shrimp just until opaque to keep it tender.

Pair your bowls with cauliflower rice, sautéed greens, a crisp slaw, or roasted vegetables. Grab my homemade Cajun seasoning blend if you have the link handy, or mix a clean store blend with extra thyme and smoked paprika.

Share your results, leave a rating, and drop questions or tips in the comments.

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