New Orleans Cajun and Creole, Sugar-Free Classics for 2025

New Orleans Cajun and Creole, Sugar-Free Classics for 2025 brings warm spices, smoky pots, and bright tomatoes to your table. These recipes go big on flavor without sugar, no honey, no sweet ketchup. Cajun stays rustic, one pot, and smoky, while Creole leans city style, tomato forward, and a bit fancier (think herbs, aromatics, and clean stock). Use no sugar added canned tomatoes, sugar free Worcestershire, and salt free Creole seasoning, you get heat and depth, not filler. Most recipes serve 4 and scale easily, with spice levels marked and quick tips that keep real Louisiana flavor on weeknights.

Cajun vs. Creole 101 and Must-Have Pantry

Photo by Anna Tarazevich

Cajun and Creole are cousins with different roots and pantry habits. Cajun food comes from rural French Acadian cooks, known for one-pot meals, smoke, and spice. Creole food grew in New Orleans with French, Spanish, African, and Caribbean influence, heavier on herbs, tomatoes, and seafood. Both bring big, savory flavor without needing sugar.

Quick Contrast at a Glance

Style	Roots and Feel	Common Base	Typical Additions
Cajun	Country, rustic, hearty	Dark roux, trinity	Smoked meats, spice, no tomato focus
Creole	City, refined, layered	Butter, trinity, tomato	Herbs, seafood, tomato-forward sauces

Sugar-Free Cajun and Creole Pantry

Stock these staples and you can cook most recipes in this guide with zero added sugar. Group them on a single shelf so weeknight cooking stays fast and easy.

• Canned goods and stocks
  • No sugar added crushed tomatoes
  • Tomato paste
  • Low-sodium chicken stock
  • Shrimp stock
• Proteins
  • Andouille, no added sugar
  • Smoked sausage, no added sugar
  • Shrimp, 16/20 count
  • Chicken thighs
• Rice and grains
  • Long-grain rice
• Aromatics and veg
  • Trinity veggies (onion, celery, green bell pepper)
  • Garlic
  • Okra
• Herbs and spices
  • Bay leaves
  • Thyme
  • Paprika
  • Cayenne
  • Black pepper
  • Kosher salt
  • Salt-free Creole seasoning
• Heat, fat, and acids
  • Hot sauce, no sugar
  • Apple cider vinegar
  • Avocado oil
  • Butter
  • Fresh herbs (parsley, green onions)

Label Check: Keep It Truly Sugar Free

Scan the ingredients list every time. Skip products that list sugar, dextrose, or corn syrup. Choose plain sausages without sweeteners and canned tomatoes with only tomatoes and salt. If a sauce or stock tastes sweet, it probably is.

Bold Louisiana Flavor Without Added Sugar

Big flavor does not need sugar. Cajun and Creole dishes shine with smoke, spice, and fresh herbs. Use heat, acid, and umami to build depth, then finish with clean, bright notes.

Smart Swaps for Sugar-Free Cooking

You can skip sweetness and keep balance with a few easy swaps. These pantry shifts protect flavor and keep sauces savory.

• No sugar added tomatoes: Use crushed tomatoes or tomato paste with only tomatoes and salt.
• Savory boosters: Choose sugar free Worcestershire, or use coconut aminos if you prefer.
• Mustard and hot sauce: Pick brands with no sugar. They add zip and tang.
• Tomato ketchup: Use sugar free ketchup only when a recipe truly needs it, and start with a small spoon.
• Smoked meats: Andouille and smoked sausage should list no sweeteners. Read labels.
• Stocks: Use low-sodium stock. It reduces the need for sweetness to balance salt.

Quick note on taste: if a sauce feels sharp, add salt and fat before reaching for sweetness. You will often find balance without sugar.

Build Deep Flavor the Louisiana Way

Real depth comes from heat, time, and contact with the pan. Stack these steps and your pots will taste rich, not sweet.

• Brown the meat: Get a good sear on chicken thighs or sausage. Leave space in the pan so the fond forms and does not steam.
• Toast the spices: Add paprika, cayenne, and herbs to hot fat for 30 to 60 seconds. This wakes up their oils and boosts aroma.
• Work the Holy Trinity: Cook onion, celery, and green bell pepper until soft and a bit golden. Scrape the fond into the veg with stock. This is your flavor anchor.
• Layer umami: Tomato paste, anchovy paste (tiny dab), or a splash of Worcestershire adds depth without sugar.
• Finish with fresh: Stir in parsley and green onions off heat. The contrast keeps flavors lively.

Example: for jambalaya, brown andouille, sauté the trinity in the drippings, toast spices, add tomato paste, then deglaze. The rice absorbs every layer.

Quick Shrimp Shell Stock

Save shrimp shells. They turn into a fast, clean stock that makes étouffée, gumbo, and rice sing.

1. Heat 1 tablespoon oil in a pot. Add shells from 1 to 2 pounds shrimp.
2. Sauté until pink and fragrant, about 3 minutes.
3. Add 1 small onion, 1 rib celery, and a bay leaf. Cook 2 minutes.
4. Pour in 5 cups water. Simmer 20 to 25 minutes, uncovered.
5. Strain. Use right away, or cool and refrigerate up to 3 days.

• Boosters: Add a strip of lemon peel or a few peppercorns.
• Result: Clear, briny stock with no sweetness, perfect for seafood dishes.

Brightness Without Sweetness

Sugar often tries to fix a dull sauce. You do not need it. Use acid and salt to sharpen flavor.

• Lemon or lime: A squeeze at the end lifts heavy sauces.
• Vinegar: Apple cider vinegar adds tang to beans, greens, and stews.
• Hot sauce: Pick a no sugar brand. It adds acid and heat in one.
• Salt check: If flavors seem flat, add a pinch of salt before acid. Salt helps you taste everything.

Try this flow when seasoning: salt, taste, acid, taste, fresh herbs. Stop when it pops.

Homemade Creole Seasoning (Sugar Free)

Skip blends with added sugar or fillers. This mix is bold, clean, and ready for anything.

• 2 tbsp sweet paprika
• 2 tsp garlic powder
• 2 tsp onion powder
• 1.5 tsp dried thyme
• 1.5 tsp dried oregano
• 1 tsp black pepper
• 1 tsp cayenne (to taste)
• 1 tsp kosher salt

Instructions:

1. Mix all spices in a small bowl.
2. Taste a pinch and adjust cayenne for heat.

• Yield: About 1/2 cup.
• Use: Rub for chicken, shrimp, andouille, and veggies.
• Store: Airtight jar, 6 months in a cool, dark spot.

Tip: For smoky notes, swap 1 teaspoon of the sweet paprika with smoked paprika. Keep the rest the same and stay sugar free.

Put It All Together

Here is a simple way to apply everything on a weeknight.

• Brown sausage, then set aside.
• Sauté the trinity in the drippings.
• Toast the seasoning with tomato paste.
• Deglaze with shrimp stock or chicken stock.
• Simmer until thick, add sausage back, and finish with lemon and parsley.

You get heat, body, and brightness, no sugar needed. This is the heart of Louisiana cooking, clean and bold.

One-Pot Louisiana Classics: Jambalaya, Gumbo, and Beans

One pot, big payoff. These sugar-free Louisiana staples keep the trinity front and center, pack real spice, and still fit weeknight life. Jambalaya cooks rice right in the pot for a hearty meal. Gumbo goes rich and savory with okra and sausage, with or without shrimp. Red beans simmer into a creamy, smoky bowl that loves a scoop of rice.

Photo by Change C.C

Keep it clean with no sugar added tomatoes, salt-free Creole seasoning, and low-sodium stock. Finish with fresh parsley and green onions for pop. These recipes stay true to Louisiana flavor without the sweet stuff.

One-Pot Sausage and Shrimp Jambalaya (Weeknight Simple)

Serves: 4 to 6; Time: 45 minutes; Spice: medium

A fast, family-friendly pot with tender rice, smoky sausage, and juicy shrimp.

• 1 tbsp avocado oil
• 12 oz no-sugar-added andouille sausage, sliced
• 1 lb large shrimp (16/20), peeled and deveined
• 1 medium yellow onion, diced
• 1 green bell pepper, diced
• 2 ribs celery, diced
• 3 cloves garlic, minced
• 1.5 cups long-grain rice, rinsed
• 1 can (14.5 oz) no-sugar-added diced tomatoes
• 2.5 cups low-sodium chicken stock
• 1 tbsp tomato paste (no sugar added)
• 1.5 tbsp Creole seasoning (salt-free), plus kosher salt to taste
• 1 tsp smoked paprika
• 2 bay leaves
• 1/4 tsp cayenne (optional)
• 2 tbsp chopped parsley
• 2 green onions, sliced

Directions:

1. Heat oil in a large Dutch oven over medium-high. Brown sausage 3 to 4 minutes. Remove.
2. Sauté onion, bell pepper, and celery 5 minutes. Stir in garlic 30 seconds.
3. Add rice and toast 1 minute. Stir in tomato paste, paprika, Creole seasoning, and cayenne.
4. Pour in tomatoes with juices, stock, bay leaves, and sausage. Boil, then cover and simmer on low 15 minutes.
5. Nestle shrimp on top. Cover and cook 5 to 7 minutes until rice is tender and shrimp are pink.
6. Rest 5 minutes off heat. Fluff, remove bay leaves, salt to taste, and finish with parsley and green onions.

Tip: For tighter grains, rinse rice until water runs clear. For spicier heat, add a pinch more cayenne.

Chicken, Sausage, and Shrimp Gumbo (No-Roux Shortcut)

Serves: 6; Time: 1 hour; Spice: medium-hot

Classic gumbo flavor without a roux. Okra thickens the broth while tomatoes add body.

• 1 tbsp avocado oil
• 12 oz no-sugar-added andouille sausage, sliced
• 1 lb boneless skinless chicken thighs, 1-inch pieces
• 1 medium onion, diced
• 1 green bell pepper, diced
• 2 ribs celery, diced
• 4 cloves garlic, minced
• 1 tbsp tomato paste (no sugar added)
• 1 tbsp sweet paprika
• 1 tsp smoked paprika
• 1 tsp dried thyme
• 1/2 tsp cayenne (to taste)
• 6 cups low-sodium chicken stock
• 1 can (14.5 oz) no-sugar-added diced tomatoes
• 2 cups sliced okra (fresh or frozen)
• 1 lb large shrimp, peeled and deveined
• 2 bay leaves
• 1.5 tbsp salt-free Creole seasoning; kosher salt to taste
• 2 tbsp chopped parsley; 2 green onions, sliced

Directions:

1. Brown sausage in a large pot over medium-high, 4 minutes. Remove.
2. Sear chicken with a pinch of salt, 4 minutes. Remove.
3. Cook onion, pepper, celery 6 minutes. Stir in garlic 30 seconds.
4. Add tomato paste, sweet and smoked paprika, thyme, and cayenne. Cook 1 minute.
5. Add stock, tomatoes, bay leaves, sausage, and chicken. Simmer 20 minutes.
6. Add okra. Simmer 10 minutes.
7. Add shrimp. Simmer 3 to 4 minutes until pink. Season with Creole seasoning and salt.
8. Finish with parsley and green onions. Serve over cauliflower rice or white rice.

Flavor note: A splash of hot sauce before serving brightens the pot without adding sugar.

Chicken and Sausage Gumbo (Hearty and Rustic)

Serves: 6; Time: 1 hour; Spice: medium

A meaty gumbo with a deep, peppery broth and silky okra.

• 2 tbsp avocado oil
• 12 oz no-sugar-added andouille sausage, sliced
• 1.5 lb boneless skinless chicken thighs, 1-inch pieces
• 1 large onion, diced
• 1 green bell pepper, diced
• 3 ribs celery, diced
• 4 cloves garlic, minced
• 1 tbsp sweet paprika
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1/2 tsp cayenne (to taste)
• 6 cups low-sodium chicken stock
• 2 cups sliced okra
• 2 bay leaves
• 1.5 tbsp salt-free Creole seasoning; kosher salt to taste
• 2 tbsp chopped parsley; 2 green onions, sliced

Directions:

1. Heat 1 tbsp oil over medium-high. Brown sausage 4 minutes. Remove.
2. Add 1 tbsp oil and sear chicken 5 minutes. Remove.
3. Sauté onion, bell pepper, and celery 7 minutes. Stir in garlic 30 seconds.
4. Add paprika, oregano, thyme, and cayenne. Toast 30 seconds.
5. Add stock, bay leaves, sausage, and chicken. Simmer 25 minutes.
6. Add okra and simmer 10 minutes. Season with Creole seasoning and salt.
7. Garnish with parsley and green onions. Serve hot.

Make it bolder: Add a few drops of apple cider vinegar at the end to sharpen the finish.

One-Pot Red Beans and Rice (Monday Favorite)

Serves: 6; Time: 1 hour 20 minutes (or use canned beans); Spice: medium

Creamy, smoky beans with a rich pot liquor. Perfect over fluffy rice.

• 1 tbsp avocado oil
• 12 oz no-sugar-added andouille sausage, sliced
• 1 onion, diced; 1 green bell pepper, diced; 2 ribs celery, diced
• 3 cloves garlic, minced
• 1 lb dried red beans, soaked overnight, drained (or 3 cans, rinsed)
• 6 cups low-sodium chicken stock
• 2 bay leaves
• 1 tsp dried thyme
• 1 tsp smoked paprika
• 1/2 tsp cayenne (to taste)
• 1.5 tbsp salt-free Creole seasoning; kosher salt to taste
• 2 tbsp chopped parsley; green onions for serving
• Cooked long-grain rice for serving

Directions:

1. Brown sausage in a pot 4 minutes. Remove.
2. Sauté onion, pepper, celery 6 minutes. Stir in garlic 30 seconds.
3. Add beans, stock, bay leaves, thyme, paprika, cayenne, and sausage. Bring to a boil.
4. Reduce heat, simmer partially covered 60 to 75 minutes until beans are tender and brothy. For canned beans, simmer 25 minutes.
5. Mash a cup of beans against the pot to thicken. Season with Creole seasoning and salt.
6. Serve over rice. Garnish with parsley and green onions.

Smart swap: Use cauliflower rice for a lighter bowl. Add a dash of hot sauce for zip.

Pro tip across all pots: Taste for salt near the end. Then add fresh herbs for lift.

Shrimp Creole: The Base Recipe and Crowd-Pleasing Variations

Bright tomatoes, sweet shrimp, and the Holy Trinity come together in a pot that never needs sugar. Shrimp Creole cooks fast, tastes fresh, and scales for weeknights or a party. Start with the classic base, then pick a variation that fits your mood, pantry, or time.

Photo by Zak Chapman

A quick note on flavor and balance: use no sugar added tomatoes and sugar free Worcestershire to keep the sauce savory. Finish with lemon and fresh herbs to brighten it up. If you want heat, bump cayenne or add a clean hot sauce at the end.

Classic New Orleans Shrimp Creole (Base Recipe)

Serves: 4; Time: 40 minutes; Spice: medium

Ingredients:

• 2 tbsp butter (or avocado oil)
• 1 medium onion, diced
• 1 green bell pepper, diced
• 2 ribs celery, diced
• 4 cloves garlic, minced
• 1.5 tbsp sweet paprika
• 1 tsp smoked paprika
• 1 tsp dried thyme
• 1/2 tsp cayenne (to taste)
• 1 bay leaf
• 1 can (28 oz) no-sugar-added crushed tomatoes
• 1/2 cup low-sodium chicken or shrimp stock
• 1 tbsp tomato paste (no sugar added)
• 1 tbsp sugar free Worcestershire sauce (or 1 tbsp coconut aminos + 1 tsp fish sauce)
• 1.25 to 1.5 lb large shrimp, peeled and deveined
• 1 tbsp salt-free Creole seasoning; kosher salt and black pepper to taste
• 1 tbsp lemon juice
• 2 tbsp chopped parsley; 2 green onions, sliced
• Cooked long-grain rice for serving

Directions:

1. Warm butter in a large skillet over medium heat. Cook onion, bell pepper, and celery for about 7 minutes until soft.
2. Add garlic and cook 30 seconds. Stir in sweet paprika, smoked paprika, thyme, and cayenne. Toast 30 seconds.
3. Add crushed tomatoes, stock, tomato paste, bay leaf, and Worcestershire. Simmer 12 to 15 minutes until the sauce thickens slightly.
4. Season with Creole seasoning, salt, and black pepper.
5. Add shrimp and simmer 3 to 5 minutes until pink and just cooked.
6. Stir in lemon juice. Remove bay leaf. Top with parsley and green onions. Serve over rice.

Tips you will use:

• For a thicker sauce, simmer 5 extra minutes before adding shrimp.
• For low carb, swap rice for cauliflower rice or sautéed zucchini ribbons.
• Salt after reducing the sauce so flavors land clean and bold.

Authentic Louisiana Shrimp Creole (With Homemade Shrimp Stock)

Use the Classic base, then upgrade with homemade stock for a briny punch.

Changes:

• Make shrimp stock: simmer shells from 1.5 lb shrimp with 3 cups water, 1 bay leaf, and the celery ends for 20 minutes. Strain. Replace the stock in the base with 1/2 cup of this stock. Add another 1/2 cup if you like a looser sauce.
• Add 1 tbsp butter at the end for richness.

Directions adjustments:

1. Make the stock first.
2. Cook the Classic base through step 3.
3. Use the shrimp stock in step 3.
4. Finish as written, swirling in the extra butter at the end.

Quick and Easy Shrimp Creole (15-Minute Skillet)

Perfect when you need bold flavor fast.

Serves: 4

Ingredients:

• 1 tbsp avocado oil
• 1 bag (12 oz) frozen seasoning blend (onion, pepper, celery)
• 2 tsp minced garlic
• 1 tbsp Creole seasoning (salt-free)
• 1 can (15 oz) no-sugar-added tomato sauce
• 1 can (14.5 oz) no-sugar-added diced tomatoes
• 1 tsp smoked paprika
• 1 lb medium shrimp, peeled
• 1 tbsp lemon juice; salt and pepper to taste

Directions:

1. Sauté the frozen seasoning blend in oil for 5 to 6 minutes. Add garlic and cook 30 seconds.
2. Stir in tomato sauce, diced tomatoes, Creole seasoning, and smoked paprika. Simmer 5 minutes.
3. Add shrimp and cook 3 to 4 minutes. Finish with lemon. Season and serve.

Time saver: Microwave rice packs or leftover rice make this a true 15-minute meal.

Easy Shrimp Creole (Pantry-Only)

All shelf-stable, still bright and satisfying.

Serves: 4

Ingredients:

• 1 tbsp avocado oil
• 1 tsp dried onion flakes; 1 tsp dried garlic; 1 tsp dried celery flakes
• 1 tbsp sweet paprika; 1/2 tsp cayenne; 1 tsp dried thyme
• 1 can (28 oz) no-sugar-added crushed tomatoes
• 1/2 cup low-sodium chicken stock
• 1 lb shrimp, peeled
• 1 tbsp sugar free Worcestershire; salt and pepper to taste

Directions:

1. Warm oil and bloom dried aromatics and spices for 1 minute.
2. Add tomatoes and stock, then simmer 10 minutes.
3. Stir in Worcestershire and shrimp. Cook 3 to 4 minutes. Season and serve.

Good to know: Blooming dried spices in oil boosts their flavor without any sugar.

Cajun-Style Shrimp Creole with Andouille Sausage

Smoky sausage makes this extra hearty.

Use the Classic base. Add:

• 8 oz no-sugar-added andouille, sliced into half-moons
• 1 extra green bell pepper, sliced

Directions:

1. Brown the sausage for about 3 minutes, then remove.
2. Continue with the base. Add sausage back with the tomatoes in step 3. Simmer 15 minutes. Finish as written.

Spicy Shrimp Creole with Bell Peppers

Turn up the heat and add sweetness from red pepper.

Use the Classic base. Add:

• 1 red bell pepper, sliced
• Increase cayenne to 3/4 tsp and add 1 tsp hot sauce (no sugar)

Directions:

1. Sauté the extra peppers with the Trinity.
2. Continue with the base, then add hot sauce at the end with the lemon.

Slow-Cooked Shrimp Creole with Tomatoes

Hands-off cooking with deep, mellow flavor.

Serves: 6; Slow cooker

Ingredients:

• 1 onion, diced; 1 green bell pepper, diced; 2 ribs celery, diced; 3 garlic cloves, minced
• 1 can (28 oz) no-sugar-added crushed tomatoes
• 1 can (14.5 oz) no-sugar-added diced tomatoes
• 1/2 cup low-sodium chicken or shrimp stock
• 1 tbsp tomato paste
• 1.5 tbsp Creole seasoning (salt-free); 1 tsp smoked paprika; 1/2 tsp cayenne
• 2 bay leaves
• 2 lb large shrimp, peeled
• 1 tbsp lemon juice; salt and pepper

Directions:

1. Add everything except the shrimp and lemon to the slow cooker. Cook on Low for 6 hours.
2. Stir in shrimp and cook 15 to 20 minutes until pink. Add lemon, season, and serve.

Make ahead: Sauce holds well for 3 days in the fridge. Add shrimp fresh when serving.

Creole Shrimp and Rice Casserole

Oven-baked and family friendly.

Serves: 6; Oven 375°F

Ingredients:

• 1 tbsp avocado oil
• 1 onion, diced; 1 green bell pepper, diced; 2 ribs celery, diced; 3 garlic cloves, minced
• 1.5 cups long-grain rice, rinsed
• 1 can (28 oz) no-sugar-added crushed tomatoes
• 2.5 cups low-sodium chicken or shrimp stock
• 1.5 tbsp Creole seasoning (salt-free)
• 1 lb large shrimp, peeled
• 2 tbsp butter; 2 tbsp chopped parsley

Directions:

1. Sauté aromatics in oil for 5 minutes in an oven-safe pot.
2. Stir in rice and toast 1 minute. Add tomatoes, stock, and seasoning. Bring to a simmer.
3. Cover and bake 25 minutes. Stir in shrimp and butter, cover, and bake 8 to 10 minutes until rice is tender and shrimp are cooked. Rest 5 minutes. Finish with parsley.

Shrimp Creole with Okra and Corn

A nod to summer markets with two classic veggies.

Use the Classic base. Add:

• 1.5 cups sliced okra
• 1 cup fresh or frozen corn

Directions:

1. Add okra and corn to the sauce in step 3. Simmer 10 minutes before adding shrimp.

Smart tip: If okra feels sticky, sauté it dry in a skillet for 3 minutes, then add to the sauce.

One-Pot Shrimp Creole with Garlic Butter

Silky finish, big garlic aroma.

Use the Classic base. Changes:

• Add 2 tbsp butter and 4 extra minced garlic cloves at the end.

Directions:

1. Finish step 6 by stirring in the extra garlic for 30 seconds off heat, then add butter to melt. Serve right away.

Shrimp Creole with Creole Seasoning Blend

Turn the spice blend into the star.

Use the Classic base. Emphasize seasoning:

• Use 2 tbsp homemade salt-free Creole seasoning. Add 1/2 tsp kosher salt after tasting.

Directions:

1. Bloom the seasoning with the aromatics in step 2 for deeper flavor.

Flavor note: Blooming helps the spices infuse the tomato base without sugar.

Shrimp Creole with Smoked Paprika

A deeper, smoky profile without changing the method.

Use the Classic base. Changes:

• Increase smoked paprika to 2 tsp. Reduce sweet paprika to 1 tbsp.

Directions:

1. Follow the base with the adjusted paprika amounts.

Shrimp Creole with Fresh Herbs and Lemon

Light, bright, and fragrant.

Use the Classic base. Add:

• Zest of 1 lemon and 2 tbsp lemon juice
• 1/4 cup chopped parsley and 2 tbsp chopped fresh basil

Directions:

1. Stir in zest, juice, and herbs at the very end. Serve fresh and vibrant.

Great with: Grilled asparagus or a simple side salad.

Shrimp Creole with Coconut Milk and Lime

Creamy, tomato-tangy, and still sugar free.

Serves: 4

Ingredients:

• 1 tbsp avocado oil; 1 onion diced; 1 bell pepper diced; 2 ribs celery diced; 3 garlic cloves minced
• 1 tbsp sweet paprika; 1/2 tsp cayenne; 1 tsp thyme
• 1 can (14 oz) full-fat unsweetened coconut milk
• 1 can (14.5 oz) no-sugar-added diced tomatoes
• 1 lb shrimp, peeled
• 1 tbsp fish sauce; 1 tbsp lime juice; salt to taste

Directions:

1. Sauté aromatics for 6 minutes. Add spices and cook 30 seconds.
2. Stir in coconut milk and tomatoes. Simmer 8 minutes.
3. Add shrimp and cook about 3 minutes. Finish with fish sauce and lime. Season and serve.

Serving idea: Spoon over jasmine rice or cauliflower rice with extra lime wedges.

Shrimp Creole with Hot Sauce and Worcestershire

Bold umami and heat, no sweetness.

Use the Classic base. Add:

• 2 tsp sugar free Worcestershire and 2 tsp hot sauce (like Tabasco)

Directions:

1. Add both with the tomatoes in step 3. Adjust cayenne to taste.

Shrimp Creole with Jalapeños and Cilantro

A fresh, green kick.

Use the Classic base. Add:

• 1 jalapeño, minced (seeded for mild)
• 2 tbsp chopped cilantro

Directions:

1. Sauté jalapeño with the Trinity.
2. Finish with cilantro right before serving.

Tip: A squeeze of lime works well here too.

Shrimp Creole with Sweet Cornbread

Serve the Classic base over warm, sugar free cornbread for a cozy bowl.

Sugar free cornbread mini-recipe: Ingredients:

• 1 cup fine cornmeal; 1/2 cup almond flour; 2 tsp baking powder; 1/2 tsp kosher salt
• 2 eggs; 1 cup unsweetened almond milk; 2 tbsp melted butter; 2 tbsp granular allulose

Directions:

1. Heat oven to 400°F. Mix dry, whisk wet, and combine.
2. Bake in a greased 8-inch pan for 18 to 20 minutes.
3. Spoon Shrimp Creole on top.

Shrimp Creole with Red Beans and Rice

Turn this into a full, hearty bowl.

Use the Classic base. Serve over a scoop of One-Pot Red Beans and Rice instead of plain rice. For plating, use 1 cup beans and 1/2 cup rice per bowl, then top with 1 cup Shrimp Creole.

Serving tips that help:

• Add green onions for crunch and color.
• Keep hot sauce at the table for easy heat control.
• Warm bowls before serving to keep the sauce hot longer.

Bottom line: Start with the base, use clean tomato products, and finish with fresh herbs and acid. Every variation stays sugar free and full of Louisiana flavor.

Weeknight Skillets and Casseroles

Photo by Shameel mukkath

Fast, hot, and hearty, these skillet and casserole recipes bring Cajun and Creole comfort with clean, no-sugar-added ingredients. Each one leans on bold spices, bright tomatoes, and smart pantry picks. You get one pan or one dish, less cleanup, and a lot of flavor.

Keep labels tight. Choose no sugar added tomatoes, salt-free seasoning, and low-sodium stock. If dairy is not your thing, simple swaps keep the texture creamy and satisfying.

Cheesy Shrimp and Orzo Skillet

A 30-minute skillet with juicy shrimp, tender orzo, and a quick, smoky sauce. It hits that shrimp Creole vibe but stays weeknight simple.

• Serves: 4
• Time: 30 minutes

Ingredients:

• 1 tbsp avocado oil
• 1 small onion, diced; 1 green bell pepper, diced; 2 cloves garlic, minced
• 1 tsp smoked paprika; 1 tsp sweet paprika; 1/2 tsp cayenne
• 1 cup whole-wheat orzo
• 1 can (14.5 oz) no-sugar-added diced tomatoes
• 1.25 cups low-sodium chicken or shrimp stock
• 1 lb shrimp, peeled
• 1 cup shredded part-skim mozzarella, or dairy-free shreds
• 2 tbsp chopped parsley; salt and pepper to taste

Directions:

1. Warm oil in a large skillet over medium heat. Sauté onion and bell pepper for 5 minutes. Add garlic and cook 30 seconds.
2. Stir in smoked paprika, sweet paprika, cayenne, and orzo. Toast 1 minute.
3. Pour in tomatoes and stock. Simmer 8 to 10 minutes, stirring often, until orzo is nearly tender.
4. Add shrimp and cook about 3 minutes until pink. Remove from heat, top with cheese, cover 2 minutes to melt. Season, garnish with parsley, and serve.

Tips that help:

• For dairy-free, use a coconut-based mozzarella or skip cheese and add 1 tablespoon olive oil for silkiness.
• For extra heat, finish with a few drops of hot sauce.
• Use shrimp stock for a brinier finish without sweetness.

Kickin Creole Tater Tot Casserole

All the cozy casserole vibes with a spicy, tomato-rich base. Tots crisp on top, the filling stays saucy underneath. It is family bait.

• Serves: 6
• Oven: 400°F

Ingredients:

• 1 lb lean ground turkey or beef
• 1 small onion, diced; 1 green bell pepper, diced; 2 cloves garlic, minced
• 1.5 tbsp Creole seasoning, salt-free
• 1 can (14.5 oz) no-sugar-added diced tomatoes, drained
• 1/2 cup no-sugar-added tomato sauce
• 1 cup frozen mixed veggies
• 16 oz frozen tater tots with no added sugar, or plain shredded hash browns
• 1 cup shredded cheddar, optional
• Salt and pepper to taste

Directions:

1. Brown meat in a skillet over medium-high for 5 minutes. Add onion, bell pepper, and garlic. Cook 4 minutes.
2. Stir in Creole seasoning, drained tomatoes, tomato sauce, and mixed veggies. Simmer 5 minutes. Salt and pepper to taste.
3. Transfer to a greased 9×13 pan. Top with a single layer of tater tots.
4. Bake 25 to 30 minutes until tots are crisp. Add cheese in the last 5 minutes if using.

Smart swaps:

• Dairy-free: skip cheese or use a dairy-free cheddar.
• Gluten-free: most tots are gluten-free, but check labels.
• For a leaner top, use shredded hash browns tossed with 1 tsp oil and a pinch of salt.

Flavor boosters that work:

• 1 tsp smoked paprika mixed into the meat sauce for extra depth.
• A drizzle of hot sauce at the table for heat control.

Shortcut Cajun Chicken Pasta

Creamy, spicy pasta without added sugar. Evaporated milk keeps it light and glossy. It eats like comfort food, not a heavy Alfredo.

• Serves: 4
• Time: 25 minutes

Ingredients:

• 8 oz whole-wheat penne
• 1 tbsp avocado oil
• 1 lb chicken breast, thin strips
• 1 tbsp Cajun or Creole seasoning, salt-free
• 1 small onion, sliced; 1 red bell pepper, sliced; 2 cloves garlic, minced
• 1 cup low-sodium chicken stock
• 1 can (5 oz) evaporated milk, or 3/4 cup half-and-half
• 1 oz cream cheese, optional
• 1 tsp smoked paprika; salt and pepper

Directions:

1. Cook pasta to al dente. Reserve 1/2 cup pasta water.
2. In a large skillet, sear chicken in oil with seasoning, 4 to 5 minutes. Remove.
3. Sauté onion, red pepper, and garlic for 3 minutes. Add stock, evaporated milk, and smoked paprika. Simmer 3 minutes.
4. Stir in cream cheese if using. Add chicken and pasta. Toss until glossy. Loosen with pasta water if needed. Season and serve.

Make it your way:

• Dairy-free: swap evaporated milk for full-fat coconut milk, skip cream cheese, add a squeeze of lemon to balance.
• Veg boost: add 2 cups baby spinach at the end and let it wilt.
• Extra heat: 1/4 tsp cayenne or a dash of hot sauce.

Creamy One-Pot Jambalaya Pasta

All the jambalaya flavors in a single pot of pasta. Sausage brings smoke, shrimp brings sweetness, and a splash of cream ties it together.

• Serves: 6
• Time: 35 minutes

Ingredients:

• 1 tbsp avocado oil
• 8 oz no-sugar-added andouille, sliced
• 1 onion, diced; 1 green bell pepper, diced; 2 ribs celery, diced; 3 garlic cloves, minced
• 1 tbsp Creole seasoning, salt-free; 1 tsp smoked paprika
• 12 oz short pasta, penne or rigatoni
• 1 can (14.5 oz) no-sugar-added diced tomatoes
• 3 cups low-sodium chicken stock
• 1/2 cup half-and-half or evaporated milk
• 1 lb shrimp, peeled
• Salt and pepper; parsley to finish

Directions:

1. Brown andouille in a large pot for 3 minutes. Remove.
2. Sauté onion, bell pepper, celery, and garlic for 5 minutes. Stir in Creole seasoning and smoked paprika.
3. Add pasta, tomatoes, stock, and sausage. Simmer 10 to 12 minutes, stirring often, until pasta is just tender.
4. Stir in half-and-half and shrimp. Cook 3 to 4 minutes until shrimp are pink. Season and garnish with parsley.

Helpful notes:

• Dairy-free: use unsweetened cashew cream or coconut milk.
• Keep it saucy: splash in extra stock if pasta tightens too much.
• Balance: finish with a squeeze of lemon for pop.

Quick pantry check for all four:

• Use salt-free seasoning blends to control sodium and heat.
• Pick no-sugar-added tomato products.
• Choose smoked sausage without sweeteners.
• Keep fresh parsley or green onions on hand for a clean finish.

These weeknight winners are bold, fast, and sugar free. Load the pan, toast the spices, and let the skillet do the work.

Slow Cooker, Sides, and Holiday Favorites

Set it and forget it, then bring it to the table hot. These slow cooker mains, cozy sides, and holiday staples deliver bold Creole flavor without added sugar. Plan-ahead cooks will love the make-ahead sauces and simple reheats. Keep labels clean, salt-free seasoning on hand, and finish with fresh herbs for pop.

• Make-ahead tip: Prep vegetables and spice blends the day before.
• Sugar free note: Use no sugar added canned tomatoes, clean sausage, and sugar free condiments.

Slow Cooker Creole Beef Stew

Serves: 6; Slow cooker

Ingredients:

• 2 lb beef chuck, 1.5-inch cubes
• 1 tbsp avocado oil
• 1 onion diced; 1 green bell pepper diced; 2 ribs celery diced; 3 cloves garlic minced
• 1.5 tbsp Creole seasoning (salt-free); 1 tsp smoked paprika; 1/2 tsp cayenne
• 1 can (28 oz) no-sugar-added crushed tomatoes
• 1 cup low-sodium beef stock
• 3 carrots, 1-inch pieces
• 1 lb baby potatoes, halved
• 2 bay leaves; salt and pepper to taste

Directions:

1. Brown beef in oil in batches for 5 minutes. Add to slow cooker.
2. Sauté onion, pepper, celery, and garlic for 4 minutes. Add to cooker.
3. Stir in seasonings, tomatoes, stock, carrots, potatoes, and bay leaves.
4. Cook on Low 8 hours or High 4 hours until tender. Season and serve.

Pro tip: Finish with chopped parsley and a splash of vinegar to brighten.

Creole Sloppy Joes

Serves: 6

Ingredients:

• 1 lb lean ground beef or turkey
• 1 small onion diced; 1 green bell pepper diced; 2 cloves garlic minced
• 1 tbsp Creole seasoning (salt-free)
• 1 can (8 oz) no-sugar-added tomato sauce
• 2 tbsp tomato paste (no sugar added)
• 2 tbsp sugar free ketchup
• 1 tbsp apple cider vinegar
• 1 tsp smoked paprika; 1/4 tsp cayenne
• Salt and pepper to taste

Directions:

1. Brown meat for 5 minutes. Add onion, pepper, garlic, and cook 4 minutes.
2. Stir in seasoning, tomato sauce, paste, ketchup, vinegar, paprika, and cayenne. Simmer 8 to 10 minutes until thick.
3. Season and serve on lettuce wraps or sugar free buns.

Serving idea: Top with sliced pickles and green onions.

Easy Corn Maque Choux

Serves: 6

Ingredients:

• 1 tbsp butter
• 1 small onion diced; 1 red bell pepper diced; 2 ribs celery diced; 2 cloves garlic minced
• 4 cups corn kernels (fresh or frozen)
• 1 tsp sweet paprika; 1/4 tsp cayenne
• 1/2 cup low-sodium chicken stock
• 1/2 cup half-and-half or coconut milk
• 2 green onions sliced; salt and pepper to taste

Directions:

1. Sauté onion, pepper, and celery in butter for 5 minutes. Add garlic for 30 seconds.
2. Stir in corn, paprika, and cayenne. Cook 3 minutes.
3. Add stock and simmer 5 minutes. Stir in half-and-half. Season and finish with green onions.

Make it lighter: Swap half-and-half for extra stock and 1 tsp butter.

Crunchy Creole Green Bean Casserole

Serves: 8; Oven 375°F

Ingredients:

• 2 lb fresh green beans, trimmed and halved
• 1 tbsp butter; 1 tbsp avocado oil
• 1 small onion diced; 8 oz mushrooms sliced; 2 cloves garlic minced
• 1 tsp Creole seasoning (salt-free)
• 1 cup low-sodium chicken stock
• 3/4 cup half-and-half
• 2 tbsp cornstarch mixed with 2 tbsp water
• 1/2 cup grated Parmesan (optional)
• 1 cup crispy fried onions, no added sugar (or homemade baked shallots)
• Salt and pepper to taste

Directions:

1. Blanch beans in salted water for 5 minutes. Drain.
2. Sauté onion and mushrooms in butter and oil for 6 minutes. Add garlic for 30 seconds.
3. Add stock and half-and-half. Simmer, then stir in cornstarch slurry. Cook 1 to 2 minutes to thicken. Season with Creole seasoning, salt, and pepper.
4. Combine beans with sauce in a 9×13 dish. Top with Parmesan and crispy onions. Bake 20 minutes.

Tip: Bake onions on a sheet pan for extra crunch.

Creole Pecan Glazed Ham

Serves: 10 to 12; Oven 325°F

Ingredients:

• 1 fully cooked bone-in ham, 8 to 10 lb (check label for no sugar added)
• 1/2 cup granular allulose (or erythritol)
• 1/2 cup no-sugar-added tomato sauce
• 2 tbsp sugar free Worcestershire
• 2 tbsp apple cider vinegar
• 1 tbsp Creole mustard (no sugar added) or Dijon
• 1 tsp smoked paprika; 1/4 tsp cayenne
• 1 cup chopped pecans

Directions:

1. Place ham cut side down in a roasting pan. Bake 1.5 to 2 hours until warmed through, basting with pan juices.
2. Meanwhile, simmer allulose, tomato sauce, Worcestershire, vinegar, mustard, paprika, and cayenne for 5 minutes.
3. Score ham, brush with glaze, press on pecans, and bake 15 minutes until glossy. Rest 15 minutes before slicing.

Serving tip: Offer extra glaze warmed on the side.

Creole Cornbread Dressing

Serves: 8; Oven 375°F

Ingredients:

• 1 pan sugar free cornbread, cubed and dried (from the cornbread in Shrimp Creole with Sweet Cornbread)
• 1 tbsp butter
• 1 onion diced; 1 green bell pepper diced; 2 ribs celery diced; 2 cloves garlic minced
• 12 oz no-sugar-added andouille, diced
• 1.5 tbsp Creole seasoning (salt-free)
• 1.5 cups low-sodium chicken stock
• 2 eggs, beaten
• 2 tbsp chopped parsley; salt and pepper to taste

Directions:

1. Sauté andouille for 3 minutes. Remove. Sauté onion, bell pepper, and celery for 5 minutes. Add garlic for 30 seconds.
2. Toss cornbread cubes with andouille and veggies. Stir in seasoning, stock, and eggs.
3. Transfer to a greased 9×13 dish. Bake 30 to 35 minutes until set and golden.

Make ahead: Assemble, cover, and chill up to 24 hours before baking.

Easy Creole Turkey Pot Pie

Serves: 6; Oven 400°F

Ingredients:

• 2 tbsp butter
• 1 small onion diced; 1 rib celery diced; 1 carrot diced; 2 cloves garlic minced
• 1 tsp Creole seasoning (salt-free); 1/2 tsp smoked paprika
• 2 tbsp flour (or 1.5 tbsp cornstarch slurry)
• 1.5 cups low-sodium chicken stock
• 1/2 cup half-and-half
• 3 cups cooked turkey, shredded
• 1 cup frozen peas
• 1 sheet puff pastry (look for no added sugar) or top with the sugar free cornbread batter
• Salt and pepper

Directions:

1. Sauté vegetables in butter for 5 minutes. Add garlic for 30 seconds.
2. Stir in seasoning and flour. Cook 1 minute. Whisk in stock and half-and-half. Simmer 3 minutes.
3. Stir in turkey and peas. Transfer to a pie dish. Top with pastry or cornbread batter.
4. Bake 25 to 30 minutes until golden and bubbly.

Shortcut: Use rotisserie turkey or chicken for speed.

Black-Eyed Pea Cakes with Creole Mayo

Serves: 4 to 6

Ingredients (cakes):

• 2 cans (15 oz each) black-eyed peas, rinsed and drained
• 1 egg, beaten
• 1/2 cup fine cornmeal
• 1/4 cup minced onion; 1/4 cup minced bell pepper; 1 clove garlic, minced
• 1 tsp Creole seasoning (salt-free); 1/2 tsp smoked paprika
• 2 tbsp chopped parsley; salt and pepper
• 2 tbsp avocado oil for frying

Ingredients (Creole mayo):

• 1/2 cup sugar free mayonnaise
• 1 tsp Creole mustard; 1 tsp lemon juice; 1/2 tsp hot sauce; pinch paprika

Directions:

1. Mash beans lightly. Mix with egg, cornmeal, veggies, spices, and parsley. Season.
2. Form 8 patties. Chill 15 minutes.
3. Pan-fry in oil 3 to 4 minutes per side until crisp.
4. Mix mayo ingredients. Serve cakes with Creole mayo.

Serving ideas:

• Pile on mixed greens with lemon.
• Add pickled onions for snap.

These dishes make holidays and weeknights easier. Keep it bold, keep it clean, and let the spices do the work.

You have everything you need to cook big Louisiana flavor with no sugar added. Serve your favorites over fluffy rice, cauliflower rice, skillet cornbread, or a crisp salad. Sauces and stews keep 4 days in the fridge and freeze up to 3 months, reheat gently with a splash of stock. Adjust spice to taste, and choose clean tomato products and condiments every time.

Try this easy menu tonight: Jambalaya for the main, Corn Maque Choux on the side, and Black-Eyed Pea Cakes to start. Bookmark this guide, leave a comment with your favorite variation, and share it with a friend who loves Cajun and Creole food.

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