Quarantine Cuisine: 30 Healthy Recipes You Can Easily Make at Home Right Now
Who knew quarantine cooking could be so tasty?
Mark Twain said that “New Orleans food is as delicious as the less criminal forms of sin,” and I couldn’t agree more.
Red beans and rice, jambalaya, gumbo, crawfish étouffée, and shrimp creole…it’s hard not to love this cuisine.
What is is hard to do, though, is make this type of food fit into any type of sensible meal plan (“It’s not da seafood dat makes you fat–it’s da butta!”).
Well, that’s why I created this list of recipes, which use some creative substitutions to make lighter, healthier versions of all your Cajun favorites.
Enjoy!
Picture courtesy of Grandbaby Cakes
Pasta for dinner again? With this linguine dish, you’ll make everyone at the table a fan again no matter how often you’ve served spaghetti.
You can tell kids it’s like a Cajun alfredo, but it also has grown-up flavors from a generous amount of white wine. This makes a lot of food, so you can prepare it for a big family dinner and might still have leftovers for the next day.
Serves 8
Ingredients
2 Tbsp. extra-virgin olive oil
2 Tbsp. unsalted butter
1 lb. shrimp, peeled and deveined
Salt and freshly ground black pepper
2 andouille sausages, sliced
1/2 onion, sliced
1 green pepper, sliced
1/2 red pepper, sliced
1 Tbsp. minced garlic
3 Roma tomatoes, sliced
2 cups chicken broth
1 1/2 cup white wine
1/2 cup heavy cream
1 tsp. Worcestershire sauce
1 tsp. hot sauce
Cajun seasoning to taste
1 box (1 lb.) linguini, cooked
Fresh parsley, for garnish
Nutrition Facts (Per Serving)
Calories: 494
Protein: 26 grams
Carbs: 48 grams
Fat: 17 grams
Picture courtesy of Recipe Runner
Forget about the jambalaya rice mix that comes in a box. It’ll never deliver as much flavor as a from-scratch recipe like this, which is loaded with chicken, ham, and shrimp.
This also has a lot more heat than you’ll get in any pre-packaged jambalaya, but luckily it’s the kind that’s not overwhelming so you can still taste all the amazing flavors.
Serves 6
Ingredients
8 oz. chicken breast, diced and cooked
8 oz. ham steak, diced
8 oz. medium-sized shrimp, peeled and deveined
1 Tbsp. grapeseed oil
1 medium yellow onion, diced
1 green bell pepper, diced
2 stalks celery, diced
2 cloves garlic, minced
3 Tbsp. all-purpose flour
1 Tbsp. dried parsley
1 tsp. salt
1 tsp. granulated sugar
1/2 tsp. ground allspice
1/2 tsp. dried thyme
1/2 tsp. dried marjoram
1/2 tsp. cayenne pepper
1 bay leaf
2 cans (14.5 oz. each) petite diced tomatoes
4 cups low-sodium chicken broth
1 1/2 cups cooked brown rice
Nutrition Facts (Per Serving)
Calories: 455
Protein: 45 grams
Carbs: 41 grams
Fat: 12 grams
Picture courtesy of Minimalist Baker
The right seasoning blend will liven up any dish, including plain potatoes. Of course, French fries are good with just salt, but there’s no reason not to dress them up every once in a while.
These are especially good to serve for game day. Serve with spicy mustard, or stir a dash of sauce into ketchup.
Serves 3
Ingredients
2 large sweet potatoes
2 Tbsp. extra-virgin olive oil
1/2 tsp. salt
1 1/2 tsp. garlic powder
1 1/2 tsp. smoked paprika
1 1/2 tsp. dried oregano
1 tsp. dried thyme
1/4 tsp. freshly ground black pepper
1/4 tsp. cayenne pepper
Nutrition Facts (Per Serving)
Calories: 233
Protein: 2 grams
Carbs: 36 grams
Fat: 10 grams
Picture courtesy of Joyful Healthy Eats
This isn’t the typical Cajun fish recipe. Rather than staying in the bayou, this recipe goes tropical with Mahi Mahi and a pineapple topping.
The fish filet is coated in Cajun seasoning and then pan-seared for just a couple minutes on each side.
From start to finish, this healthy dinner takes just 15 minutes to make.
Serves 6
Ingredients
Cajun Mahi Mahi:
1 1/2 lb. Mahi Mahi filets
1 Tbsp. Cajun seasoning
1/2 Tbsp. garlic powder
2 Tbsp. grapeseed oil
Pineapple Salsa:
1 cup fresh diced pineapple
1 mango, finely diced
1/4 cup finely diced red onion
1/4 cup chopped fresh cilantro
Juice of 1 lime
Salt to taste
Nutrition Facts (Per Serving)
Calories: 175
Protein: 22 grams
Carbs: 11 grams
Fat: 6 grams
Picture courtesy of Kevin and Amanda
Chicken and rice can sound like a flavorless dinner. Yet, it’s anything but bland when you make it the Cajun way.
In addition to the chicken and rice, you just need onions, peppers, tomatoes, cheese, and a generous amount of Cajun or Creole seasoning. When you need a quick meal to help you refuel after a workout, you’ll want to remember this recipe.
Serves 4
Ingredients
1 cup uncooked rice
2 cups chicken broth (or water)
1 tsp. salt
1 lb. boneless skinless chicken breasts
Cajun seasoning to taste
2 Tbsp. extra-virgin olive oil
4 cups diced onions and bell peppers
1 can (10 oz.) diced tomatoes with green chiles
1 cup (4 oz.) shredded cheddar
Nutrition Facts (Per Serving)
Calories: 610
Protein: 49 grams
Carbs: 60 grams
Fat: 18 grams
Picture courtesy of Carlsbad Cravings
Most Cajun soups are rich and filling like a stew, but this one is on the lighter side with chicken and veggies. And it comes together quickly, taking only 15 minutes to prep and being ready to eat in less than an hour.
Since this only includes one type of meat, it’s not as rich as gumbo or jambalaya. That said, bacon bits make an awesome garnish.
Serves 8
Ingredients
6 oz. mini farfalle pasta
1 Tbsp. extra-virgin olive oil
1 lb. boneless skinless chicken breasts, pounded thin
3 tsp. Cajun seasoning
3 Tbsp. butter
8 oz. mushrooms, sliced
1 small red onion, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
5 cloves garlic, minced
1 tsp. salt
1/4 cup flour
32 oz. Cajun broth (or another broth)
1 can (14.5 oz.) chicken broth
1 1/2 cups heavy cream
2 Tbsp. cornstarch
1 cup frozen peas, thawed
1 can (10 oz.) diced tomatoes with green chiles, drained
1 cup (4 oz.) grated Parmesan
Juice of 1 lime
1/4 cup fresh basil, cut into strips
Nutrition Facts (Per Serving)
Calories: 450
Protein: 29 grams
Carbs: 33 grams
Fat: 23 grams
Picture courtesy of Cajun Crawfish
Nothing says you’re in the bayou like a big pot of boiling crawfish.
You could prep them with just water and salt, but you’d be missing out on some easy opportunities to add flavor. Along with the crawfish, add mushrooms, onions, potatoes, corn, and a whole head of garlic.
Save time by seasoning with a prepared mix that’s designed for a crab boil, or use the ingredients below to make your own.
Serves 10
Ingredients
Seafood Boil:
Handful of fresh mushrooms
4 lemons
3 lbs. crawfish (or seafood mix)
8 small onions
8 small potatoes
8 ears of corn
1 head garlic
Crawfish Spice Mix:
1 Tbsp. black peppercorns, freshly ground
1 Tbsp. coriander seeds, freshly ground
2 Tbsp. whole cloves, freshly ground
1 1/2 Tbsp. whole allspice, freshly ground
4 Tbsp. cayenne pepper
2 Tbsp. garlic powder
2 Tbsp. paprika
1 Tbsp. onion powder
1 Tbsp. dried thyme
1 Tbsp. dried oregano
1 Tbsp. dry mustard
1 Tbsp. dried dill
6 bay leaves, crumbled
Nutrition Facts (Per Serving)
Calories: 287
Protein: 29 grams
Carbs: 39 grams
Fat: 2 grams
Picture courtesy of Creole Contessa
As much as Cajun cuisine relies on rice, it also includes plenty of pasta. Even then, you can’t imagine how good the unlikely combo of Cajun flavors and lasagna can be.
At first glance, this looks like a classic Italian lasagna. But it’s got quite a few secrets. This Cajun turkey lasagna includes andouille sausage, lots of spices, and five kinds of cheese.
Serves 12
Ingredients
1 lb. ground turkey
1 lb. andouille sausage, casing removed
1 box (1 lb.) lasagna noodles, dried
1 red onion, diced
1 bell pepper, diced
1 stalk celery, diced
1/2 bunch Italian parsley, minced
4 cloves garlic, minced
2 cups chicken broth
1 large can (28 oz.) crushed tomatoes
1 can (6 oz.) tomato paste
1 1/2 Tbsp. Creole seasoning
1 Tbsp. freshly ground black pepper
1 Tbsp. garlic powder
1 Tbsp. onion powder
1 Tbsp. Italian seasoning
1 tsp. crushed red pepper
1 tsp. granulated sugar
1 cup (4 oz.) grated Parmesan
2 cups (8 oz.) shredded sharp cheddar
2 cups (8 oz.) shredded jack cheese
2 cups (8 oz.) grated mozzarella
2 cups ricotta cheese
2 large eggs, beaten
Nutrition Facts (Per Serving)
Calories: 670
Protein: 49 grams
Carbs: 39 grams
Fat: 37 grams
Picture courtesy of Maura McEvoy
Chef John Besh grew up in southern Louisiana and is dedicated to preserving the region’s rich culinary culture. Luckily, you don’t have to go to his restaurants to get a taste.
Pick up Besh’s Big Easy: 101 Home Cooked New Orleans Recipes to make dishes like Cajun crawfish bisque, garlicky baked crab claws, and gumbo with duck, andouille sausage, and oysters – all of which would go great with this version of red beans and rice.
Serves 12
Ingredients
2 Tbsp. bacon fat (or oil)
1 onion, chopped
1/2 green bell pepper, deseeded and chopped
1 stalk celery, chopped
1 lb. dried red kidney beans, soaked in water overnight and drained
1 smoked ham hock
3 bay leaves
Salt and freshly ground black pepper
Tabasco to taste
4 cups cooked white rice
2 green onions, chopped
Nutrition Facts (Per Serving)
Calories: 249
Protein: 13 grams
Carbs: 41 grams
Fat: 4 grams
Picture courtesy of Taste of the South Magazine
Gumbo has taken on such a strong identity of its own that, like chili, it’s hard to remember it’s technically a stew. But that’s exactly what it is: a Cajun stew that can have everything from seafood to sausage, okra to peppers – and often all of those ingredients at once.
No matter what, it should start with a roux, a simple gravy with flour and either butter or oil. Then it all goes into a pot (or in this case the slow cooker) to stew for a few hours before being served with rice.
Serves 10
Ingredients
1 lb. smoked sausage, sliced
1/2 cup vegetable oil
3/4 cup all-purpose flour
2 cups chopped yellow onion
2 cups chopped celery
1 cup chopped green bell pepper
4 cloves garlic, minced
1 jalapeno peppers, minced
4 cups chicken broth
2 Tbsp. chopped fresh thyme, divided
1 tsp. salt
1/2 tsp. freshly ground black pepper
4 bay leaves
1 can (14.5 oz.) fire-roasted tomatoes, liquid included
2 lb. medium-sized shrimp, peeled and deveined
3/4 lb. fresh crab claws, steamed
1 tsp. Creole seasoning
Nutrition Facts (Per Serving)
Calories: 440
Protein: 35 grams
Carbs: 16 grams
Fat: 26 grams
Picture courtesy of Mommypotamus
For a true taste of the bayou, dirty rice has to be full of down-home Southern flavors. And in this version, that’s accomplished with a combination of pork sausage, bacon, and chicken liver.
Before you turn up your nose at the idea of eating offal, consider the nutritional benefits. It’s more protein than anything else and contains a lot of iron, vitamin A, and four B vitamins.
Serves 6
Ingredients
2 cups white rice
2 cups chicken broth
2 cups water
3 Tbsp. coconut oil (or lard)
1 lb. ground pork, unseasoned
1 cup chicken livers, diced
3 slices bacon, chopped
1 cup onion, chopped
1/2 cup celery stalks, chopped
1/2 cup green bell pepper
2 green onions, chopped
Cajun seasoning and salt to taste
4 Tbsp. apple cider vinegar. (or liquid whey )
Nutrition Facts (Per Serving)
Calories: 476
Protein: 33 grams
Carbs: 53 grams
Fat: 13 grams
Picture courtesy of Creole Contessa
You might be surprised by what all goes into these Cajun meatballs, but stick to the recipe, and you’ll be even more blown away by the flavor.
These are definitely spicy with a combo of jalapeno pepper, Tabasco, and chili sauce. But the heat gets rounded out by other ingredients like the pepper jelly and beer in the sauce.
Serves 12
Ingredients
Creole Meatballs:
1/2 lb. ground pork
1 lb. ground beef
1/4 cup evaporated milk
1/2 cup seasoned bread crumbs
1 large egg, beaten
1 Tbsp. Worcestershire sauce
1 onion, finely chopped
2 tsp. garlic, minced
1 jalapeno peppers, seeded and chopped
2 Tbsp. fresh parsley, finely chopped
2 Tbsp. Creole seasoning
Salt and Tabasco to taste
Sauce:
1 bottle (12 oz.) chili sauce
1/4 cup white vinegar
1 Tbsp. Creole mustard
1/2 cup pepper jelly
Few shakes of Tabasco
1/2 cup beer
2 Tbsp. liquid smoke
Nutrition Facts (Per Serving)
Calories: 187
Protein: 18 grams
Carbs: 16 grams
Fat: 4 grams
Picture courtesy of That Girl Cooks Healthy
To make many of the recipes on this list, you’re going to need a delicious seasoning mix to start. Instead of grabbing a bottle at the supermarket – which could have been mixed and packaged last year – it’s easy to create your own Cajun seasoning blend at home.
You can also make a spice mix on the cheap if you can find a bulk section, such as at a natural grocery store.
Makes 1/4 cup
Ingredients
2 tsp. paprika
2 tsp. garlic pepper
1 tsp. onion powder
1 tsp. dried oregano
1 tsp. cayenne pepper
1 tsp. Himalayan pink salt
1/2 tsp. freshly ground black pepper
1/4 tsp. red chili flakes
1/2 tsp. dried thyme (optional)
Nutrition Facts (Per Serving)
Calories: N/A
Picture courtesy of 365 Days of Crockpot
Think chili can’t get any more filling than it already is? You haven’t seen the Cajun version of chili before.
As with all Creole cooking, this is about going as big and as bold as possible. It has not just one or two kinds of beans but a whopping 15 varieties. Of course, it’s not like you can get 15 cans of different kinds of beans, so look for the dried bean mixes made for soups.
Serves 10
Ingredients
Cajun Chili:
1 bag (20 oz.) Cajun 15-bean soup mix, soaked overnight
1 Tbsp. salt
6 cups water
2 1/2 lbs. beef stew meat
2 tsp. canola oil
1 yellow onion, diced
2 tsp. salt
3 cloves garlic
1 can (14.5 oz.) petite diced tomatoes
1 can (6 oz.) tomato paste
Salt and freshly ground black pepper to taste
Sour Cream:
3/4 cup sour cream
1 Tbsp. lime juice
2 tsp. hot sauce
1 Tbsp. extra-virgin olive oil
1 tsp. Cajun seasoning
Nutrition Facts (Per Serving)
Calories: 536
Protein: 52 grams
Carbs: 47 grams
Fat: 15 grams
Picture courtesy of Divine Lifestyle
To make a quick dinner out of Cajun rice, you don’t actually need a whole heap of seasonings. This simple dish only requires a short list of ingredients – and the green onions and garlic are optional.
Start by making the rice, and meanwhile, cut up some steak to brown in the bottom of a heavy stockpot. Make the gravy in the pot with the meat, and serve over rice.
Serves 4
Ingredients
1 lb. round steak
1 large onion, chopped
1 bell pepper, chopped
Salt and freshly ground black pepper to taste
Minced green onions and garlic (optional)
2 cups cooked rice
1 Tbsp. oil
Nutrition Facts (Per Serving)
Calories: 412
Protein: 37 grams
Carbs: 30 grams
Fat: 15 grams
Picture courtesy of Img Kid
Although this dish has an extremely French name, it hails from Louisiana and coastal parts of Mississippi.
You can use any kind of shellfish to make an étouffé, but you definitely can’t go wrong using this classic to make Cajun shrimp.
For other uniquely Creole flavors, check out more of the amazing recipes at NOLA Cuisine, including an oyster omelette, homemade andouille sausage, and muffaletta, which makes a great sandwich bread.
Serves 6
Ingredients
Shrimp Stock:
Shells and tails from 2 lb. shrimp
1/2 cup chopped onion
1/4 cup chopped celery
2 garlic cloves
1 lemon, sliced
2 fresh bay leaves
3 sprigs fresh thyme
1 tsp. black peppercorns
Shrimp Étouffé:
2 Tbsp. Creole seasoning
4 Tbsp. unsalted butter
1/2 cup onion, finely chopped
1/4 cup celery, finely chopped
1/4 cup bell pepper, finely chopped
1/4 cup flour
3/4 cup fresh tomatoes, diced
1 1/2 cups shrimp stock
2 Tbsp. minced garlic
1 bundle fresh thyme
2 tsp. Worcestershire sauce
1 tsp. hot sauce
1/2 cup green onions, thinly sliced
3 Tbsp. minced Italian parsley
2 lb. shrimp, peeled and deveined
3 Tbsp. unsalted butter
3 cups cooked rice
Salt and freshly ground black pepper to taste
Nutrition Facts (Per Serving)
Calories: 462
Protein: 40 grams
Carbs: 36 grams
Fat: 17 grams
Picture courtesy of Simple Comfort Food
Gumbo tends to be loaded with seafood no matter how or where it’s made, but usually that means a lot of shrimp and a little bit of something else. Not so with this recipe.
There’s shrimp all right, but there’s just as much crab meat in the mix. And of course there’s still smoked and spicy sausage too, achieving the Cajun version of a balanced meal: enough of every kind of meat.
Serves 16
Ingredients
5 quarts water
12 fresh crabs, boiled or steamed
2 lb. medium-sized shrimp, peeled and deveined
2 lb. smoked sausage, sliced
3/4 lb. Creole hot sausage, sliced
2 lb. okra, sliced
1/2 cup + 2 Tbsp. vegetable oil
1/2 cup all-purpose flour
2 large onions, coarsely chopped
6 cloves garlic, minced
1 bunch flat-leaf parsley, chopped
5 stalks celery, chopped
1 bunch green onions, chopped
1 green bell pepper, chopped
1 lb. crab meat
2 Tbsp. Creole seasoning
4 bay leaves
4 Tbsp. filé powder
Salt and freshly ground black pepper to taste
6 cups steamed rice
Nutrition Facts (Per Serving)
Calories: 605
Protein: 41 grams
Carbs: 34 grams
Fat: 33 grams
Picture courtesy of The Foodie Patootie
In regions where peanuts are commonly grown, you’re likely to find this variation.
This method uses peanuts that aren’t fully mature or fully dried – not the roasted peanuts we’re more used to eating. Green or raw peanuts, as they’re called, or boiled with salt seasonings to get a salty, and in this case spicy, peanut snack.
Serves 12
Ingredients
1 lb. raw peanuts in shells
1 Tbsp. Old Bay seasoning
1/2 cup chopped jalapeno peppers
1/2 cup salt
2 Tbsp. Cajun seasoning
1/2 cup red pepper flakes
Nutrition Facts (Per Serving)
Calories: 227
Protein: 11 grams
Carbs: 9 grams
Fat: 19 grams
Picture courtesy of Eats Well with Others
Cajun vegetarian food may sound like an oxymoron, but this delicious salad is definitely good enough to enjoy on its own – both in terms of flavor and nutrition.
But just because it’s a salad doesn’t mean it’s going to be light. This is still Creole cooking. While the dish is full of veggies like sweet potatoes, the okra is cornmeal-crusted and fried.
Serves 8
Ingredients
3 lb. sweet potatoes, peeled and cubed
8 Tbsp. extra-virgin olive oil, divided
2 tsp. salt
2 tsp. cayenne pepper
2 tsp. sweet paprika
1 tsp. dried oregano
1 tsp. dried thyme
2 lb. okra, stems removed before slicing
1/2 cup cornmeal
2 bell peppers, deseeded and diced
7 ears corn
8 oz. cheddar cheese, cubed
Nutrition Facts (Per Serving)
Calories: 573
Protein: 15 grams
Carbs: 77 grams
Fat: 25 grams
Picture courtesy of George Graham
Cajun food doesn’t always need to be the main course, especially considering how rich the dishes tend to be.
Get all the flavor you love from Cajun shrimp in a tasty dip so you can enjoy just a few bites – or maybe polish off this appetizer for dinner (if you’re lucky enough to have leftover).
Just beware this zesty dip isn’t full the light-hearted. This shrimp bites back with Creole mustard and horseradish.
Serves 16
Ingredients
4 large eggs
2 lb. small shrimp, peeled and deveined
1 jar (16 oz.) Creole mustard
1 jar (5.25 oz.) prepared horseradish
1 cup canola oil
1 Tbsp. lemon juice
1 cup finely diced yellow onion
1 cup finely diced green bell pepper
1 cup finely diced celery
Salt and freshly ground black pepper to taste
Dash of hot sauce
Nutrition Facts (Per Serving)
Calories: 234
Protein: 12 grams
Carbs: 3 grams
Fat: 18 grams
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