Meals · High Protein
Cajun Shrimp and Cauliflower Rice Skillet (53g Protein)
This Cajun Shrimp and Cauliflower Rice Skillet delivers approximately 52 grams of protein and 492 calories per serving. Succulent shrimp and a bright mix of bell peppers, onion, and celery are cooked with riced cauliflower in a savory skillet meal.
Nutrition per serving
- Protein
- 53 g
- Calories
- 492
- Carbs
- 35 g
- Fat
- 16 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 1 lb large shrimp — peeled and deveined, tails on or off, thawed if frozen
- 2 tbsp olive oil
- 1 small yellow onion — diced
- 1 celery stalk — diced
- 1 large red bell pepper — diced
- 2 cloves garlic — minced
- 2 tbsp Cajun seasoning
- 4 cups riced cauliflower — fresh or frozen
- 1/4 cup chicken broth
- 2 tbsp fresh green onions — sliced, for garnish
Steps
- Pat the thawed shrimp dry with paper towels and toss with 1 tablespoon of the Cajun seasoning in a medium bowl. Set aside.
- Heat 1 tablespoon of olive oil in a large skillet or Dutch oven over medium-high heat. Add the diced onion, celery, and red bell pepper. Sauté for 5-7 minutes, until the vegetables begin to soften.
- Add the minced garlic and remaining 1 tablespoon of Cajun seasoning to the skillet. Cook for 1 minute more, stirring constantly, until fragrant.
- Push the vegetables to one side of the skillet. Add the remaining 1 tablespoon of olive oil to the empty side, then add the seasoned shrimp. Cook for 2-3 minutes per side, until the shrimp turn pink and opaque.
- Stir the shrimp and vegetables together. Add the riced cauliflower and chicken or vegetable broth to the skillet. Cover and cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender-crisp.
- Divide the Cajun shrimp and cauliflower rice between two bowls. Garnish with sliced green onions before serving.
Why This Works
This bowl delivers 50g protein per serving from shrimp. And only 430 calories thanks to cauliflower rice instead of regular rice (saving ~150 calories). Cajun seasoning creates the characteristic 'blackened' crust through the Maillard reaction at high heat. The holy trinity of Cajun cooking (onion, celery, bell pepper) builds the flavor base.
The Blackening Technique
Blackening originated in New Orleans. It's about creating a dark, flavorful crust using spices and high heat, not charring. Pat shrimp completely dry before seasoning (moisture prevents browning). Cook in a single layer without moving them for 2-3 minutes per side. Cast iron works best because it holds heat, but any heavy skillet will do.
Make It Your Own
Add cayenne for more heat. Swap cauliflower rice for regular rice or quinoa (adds ~150 calories). A squeeze of lemon at the end brightens everything. Stores well for 3 days. Reheat gently to avoid rubbery shrimp.
Sources Research-Backed
Frequently Asked Questions
Can I freeze cajun shrimp and cauliflower rice?
Not recommended. Shrimp becomes rubbery when frozen and reheated, and cauliflower rice turns mushy. For meal prep, cook fresh shrimp and freeze the seasoned raw shrimp instead (up to 3 months). Thaw overnight and cook when needed.
Is this cajun shrimp dish keto-friendly?
Yes. With 50g protein, 6g net carbs, and cauliflower rice instead of regular rice, this fits standard keto macros. The dish saves about 150 calories compared to the same recipe with white rice.
Can I meal prep cajun shrimp cauliflower rice?
Yes, with one adjustment. Cook the vegetables and cauliflower rice ahead, then add freshly cooked shrimp when reheating. This prevents rubbery shrimp texture. Store the base for up to 3 days; shrimp cooks in just 4-5 minutes.
What shrimp size works best for this recipe?
Large shrimp (26-30 count per pound) work best. They're big enough to get a good blackened crust without overcooking. Jumbo shrimp (16-20 count) also work—add 1 minute per side. Avoid small shrimp, which overcook before developing the Cajun crust.
