Spiced Shrimp Étouffée with Cauliflower Rice

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-05-29 · Updated 2026-05-29

A Whole30-compliant shrimp étouffée featuring a deeply spiced tomato and bell pepper sauce simmered to perfection, served over fluffy cauliflower rice. This cajun-inspired seafood (whole30, low carb) ready in about 35 minutes pairs large shrimp, peeled and deveined, extra virgin olive oil, yellow onion, diced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 lb large shrimp, peeled and deveined
• 3 tbsp extra virgin olive oil
• 1 medium yellow onion, diced
• 1 medium green bell pepper, diced
• 2 stalks celery stalks, diced
• 3 cloves garlic cloves, minced
• 1 cup diced tomatoes (no sugar added)
• 2 tbsp tomato paste
• 1 tsp smoked paprika
• 1/4 tsp cayenne pepper
• 1 tsp dried thyme
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1 cup chicken broth (Whole30-compliant)
• 4 cups cauliflower rice
• 2 tbsp fresh parsley, chopped

Instructions

1. Step 1: In a large skillet, heat 3 tbsp extra virgin olive oil over medium heat until shimmering, about 2 minutes.
2. Step 2: Add 1 medium diced yellow onion, 1 medium diced green bell pepper, and 2 diced celery stalks. Sauté for 5-6 minutes until vegetables are softened and fragrant.
3. Step 3: Stir in 3 minced garlic cloves, 1 tsp smoked paprika, 1/4 tsp cayenne pepper, 1 tsp dried thyme, 1 tsp sea salt, and 1/2 tsp black pepper; cook for 1 minute until spices release aroma.
4. Step 4: Add 1 cup diced tomatoes and 2 tbsp tomato paste, stirring to combine, then pour in 1 cup Whole30-compliant chicken broth. Simmer the sauce for 10 minutes until slightly thickened.
5. Step 5: Add 1 lb peeled and deveined large shrimp in a single layer to the sauce; cook for 3-4 minutes until shrimp are pink and cooked through.
6. Step 6: While shrimp cooks, heat another skillet over medium heat and add 4 cups cauliflower rice; sauté for 5 minutes until tender and heated through.
7. Step 7: Serve the shrimp étouffée over the warm cauliflower rice, garnished with 2 tbsp chopped fresh parsley.