Whole30 Shrimp Étouffée with Bell Peppers and Cauliflower Rice

By AislePrompt Editorial · Published 2026-06-24 · Updated 2026-06-24

A rich, spicy shrimp étouffée made without flour, simmered with bell peppers and onions, served over cauliflower rice for a comforting Whole30 seafood feast. This Cajun-inspired Whole30 recipe (gluten free), ready in about 35 minutes, pairs large shrimp, peeled and deveined, avocado oil, small 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 avocado oil
• 1 small yellow onion, diced
• 1 green bell pepper, diced
• 1 red bell pepper, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 cup diced tomatoes (canned, no added sugar)
• 1 tsp smoked paprika
• 1/2 tsp cayenne pepper
• 1 tsp sea salt
• 1/2 tsp black pepper
• 4 cups cauliflower rice
• 2 tbsp fresh parsley, chopped

Nonstick skillets worth buying → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: Heat 3 tbsp avocado oil in a large non-stick skillet over medium-high heat until shimmering. Add 1 diced small yellow onion, 1 diced green bell pepper, 1 diced red bell pepper, and 2 diced celery stalks. Sauté for 5-6 minutes until vegetables soften and begin to caramelize.
2. Step 2: Stir in 3 minced garlic cloves, 1 tsp smoked paprika, 1/2 tsp cayenne pepper, 1 tsp sea salt, and 1/2 tsp black pepper. Cook for 1 minute until fragrant.
3. Step 3: Add 1 cup canned diced tomatoes and bring the mixture to a simmer. Cook for 5 minutes, allowing the sauce to thicken slightly.
4. Step 4: Add 1 lb peeled and deveined large shrimp to the skillet, stirring to coat with the sauce. Cook for 4-5 minutes until shrimp are opaque and cooked through.
5. Step 5: In a separate pan, heat 1 tbsp avocado oil over medium heat, add 4 cups cauliflower rice, and sauté for 4-5 minutes until tender but not mushy.
6. Step 6: Serve the shrimp étouffée spooned over the warm cauliflower rice and garnish with 2 tbsp chopped fresh parsley.