Whole30 Shrimp Étouffée with Bell Peppers and Cauliflower Rice

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

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 (whole30, 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 weekly meal plan and pairs well with a quick salad or grain on the side. 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.

Prep: 15 min Cook: 20 min Serves 4 Cajun cuisine 280 cal/serving
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Ingredients

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.

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Frequently asked questions

How long does Whole30 Shrimp Étouffée with Bell Peppers and Cauliflower Rice take to make?

Total time is about 35 minutes (15 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Whole30 Shrimp Étouffée with Bell Peppers and Cauliflower Rice?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep avocado oil from drying out.

Can I substitute ingredients in Whole30 Shrimp Étouffée with Bell Peppers and Cauliflower Rice?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Whole30 Shrimp Étouffée with Bell Peppers and Cauliflower Rice for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Whole30 Shrimp Étouffée with Bell Peppers and Cauliflower Rice whole30?

Yes — this recipe is tagged whole30, gluten free, low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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