Protein Atlas
Cajun Shrimp and Cauliflower Rice Skillet high-protein recipe

Meals · High Protein

Cajun Shrimp and Cauliflower Rice Skillet

This Cajun Shrimp and Cauliflower Rice Skillet delivers approximately 50 grams of protein and 430 calories per serving. Succulent shrimp and a vibrant mix of bell peppers, onion, and celery are cooked with riced cauliflower in a savory skillet meal.

Serves 2 bowls
53g protein 492 cal
Prep Time 10 min
Cook Time 15 min
Total Time 25 min

Nutrition per serving

Protein
53 g
Calories
492

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

2 servings
  • 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

  1. Pat the thawed shrimp dry with paper towels and toss with 1 tablespoon of the Cajun seasoning in a medium bowl. Set aside.
  2. 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.
  3. Add the minced garlic and remaining 1 tablespoon of Cajun seasoning to the skillet. Cook for 1 minute more, stirring constantly, until fragrant.
  4. 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.
  5. 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.
  6. 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.