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Zesty Shrimp Creole Recipe (Grain-Free)

Affiliate Disclosure | in Recipes | by | with 31 Comments

Soul Food

I’m not saying you’ll find yourself tracking alligators on a pontoon boat, whetting your reed for a saxophone solo on Beale Street, or adjusting your corset for the civil war reenactment at Chretien Point Plantation. But grab a whisk, honey, and you might just find yourself doing the unexpected. Soul food is one part love and two parts lard/butter, and with a pairing like that just about anything can happen!

If you’ve never savored the deep, buttery base of a creole as it gives way to a bold, zesty tomato kick now is the time. Ready, set, geaux!

Creole Ingredients:

  • 4 ounces (8 tablespoons) butter
  • 1 1/2 cups chopped onions
  • 3/4 cup chopped green bell peppers
  • 3/4 cup chopped celery
  • 2 bay leaves
  • 1 1/2 pounds peeled, seeded and chopped tomatoes
  • 1 tablespoon chopped garlic
  • 1 1/2 tablespoons navy bean flour*
  • 1/2 cup water
  • 1 1/2 pounds wild-caught shrimp, peeled and deveined (Save your shells and make stock. You can make bisque right away or store in freezer for later.)
  • 3/4 cup chopped green onions
  • 2 tablespoons chopped fresh parsley (optional)
  • Dash of worcestershire sauce (make it from scratch using this recipe, skip the molasses if you’re on strict GAPS)
  • Dash fermented hot chili sauce
  • 1 batch seasoning
  • Salt and cayenne to taste


  • 1 tablespoon paprika
  • 1 tablespoon salt
  • 1 tablespoon garlic powder
  • 1/2 tablespoon black pepper
  • 1/2 tablespoon onion powder
  • 1/8 tablespoon cayenne pepper
  • 1/2 tablespoon dried oregano
  • 1/2 tablespoon dried thyme

GAPS “Rice”

  • 1 large cauliflower

Creole Method:

Note: Gathering/prepping all ingredients makes this dish very simple to prepare. It can be a bit chaotic, though, if you’re searching for items as you go.

  1. Peel and quarter tomatoes, then squeeze them in your fist to remove excess juice. Crush them into small pieces with your hands or a food processor.
  2. In a large saucepan melt butter over medium heat.
  3. Add the onions, peppers, and celery and saute until they are soft (about 6 to 8 minutes).
  4. Stir in the bay leaves, tomatoes, and garlic.
  5. Bring the mixture up to a boil and reduce to a simmer. Add a dash of Worchestershire and hot sauce and simmer for about 15 minutes. If the mixture becomes too dry add some water.
  6. Whisk the flour and water together and add to the saucepan. Continue to cook for 4 to 6 minutes.
  7. Toss the shrimp in seasoning and add to the pan. Continue to cook for about 4 to 6 minutes or until the shrimp turn pink and curl up. Stir in the green onions and parsley.
  8. Add salt to taste and more cayenne if desired.
  9. Serve over faux (or real!) rice

Faux Rice Method:

  1. Pulse raw cauliflower in the food processor until it resembles rice, then steam a few minutes. It’s ready when it’s firm but not crunchy.

* Navy bean flour is easy!  Place 2 cups of navy beans in a bowl or pot, cover with filtered water and add 2 tablespoons whey, apple cider vinegar, or lemon juice. Let sit on the counter for 12-24 hours. Drain and rinse the beans, then place in the dehydrator or warm oven until thoroughly dried. Grind in a coffee grinder until the beans reach flour-like consistency. (Note: I always do a huge batch of beans to keep on hand for homestyle gravy or to add into chili . . . saves time in the long run!)


This post was shared at Food Renegade


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31 Responses to Zesty Shrimp Creole Recipe (Grain-Free)

  1. Maria Castro via FB says:

    No, actually Im at work right now and im thinking about eating my chicken livers with onions and rice which is my lunch lol but anything with shrimp makes me drool 😛 i’ll check this recipe at home.

  2. Mommypotamus via FB says:

    Scratch “yet” off that sentence. Apparently it is not too early for me to be craving creole, but it IS too early to form grammatically correct sentences!

  3. Denise Lee via FB says:

    This looks amazing! Definitely going to try this! Thanks for sharing…:)

  4. Mommypotamus via FB says:

    How awesome that you like liver, Maria Castro! I still have to trick myself into eating it :)

  5. Mommypotamus via FB says:

    Denise Lee – I’d love to know what you think when you try it! I tried to keep the heat down in the basic recipe so that everyone can adjust to taste. Would love your opinion on whether it’s too little/too much.

    • Denise says:

      Hey Heather, well, I made the Creole for dinner tonight, and let’s just say I have a bunch of wusses to cook for! I loved it, and will make it again, but will cut back on some of the heat…not because I want to, but I just don’t want to hear 4 people at the table breathing like they’re in labor. 😉 Thanks for sharing it!

      • Heather says:

        Lol Denise, you have a way with words! I’m glad YOU liked it and I hope they will enjoy your adapted version the next time around :)

  6. Maria Castro via FB says:

    In Colombia is very common to eat chicken organs, specially if you dont have money to buy the “fancy stuff” like chicken breast lol I cant do cow liver hahah dont ask me why its weird, oh and your book totally brought me back to childhood the chicken soup with chicken feet was my favorite as a kid but I used to call them chicken hands as a kid hahaha :) Love Nourished Baby BTW

  7. Mali Korsten (The Korsten Chronicle) says:

    This looks amazing! Is there a nutritional reason for peeling and de-seeding the tomatoes? I’m usually too lazy, but I assume that doing so makes them more digestible. How necessary is it? Thanks!

    • Heather says:

      The peels won’t cook down into the sauce, so it makes the texture weird if you leave them on. And I de-seed to remove extra moisture so it’s nice and think. Hope that helps!

  8. Sunny says:

    recipe help: The instructions for the shrimp stock and bisque are listed after the tomatoes, not the shrimp.

    (You did pique my interest, though! I was very interested in what I could make from tomato “shells”. LOL.)

  9. Pru says:

    This looks divine. Any suggestions on butter alternatives for this one. I am on a dairy free diet at the moment as my breastfeeding baby cannot tolerate it.

    • Heather says:

      Hi Pru! You might try coconut oil or lard. It won’t taste quite like a traditional creole but I bet it would be good!

  10. Linky Links: April 2012 | OUR NOURISHING ROOTS says:

    […] Zesty Shrimp Creole (GAPS-friendly):  I love the look of this recipe.  I haven’t made anything spicy in a while, so this has caught my eye.  Plus, I just love reading the funny things that Heather says over there.  “Ready, set, geaux!”  So funny! […]

  11. Andrea says:

    Made this tonight for my husband and friends…it was a hit! Great flavor :)

  12. Bayou Dirty Rice Recipe « The Mommypotamus The Mommypotamus says:

    […] you already have in your kitchen and it’s fairly simple to make. Try it with baked chicken, zesty shrimp creole or  blackened salmon with pineapple mango […]

  13. Summer says:

    I LOVE you for your bean flour and creole recipe. Last time, I tried to thicken it with coconut flour. Yuck. I mean, it was still good, but it was gritty, not thick.
    I just wanted to make a note about your mention of Tobasco. I would probably recommend Louisiana over Tobasco, if available, which I think it pretty much is everywhere. The only ingredients are peppers, vinegar, and salt, while tobaco actually contains sugar and some other weird stuff.

  14. Zesty Shrimp Creole | Marvelous Girl says:

    […] night I made the most delicious recipe for Zesty Shrimp Creole, by  If you like tangy dishes, then you’ll really love this meal.  The best part is that […]

  15. Kate @ Modern Alternative Mama says:

    I am making this right now for dinner. :) It will not be as good and certainly not as pretty as yours since I am using off-season tomatoes. I hope the kids eat it! They like shrimp but not sure about the veggies in it. Well, *I* want it!

    I also have the shrimp shells making stock now. I already bought some crab for chowder later this week, I’ll just make and use the shrimp stock for that. Good use of “leftovers” and will make a very rich and nourishing dish.

  16. Cooking the Day Away | Healthy Family for Life says:

    […] Kellogs brand. I loved having them as an afternoon snack with a cup of tea. Yum! For lunch, I made Zesty Shrimp Creole with rice. This dish was awesome…spicy and full of flavor. I did cheat and added canned tomatoes. […]

  17. Bayou Dirty Rice Recipe « The Mommypotamus says:

    […] you already have in your kitchen and it’s fairly simple to make. Try it with baked chicken, zesty shrimp creole or  blackened salmon with pineapple mango […]

  18. Sara Chambers-Moss says:

    Another wonderful post! I can’t wait to make this recipe – my family just LOVES shrimp recipes. I’m featuring it on on 4/3/2013 at 4pm PST.

  19. Weekly Real Food Meal Plan 9/30 – 10/5 | Real Food Outlaws says:

    […] Dinner – Zesty Shrimp Creole […]

  20. Allison T. says:

    Is the navy bean flour just for thickening? Could I use regular flour (wheat) flour instead or does the navy bean flour add a nice flavor component also? Thanks!

  21. Lauren says:

    Hi Heather,

    I just made this recipe the other night, and it was a huge hit! I couldn’t get fresh shrimp that day, so I wound up making it with chicken thighs instead, and it was still amazing. My fiance inhaled it and requested that I make it again sometime.

    Thanks so much!

  22. Megan W says:

    Is it possible to make this without the navy bean flour and have it still taste good? We’re on the cure tooth decay diet so trying to avoid beans. Maybe coconut flour? Or skip it altogether?

    • Heather says:

      I’m not sure, Megan. It might work with a thickener like arrowroot powder, but I’m not sure that’s on Ramiel’s protocol. (It’s been awhile since I looked at his). But if it does, I can’t say how much to use because I haven’t tested it. Sorry I can’t be more helpful.

  23. Michelle Lis says:

    Hi Heather! I’m new to your site!
    I just saw this…. Do you live in Louisiana?!! I just moved here! I’ve here at LSU!

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