SHRIMP CREOLE >> quick cooking and comforting

Nov 02, 2020

A quick cooking New Orleans inspired dish.

In the second year of my Nutrition degree I took a food & culture class. If any of my classmates are reading this they will distinctly remember being asked the difference between creole and cajun. We scoured Google but never did find the answer!

While doing some research for this recipe, I think I finally uncovered the difference!  While both cajun and creole foods are native to Louisiana,  creole food typically uses tomatoes and tomato-based sauces while traditional Cajun food does not. That being said, I invite any insight or corrections in the comment section of this blog! 

So with that I am calling the tomato-y New Orleans inspired dish a Shrimp Creole! Through my research, I also learned that New Orlean style dishes use what's called " The Holy Trinity" which is cooked onions, green bell pepper, and celery.  It’s similar to a French mirepoix with green pepper replacing the carrots.

I broke tradition and used red and orange bell peppers instead of green because that is what I had available in my fridge. If you'd like a more classic version you can stick to green bell peppers!



Nutrition Facts do not include the brown rice.


  • 2 tablespoon butter
  • 2 bell peppers, diced
  • 1 large onion, diced
  • 4 stalks of celery, chopped
  • 2 tablespoon Cajun seasoning
  • 1 teaspoon paprika
  • 1/2 teaspoons salt
  • 796 mL (28 oz) canned whole tomatoes
  • 250 mL (1 cup) chicken broth
  • 1 tablespoon corn starch
  • 1/2 teaspoon Tabasco sauce or hot sauce
  • 454g (1 pound) shrimp
  • Optional: parsley to garnish and brown rice on the side.


  1. Heat the butter in a medium pot and then add the bell pepper, onion, celery, and spices. Use splashes of water to deglaze the pan and prevent burning.
  2. When the vegetables are soft, add the canned whole tomatoes, broth, corn starch, and hot sauce. Use a large spoon to break apart the tomatoes. Bring to a boil and then reduce to a simmer for a minimum of 5 minutes to let the mixture thicken. 
  3. Stir in the shrimp and cook for 3-5 minutes or until the shrimp are pink and cooked through.
  4. Serve over rice and sprinkle with fresh parsley.


If you follow the F4 Formula we use in our group programs and 1:1 coaching, this recipe makes for a balanced meal when served with whole grain rice.

  • PROTEIN: shrimp
  • FIBRE-FILLED CARB: brown rice
  • FAT: some fat from the butter but the recipe is a touch low in fat so you could boost your fats at the meal by having a square or two of dark chocolate for dessert!
  • VOLUME: bell peppers, onions, celery, and canned tomatoes
  • FREEBIES: hot sauce, broth, and parsley

The next F4 program launches in January 2021. You can reserve your spot here.


Did you try this recipe or a variation of it? Comment below! Snap a photo and tag us on Instagram so we can see your creation!




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