Shrimp creole, no rice
Common food
Photo: Wikipedia
Shrimp Creole (sans rice) is a vibrant, tomato-based stew featuring plump shrimp simmered in a rich, aromatic sauce of the 'holy trinity' (onion, celery, bell pepper), tomatoes, and a blend of Cajun spices. The texture is a delightful contrast between the tender, juicy shrimp and the soft, saucy vegetables, delivering a savory, slightly tangy, and mildly spicy flavor profile. Nutritionally, it's a high-protein, low-calorie dish, with over 14 grams of protein per 100 grams and minimal carbohydrates.
Calorie split: 47% protein · 15% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love Shrimp Creole for its complex, deeply savory flavor that perfectly balances the sweetness of shrimp with the acidity of tomatoes and the earthy heat of spices. It's a beloved staple of Louisiana cuisine, representing a comforting and flavorful one-pot meal with rich cultural heritage.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium due to added salt, stock, or seasonings, which is a consideration for those monitoring intake. Shrimp is a common allergen, and the tomato base is high in oxalates, which may be a concern for individuals prone to certain kidney stones. To counteract high sodium, use low-sodium broth and season with extra herbs, citrus, or hot sauce at the table. For oxalate concerns, pairing with calcium-rich foods like a side of dairy can help bind oxalates in the gut.
Key benefits
- Excellent source of lean protein for muscle maintenance.
- Low in calories and carbohydrates, suitable for many diets.
- Rich in antioxidants like lycopene from tomatoes.
- Contains the 'holy trinity' vegetables for added flavor and micronutrients.
- Naturally gluten-free when served without rice or thickeners.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'holy trinity' of onion, celery, and bell pepper is the foundational flavor base for Shrimp Creole and much of Louisiana cooking, essentially serving as the region's equivalent to the French mirepoix.
Full nutrition (USDA data · scales with serving)
| Water | 74.1 g |
| Energy | 124 kcal |
| Protein | 14.3 g |
| Total lipid (fat) | 5.2 g |
| Carbohydrate, by difference | 4.5 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 70.0 mg |
| Iron, Fe | 0.57 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 195 mg |
| Potassium, K | 198 mg |
| Sodium, Na | 153 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.18 mg |
| Selenium, Se | 30.4 ug |
| Vitamin C, total ascorbic acid | 8.1 mg |
| Thiamin | 0.27 mg |
| Riboflavin | 0.05 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 21.0 ug |
| Folic acid | 3.0 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 23.0 ug |
| Choline, total | 85.1 mg |
| Vitamin B-12 | 1.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 103 ug |
| Retinol | 92.0 ug |
| Carotene, beta | 135 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 1023 ug |
| Lutein + zeaxanthin | 43.0 ug |
| Vitamin E (alpha-tocopherol) | 2.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 6.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.60 g |
| SFA 18:0 | 0.40 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.08 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.09 g |
| Cholesterol | 127 mg |
FAQ
What's the difference between Shrimp Creole and Shrimp Étouffée?
Shrimp Creole is a tomato-based stew with a thinner, redder sauce, while Shrimp Étouffée is a thicker, richer dish built on a blond or peanut-butter-colored roux (flour and fat) and typically uses less tomato, resulting in a more gravy-like consistency.
Is Shrimp Creole spicy?
It can be, depending on the recipe and the amount of cayenne pepper or hot sauce used. Traditional versions have a mild to moderate heat, but the spice level is easily adjustable to taste.
Can I make Shrimp Creole ahead of time?
Yes, the sauce base (without the shrimp) can be made in advance and refrigerated for a day or two. Add the shrimp and reheat just before serving to prevent them from becoming tough and overcooked.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.24 kcal/g · 46% calories from protein · 1.0 g fiber · 1.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.77 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.