shrimp creole
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Zesty Shrimp Creole Recipe (Grain-Free)

Cuisine Cajun
Author Heather Dessinger


  • 8 tbsp butter
  • 1 ½ cups chopped onions
  • ¾ cup green bell peppers (chopped)
  • ¾ cup chopped celery
  • 2 bay leaves
  • 1 ½ lbs tomatoes (peeled, seeded and chopped)
  • 1 tbsp garlic (chopped)
  • 1 ½ tbsp navy bean flour
  • ½ cup water
  • 1 ½ 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.)
  • ¾ cup green onions (chopped)
  • 2 tbsp fresh parsley (chopped - optional)
  • dash worcestershire sauce (make it from scratch using this recipe - skip the molasses if you're on strict GAPS)
  • dash hot sauce
  • 1 batch seasoning
  • sea salt (to taste)
  • black pepper (to taste)


GAPS "Rice":

  • 1 large cauliflower


  • 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.
  • In a large saucepan melt butter over medium heat.
  • Add the onions, peppers, and celery and saute until they are soft (about 6 to 8 minutes).
  • Stir in the bay leaves, tomatoes, and garlic.
  • 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.
  • Whisk the flour and water together and add to the saucepan. Continue to cook for 4 to 6 minutes.
  • 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.
  • Add salt to taste and more cayenne if desired.
  • Serve over faux (or real!) rice

Faux Rice Method:

  • 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.
  • Enjoy!


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.* 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!)


Calories: 0kcal | Carbohydrates: 0g | Protein: 0g | Fat: 0g | Saturated Fat: 0g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 0mg | Potassium: 0mg | Fiber: 0g | Sugar: 0g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg