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EASY Jalapeño Shrimp Veggie Bake {Low Carb}

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This veggie bake with jalapeno shrimp is low carb, grain free, and an easy recipe you can make in under an hour! Seasonal vegetables, lean protein, herbs, and spices, all cooked in a casserole dish or cast iron skillet. A better for you gluten-free and grain-free casserole with shrimp and veggies! This meal is a total crowd pleaser. 

grain-free veggie bake with spicy shrimp in a skillet

Just letting you know this Jalapeño Shrimp Veggie Bake recipe was originally published in early 2016. I retested, rephotographed, updated the content and URL. Now I am republishing it for you today! It’s a FAVORITE of ours! Thank you for following Cotter Crunch Y’all!.

EASY Jalapeño Shrimp Veggie Bake! This Spicy Jalapeño Veggie bake is low carb, grain free, and simple to make in under an hour! Seasonal vegetables, lean protein, herbs, and spices all baked to perfection. A better for you gluten free VEGGIE bake/casserole that's a total crowd pleaser.

Two words that go together like peas and carrots. Jalapeño Shrimp. And… veggie bake. Okay, that last phrase really doesn’t, but if you’re southern (like me), then Jalapeño Shrimp.

In fact, Jalapeño EVERYTHING is the phrase of life! Jalapeño mac and cheese, Jalapeño cheese crisps, Jalapeño Chutney, etc.. Ya ya, we like it HOT HOT HOT. Haha. Wink Wink.

sliced yellow squash and jalapeno peppers

But here’s the thing. I married a man who also loves home cooked southern food and will eat fresh jalapeños as a snack (seeds and all). Though at the same time, he’s not a huge fan of shrimp. In fact, the only time he requests it is if it’s an Asian dish or spicy baked shrimp salad.  Again, both have spice!

spicy shrimp

I think you know where I’m going with this. I must MAKE it a goal to cook MORE shrimp recipes. Easy gluten-free shrimp dinners that I know EVERYONE will love (ahem… especially the Kiwi). Heck, if I can convince him to like asparagus after dressing it up with bacon, then dressing up shrimp with a little Jalapeño spice and buttery veggies should do the trick. Right?

gluten-free shrimp and veggie bake dinnerEASY Jalapeño Shrimp Veggie Bake! This Spicy Jalapeño Veggie bake is low carb, grain free, and simple to make in under an hour! Seasonal vegetables, lean protein, herbs, and spices all baked to perfection. A better for you gluten free VEGGIE bake/casserole that's a total crowd pleaser.

I know, I know. You’re probably wondering why I’m always so infatuated with getting my husband to try certain Americanish errr… southernish food. Especially my gluten-free creations with my seafood or my favorite vegetable. Well… I have a lot of time on my hands. Kidding! That is far from the truth.

The truth is I’ve spent the past 10 years FUELING that man (as a nutritionist) so that he could be a pro triathlete. I was (am) a Sherpa wife and I loved every second of it!!! But now that he’s retired, I’ve put that Sherpa wife mentally towards creating this gluten-free food blog and making it my full-time job.

And I still couldn’t do that without the help of my husband. So yes, he will continually be one of my main focuses and a much-appreciated Guinea pig! Haha. Capeesh?

About this shrimp veggie bake recipe:

I am convinced that when you combine fresh produce with herbs, spices, a little bit of butter to create a VEGGIE bake MAGIC can happen! Magic as is in…. you can get your Non-VEGGIE loving family to actually eat veggies because it tastes so fresh and good.

Gah, just look at that color. How can one not love it? So fresh and so clean.

slices of zucchini, tomato and jalapeno

Back to my main point here.

I guess I really have two missions for this Jalapeño Shrimp Veggie bake. Three if you count that it is a quick EASY meal (meaning under an hour).

spicy shrimp with veggies

  1. Convince my non-shrimp loving husband to LOVE shrimp by making a low carb spicy parmesan veggie shrimp bake he can’t resist.
  2. Convince non-veggie loving people that zucchini (or any squash in general), tomato, herbs, Jalapeño and real butter all baked together can make you want to eat the whole garden!
  3. Convince ANYONE that a healthy, grain free, protein-packed, veggie-filled dinner can be made EASY and in under an hour. 

What do you think?

JALAPEÑO SHRIMP VEGGIE BAKE! Low carb, easy, delicious! Looks pretty simple and easy enough, right? A great high protein and low carb dish that you can make ahead for meal prep, GO-TO dinners, or even make as a QUICKY post workout meal. Ya, you know I had to mention that. Real food makes those muscles recover quickly!

VIDEO: HOW TO MAKE JALAPENO VEGGIE SHRIMP BAKE

A few tips! As you can see, this shrimp veggie bake can be made in a casserole or a cast iron skillet. Actually, any pan that you can bake with. It doesn’t matter the shape, it’s ALL GOOD!

EASY Jalapeño Shrimp Veggie Bake {Low Carb} low carb veggie bake with spicy shrimp

Veggie Bake Recipe Substitutions

But what I think I like most about this veggie bake is that you easily adjust to your nutrient needs.

Want to sub the parmesan and make it paleo/dairy free? No prob, just add nutritional yeast.

Don’t like zucchini or squash? You’re crazy. Just kidding (again).  No prob, use eggplant, carrot, or sweet potato.

Don’t like shrimp? Well.. sorry, you MUST! Nah.. you don’t have to. You can easily sub the shrimp for chicken, tofu, or sausage. But that would defeat my whole mission.

RECIPE UPDATED 1-2-2018

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jalapeno shrimp veggie bake in a cast iron skillet

Jalapeño Shrimp Veggie Bake + Video

★★★★

3.4 from 163 reviews
  • Author: Lindsay Cotter
  • Prep Time: 10 min
  • Cook Time: 45 min
  • Total Time: 55 minutes
  • Yield: 4 servings
  • Category: main, dinner
  • Cuisine: American
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Description

EASY Jalapeño Shrimp Veggie Bake {Low Carb, Gluten Free}. Simple to make in a casserole dish or oven-safe skillet! Recipe UPDATED January 2018

Ingredients

  • 10-15 medium shrimp (peeled, thawed)
  • 1/4 cup sliced red onion
  • One large tomato (sliced 1/3 inch thick)
  • 2 yellow squash and/or zucchini (sliced 1/4 inch thick)
  • One jalapeño, sliced and deseeded
  • 1/3 cup cream or coconut cream
  • 2 eggs
  • 1 tbsp melted butter or oil (butter works best for texture).
  • 2 garlic cloves (1 tsp minced)
  • 2 heaping tbsps gluten-free starch or  1/4 cups gluten-free flour (2 tbsp is using arrowroot or corn starch work best).If using almond flour or other gluten free flour, see notes)
  • Sea salt and black pepper to taste (extra for serving)
  • 1/3 to 1/2 cup grated parmesan or nutritional yeast needing a dairy-free option. Feel free to add more for a cheesier topping if desired.
  • 1/2 teaspoon chili pepper flakes or seasoning
  • Cilantro and additional chili flakes for toppings and garnish

Instructions

  1. First, make sure your shrimp is peeled and thawed out. Preheat oven to 350F
  2. Next, make sure all your veggies are sliced. If you want more flavor to the dish, lightly brown (dry sautée) your onion in the pan (until fragrant) first. Then lightly oil or grease your pan and layer the rest of the vegetables evenly into the baking dish or pan (casserole dish or cast iron dish work great). Place Shrimp on top or mixed within the veggie layers.
  3. In a small bowl, mix your cream, garlic, egg, starch, and butter or oil. Whisk together until smooth yellow mixture is formed.
  4. Pour this evenly over your shrimp and veggie dish. Sprinkle your sea salt and black pepper over casserole dish followed by your grated parmesan, evenly.
  5. Garnish with red pepper flakes.
  6. Place in oven and Bake at 350 Fahrenheit for 35-45 minutes, depending on your oven. Just want to make sure that your shrimp are cooked and your veggies are nice and tender. Check at 25-30 minutes to see progress. The shrimp will shrink while cooking.
  7. *NOTE*  If you are using small shrimp, you might want to add them during the last half of baking to ensure they don’t overcook. The top should be a little golden brown due to the baked Parmesan. The eggs should be cooked through.
  8. Once cooked, remove and more sea salt, pepper, cilantro on top! Feel free to season with additional chili flakes as well.

Notes

  • You can use nondairy butter or olive oil if desired but the taste and consistency might be a little different. Check around 25 minutes, as the veggies may cook faster.

Notes on consistency

The egg/butter/cream mixture acts as a base, almost like a frittata. You will want to make sure that’s cooked through as well. If you find the consistency too runny, use less cream or one less egg.

Notes for flour substitutes

Thanks to a reader, Gail, for informing me about this. She used coconut flour in place of starch. It is in a ratio of 1/4 of the almond flour. So, in this recipe, you will use 2 tablespoons instead of 1/4 cup almond flour. Add a little extra liquid. You can also use corn starch for those sensitive to coconut.

Nutrition

  • Serving Size: 1
  • Calories: 240
  • Sugar: 2g
  • Sodium: 350mg
  • Fat: 9g
  • Saturated Fat: 4g
  • Carbohydrates: 8g
  • Fiber: 1g
  • Protein: 20g

Keywords: low carb, gluten free, seafood, veggie bake, spicy

Besides, shrimp is also loaded selenium and vitamin B12 which can IMPROVE Your MOOD! See… we are all HAPPY! Now let’s dig in!

Jalapeño Shrimp Veggie Bake in a cast iron skillet
EASY Jalapeño Shrimp Veggie Bake! This Spicy Jalapeño Veggie bake is low carb, grain free, and simple to make in under an hour! Seasonal vegetables, lean protein, herbs, and spices all baked to perfection. A better for you gluten free VEGGIE bake/casserole that's a total crowd pleaser. Yep, another Southern-ish style comfort food veggie bake with a healthy grain-free twist. And if you add 3 more sticks of butter, I’m sure Paula Deen will approve. Yikes!

Dinner made EASY! Jalapeño Shrimp Veggie Bake! #lowcarb #grainfree #healthy 

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Favorite jalapeño dish?  Let’s spice it up! 

Cheers!

 

Spicy jalapeño shrimp veggie bake is low carb, grain free, and an easy to make recipe in under an hour! Seasonal vegetables, lean protein, herbs, and spices, all baked to perfection. A better for you gluten free casserole with shrimp and veggies! A total crowd pleaser.  #keto #casserole #glutenfree

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  8. Ohmigerd! Not only is this casserole/frittata/quichy/egg bake thingy GORGEOUS, it’s filled with all of my favorite veggies from the garden, and SHRIMP! I mean, seriously… it’s like you channeled your inner “Boo” to make this. OH, and you made it spicy (YAY!) and then you went over the top for your friend Becca and you made this veggie bake LOW CARB.
    There’s nothing left to do but kiss you. <3

    Reply

  10. Lindsay, I’ve lived in the south for more than 20 years and I hadn’t come across jalapeno shrimp – I need to get out of the rock I’m under! This bake sounds wonderful – so, can your kiwi eat habaneros like he eats jalapenos? I tried – but fire…burning fire…in ma mouf and belly and everything in between GAHHHH!!!!

    Reply

  11. Wow…such a delicious combination! Love this CASSEROLE!!! <– kidding! I think "Bake" is the right term here. 🙂

    Sounds perfect, Lindsay!

    Reply

  12. Kiwi sounds like Vegas. Except for the spice. I forget and make things to MY spice preference and she’s running for the milk (or beer, let’s be real). She’s totally be on board with this… we’ve been grilling out Sizzlefish shrimps more lately and that seems to go over well too.

    Reply

  14. YUM!!!! I love everything about this! But, I’m sorry this is really more of a casserole, not a bake. 😉

    Reply

  16. That’s it–I TOTALLY have to try making this recipe! Shrimp is one of my absolute favorites, and using tons of veggies in an egg dish is always a must!

    Reply

  19. YUMMMMMMM! I love shrimp. I have almost all the ingredients for this dish. I might need to make it tomorrow. Jambalaya is one of my favorite shrimp dishes!

    Reply

  23. My bf isn’t a huge fan of shrimp either, which just means I eat his portion of all the skrimp dishes, ha! I’m loving this shrimp n veggie bake! I could see it being a huge hit at girls night, slash Julia’s night in when her bf is out of town 😉 Love it, want it!

    Reply

  27. HELP! So I think I fudged up somewhere making this recipe (it’s currently in the oven!) Because the ingredients being mixed into the bowl were more of a cookie dough consistency instead of something that I could “pour over” the shrimp and veggies, so added another 1/3 cup of cream and an extra TBSN of butter (Paula approved, I hope!) But still didn’t help much. I just tried to spread as evenly as possible over the shrimp&vegg…currently hoping it will “Melt” into the rest.

    I guess I should add that I used coconut flour instead of almond flour, not sure how much of a difference it makes…

    Any tips for the next time I attempt?!

    Reply

    • Oh sorry about that! I thought it was up there. I would say about 5- 6. It’s a regular size casserole dish but a ton of a veggies. So really depends on your appetite. Haha! Does that help? I will update the recipe

      Reply

  29. Pinned this recipe on Pinterest. Tonight was the night that I made it and it was amazing. Love the combination of the all the veggies, especially the jalapeños, and shrimp. I did use coconut flour. When you use coconut flour in place of almond flour it is in a ratio of 1/4 of the almond flour. So, in this recipe I used 2 tablespoons instead of 1/2 cup. Added a little extra liquid, and it came out great. I have moved this recipe to my Favorite Folder. One to be made again and again and will try it with other veggies. Thanks for the recipe Lindsay.

    Reply

  30. Hi! I am looking forward to making this today. I could not however find almond flour. Can I use regular flour instead? Or leave the flour out completely? Thanks!

    Reply

  31. I cannot believe it took me this long to find your space here! Your recipes look fantastic and I am so excited to try this one! I am MS and am trying to lower my meat intake, especially red meat and have been on the hunt for some great recipes that aren’t full of gluten and dairy and I’m so excited I stumbled upon your site while looking for vegan mac and cheese! Thanks!!

    Reply

  32. Hello,

    Have you tried making this with regular flour? I don’t want to buy almond flour if I don’t have to but I don’t want to ruin the recipe either. This looks amazing!

    Danielle

    Reply

  33. So I made this for dinner tonight and my husband and I both loved it! I used regular flour and heavy whipping cream. I mixed in the melted butter with the flour (so it wouldn’t scramble the eggs) then added the flour/butter mixture in with the eggs. I also added a bit more cream whisking to make it smooth. 30 minutes in the oven was all it needed. I sprinkled red pepper flakes, cilantro and a little bit of salt when it was done. Will definitely be making this again!

    Reply

      • Please Rush the answer. Family coming tomorrow. How can I incorporate already cooked peel and eat shrimp into this recipe? Two of them r Low carb.

        Reply

        • Hi rhonda! So what I would do is cook the veggies in the pan for 20 minutes, with the mix, etc. Then toss int he shrimp and cheese and cook for another 10. Just to warm it up and melt the cheese,, etc. Does that make sense? Keep me posted!

          Reply

  46. This recipe looks delicious! Are there any recommendations for egg substitutions in this particular dish?

    Reply

  49. My husband doesn’t like squash or zucchini so I used broccoli and mushrooms. He loved it. I would definitely make it again.

    ★★★

    Reply

  50. This recipe is deeee-licious. Easy and fast to make especially if you’re good with a knife. I will make it again

    ★★★★

    Reply

  52. Cooking is one of my hobby which I love doing it. Trying out new recipe and cooking food for my family is what I love to do. Thanks for this recipe gonna try it out for dinner tonight.

    ★★★★★

    Reply

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