Quick MealsThis 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.
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!.
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.
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!
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?
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.
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).
- Convince my non-shrimp loving husband to LOVE shrimp by making a low carb spicy parmesan veggie shrimp bake he can’t resist.
- 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!
- 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?
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!
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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Jalapeño Shrimp Veggie Bake + Video
- Prep Time: 10 min
- Cook Time: 45 min
- Total Time: 55 minutes
- Yield: 4 servings 1x
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Pin RecipeDescription
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
- First, make sure your shrimp is peeled and thawed out. Preheat oven to 350F
- 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.
- In a small bowl, mix your cream, garlic, egg, starch, and butter or oil. Whisk together until smooth yellow mixture is formed.
- 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.
- Garnish with red pepper flakes.
- 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.
- *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.
- 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.
- Category: main, dinner
- Cuisine: American
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!
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!
Favorite jalapeño dish? Let’s spice it up!
Cheers!
Hi, I’m Lindsay! Gluten Free Nutrition Specialist, food photographer and author of 
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Your husband is crazy for eating jalapeño seeds omg! This looks insanely delicious and yes it’s totally a bake! Much better than any casserole lol 🙂
haha yes! no casesrole!
What are Parmesan crumbles ?
it’s just parmesan grated, finely. Does that make sense? a store bought container works!
What kind of cream is used?
You can use regular cream, coconut cream, or even almond milk.
I’d say coconut cream or regula cream make it more rich, if that makes sense?
This recipe is DELICIOIUS but I cant find updated Macros on My Fitness Pal – (I like your new numbers MUCH more)? Thanks so much!
★★★★★
Hi barb! I use a custom nutrition calculator since I’m a nutritionist. But also try spark recipes for custom nutrition! Keep me posted
You said shrimp. You said jalapenos, you stuffed it with Mexican spices and veggies.
Let’s. Go.
This dish is amazing! I just made shrimp on Monday! I haven’t been making it much. That definitely needs to change. OMG…your husband eating full jalapeños actually scares me!
Hey Lindsay! I’ve been a little quiet lately but I’ve been reading. This recipe looks amazing! I need to get out and get the ingredients to make it asap!
So good to hear from you Heather!! And let me know if you try it, ok? Email or comment anytime!!xxoo
shrimp and veggies is like my favorite dinner ever! Love that you added in jalapeño too! Perfect healthy dinner <3
omg YUM! casseroles and bakes are the best because they make for the easiest leftovers!!
It is so colorful!!!!!!!
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
I know Kyle wishes I’d cook with shrimp more!! Shrimp is actually one of the only seafoods I can do cooked.
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!!!!
he sure has! although he almost died. haha kidding. Well, he loves peppers. Crazy!
Wow…such a delicious combination! Love this CASSEROLE!!! <– kidding! I think "Bake" is the right term here. 🙂
Sounds perfect, Lindsay!
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.
This looks like the next thing I’m going to make with shrimp! 😀
woohoo, keep me posted Ash!
YUM!!!! I love everything about this! But, I’m sorry this is really more of a casserole, not a bake. 😉
you’re funny. 😉 yea, whatever. casserole bake.. hot dish. It’s good! haha.
I love shrimp. LOVE IT. Add spice and veggies and, uh, this is totally perfect. I’m super excited to give it a shot!
woohoo! let me know if you try it ellen!
Made this tonight and it was SO GOOD. I used coconut oil, coconut cream and nutritional yeast to make it paleo and it got no-questions-asked rave reviews from three people (including me) who love butter + cheese. Such a good summer comfort meal! 🙂
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!
you can’t just post a casserole and call it a bake 😉
Just kidding, this looks DELICIOUS and not going to lie, I’d eat it cold…in a baguette. (childhood meal right there)
well aren’t you clever. .. buddy! Haha. But now yo have me wanting this as a sandwich. with vegemite??
This recipe totally came at the right time! One of our friends just dropped over a bunch of bags of different chillis and a whole pile of jalapenos yesterday! Jesse will LOVE this!
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!
you know it! jambalaya is fab too! let me know if you try this jen!
This recipe looks so amazing. My go to veggies are peppers, asparagus and broccoli and cauliflower.
that’s a great combo for sure!
I love it when healthy food is as flavor-packed as this! This is one gorgeous veggie bake!
Thanks friend! Let me know if you try it!
I was convinced by the looks 🙂 no argument there, shrimp and jalapeño are awesome together but eating whole jalapeños with seeds and all are far too spicy for me to handle. Awesome recipe!
I so agree!! Best combo! Let me know if you try it Silvia!
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!
Let’s have a girls night and eat all be shrimp! Haha
Love veggie bakes like this and I know my husband would love the spice! I need to try this soon!
yea!! husband friendly for sure! let me know if you try it Jessica
You quoted Outkast. My day has been made.
I’m always trying to get the Hubby to eat and love dishes packed with foods he doesn’t adore. It’s a thing. No explanation necessary. 🙂
Haha glad someone noticed . Everyone else is too young haha
Do you really cook the shrimp for 45 minutes? Isn’t it way over cooked?
I think it just depends on the size of shrimp you use. I would check around 30 minutes, depending on if your veggies are done. Let me know if you try it!
I’ll try that! Thanks!
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?!
Oh no! So sorry! I would check the bake at 30 minutes. It might be a little runny but should bake. Keep me posted!!
And coconut flour cooks faster so it could take 30 or up to 45
Just wish the number of servings were listed.
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
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.
Oh wonderful Gail! Thanks for letting me know about the coconut substitutions. Do you mind if i put that in the recipe notes?
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!
Sure! Think a little regular flour would work! Keep me posted
Emily, did you end up using regular flour? Just wondering how it turned out.
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!!
So glad to connect Danielle! Let me know if you have any questions or need any more recipes!
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
sure! I’ve had a few other people try it with regular flour. I think it worked great for them. Maybe check on it while cooking, just in case. Keep me posted
Thanks. What should I be checking for though? I’ve never made it so I’m not sure what to look for…
sure, the almond flour has more fat, so it takes longer to cook. If you use regular, just check for shrimp doneness and crispy topping around 30 minutes perhaps. Does that make sense?
Perfect! Thanks!
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!
Wonderful!! So glad! Love that it baked faster too
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.
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!
Thank you for the recipe.
Have a nice Sunday.
Gretings from Greece.
This recipe is heavenly!!! My new absolute fav! Thanks for sharing!
so glad you enjoyed!
What do you mean by parmesan crumbles? Is that shredded parmesan or grated Parmesan?
Oh thanks for noticing that. I used grated but shredded works as well.
My mixture was paste like when I mixed the ingredients together. What did I do wrong? Please help
Hi! Sorry about that, what Parmesan did you use? Shredded or crumbles?
Loving this recipe so much! Thanks for sharing:)
irinathayer.com
Beautiful update, friend! I need to make shrimp more often. It’s so quick and easy – I’m not sure why I always forget about it! Lol!
Love the veggies in there!
me too! The more the better. 😉
OMG! This sounds UNREAL
LOVE THIS GIRLFRIEND!
I loved the shrimps + veggies. Absolutely delicious and healthy!
★★★★★
Hi,
I’m thinking about making this recipe tonight which flour did you use?
I actually think corn starch or arrowroot starch work best. That’s what I usually use. Keep me posted!
How much if you us cornstarch? Mary
sorry about that. just updated recipe! It should be 2-3 tbsp. Let me know if you see that in the notes now.
Thanks for your sharing. Hope you can contribute more quality posts to this page. Thank you!
★★★★
This recipe looks delicious! Are there any recommendations for egg substitutions in this particular dish?
Hmmm well, you could put it on top of a socca pizza instead. That’s egg free. https://www.cottercrunch.com/avocado-tomato-gouda-socca-pizza/
So I made this for dinner tonight and my husband and I both loved it! I used regular flour and heavy whipping cream.
★★★★★
woohoo yay! So glad. It’s a fav here too. Did you find this recipe on pinterest? Thanks for feedback
It was a very good post indeed. I thoroughly enjoyed reading it in my lunch time. Will surely come and visit this blog more often. Thanks for sharing.
My husband doesn’t like squash or zucchini so I used broccoli and mushrooms. He loved it. I would definitely make it again.
★★★
wonderful! I’m so glad. I”ll have to try that Ellie!
This recipe is deeee-licious. Easy and fast to make especially if you’re good with a knife. I will make it again
★★★★
awesome! So glad you approve craig!
Hi! How much regular AP flour would I use in this recipe? Thanks!
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.
★★★★★
Same here! Food is definitely one of my love languages-especially cooking for others! Let me know how it turns out❤️
This looks amazing I’m going try making this for lunch tomorrow!
It’s one of my favorites ? let me know how it turns out!
This recipe looks fantastic and your photos are so lovely. Thanks for sharing.
Wow, it’s amazing dear and inviting too. I learned a few tricks with this recipe! Thanks for sharing with us…
★★★★★
Thank you! It’s my pleasure 🙂
I love your site- wonderful recipes… Thanks for sharing 🙂 I’m always trying something new!
Thank you so much, that means a lot!
This is a healthy and delicious meal for busy weeknights. I know the whole family would enjoy this. Thanks for sharing.
Anytime! Let me know how your family likes it:) it’s one of our favorites!
It doesn’t get much easier to prepare than this. I’m going to try this for dinner tonight. it looks so yummy. Thanks
★★★★★
Hello,
What a coincidence, I already have a breakfast similar to the one you propose! A few details.
I start by mixing an organic kiwi (with the skin) and a banana (without the skin: p) bio. It’s a kind of puree, excellent!
I pause for 20-30 minutes in my meal, so as not to hinder the bioavailability of fruit micronutrients (during this time, I will do my toilet for example so no waste of time).
Then, I continue my breakfast by taking a mixture of organic whole oat flakes, buckwheat petals and / or organic sponges, goji berry and sprinkling with cinnamon. I pour oat milk and presto! 1’10 in the microwave.
Later in the morning, I take an infusion, a green tea or a Yannoh type coffee substitute.
Good continuation.
Does this taste ok left over?
For sure! It also make a great breakfast taco filling ?
Thank you for this recipe! I made it as written, but added two eggs and it turned out great. I used cooked shrimp, (sheer laziness), so I waited until after the first 25 minutes of baking before adding them. I used regular heavy whipping cream in the sauce. Seal of approval from not-so-picky husband and sometimes-picky-with-vegetables- 16 year old!
★★★★★
Oh I love it! glad the whole family liked it. Thanks luz!
We were quite underwhelmed with this one. I like all the ingredients that go into it, but altogether it’s kind of bland. The egg mixture turned into an omelet, and it just didn’t make sense to me. Too much squash and not enough spices/dressings to make it exciting. We ended up sprinkling Old Bay seasoning on top of our plates to add more flavor.
★★
Oh no, i’m sorry! that’s so strange, we love this one! It’s a reader favorite. Did you use fresh jalapeno?
Very great post. keep up posting these kind of stuff.
★★★★★
Thank you!
I love this veggie shrimp recipe. Normally I would have made shrimp and had a side of pasta, rice, or grits. This bake was so yummy I didn’t miss the carbs. Instead I made a side salad. Doubling up on the veggies. I added another jalapeño AND left the seeds in. We like spice in my house! Thanks for the great idea!
★★★★★
oh yay! we like the extra spice too. Thanks for the tips friend!
This is literally my favorite recipe of the moment. When I first started low carb foods, I was so afraid that I would have to sacrifice flavor to become healthy but you have simultaneously married health and deliciousness! Thank you!
★★★★★
This was VERY DELICIOUS! So creamy. So rich! We loved it! This is going to be a regular dish in our house! Thank you and keep them coming!!!
★★★★★
Yaayyy! So glad y’all loved it, Joanie! You’re welcome!
This recipe caught my interest. I’m from New Orleans, so shrimp and spice are in my blood. I’m also a RN with my undergrad in Nutrition. I’m low carb and (mostly) gluten free as well, so I’m really excited to make this. I’ll be trying it out for our Thanksgiving dinner at work. Lots of MDs and RNs with different palates. I’ll keep you posted!
Oh yay! Let me know how it turns out for you Jen! And all the other RDs. 🙂
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Ha! I’m copying the recipe because my husband *loves* shrimp, but I don’t (it’s a texture thing). But it sure looks good – and maybe I can sub chicken in it or something else? I can’t really do eggs, either, but it sure looks good enough to try to eat it with even just the veggies, if I could get around that! Seems like, though, that with as many comments as there are from years ago for this recipe, why does it only have a 3.5 star rating?
sure, i would try it with chicken sausage. That would be good! And I have no idea why it’s 3.5 stars. Haha everyone always loved it. Probably glitch or something from pinterest?
Question… have you ever made this with Ghee instead of butter? Do you think it would work the same?
I think it would work great! Just might taste a little more rich, if that makes sense?
Thank you!