EASY Jalapeño Shrimp Veggie Bake {Low Carb}

January 23, 2018

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 cooked in casserole dish even cast iron skillet. A better for you gluten free casserole with shrimp and veggies! A total crowd pleaser.

Just letting you know this low carb jalapeño Shrimp Veggie Bake recipe was originally published in early 2016. I retested, rephotographed, updated 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 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?

Now… About this Mexican/southern style shrimp veggie bake!

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 veggie color. How can one not love it? So fresh and so clean 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 quickity quick!

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!

But what I think I like most about this Jalapeño Shrimp 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

Jalapeño Shrimp Veggie Bake

158 reviews

Prep Time 10 min Cook Time 45 min Total Time 0:55

Serves 4-5

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

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Ingredients

UPDATED January 2018

10-15 medium shrimp (peeled, thawed)
One large tomato (sliced 1/3 inch thick)
2 yellow squash and/or zucchini (sliced 1/4 inch thick)
One jalapeño, sliced and deseeded. Or keep the seats for extra spice.
1/4 cup sliced red onion
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 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

Directions

First make sure your shrimp is peeled and thawed out. Preheat oven to 350F
Next make sure all your veggies are sliced and layer them evenly into a greased or oil baking dish or pan (casserole dish or cast iron dish work great). Place Shrimp on top or mixed within the veggie layers.
In small bowl, mix your cream, garlic, egg, starch, and butter or oil. Whisk together until smooth yellow mixture is form.
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 is 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 last half of baking to ensure not to 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.

Recipe Notes

You can use non dairy butter or olive oil if desired but the taste and consistency might be a littler different. Check around 25 minutes to see if the veggies cook faster.

Estimated Nutrition for 4 to 4.5 servings

230-240 calories, 8-9 grams of fat, 3.50 4grams saturated fat, 350 mg sodium, 7-8 grams of carbohydrates, 1 gram of fiber, 1-2 grams of sugar, 19-20 grams of protein,

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.

Did you make this recipe?

Let me know if you try this recipe! I'd love to see it and share it!" Tag me on IG @cottercrunchor hashtag #cottercrunch

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 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!

p.s Just a few weeks left to complete the Healthy Swap gluten free meal plan Challenge! This is the perfect healthy swaps meal to tag. Just sayin… win some Whole Foods Market $$! 😉

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