This veggie bake with jalapeno shrimp is low carb, grain free, and an easy casserole 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.
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?
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
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 non dairy milk
- 2 large eggs
- 1 tbsp melted butter or oil (butter works best for texture).
- 2 garlic cloves (1 tsp minced)
- 2 heaping tbsp arrowroot or cornstarch (See notes for substitutes)
- Kosher salt and black pepper to taste (extra for serving)1/2 cup grated parmesan (see notes for non dairy option)
- 1/2 teaspoon crushed chili pepper flakes
- Fresh chopped cilantro to 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 season with sea salt, pepper ( to taste). Plate and garnish with fresh cilantro.
Notes
- You may use non dairy 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
You may use 2 tbsp coconut flour or 3 tbsp GF flour in place of starch. Texture will vary. If doubling the recipe, gluten free all purpose flour works best (1/4 c – 1/3 c)
- 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!
Favorite jalapeño dish? Let’s spice it up!
Cheers!
