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jalapeno shrimp veggie bake in a cast iron skillet

Jalapeño Shrimp Veggie Bake + Video

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  • Author: Lindsay Cotter
  • Total Time: 55 minutes
  • Yield: 4 servings 1x


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


Units Scale
  • 1015 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 Tablespoon melted butter or oil (butter works best for texture)
  • 2 garlic cloves (1 teaspoon minced)
  • 2 heaping Tablespoons 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


  1. First, make sure shrimp is peeled and thawed out. Preheat oven to 350°F.
  2. Next, make sure all veggies are sliced. If you want more flavor to the dish, lightly brown (dry sautée) the onion in the pan (until fragrant) first. Then lightly oil or grease 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 the cream, garlic, egg, starch, and butter or oil. Whisk together until smooth yellow mixture is formed.
  4. Pour this evenly over the shrimp and veggie dish. Sprinkle the sea salt and black pepper over casserole dish followed by the grated parmesan, evenly.
  5. Garnish with red pepper flakes.
  6. Place in oven and bake for 35-45 minutes, depending on your oven. Just want to make sure that the shrimp are cooked and the 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 season with sea salt, pepper (to taste). Plate and garnish with fresh cilantro.


  • 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)

  • Prep Time: 10 min
  • Cook Time: 45 min
  • Category: main, dinner
  • Cuisine: American


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