Hey meal preppers! If you’re looking for a fast, budget-friendly, and healthy meal, this Cajun Shrimp & Cauliflower Rice is a game-changer. Using pre-cooked shrimp and frozen cauliflower rice makes it crazy quick to throw together—we’re talking 10 minutes from pan to plate! 🙌
Frozen ingredients are your best friend! They’re just as nutritious as fresh, already prepped for you, and help cut down on cooking time. A total lifesaver when you need a meal fast!
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Calories: 303kcal | Carbohydrates: 20g | Protein: 41g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 274mg | Sodium: 584mg | Potassium: 1505mg | Fiber: 8g | Sugar: 7g | Vitamin A: 2467IU | Vitamin C: 143mg | Calcium: 200mg | Iron: 3mg
Why You’ll Love This Meal Prep Recipe:
- Super Quick & Easy – Using pre-cooked frozen shrimp and cauliflower rice means no peeling, deveining, or chopping a whole head of cauliflower. Just defrost, toss, and cook!
- Budget-Friendly – Buying shrimp frozen is way cheaper than fresh, and cauliflower rice is an affordable, nutrient-packed swap for traditional rice.
- Full of Flavor – Cajun seasoning, garlic, and fresh veggies make this taste like a restaurant-quality meal!
- Low-Carb & High-Protein – This dish is perfect for anyone looking for a light, balanced meal with tons of protein to keep you full.
- One-Pan Wonder – Minimal dishes = less cleanup. We love a one-pan meal that keeps things simple!
- Customizable – Want more spice? Add extra Cajun seasoning! Need more veggies? Toss in some spinach or zucchini. Make it your own!
Ingredient Breakdown
- Pre-Cooked Shrimp (12 oz) – Shrimp is a lean protein that cooks in just minutes, making it perfect for a quick meal. Its mild, slightly sweet flavor pairs beautifully with bold Cajun spices.
- Cauliflower Rice (3 cups) – This low-carb alternative to rice absorbs all the seasonings and veggie juices, giving it tons of flavor while keeping the dish light and nutritious. Plus, using frozen cauliflower rice saves you time on prep!
- Green Onions (¼ cup, diced) – These add a fresh, slightly sharp flavor that enhances the Cajun seasoning and balances the dish with a mild oniony kick.
- Celery (¼ cup, diced) – A classic ingredient in Cajun cooking, celery gives the dish a crunchy texture and subtle earthiness that complements the shrimp.
- Green Bell Pepper (¼ cup, diced) – Adds natural sweetness and a mild, peppery bite, giving depth to the dish while keeping it bright and fresh.
- Roma Tomato (½ cup, diced) – These tomatoes bring juiciness and acidity, which help balance out the bold spices and keep the dish from feeling too heavy.
- Garlic (3 cloves, minced) – Garlic is a flavor booster, adding depth and warmth to the dish while enhancing the Cajun spices.
- Cajun Seasoning (1 teaspoon) – The star spice blend that ties everything together! With a mix of paprika, garlic powder, onion powder, cayenne, and herbs, it gives the dish its signature smoky, spicy kick.
How to Make Cajun Shrimp with Cauliflower Rice
- Defrost the Ingredients: If your shrimp and cauliflower rice are still frozen, follow the instructions on the package to defrost them. For the shrimp, you can place them in a bowl of cold water for about 10 minutes to speed up the process. Drain and pat them dry with a paper towel.
- Heat the Pan & Sauté the Veggies: Place a large pan or skillet on the stove over medium-high heat. Add 1 tablespoon of olive oil and let it warm up for about 30 seconds. Once the oil is hot, add the diced green onions, celery, green bell pepper, tomatoes, and minced garlic. Stir everything together and let the veggies cook for about 3 minutes until they soften and release their natural flavors.d. Let it cook for about 2 minutes, stirring occasion
- Add the Cauliflower Rice: Pour the cauliflower rice into the pan with the veggies. Stir everything together so the rice gets evenly mixeally, until it’s heated through and no longer frozen.
- Add the Shrimp & Seasonings: Now, add the pre-cooked shrimp to the pan. Sprinkle in the Cajun seasoning and salt. Stir everything well to make sure the shrimp and cauliflower rice get evenly coated with the spices. Let it cook for another 2–3 minutes until the shrimp are warmed through. (Since they are already cooked, you don’t need to cook them for long!)
- Taste & Adjust: Take a small bite and see if you like the seasoning! If you want more spice, sprinkle in a little more Cajun seasoning or a dash of black pepper.
- Garnish & Serve: Turn off the heat and sprinkle some extra diced green onions on top for a fresh finish. Serve immediately or let it cool before dividing into meal prep containers.
Ingredient Swaps and Additions:
- Side Salad: A simple cucumber & avocado salad with a lemon vinaigrette adds a refreshing contrast.
- Protein Swap: Swap shrimp for grilled chicken, turkey sausage, or tofu for a different flavor profile.
- Rice Swap: If you prefer carbs, use brown rice, quinoa, or even whole wheat couscous instead of cauliflower rice
- Veggie Swap: Add or substitute red bell peppers, spinach, or mushrooms to mix it up.
Frequently Asked Questions
Can I use fresh shrimp instead of pre-cooked shrimp?
Yes! Just peel and devein raw shrimp, then sauté them for 2–3 minutes per side until they turn pink before adding them to the dish.
Can I make this vegetarian?
Absolutely! Swap the shrimp for tofu, chickpeas, or a plant-based sausage and use a smoky Cajun seasoning for the same bold flavor.
Can I add a sauce for extra flavor?
Yes! Try adding a splash of hot sauce, lemon juice, or a light drizzle of garlic butter for zest.
Cajun Shrimp with Cauliflower Rice
Equipment
Ingredients
Instructions
Video
Notes
Nutrition