Mardi Gras, also known as Fat Tuesday, is a festive and indulgent celebration. However, you can enjoy the festivities without sacrificing your health goals. This article explores a variety of healthy and flavorful recipes that capture the essence of Mardi Gras while keeping your well-being in mind.
Appetizers and Starters
Shrimp Cocktail with Homemade Cocktail Sauce
Shrimp cocktail is an elegant and easy appetizer that is perfect for any party. Most store-bought cocktail sauces are loaded with sugar and undesirable ingredients, but it is super easy to whip up your own Cocktail Sauce and be ready for your shrimp cocktail in no time! Make sure to whip up a batch up my Cocktail Sauce and arrange your chilled shrimp and enjoy!
Alligator Bites with Cajun Sauce
For a unique and adventurous dish, try Alligator Bites paired with a creamy and spicy Cajun Sauce. Wild Fork Foods offers high-quality alligator, which pairs perfectly with a homemade cajun sauce. This Cajun Sauce is the perfect blend of creamy and spicy without any flavor being too overpowering. Serve it as a delicious dipping sauce for my Alligator Bites or Celery Root Hush Puppies to celebrate Mardi Gras this year.
Mini Muffulettas
This is make-ahead version of this New Orleans favorite Italian-style sandwich, turned into a slider. My favorite rolls are the King Hawaiian rolls and every grocery has in them in stock.
Muffuletta Salad
All the components of a Muffuletta tossed together with only 7 ingredients and you literally open jars and cans to create this amazing salad. If you’re having trouble finding olive salad, raid the olive bar.
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Red Beans Recipe Appetizer
Try this savory dip to start off your Mardi Gras theme party.
Soups and Salads
Creole Quinoa Salad
This Creole Quinoa Salad combines protein-rich quinoa with the vibrant flavors typical of Creole cuisine, making it perfect for Mardi Gras. Rinse and cook quinoa in water until fluffy. Quinoa is a complete protein, making this salad a perfect plant-based meal. This recipe embraces bold flavors while keeping health at the forefront. The grilled vegetables are full of fiber, low in calories, and packed with vitamins.
Gumbo
There are a wide variety of healthy gumbo recipes available online, including versions that are gluten free, low-carb, etc. But what about a low FODMAP diet? (If you’re not familiar with FODMAPs, check out our fall blog post to learn more.) Since the “holy trinity” of this dish is onions, celery, and bell peppers, and it also includes garlic and garlic-heavy andouille sausage, low FODMAP Gumbo takes some doing, but it is possible! This low FODMAP and plant-based gumbo recipe from Fodmap Everyday uses gluten-free flour for the roux, garlic-infused oil for flavor, and jackfruit and butter beans as protein substitutes.
Chicken and Sausage Gumbo
Serve over rice and this satisfying Louisiana classic feeds a crowd. The secret is in the roux and it makes this easy gumbo recipe healthier & even diabetic friendly gumbo. Everyone loves gumbo and it is easy to make ahead of time and freeze.
Andouille and Vegetable Soup
I make a soup every football Sunday. I came up with this recipe because I wanted to use lots of vegetables to keep it healthy, but wanted it to be interesting. My wife suggested adding the andouille and now it’s one of my favorite healthy Mardi Gras foods. 1-1/3 cups: 168 calories, 5g fat (1g saturated fat), 28mg cholesterol, 540mg sodium, 23g carbohydrate (7g sugars, 4g fiber), 10g protein.
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Black-Eyed Peas
Tradition has it that if you eat black-eyed peas on New Year's Day, you'll enjoy prosperity all year through-but I serve this tasty combination of pasta, peas and tangy tomatoes anytime. 1 cup: 266 calories, 4g fat (1g saturated fat), 0 cholesterol, 731mg sodium, 50g carbohydrate (10g sugars, 6g fiber), 11g protein.
Texas-Louisiana Border Okra and Corn
This healthy Mardi Gras food is representative of my area of the country, and particularly the Texas-Louisiana border. The okra, corn and Creole seasonings are all popular here. 2/3 cup: 147 calories, 8g fat (1g saturated fat), 0 cholesterol, 19mg sodium, 20g carbohydrate (8g sugars, 4g fiber), 4g protein.
Cold Rice Salad
My cold rice salad has a little hint of spice for a classic jambalaya-style kick. Shrimp, tomatoes, ham and peppers give the dish bright colors and a delightful texture. 1-1/4 cups: 309 calories, 7g fat (1g saturated fat), 150mg cholesterol, 709mg sodium, 32g carbohydrate (2g sugars, 2g fiber), 28g protein.
Main Courses
Grain Free Fish & Chips
Missing Fish and Chips in your grain free life, you are going to love this recipe! Made with cassava flour, this grain free fish and chips recipe is golden brown and delicious!
Caribbean Salmon Bowl
This unique Fish Bowl is wonderful dish to hold in one hand and enjoy d in hot or warm weather with its tropical flavors of coconut and mango. Salmon is a firm-fleshed fatty fish that is rich in vitamins B12 and D, as well as Omega-3 fatty acids and selenium making it a great choice for your table any day of the week. Although any mango will taste great in this rice bowl, search for one that is ripe but still firm fleshed so that it is easy to dice into cubes without becoming mush.
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Jambalaya
An easy Jambalaya recipe is pure comfort food filled to the brim with flavour. The aromatic trinity of Cajun/Creole cooking: onion, celery, and bell peppers (capsicums), sautéed in andouille drippings with garlic, herbs and Cajun spices!
Whole30, Paleo, or Keto Jambalaya
This jambalaya recipe from 40 Aprons uses cauliflower rice which makes it perfect for people following Whole30, paleo, or keto diets. Packed full of shrimp and sausage, this classic dish is savory, filling, and oh so satisfying!
Instant Pot Jambalaya
Travel to Cajun country with this amazingly delicious Instant Pot Jambalaya. It's truly one of my favorite Instant Pot rice dishes. The flavors transport you to Louisiana and it's hearty enough to fill up your people.
Shrimp Po’ Boys
Since traditional Shrimp Po’ Boy recipes include fried shrimp, a quick and easy way to go healthy is by grilling your shrimp instead. Carb-conscious or gluten-free home chefs can also swap out the baguette for a low-carb or gluten-free bread.
Vegetarian Muffuletta
Instead, consider this Vegetarian Muffuletta, aka “Salad In a Bread,” or skip the bread entirely by making a Muffuletta Salad.
Étouffée
Étouffée is both a dish and a cooking technique that basically means “smothered.” Thickened with a roux and served over rice, traditional étouffée is not exactly low fat or low carb.
Cajun Gumbo
This easy Cajun Gumbo is a slow-cooked amazingly delicious stew, packed with flavor, vegetables, and served over cooked rice.
Louisiana Crawfish Fettuccine
Cheesy savory southern standby and this recipe is freezer friendly! So, I usually make it ahead of time for a crowd pleaser recipe.
Crawfish Etouffee
Crawfish Etouffee is a classic Louisiana dish with a buttery, rich, and intensely flavorful sauce and heaps of fresh crawfish tails, herbs, and spices. This fabulous dish's secret is a good roux and the holy trinity with extra garlic thrown in.
Stuffed Bell Peppers
Lean turkey and quinoa provide ample protein, making these peppers satisfying without extra saturated fats.
Blackened Fish with Mango Salsa
This dish highlights lean seafood with powerful blackened spices. In a bowl, combine mango, red onion, cilantro, lime juice, salt, and pepper for the salsa.
Creole Chicken
I like food that has a little zip to it, and this Creole chicken recipe hits the spot every time. It’s especially good served over rice. 1-1/4 cups: 265 calories, 8g fat (2g saturated fat), 94mg cholesterol, 553mg sodium, 12g carbohydrate (6g sugars, 3g fiber), 36g protein.
Spice-Rubbed Pork Tenderloin
This healthy Mardi Gras food’s simple spice rub gives pork tenderloin an irresistible flavor. You’ll watch in delight as these tasty open-faced sandwiches disappear from the buffet table! 1 open-faced sandwich: 112 calories, 3g fat (1g saturated fat), 15mg cholesterol, 127mg sodium, 14g carbohydrate (1g sugars, 1g fiber), 8g protein.
Grilled Halibut with Salsa
A delightful and tasty rub makes this healthy Mardi Gras food fantastic. While the fish is sitting to allow the flavors to blend, you can easily assemble the salsa. My family loves this! 1 fillet with 1/2 cup salsa: 376 calories, 22g fat (4g saturated fat), 80mg cholesterol, 541mg sodium, 17g carbohydrate (9g sugars, 6g fiber), 28g protein.
Shrimp with Charred Lemons
The kicked-up marinade on these shrimp makes this a flavor-packed dish. Serve over rice, and make sure to squeeze those charred lemons over top-that makes them taste extra bright and delicious. 2 skewers: 168 calories, 5g fat (1g saturated fat), 184mg cholesterol, 575mg sodium, 7g carbohydrate (1g sugars, 2g fiber), 25g protein.
Zippy Shrimp
These zippy shrimp bring a lot of pizazz to the table. Use as much or as little cayenne pepper as you'd like, depending on your family's tastes. We love ours served alongside rice pilaf. 3 ounces cooked shrimp: 131 calories, 5g fat (1g saturated fat), 138mg cholesterol, 430mg sodium, 2g carbohydrate (0 sugars, 1g fiber), 19g protein.
Spicy Halibut
Try serving this spicy halibut recipe with garlic mashed potatoes, hot, crusty bread and a crisp salad to lure in your crew. After trying a few halibut recipes, this one is my family's favorite. 1 fillet: 189 calories, 8g fat (4g saturated fat), 51mg cholesterol, 758mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 24g protein.
Side Dishes
Roasted Okra
If you have picky eaters who worry about texture, roasted okra is marvelous. It's OK to crowd the pan. Okra shrinks as it cooks. 2/3 cup: 115 calories, 10g fat (1g saturated fat), 0 cholesterol, 302mg sodium, 5g carbohydrate (3g sugars, 3g fiber), 2g protein.
Texas Caviar
When my wife asks what she should make for a gathering, she's always told to bring this-and a couple of copies of the recipe! 3/4 cup: 316 calories, 9g fat (3g saturated fat), 15mg cholesterol, 857mg sodium, 48g carbohydrate (19g sugars, 9g fiber), 13g protein.
Succotash
You can’t get more southern than succotash. This healthy Mardi Gras food comes from my mother, who was a fantastic cook. This dish made her famous-at least with everyone who ever tasted it. 3/4 cup: 79 calories, 0 fat (0 saturated fat), 2mg cholesterol, 442mg sodium, 16g carbohydrate (5g sugars, 3g fiber), 4g protein.
Slow-Cooker Pork and Green Beans
I love to share my cooking, and this hearty sheet-pan dinner has built a reputation for being tasty. People have actually approached me in public to ask for the recipe. 1-1/2 cups: 257 calories, 11g fat (3g saturated fat), 65mg cholesterol, 759mg sodium, 24g carbohydrate (5g sugars, 3g fiber), 17g protein.
Baked Beans
This flavorful entree won’t leave you hungry since it uses convenient canned beans in place of meat. 1-1/3 cups: 281 calories, 3g fat (0 saturated fat), 0 cholesterol, 796mg sodium, 56g carbohydrate (6g sugars, 9g fiber), 11g protein.
Grandma’s Sweet and Sour Pork
My grandma used to make this for our family on special occasions. We love to carry on the delicious tradition. 4 ounces cooked pork with 3 tablespoons sauce: 225 calories, 10g fat (4g saturated fat), 83mg cholesterol, 167mg sodium, 3g carbohydrate (0 sugars, 1g fiber), 29g protein.
Grain Free Hush Puppies
Grain Free Crab and Potato Hush Puppies
These Grain Free Hush Puppies are made with mashed potatoes, chives, and crab meat. Made with cassava flour, these hush puppies are full of flavor!
Grain Free Sweet Potato Hush Puppies
Traditional hush puppies are made with cornmeal, but I made these grain free by using cassava flour and my secret ingredient - Sweet Potatoes! They're so tasty you may mistake them for a dessert. You won’t miss the corn in these paleo Southern hush puppies.
Celery Root Hush Puppies
Celery root is a very underrated vegetable and is a fantastic low carb alternative to potatoes or sweet potatoes. These Celery Root Hush Puppies are a fantastic flavor combo of bacon, mushrooms and herbs with the fluffy celery root texture.
Desserts
Grain Free Banana Fritters
These Fluffy Treats have the robust taste of banana and crispy, golden edges. Using cassava flour rather than all-purpose makes these grain-free and suitable to serve almost anyone. While you can enjoy these any day of the week, they would be particularly good at the end of a Thai-inspired meal with coconut ice cream.
Air Fryer Beignets
We know what you’re thinking: beignets are basically donuts covered in powdered sugar. How on earth can someone make a healthy beignet? The answer: an air fryer! Check out this recipe for air fryer beignets for a lighter and less messy way to enjoy this favorite New Orleans treat.
Easy King Cake
This Easy King Cake is a Mardi Gras dessert or breakfast and it's a twist on our family's favorite Cream Cheese Tea Roll.
Gluten-Free King Cakes
One of the newer evolutions of the sweet treat is gluten-free King Cakes.
King Cake with Crawfish Cream Cheese Filling
I have now created a new King Cake with Crawfish Cream Cheese Filling and it is all the rage!!
Bananas Foster
Bananas Foster is a classic New Orleans recipe, but the calories add up thanks to tons of butter and sugar - and then it's poured over ice cream!
Mardi Gras Icing
In a small bowl, combine all ingredients, except food color. Divide mixture into three bowls. In first bowl, add a few drops of yellow food coloring. In second bowl, add a few drops of green food coloring and in the third bowl, add equal amounts of drops of red and blue food coloring (to create purple). Drizzle over cooled cake.
Drinks
Hurricane Cocktail
The Hurricane is a fun and festive cocktail that was invented at Pat O’Brien’s in New Orleans. It is a staple for Mardi Gras and though a bit gimmicky, it can be quite tasty and refreshing when made with fresh ingredients. Enjoy this as a cocktail or mocktail for your Mardi Gras celebration or anytime you want a refreshing drink this summer!