23 Healthy Mardi Gras Foods

Eat light Big Easy-style with these healthy Mardi Gras foods.

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Spicy Shrimp with Rice

No one will doubt that “light” cooking can be tasty when you put a helping of this zippy shrimp in front of them. The seafood is seasoned just right with garlic, pepper and hot sauce. — Jeannie Klugh, Lancaster, Pennsylvania

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1/23
2/23

Meaty Slow-Cooked Jambalaya

Total Time 7 hours 40 min
Servings 12 servings (3 quarts)
From the Recipe Creator: Sure makes life easy having this healthy Mardi Gras food stashed away in the freezer! Another plus, you throw it all in the slow cooker—no skillet necessary. —Diane Smith, Pine Mountain, Georgia
Nutrition Facts: 1 cup jambalaya with 2/3 cup cooked rice: 387 calories, 10g fat (3g saturated fat), 164mg cholesterol, 674mg sodium, 37g carbohydrate (4g sugars, 4g fiber), 36g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch.

Check out our best recipes for Mardi Gras.

3/23

Cajun Pork Sandwiches

Total Time 50 min
Servings 3 dozen
From the Recipe Creator: 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! —Mae Kruse, Monee, Illinois
Nutrition Facts: 1 open-faced sandwich: 112 calories, 3g fat (1g saturated fat), 15mg cholesterol, 127mg sodium, 14g carbohydrate (1g sugars, 1g fiber), 8g protein. Diabetic Exchanges: 1 starch, 1 lean meat.
4/23

Roasted Okra

Total Time 25 min
Servings 4 servings
From the Recipe Creator: 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. —Anna Katsoulis, Greenville, North Carolina
Nutrition Facts: 2/3 cup: 115 calories, 10g fat (1g saturated fat), 0 cholesterol, 302mg sodium, 5g carbohydrate (3g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
5/23

Chicken Creole

Total Time 35 min
Servings 4 servings
From the Recipe Creator: 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. —Dolly Hall, Wheelwright, Kentucky
Nutrition Facts: 1-1/4 cups: 265 calories, 8g fat (2g saturated fat), 94mg cholesterol, 553mg sodium, 12g carbohydrate (6g sugars, 3g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable.
6/23

Blackened Catfish with Mango Avocado Salsa

Total Time 30 min
Servings 4 servings (2 cups salsa)
From the Recipe Creator: 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! —Laura Fisher, Westfield, Massachusetts
Nutrition Facts: 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. Diabetic Exchanges: 5 lean meat, 1 starch, 1/2 fat.
7/23

Southern Seafood Gumbo

Total Time 1 hour
Servings 12 servings
From the Recipe Creator: I tasted a similar dish at a local restaurant and later duplicated it pretty closely. I trimmed it down a bit and no one in my family seemed to mind. —Susan Wright, Champaign, Illinois
Nutrition Facts: 1 cup: 180 calories, 5g fat (1g saturated fat), 60mg cholesterol, 512mg sodium, 22g carbohydrate (7g sugars, 3g fiber), 14g protein. Diabetic Exchanges: 2 vegetable, 2 lean meat, 1 starch.
8/23

Baked Crab Cakes

Total Time 40 min
Servings 2 servings
From the Recipe Creator: Reel in a breezy taste of the seashore with these baked—rather than fried—crab cakes. For a heftier meal, make two larger patties and serve them on buns. —Amelia Sunderland, Nashville, TN
Nutrition Facts: 2 crab cakes (calculated without tartar sauce): 228 calories, 12g fat (5g saturated fat), 198mg cholesterol, 619mg sodium, 8g carbohydrate (2g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1/2 starch.
9/23

Pressure-Cooker Red Beans and Rice

Total Time 1 hour 5 min
Servings 6 servings
From the Recipe Creator: My family loves New Orleans–style cooking, so I make this dish often. I appreciate how simple this healthy Mardi Gras food is, and the smoky ham flavor is scrumptious. —Celinda Dahlgren, Napa, California
Nutrition Facts: 1/3 cup bean mixture with 2/3 cup rice: 216 calories, 2g fat (0 saturated fat), 9mg cholesterol, 671mg sodium, 49g carbohydrate (3g sugars, 12g fiber), 12g protein.
10/23
11/23

Bulgur Jambalaya

Total Time 30 min
Servings 4 servings
From the Recipe Creator: I like making this healthy Mardi Gras food because it allows me to stay on track for my weight loss without giving up foods I love. —Nicholas Monfre, Oak Ridge, New Jersey
Nutrition Facts: 1 cup: 287 calories, 6g fat (2g saturated fat), 58mg cholesterol, 751mg sodium, 34g carbohydrate (5g sugars, 6g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
12/23

Cajun Grilled Shrimp

Total Time 30 min
Servings 6 servings
From the Recipe Creator: 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. —Sharon Delaney-Chronis, South Milwaukee, Wisconsin
Nutrition Facts: 2 skewers: 168 calories, 5g fat (1g saturated fat), 184mg cholesterol, 575mg sodium, 7g carbohydrate (1g sugars, 2g fiber), 25g protein. Diabetic exchanges: 3 lean meat, 1/2 fruit, 1/2 fat.
13/23

Andouille Sausage Soup

Total Time 55 min
Servings 10 servings (3-1/2 quarts)
From the Recipe Creator: 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. —Steven Thurner, Janesville, Wisconsin
Nutrition Facts: 1-1/3 cups: 168 calories, 5g fat (1g saturated fat), 28mg cholesterol, 540mg sodium, 23g carbohydrate (7g sugars, 4g fiber), 10g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 vegetable.
14/23

Black-Eyed Peas ‘n’ Pasta

Total Time 30 min
Servings 6 servings
From the Recipe Creator: 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. —Marie Malsch, Bridgman, Michigan
Nutrition Facts: 1 cup: 266 calories, 4g fat (1g saturated fat), 0 cholesterol, 731mg sodium, 50g carbohydrate (10g sugars, 6g fiber), 11g protein.
15/23

Corn Okra Creole

Total Time 30 min
Servings 6 servings
From the Recipe Creator: 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. —Ruth Aubey, San Antonio, Texas
Nutrition Facts: 2/3 cup: 147 calories, 8g fat (1g saturated fat), 0 cholesterol, 19mg sodium, 20g carbohydrate (8g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
16/23

Jambalaya Rice Salad

Total Time 35 min
Servings 8 servings
From the Recipe Creator: 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. —Karen Rahn, Hixon, Tennessee
Nutrition Facts: 1-1/4 cups: 309 calories, 7g fat (1g saturated fat), 150mg cholesterol, 709mg sodium, 32g carbohydrate (2g sugars, 2g fiber), 28g protein. Diabetic exchanges: 4 lean meat, 2 starch, 1 vegetable, 1 fat.
17/23

Succotash

Total Time 2 hours 45 min
Servings 16 servings
From the Recipe Creator: 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. —Rosa Boone, Mobile, Alabama
Nutrition Facts: 3/4 cup: 79 calories, 0 fat (0 saturated fat), 2mg cholesterol, 442mg sodium, 16g carbohydrate (5g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1 starch.
18/23

Grandma Edna's Cajun Pork

Total Time 6 hours 35 min
Servings 12 servings (2-1/4 cups gravy)
From the Recipe Creator: My grandma used to make this for our family on special occasions. We love to carry on the delicious tradition. —Tonya Cline, Greenville, Ohio
Nutrition Facts: 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. Diabetic Exchanges: 4 lean meat, 1/2 fat.
19/23

Blackened Halibut

Total Time 25 min
Servings 4 servings
From the Recipe Creator: 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. —Brenda Williams, Santa Maria, California
Nutrition Facts: 1 fillet: 189 calories, 8g fat (4g saturated fat), 51mg cholesterol, 758mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 fat.
20/23

Vegan Jambalaya

Total Time 40 min
Servings 6 servings
From the Recipe Creator: This flavorful entree won’t leave you hungry since it uses convenient canned beans in place of meat. —Crystal Jo Bruns, Iliff, Colorado
Nutrition Facts: 1-1/3 cups: 281 calories, 3g fat (0 saturated fat), 0 cholesterol, 796mg sodium, 56g carbohydrate (6g sugars, 9g fiber), 11g protein.
21/23

Cajun Shrimp

Total Time 10 min
Servings 4 servings
From the Recipe Creator: 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. —Donna Thomason, El Paso, Texas
Nutrition Facts: 3 ounces cooked shrimp: 131 calories, 5g fat (1g saturated fat), 138mg cholesterol, 430mg sodium, 2g carbohydrate (0 sugars, 1g fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.
22/23

Best Ever Beans and Sausage

Total Time 1 hour 35 min
Servings 16 servings
From the Recipe Creator: 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! — Robert Saulnier, Clarksburg, Massachusetts
Nutrition Facts: 3/4 cup: 316 calories, 9g fat (3g saturated fat), 15mg cholesterol, 857mg sodium, 48g carbohydrate (19g sugars, 9g fiber), 13g protein.
23/23

Andouille Sausage and Peppers

Total Time 50 min
Servings 4 servings
From the Recipe Creator: 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. —Laurie Sledge, Brandon, Mississippi
Nutrition Facts: 1-1/2 cups: 257 calories, 11g fat (3g saturated fat), 65mg cholesterol, 759mg sodium, 24g carbohydrate (5g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.