This keto Vegetable and Jalapeño Shrimp Casserole is low-carb, grain-free, and an easy, filling meal you can make in under an hour! Seasonal vegetables, lean protein, herbs, and spices, all cooked in a casserole dish or cast iron skillet.
I married a man who 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.
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 husband). 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?
Shrimp Casserole Ingredients
Below is an overview of the ingredients and recipe. Please be sure to scroll down to the recipe card below for the complete details and nutrition information.
- Shrimp – You can easily substitute the shrimp for chicken, tofu, or even sausage.
- Red onion – Adds a sweet and savory flavor to the dish. Can be substituted with any kind of onion you have on hand.
- Tomato – A great source of vitamins C and K, potassium, folate, lycopene, and more. Feel free to use any large tomato you have on hand.
- Yellow squash and/or zucchini – Or use any vegetables that you like. Substitute with eggplant, carrot, or sweet potato…etc.
- Jalapeño – You can adjust the spice level by removing the seeds and the white pithy ribs.
- Cream – Feel free to substitute with your preferred non-dairy cream or milk for a dairy-free option.
- Eggs – The egg, butter, and cream mixture acts as a base, almost like a frittata.
- Grated parmesan – For a paleo/dairy-free option, substitute with nutritional yeast.
- Butter or oil – Butter, or a dairy-free butter alternative works best for texture.
- Garlic cloves – For the best results, use fresh raw garlic cloves, and mince them yourself.
- Arrowroot or cornstarch – Can be replaced with coconut flour or a gluten-free all-purpose flour.
- Kosher salt, black pepper, and red pepper flakes
How to Make Jalapeño Shrimp and Veggie Casserole
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.
- Preheat oven to 350°F.
- Peel and devein shrimp. If using frozen shrimp, thaw out ahead of time.
- Slice veggies. If you want to add more flavor to the dish, lightly sauté onion until fragrant. Lightly oil pan or casserole dish and evenly layer the rest of the vegetables in baking dish. Place shrimp on top or mixed within the veggie layers.
- Make egg mixture. Mix the cream, garlic, egg, starch, seasoning, and butter or oil. Whisk together until smooth yellow mixture is formed.
- Pour eggs over veggies. Then sprinkle top evenly with grated parmesan.
- Bake until the shrimp are cooked, eggs are set, and the veggies are nice and tender. 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.
Pro Top: 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!
More of Our Favorite
Gluten-free Casserole Recipes
Jalapeño Shrimp Veggie Casserole Recipe
- 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)
- ¼ cup sliced red onion
- One large tomato (sliced ⅓ inch thick)
- 2 yellow squash and/or zucchini (sliced ¼ inch thick)
- One jalapeño, sliced and deseeded
- ⅓ 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)
- ½ cup grated parmesan (see notes for non dairy option)
- ½ teaspoon crushed chili pepper flakes
- Fresh chopped cilantro to garnish
Instructions
- First, make sure shrimp is peeled and thawed out. Preheat oven to 350°F.
- 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 sliced 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.
- Mix the cream, garlic, egg, starch, seasoning, and butter or oil. Whisk together until smooth yellow mixture is formed.
- Pour the egg mixture evenly over the shrimp and veggies. Sprinkle the grated parmesan evenly over the top.
- Garnish with red pepper flakes.
- 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.
- *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 tablespoon coconut flour or 3 tablespoon GF flour in place of starch. Texture will vary. If doubling the recipe, gluten free all purpose flour works best (¼ c – ⅓ c)
- Prep Time: 10 min
- Cook Time: 45 min
- 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
Can you use egg beaters instead of eggs and oatly or almond milk instead of whole milk? Some in family are allergic to dairy products.
Hi Carol! Egg beaters should work! And you can most definitely use almond milk, it just might not be as creamy/rich. I would use half almond milk and half plain non dairy creamer if you have it! Let me know if that makes sense!
Can you use egg beaters instead of eggs and oatly or almond milk instead of whole milk? Some in family are allergic to dairy products.
I have made this recipe many, many times and my family loves it! Tonight I made it with artichoke hearts and spinach, along with the jalapeños. Yum!!
We love the recipe additions, Sue! Now we MUST try them too. 🙂 Thanks for the idea and loving this recipe so much.
Hmm. that’s not good! What type of flour did you use to bind the eggs? Happy to help remedy this!
I used corn starch. We doubled the recipe because we were meal prepping for the week. So it said 2 heaping tablespoons of cornstarch. I ended up using 3 because 4 felt like a lot. 2 of those were heaping one just a regular tbsp.
Ahh it could be because you doubled it. That can be tricky with cornstarch. I would use a GF flour next time. maybe 3 tbsp. Thanks for the feedback!
Actually if you are going to double it, I would use an All purpose GF flour. 1/4 c to 1/3 c
Ok I will keep that in mind for next time. Thank you for your help.
I have made this so many times. It is a go to recipe for me. I need to have hubby grow zucchini or squash, because that’s usually the only thing I’m out of. Thank you so much for this WONDERFUL dish!
stock up on zucchini and send me some! Haha! Yay!
Not a fan AT ALL, husband either. It was runny even though I used the correct amount of cornstarch. A waste of good shrimp & parmesan cheese. Will not recomend or make again. Sorry
I’m so sorry to hear that Vicki. We make this all the time and so do a lot of my readers.It’s never been runny. Were you shrimp previously frozen? Did you use 1/2 c parmesan? Would love to help figure out what went wrong.
Thanks for the amazing dinner recipe! We made it tonight and loved it! This will definitely be added into our recipe rotation!
wonderful! Thank you for feedback Rebecca
Thank you for sharing this awesome dish ideas. I would really love to prepare it at my end.
Thank you for sharing this awesome dish ideas.
Hi,
Is this freezable and if so how long would you cook it for to reheat it?
It should be! To reheat, you can either warm for a few minutes in the microwave or the oven. If using the oven, I would recommend 20- 30 minutes, covering with foil.
Question… have you ever made this with Ghee instead of butter? Do you think it would work the same?
I think it would work great! Just might taste a little more rich, if that makes sense?
Ha! I’m copying the recipe because my husband *loves* shrimp, but I don’t (it’s a texture thing). But it sure looks good – and maybe I can sub chicken in it or something else? I can’t really do eggs, either, but it sure looks good enough to try to eat it with even just the veggies, if I could get around that! Seems like, though, that with as many comments as there are from years ago for this recipe, why does it only have a 3.5 star rating?
sure, i would try it with chicken sausage. That would be good! And I have no idea why it’s 3.5 stars. Haha everyone always loved it. Probably glitch or something from pinterest?
This recipe caught my interest. I’m from New Orleans, so shrimp and spice are in my blood. I’m also a RN with my undergrad in Nutrition. I’m low carb and (mostly) gluten free as well, so I’m really excited to make this. I’ll be trying it out for our Thanksgiving dinner at work. Lots of MDs and RNs with different palates. I’ll keep you posted!
Oh yay! Let me know how it turns out for you Jen! And all the other RDs. 🙂
Satta Matka is very famous in India. And it is also known as Matka Gembling. Apart from India, Satta Matka is being played in many countries and this trade is expanding continuously. Kalyan Matka is the largest Satta Matka market. Kalyan market is actively operating in many countries besides India.
This was VERY DELICIOUS! So creamy. So rich! We loved it! This is going to be a regular dish in our house! Thank you and keep them coming!!!
Yaayyy! So glad y’all loved it, Joanie! You’re welcome!
This is literally my favorite recipe of the moment. When I first started low carb foods, I was so afraid that I would have to sacrifice flavor to become healthy but you have simultaneously married health and deliciousness! Thank you!
I love this veggie shrimp recipe. Normally I would have made shrimp and had a side of pasta, rice, or grits. This bake was so yummy I didn’t miss the carbs. Instead I made a side salad. Doubling up on the veggies. I added another jalapeño AND left the seeds in. We like spice in my house! Thanks for the great idea!
oh yay! we like the extra spice too. Thanks for the tips friend!
Very great post. keep up posting these kind of stuff.
Thank you!
Oh no, i’m sorry! that’s so strange, we love this one! It’s a reader favorite. Did you use fresh jalapeno?
Thank you for this recipe! I made it as written, but added two eggs and it turned out great. I used cooked shrimp, (sheer laziness), so I waited until after the first 25 minutes of baking before adding them. I used regular heavy whipping cream in the sauce. Seal of approval from not-so-picky husband and sometimes-picky-with-vegetables- 16 year old!
Oh I love it! glad the whole family liked it. Thanks luz!
It doesn’t get much easier to prepare than this. I’m going to try this for dinner tonight. it looks so yummy. Thanks
Hello,
What a coincidence, I already have a breakfast similar to the one you propose! A few details.
I start by mixing an organic kiwi (with the skin) and a banana (without the skin: p) bio. It’s a kind of puree, excellent!
I pause for 20-30 minutes in my meal, so as not to hinder the bioavailability of fruit micronutrients (during this time, I will do my toilet for example so no waste of time).
Then, I continue my breakfast by taking a mixture of organic whole oat flakes, buckwheat petals and / or organic sponges, goji berry and sprinkling with cinnamon. I pour oat milk and presto! 1’10 in the microwave.
Later in the morning, I take an infusion, a green tea or a Yannoh type coffee substitute.
Good continuation.
Does this taste ok left over?
For sure! It also make a great breakfast taco filling ?
You should not rate the recipe if you haven’t actually made it yet.
This is a healthy and delicious meal for busy weeknights. I know the whole family would enjoy this. Thanks for sharing.
Anytime! Let me know how your family likes it:) it’s one of our favorites!
I love your site- wonderful recipes… Thanks for sharing 🙂 I’m always trying something new!
Thank you so much, that means a lot!
Wow, it’s amazing dear and inviting too. I learned a few tricks with this recipe! Thanks for sharing with us…
Thank you! It’s my pleasure 🙂
This recipe looks fantastic and your photos are so lovely. Thanks for sharing.
This looks amazing I’m going try making this for lunch tomorrow!
It’s one of my favorites ? let me know how it turns out!
Hi! How much regular AP flour would I use in this recipe? Thanks!
This recipe is deeee-licious. Easy and fast to make especially if you’re good with a knife. I will make it again
awesome! So glad you approve craig!
My husband doesn’t like squash or zucchini so I used broccoli and mushrooms. He loved it. I would definitely make it again.
wonderful! I’m so glad. I”ll have to try that Ellie!
It was a very good post indeed. I thoroughly enjoyed reading it in my lunch time. Will surely come and visit this blog more often. Thanks for sharing.
So I made this for dinner tonight and my husband and I both loved it! I used regular flour and heavy whipping cream.
woohoo yay! So glad. It’s a fav here too. Did you find this recipe on pinterest? Thanks for feedback
This recipe looks delicious! Are there any recommendations for egg substitutions in this particular dish?
Hmmm well, you could put it on top of a socca pizza instead. That’s egg free. https://www.cottercrunch.com/avocado-tomato-gouda-socca-pizza/
Thanks for your sharing. Hope you can contribute more quality posts to this page. Thank you!
How much if you us cornstarch? Mary
sorry about that. just updated recipe! It should be 2-3 tbsp. Let me know if you see that in the notes now.
Hi,
I’m thinking about making this recipe tonight which flour did you use?
I actually think corn starch or arrowroot starch work best. That’s what I usually use. Keep me posted!
I loved the shrimps + veggies. Absolutely delicious and healthy!
LOVE THIS GIRLFRIEND!
OMG! This sounds UNREAL
Love the veggies in there!
me too! The more the better. 😉
Beautiful update, friend! I need to make shrimp more often. It’s so quick and easy – I’m not sure why I always forget about it! Lol!
Loving this recipe so much! Thanks for sharing:)
irinathayer.com
My mixture was paste like when I mixed the ingredients together. What did I do wrong? Please help
Hi! Sorry about that, what Parmesan did you use? Shredded or crumbles?
This recipe is heavenly!!! My new absolute fav! Thanks for sharing!
so glad you enjoyed!
What do you mean by parmesan crumbles? Is that shredded parmesan or grated Parmesan?
Oh thanks for noticing that. I used grated but shredded works as well.
Thank you for the recipe.
Have a nice Sunday.
Gretings from Greece.
So I made this for dinner tonight and my husband and I both loved it! I used regular flour and heavy whipping cream. I mixed in the melted butter with the flour (so it wouldn’t scramble the eggs) then added the flour/butter mixture in with the eggs. I also added a bit more cream whisking to make it smooth. 30 minutes in the oven was all it needed. I sprinkled red pepper flakes, cilantro and a little bit of salt when it was done. Will definitely be making this again!
Wonderful!! So glad! Love that it baked faster too
Please Rush the answer. Family coming tomorrow. How can I incorporate already cooked peel and eat shrimp into this recipe? Two of them r Low carb.
Hi rhonda! So what I would do is cook the veggies in the pan for 20 minutes, with the mix, etc. Then toss int he shrimp and cheese and cook for another 10. Just to warm it up and melt the cheese,, etc. Does that make sense? Keep me posted!
Hello,
Have you tried making this with regular flour? I don’t want to buy almond flour if I don’t have to but I don’t want to ruin the recipe either. This looks amazing!
Danielle
sure! I’ve had a few other people try it with regular flour. I think it worked great for them. Maybe check on it while cooking, just in case. Keep me posted
Thanks. What should I be checking for though? I’ve never made it so I’m not sure what to look for…
sure, the almond flour has more fat, so it takes longer to cook. If you use regular, just check for shrimp doneness and crispy topping around 30 minutes perhaps. Does that make sense?
Perfect! Thanks!
I cannot believe it took me this long to find your space here! Your recipes look fantastic and I am so excited to try this one! I am MS and am trying to lower my meat intake, especially red meat and have been on the hunt for some great recipes that aren’t full of gluten and dairy and I’m so excited I stumbled upon your site while looking for vegan mac and cheese! Thanks!!
So glad to connect Danielle! Let me know if you have any questions or need any more recipes!
Hi! I am looking forward to making this today. I could not however find almond flour. Can I use regular flour instead? Or leave the flour out completely? Thanks!
Sure! Think a little regular flour would work! Keep me posted
Emily, did you end up using regular flour? Just wondering how it turned out.
Pinned this recipe on Pinterest. Tonight was the night that I made it and it was amazing. Love the combination of the all the veggies, especially the jalapeños, and shrimp. I did use coconut flour. When you use coconut flour in place of almond flour it is in a ratio of 1/4 of the almond flour. So, in this recipe I used 2 tablespoons instead of 1/2 cup. Added a little extra liquid, and it came out great. I have moved this recipe to my Favorite Folder. One to be made again and again and will try it with other veggies. Thanks for the recipe Lindsay.
Oh wonderful Gail! Thanks for letting me know about the coconut substitutions. Do you mind if i put that in the recipe notes?
Just wish the number of servings were listed.
Oh sorry about that! I thought it was up there. I would say about 5- 6. It’s a regular size casserole dish but a ton of a veggies. So really depends on your appetite. Haha! Does that help? I will update the recipe
HELP! So I think I fudged up somewhere making this recipe (it’s currently in the oven!) Because the ingredients being mixed into the bowl were more of a cookie dough consistency instead of something that I could “pour over” the shrimp and veggies, so added another 1/3 cup of cream and an extra TBSN of butter (Paula approved, I hope!) But still didn’t help much. I just tried to spread as evenly as possible over the shrimp&vegg…currently hoping it will “Melt” into the rest.
I guess I should add that I used coconut flour instead of almond flour, not sure how much of a difference it makes…
Any tips for the next time I attempt?!
Oh no! So sorry! I would check the bake at 30 minutes. It might be a little runny but should bake. Keep me posted!!
And coconut flour cooks faster so it could take 30 or up to 45
Do you really cook the shrimp for 45 minutes? Isn’t it way over cooked?
I think it just depends on the size of shrimp you use. I would check around 30 minutes, depending on if your veggies are done. Let me know if you try it!
I’ll try that! Thanks!
You quoted Outkast. My day has been made.
I’m always trying to get the Hubby to eat and love dishes packed with foods he doesn’t adore. It’s a thing. No explanation necessary. 🙂
Haha glad someone noticed . Everyone else is too young haha
Love veggie bakes like this and I know my husband would love the spice! I need to try this soon!
yea!! husband friendly for sure! let me know if you try it Jessica
My bf isn’t a huge fan of shrimp either, which just means I eat his portion of all the skrimp dishes, ha! I’m loving this shrimp n veggie bake! I could see it being a huge hit at girls night, slash Julia’s night in when her bf is out of town 😉 Love it, want it!
Let’s have a girls night and eat all be shrimp! Haha
I was convinced by the looks 🙂 no argument there, shrimp and jalapeño are awesome together but eating whole jalapeños with seeds and all are far too spicy for me to handle. Awesome recipe!
I so agree!! Best combo! Let me know if you try it Silvia!
I love it when healthy food is as flavor-packed as this! This is one gorgeous veggie bake!
Thanks friend! Let me know if you try it!
This recipe looks so amazing. My go to veggies are peppers, asparagus and broccoli and cauliflower.
that’s a great combo for sure!
YUMMMMMMM! I love shrimp. I have almost all the ingredients for this dish. I might need to make it tomorrow. Jambalaya is one of my favorite shrimp dishes!
you know it! jambalaya is fab too! let me know if you try this jen!
This recipe totally came at the right time! One of our friends just dropped over a bunch of bags of different chillis and a whole pile of jalapenos yesterday! Jesse will LOVE this!
you can’t just post a casserole and call it a bake 😉
Just kidding, this looks DELICIOUS and not going to lie, I’d eat it cold…in a baguette. (childhood meal right there)
well aren’t you clever. .. buddy! Haha. But now yo have me wanting this as a sandwich. with vegemite??
That’s it–I TOTALLY have to try making this recipe! Shrimp is one of my absolute favorites, and using tons of veggies in an egg dish is always a must!
I love shrimp. LOVE IT. Add spice and veggies and, uh, this is totally perfect. I’m super excited to give it a shot!
woohoo! let me know if you try it ellen!
Made this tonight and it was SO GOOD. I used coconut oil, coconut cream and nutritional yeast to make it paleo and it got no-questions-asked rave reviews from three people (including me) who love butter + cheese. Such a good summer comfort meal! 🙂
YUM!!!! I love everything about this! But, I’m sorry this is really more of a casserole, not a bake. 😉
you’re funny. 😉 yea, whatever. casserole bake.. hot dish. It’s good! haha.
This looks like the next thing I’m going to make with shrimp! 😀
woohoo, keep me posted Ash!
Kiwi sounds like Vegas. Except for the spice. I forget and make things to MY spice preference and she’s running for the milk (or beer, let’s be real). She’s totally be on board with this… we’ve been grilling out Sizzlefish shrimps more lately and that seems to go over well too.
Wow…such a delicious combination! Love this CASSEROLE!!! <– kidding! I think "Bake" is the right term here. 🙂
Sounds perfect, Lindsay!
Lindsay, I’ve lived in the south for more than 20 years and I hadn’t come across jalapeno shrimp – I need to get out of the rock I’m under! This bake sounds wonderful – so, can your kiwi eat habaneros like he eats jalapenos? I tried – but fire…burning fire…in ma mouf and belly and everything in between GAHHHH!!!!
he sure has! although he almost died. haha kidding. Well, he loves peppers. Crazy!
I know Kyle wishes I’d cook with shrimp more!! Shrimp is actually one of the only seafoods I can do cooked.
Ohmigerd! Not only is this casserole/frittata/quichy/egg bake thingy GORGEOUS, it’s filled with all of my favorite veggies from the garden, and SHRIMP! I mean, seriously… it’s like you channeled your inner “Boo” to make this. OH, and you made it spicy (YAY!) and then you went over the top for your friend Becca and you made this veggie bake LOW CARB.
There’s nothing left to do but kiss you. <3
It is so colorful!!!!!!!
omg YUM! casseroles and bakes are the best because they make for the easiest leftovers!!
shrimp and veggies is like my favorite dinner ever! Love that you added in jalapeño too! Perfect healthy dinner <3
Hey Lindsay! I’ve been a little quiet lately but I’ve been reading. This recipe looks amazing! I need to get out and get the ingredients to make it asap!
So good to hear from you Heather!! And let me know if you try it, ok? Email or comment anytime!!xxoo
This dish is amazing! I just made shrimp on Monday! I haven’t been making it much. That definitely needs to change. OMG…your husband eating full jalapeños actually scares me!
You said shrimp. You said jalapenos, you stuffed it with Mexican spices and veggies.
Let’s. Go.
Your husband is crazy for eating jalapeño seeds omg! This looks insanely delicious and yes it’s totally a bake! Much better than any casserole lol 🙂
haha yes! no casesrole!
What are Parmesan crumbles ?
it’s just parmesan grated, finely. Does that make sense? a store bought container works!
What kind of cream is used?
You can use regular cream, coconut cream, or even almond milk.
I’d say coconut cream or regula cream make it more rich, if that makes sense?
This recipe is DELICIOIUS but I cant find updated Macros on My Fitness Pal – (I like your new numbers MUCH more)? Thanks so much!
Hi barb! I use a custom nutrition calculator since I’m a nutritionist. But also try spark recipes for custom nutrition! Keep me posted