🔥 Introduction:
Creamy Cajun Shrimp & Rice Bake is a hearty, comforting Southern-inspired dish that brings together bold Cajun spices, tender shrimp, creamy cheese sauce, and perfectly baked rice. It’s a one-pan wonder — perfect for weeknight dinners or potlucks — combining deep Louisiana flavors with the convenience of a casserole.
📜 A Brief History:
Cajun cuisine originates from the French-speaking Acadians who settled in Louisiana after being expelled from Canada in the 18th century. They adapted their French cooking styles to the local ingredients — resulting in bold, rustic dishes. Cajun food is known for its use of spices like paprika, cayenne, and garlic, and proteins like shrimp, sausage, or chicken.
This shrimp & rice bake modernizes those traditional flavors by marrying them with creamy, cheesy casserole elements that gained popularity in American homes during the 1950s and 60s. The result is a fusion of comfort and culture.
🛒 Ingredients:
Serves: 4–6
Prep Time: 20 mins
Cook Time: 30–35 mins
Total Time: ~1 hour
For the Cajun Shrimp:
1 lb (450g) large shrimp, peeled and deveined
1 tbsp Cajun seasoning
1 tbsp olive oil
1 tsp smoked paprika
Salt & pepper to taste
For the Rice Bake:
1 cup uncooked long-grain rice (e.g., jasmine or basmati)
2 ½ cups chicken broth
1 tbsp butter
1 small onion, diced
1 bell pepper (red or green), diced
2 cloves garlic, minced
1 cup heavy cream
1 cup shredded cheddar cheese
½ cup grated Parmesan cheese
1 tsp dried thyme (optional)
½ tsp crushed red pepper flakes (optional)
Chopped parsley or green onions for garnish
🥘 Instructions:
🔹 Step 1: Season and Cook the Shrimp
Toss the shrimp with Cajun seasoning, paprika, salt, and olive oil.
In a skillet over medium-high heat, sauté the shrimp for 2–3 minutes until pink and just cooked through.
Remove from heat and set aside.
🔹 Step 2: Cook the Aromatics
In the same skillet, melt butter and sauté diced onions, bell peppers, and garlic for 4–5 minutes until soft and fragrant.
🔹 Step 3: Combine the Base
Preheat oven to 375°F (190°C).
In a large mixing bowl (or the baking dish itself), combine:
Uncooked rice
Sautéed vegetables
Chicken broth
Heavy cream
Cheddar cheese
Parmesan
Dried thyme and red pepper flakes
Mix everything thoroughly.
🔹 Step 4: Bake the Dish
Pour the mixture into a greased 9×13” baking dish.
Cover tightly with foil and bake for 30 minutes.
Remove foil, stir gently, and layer cooked shrimp on top.
Bake uncovered for an additional 5–10 minutes or until the shrimp is hot and the rice is tender.
🔹 Step 5: Garnish and Serve
Let rest for 5 minutes, then garnish with chopped parsley or green onions.
Serve hot and enjoy!
💪 Health Benefits:
Shrimp: High in lean protein, low in calories, rich in selenium, B12, and iodine.
Bell Peppers: Packed with vitamin C and antioxidants.
Cajun Spices: Can help boost metabolism and aid digestion.
Rice: Provides energy from complex carbohydrates.
Dairy (Cream & Cheese): Offers calcium and healthy fats (in moderation).
Tip: You can make this dish lighter by using reduced-fat cheese or subbing heavy cream for Greek yogurt or coconut milk.