Bariatric Cajun Shrimp & Sausage with Butternut Squash Noodles

Introduction

There’s something about Cajun food that instantly wakes up your taste buds. The bold spices, the smoky heat, and the way every bite feels like a celebration—it’s comfort food that doesn’t hold back. But if you’ve had bariatric surgery, you probably know the challenge: how do you enjoy that big, bold Cajun flavor without the heavy pasta or calorie-dense sauces? That’s exactly why I created this Bariatric Cajun Shrimp & Sausage with Butternut Squash Noodles recipe.

This dish is the answer to every craving I’ve ever had for creamy, spicy Cajun pasta—without the carb crash or the discomfort that can come with traditional versions. The shrimp are juicy and tender, the sausage adds savory depth, and the butternut squash noodles act as the perfect bariatric-friendly swap for pasta. The result? A dish that feels indulgent but is light, protein-packed, and absolutely kind to your new lifestyle.

Whether you’re newly post-op, maintaining long-term, or just someone who wants a lower-carb way to enjoy Cajun flavors, you’ll fall in love with this recipe. The best part is how quickly it comes together, making it perfect for a weeknight dinner or meal prep.

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Why You’ll Love This Recipe

• 🌶️ Bold Cajun flavor – smoky, spicy, and deeply satisfying.
• 🍤 High protein – shrimp and sausage make this meal bariatric-friendly.
• 🍠 Low-carb noodle swap – butternut squash ribbons instead of pasta.
• ⏱️ Quick & easy – ready in under 30 minutes.
• 👨‍👩‍👧‍👦 Family-friendly – bariatric eaters and non-bariatric loved ones will enjoy it equally.
• 💡 Customizable – spice it up or tone it down depending on your preference.

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My Personal Experience

The first time I made this Bariatric Cajun Shrimp & Sausage with Butternut Squash Noodles, I’ll be honest—I was skeptical. Could a squash really take the place of pasta? Would my family give me side-eye for swapping noodles for veggies?

What surprised me was how perfectly the butternut squash noodles absorbed the smoky Cajun spices and creamy sauce. Instead of feeling like a substitute, it felt like the recipe was meant to be made this way all along. I even remember my husband going back for seconds and asking, “Wait, this isn’t pasta?”

As someone living with bariatric needs, finding meals that feel indulgent while still being gentle on your stomach is gold. This recipe ticks every box. It gives me the satisfaction of Cajun comfort food without the heaviness, and it’s become one of those recipes I look forward to making again and again.

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Required Equipment

Skillet

A large skillet is essential because we’re cooking both the shrimp and sausage, and then building the sauce in the same pan. Using one pan keeps the flavors layered and the cleanup minimal. If you don’t have a skillet, a wide frying pan works too—just make sure it’s big enough so nothing gets overcrowded.

Cutting Board & Sharp Knife

Since we’ll be slicing sausage, chopping garlic, and prepping the squash noodles (if you’re not buying them pre-cut), a sturdy cutting board and sharp knife are non-negotiable. Dull knives make slicing squash harder than it needs to be.

Spiralizer or Vegetable Peeler

If you’re making your own butternut squash noodles, a spiralizer will give you long, spaghetti-like strands. A julienne peeler or even a regular vegetable peeler works too, though the noodles will be slightly wider. Pre-cut squash noodles are an easy alternative if you want to save time.

Mixing Spoon or Tongs

You’ll need something to toss the shrimp, sausage, and noodles together without breaking them apart. I like using silicone-tipped tongs, but a wooden spoon works just as well.

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Ingredients & Substitutions

• 12 oz shrimp (peeled & deveined) – Shrimp is a lean protein powerhouse that cooks in minutes, making it perfect for bariatric meals.
  • Substitute: Chicken breast cubes if shrimp isn’t your thing.
• 6 oz turkey or chicken sausage, sliced – Adds smoky depth without being overly fatty.
  • Substitute: Beef sausage works too, but choose lean options to keep points low.
• 4 cups butternut squash noodles – These are the heart of the recipe, standing in for pasta while staying light and vitamin-rich.
  • Substitute: Zucchini noodles, spaghetti squash strands, or even shirataki noodles.
• 1 tbsp olive oil – Helps sear shrimp and sausage while keeping them juicy.
  • Substitute: Avocado oil or light cooking spray if you want to save calories.
• 2 cloves garlic, minced – Boosts flavor and aroma, essential for Cajun dishes.
  • Substitute: Garlic powder if fresh garlic isn’t on hand.
• 1 tsp Cajun seasoning – The magic spice blend that ties everything together.
  • Substitute: Make your own with paprika, cayenne, onion powder, and thyme.
• ¼ cup chicken broth – Keeps everything moist and helps create a light sauce.
  • Substitute: Vegetable broth or even water with a squeeze of lemon.
• 2 tbsp Greek yogurt – Adds creaminess without heavy cream. Plus, it’s protein-rich.
  • Substitute: Light sour cream or ricotta cheese.
• Salt & black pepper to taste – Always adjust to your preference.

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How to Make Bariatric Cajun Shrimp & Sausage with Butternut Squash Noodles

Step 1: Prep the Ingredients

Peel and devein your shrimp if needed, slice the sausage into coins, and prepare your squash noodles. If you’re spiralizing squash, try to keep the strands even for consistent cooking.

Mini Tip: Pat the shrimp dry before seasoning so they sear instead of steaming.

Step 2: Cook the Sausage

Heat half of the olive oil in a skillet over medium heat. Add sausage slices and cook until golden brown on both sides, about 4–5 minutes. Remove and set aside.

Mini Tip: Don’t overcrowd the pan—this helps the sausage caramelize properly.

Step 3: Sear the Shrimp

In the same skillet, add the remaining oil. Toss in the shrimp with a sprinkle of Cajun seasoning. Cook 1–2 minutes per side until pink and curled. Remove and set aside with the sausage.

Step 4: Build the Sauce

Lower the heat slightly. Add minced garlic and sauté for 30 seconds. Deglaze the skillet with chicken broth, scraping up the flavorful bits. Stir in Greek yogurt until creamy. Season with more Cajun spice, salt, and pepper.

Mini Tip: Don’t boil Greek yogurt—it can curdle. Keep the heat low while stirring it in.

Step 5: Add the Noodles

Toss the butternut squash noodles into the skillet. Cook for 3–4 minutes until just tender but not mushy.

Step 6: Combine & Serve

Return shrimp and sausage to the pan. Toss gently until everything is coated in the creamy Cajun sauce. Serve warm, garnished with fresh parsley or a sprinkle of extra seasoning.

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Common Mistakes to Avoid

• Overcooking shrimp – They only need a couple of minutes per side.
• Mushy squash noodles – Cook them briefly; they should be slightly firm.
• Too much Cajun spice at once – Start with less, then taste and adjust.
• Skipping the deglaze step – That’s where the flavor hides!

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Pro Tips for Best Results

• Always cook the sausage first—it releases flavor that enhances the whole dish.
• Keep the sauce light by using Greek yogurt instead of cream.
• For more heat, add a pinch of cayenne or red pepper flakes.
• Meal-prep friendly: make the shrimp and sausage ahead, then toss with noodles before serving.

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Bariatric Nutrition & Strategy

This recipe is bariatric-friendly because it’s:

• High in protein – shrimp and sausage provide muscle-supporting nutrition.
• Low in carbs – swapping pasta for squash keeps it gentle on your stomach.
• Balanced – you get lean protein, fiber-rich veggies, and satisfying flavors without heaviness.

It’s a recipe that fits seamlessly into post-op eating plans, especially for dinner or meal prep lunches. Pair with a small side salad or roasted veggies for a complete plate.

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Variations You Can Try

• Spicy Cajun Kick – Add extra cayenne or hot sauce.
• Creamier version – Stir in light cream cheese instead of Greek yogurt.
• Seafood twist – Swap sausage for scallops or crab meat.
• Vegetarian swap – Use plant-based sausage and extra veggies.

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Tips for This Recipe

• Garnish with fresh herbs for extra color and freshness.
• Serve in a shallow bowl to keep sauce and noodles together.
• Double the recipe—it reheats well for meal prep.

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Optional Additions

• Bell peppers or mushrooms sautéed with the sausage for extra volume.
• A sprinkle of Parmesan cheese for richness (watch portions for bariatric).
• Lemon zest for brightness.

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Serving Ideas

• Perfect as a weeknight dinner.
• Great for meal prep containers.
• Serve for family dinner—no one will know it’s bariatric-friendly!

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Storage Recommendations

• Fridge: Store in an airtight container for up to 3 days.
• Freezer: Shrimp can become rubbery, so freezing is not recommended.
• Reheat: Gently reheat in a skillet or microwave with a splash of broth.

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Frequently Asked Questions

1. Can I freeze this recipe?
Not ideal—shrimp and squash noodles don’t freeze well. Best enjoyed fresh or refrigerated.

2. Can I use zucchini noodles instead of butternut squash?
Yes! Zucchini noodles are a great low-carb swap, but they release more water, so cook them very briefly.

3. How is this recipe good for bariatric diets?
It’s high-protein, low-carb, and uses squash noodles instead of heavy pasta, making it lighter and easier to digest.

4. Can I make this in the air fryer?
You can cook the shrimp and sausage in the air fryer, but the sauce and noodles are best done stovetop.

5. What if I don’t like shrimp?
Use chicken breast cubes or extra sausage instead.

6. Is this spicy?
It has a mild Cajun kick. Adjust the spice blend to suit your heat preference.

7. Can I meal prep this?
Yes! Just store components separately and combine before reheating.

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Nutritional Breakdown (Per Serving)

• Calories: 240
• Protein: 28g
• Fat: 9g
• Total Carbs: 12g
• Fiber: 3g
• Net Carbs: 9g
• Sugar: 4g
• Sodium: 590mg

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Recipe Snapshot

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Course: Main Course
• Cuisine: Cajun, Bariatric-Friendly
• Servings: 4
• Calories per serving: 240