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✅ Hands-on tested by our editors📅 Reviewing meal kits since 2014📊 1,900 meals in our database🧾 Macros sourced from HelloFresh🔄 Availability checked weekly
Nutrition per serving
Protein16% · 27g
Carbs57% · 94g
Fat27% · 19g
4g
Fiber
1980mg
Sodium
3.9g
Protein / 100 cal
Per serving, as packaged by HelloFresh. Oils, salt & pepper added at home aren't included.
📊 How this meal stacks up
Benchmarked against every meal in our database
Protein rank
12th pctl
More protein than 12% of 1,474 meals
Protein density
3.9g /100cal
Leaner than 23% of meals
vs Seafood average
9% lighter
This690
Avg759
🧾 Diet fit
Based on this meal's macros per serving
✕ High protein✕ Low carb✕ Keto-friendly✕ Under 500 cal✕ High fiber✕ Lower sodium
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Allergens & dietary
Contains Allergens aren't itemized by this provider — check the package label before cooking.
Dietary✓ Pork-free
Allergen & dietary details are sourced from the meal provider and can change between weeks. Facilities are not certified allergen-free and trace cross-contact is possible. If you have a serious allergy, always confirm against the package label.
Ingredients
Green Bell Pepper
Veggie Stock Concentrate
Seafood Stock Concentrate
Tomato Paste
Jasmine Rice
Lemon
Shrimp
Cajun Spice Blend
Tomato
Worcestershire Sauce
Scallions
Flour
Garlic Powder
Celery
Salt
Sugar
Cooking Oil
Butter
Black Pepper
How to make it
1
Wash and dry produce.
Dice celery into ¼-inch pieces. Core and dice bell pepper into ¼-inch pieces. Trim and thinly slice scallions, separating whites from greens. Quarter lemon. Dice tomato into ¼-inch pieces.
2
Heat a drizzle of oil in a small pot over medium-high heat. Add rice; toast, stirring occasionally, until fragrant, 1-2 minutes. Add 1¼ cups water (2¼ cups for 4 servings) and a pinch of salt. Bring to a boil, then cover and reduce to a low simmer. Cook until rice is tender, 15-18 minutes.
Keep covered off heat until ready to serve.
3
Melt 2 TBSP butter and a drizzle of oil in a large pan over medium-low heat (for 4 servings, melt 4 TBSP butter and a large drizzle of oil in a large, heavy-bottomed pot).
Slowly whisk in flour, ensuring no lumps remain. Cook, whisking constantly, until mixture darkens and bubbles, 3-5 minutes. TIP: Mixture should have a toasty, nutty aroma.
4
Add celery and bell pepper to pan with roux. Stir to coat. Cook, stirring occasionally, until veggies are beginning to soften, 3-5 minutes.
Add scallion whites, tomato paste, seafood stock concentrates, veggie stock concentrate, Worcestershire sauce, and Cajun Spice Blend. Cook, stirring, until fragrant and slightly darkened, 1-2 minutes.
5
Add diced tomato, 1½ cups water (3 cups for 4 servings), ½ tsp sugar (1 tsp for 4), a squeeze of lemon juice, and a pinch of salt and pepper; stir to combine (making sure to scrape up any browned bits from the bottom of the pan). Bring to a boil, then reduce to a simmer and cover. Simmer, stirring occasionally, until slightly thickened, 10-12 minutes.
6
Meanwhile, rinse shrimp* under cold water, then pat dry with paper towels. Season with garlic powder, salt, and pepper.
Once stew has simmered 10-12 minutes, stir in shrimp. Cover and cook, stirring occasionally, until shrimp are cooked through, 6-8 minutes more.
Taste and season with salt and pepper if desired.
7
Fluff rice with a fork.
Divide shrimp étouffée between shallow bowls. Mound rice in center of bowl. Sprinkle with scallion greens. Serve with remaining lemon wedges on the side.
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Dice celery into ¼-inch pieces. Core and dice bell pepper into ¼-inch pieces. Trim and thinly slice scallions, separating whites from greens. Quarter lemon. Dice tomato into ¼-inch pieces.
2
Step 2
Heat a drizzle of oil in a small pot over medium-high heat. Add rice; toast, stirring occasionally, until fragrant, 1-2 minutes. Add 1¼ cups water (2¼ cups for 4 servings) and a pinch of salt. Bring to a boil, then cover and reduce to a low simmer. Cook until rice is tender, 15-18 minutes.
Keep covered off heat until ready to serve.
3
Step 3
Melt 2 TBSP butter and a drizzle of oil in a large pan over medium-low heat (for 4 servings, melt 4 TBSP butter and a large drizzle of oil in a large, heavy-bottomed pot).
Slowly whisk in flour, ensuring no lumps remain. Cook, whisking constantly, until mixture darkens and bubbles, 3-5 minutes. TIP: Mixture should have a toasty, nutty aroma.
4
Step 4
Add celery and bell pepper to pan with roux. Stir to coat. Cook, stirring occasionally, until veggies are beginning to soften, 3-5 minutes.
Add scallion whites, tomato paste, seafood stock concentrates, veggie stock concentrate, Worcestershire sauce, and Cajun Spice Blend. Cook, stirring, until fragrant and slightly darkened, 1-2 minutes.
5
Step 5
Add diced tomato, 1½ cups water (3 cups for 4 servings), ½ tsp sugar (1 tsp for 4), a squeeze of lemon juice, and a pinch of salt and pepper; stir to combine (making sure to scrape up any browned bits from the bottom of the pan). Bring to a boil, then reduce to a simmer and cover. Simmer, stirring occasionally, until slightly thickened, 10-12 minutes.
6
Step 6
Meanwhile, rinse shrimp* under cold water, then pat dry with paper towels. Season with garlic powder, salt, and pepper.
Once stew has simmered 10-12 minutes, stir in shrimp. Cover and cook, stirring occasionally, until shrimp are cooked through, 6-8 minutes more.
Taste and season with salt and pepper if desired.
7
Step 7
Fluff rice with a fork.
Divide shrimp étouffée between shallow bowls. Mound rice in center of bowl. Sprinkle with scallion greens. Serve with remaining lemon wedges on the side.
HelloFresh is the most popular meal kit in the US, offering 90+ recipes per week across Classic, Family, Veggie, Fit & Wholesome, and Quick & Easy plans.
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Among the prepared dishes in 's lineup, Louisiana-Style Shrimp Étoufée with HelloFresh's Louisiana Style Shrimp Étoufée: 690 calories, 27g protein. Seafood meal. Recipe, ingredients, and nutrition from MealFan. is one of the more straightforward options to prepare. It comes in at 690 calories per serving, with 27g protein, enough to cover roughly 35 percent of a 2,000 calorie day.
delivers weekly meals across the US. For testing notes, delivery details, and how compares to alternatives, read the review on MealFan.
Nutrition per serving
690Calories
27gProtein
94gCarbs
19gFat
4gFiber
1980mgSodium
Daily calorie contribution35% of 2,000 cal target
🍽️ Serves: 2 servings
⚠ Not ideal for
Vegans
Strict keto
Frequently asked questions
How many calories are in Louisiana-Style Shrimp Étoufée?
Louisiana-Style Shrimp Étoufée contains 690 calories and 27 g of protein per serving, portioned as HelloFresh's Louisiana Style Shrimp Étoufée: 690 calories, 27g protein. Seafood meal. Recipe, ingredients, and nutrition from MealFan..
Which meal service offers Louisiana-Style Shrimp Étoufée?
Louisiana-Style Shrimp Étoufée is offered by . Read the full review on MealFan for pricing, freshness ratings, and how compares to competitors.
❓ Frequently asked questions
How many calories are in Louisiana Style Shrimp Étoufée?+
Louisiana Style Shrimp Étoufée has 690 calories per serving, with 27g protein, 94g carbs, 19g fat.
Is Louisiana Style Shrimp Étoufée high in protein?+
It has 27g of protein per serving — moderate rather than high-protein.
How long does Louisiana Style Shrimp Étoufée take to make?+
About 10 minutes, rated hard difficulty, and it serves 2.
Does Louisiana Style Shrimp Étoufée list its allergens?+
HelloFresh does not itemize allergens for this meal — check the package label before cooking, especially for serious allergies.
How much does Louisiana Style Shrimp Étoufée cost?+
It runs about $9–$12/serving through HelloFresh.
What diets does Louisiana Style Shrimp Étoufée work for?+
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