Cajun Blackened Shrimp & Scallop Alfredo
The Bourbon Street Alfredo — blackened crust, silky cottage cheese sauce, zero apology.
Bourbon Street Lore
Seafood Alfredo is the most expensive way to eat badly. You pay $28 for shrimp and scallops, then drown them in a cream-and-butter sauce that costs more calories than the seafood costs dollars — and you still leave the table hungry two hours later. This rebuild keeps the two things that actually make the dish: the blackened crust, and a sauce that clings. The crust comes from a dry spice rub hitting a hot pan. The cling comes from blended cottage cheese, which turns silky in a blender and holds together over heat the way yogurt won't. Half the calories, double the protein, same shrimp and scallops.
Portion Matrix (Cooked Blackened Seafood — pasta & sauce as add-ons)
Cajun Blackened Shrimp & Scallop Alfredo
Tap a portion size. Watch the numbers move. That’s the whole book.
Per serving adds: high-protein pasta ~110–200 cal per 2 oz dry depending on brand • blended Alfredo sauce ~58 cal / ~8g protein per serving (cottage cheese, low-fat milk, Parmesan)
Macros: USDA FoodData Central (shrimp, cooked; scallops, cooked) + label data (low-fat cottage cheese, Parmesan, low-fat milk, high-protein pasta) • cooked weights • searing oil included in the seafood matrix.
The Numbers Up Front
Total Cooked Yield: ~64 oz / 1.8 kg finished dish (about 5 bowls)
Default Portion: 1 bowl — 12 oz / 340 g finished
✂️ Trim Trim Trim
The seafood needs nothing — shrimp and scallops are about as close to pure protein as the ocean gets. The sauce is the entire lever. Restaurant Alfredo is heavy cream, butter, and a mountain of Parmesan; this one is 1 cup of low-fat cottage cheese blended smooth, which delivers the same glossy coat with roughly 28g of protein built into it instead of 40g of fat. Two tablespoons of Parmesan do the savory work that half a cup used to. High-protein pasta is the second lever — same bowl volume, far better macros.
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📊 Before & After(per 12 oz bowl)
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Restaurant Seafood Alfredo | 580 | 18–20g | 28–30g | 70g |
| ⭐ Blackened Shrimp & Scallop Alfredo | 250–270 | 32–36g | 6–8g | 32–36g |
| You Saved / Gained | −330 cal | +15g protein | −22g fat | −36g carbs |
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