Low Carb Jambalaya with Chicken, Shrimp and Sausage is a healthful and nutritious twist on the New Orleans classic that’s made with cauliflower “rice.”
Because my husband and I are from Wisconsin, we’re diehard Packer fans. However, right now our entire family is enjoying a fling with the New Orleans Saints.
My second cousin (the son of my first cousin) has become a key player his rookie year as a New Orleans Saint and teams like the Broncos are kicking themselves for not signing him. He’s Ryan Ramczyk, Offensive Tackle, #71. We’re all just a little proud!
In celebration, I’m sharing this Low Carb Jambalaya with Chicken, Shrimp and Sausage recipe that’s been killing it lately with my clients.
My classic Jambalaya with Chicken, Shrimp and Sausage recipe made with white long-grain rice has been a client favorite for a long time. However, as with most people, my clients want healthier alternatives to their favorite dishes. This New Orleans classic is made with cauliflower “rice” instead for a low carb jambalaya.
Thank you to the genius who created cauliflower “rice!” Like my cousin’s son, cauliflower is rocking it right now. Years from now we’ll look back on this time as the “cauliflower revolution” because cauliflower is everywhere!
Tips for making cauliflower rice:
I’ve made cauliflower “rice” and cauliflower “mashed potatoes” for clients A LOT. Let me just say one more time: A LOT. Here’s what I know for sure about cauliflower “rice:”
- If not hand-chopping the cauliflower, opt for packaged cauliflower “rice” (also known as “pearls”) if at all possible.
- If you process cauliflower florets in a food processor, it’s difficult to get them uniform and you run the risk of over-processing them. Cauliflower has a lot of water in it which can turn your “rice” into a mushy mess in no time. A bag is not that much more expensive than a whole head; save heads for roasting, salads, soups, etc.
- Hand-grating the cauliflower is going to give you a better result but it’s tedious.
- Cauliflower “rice” is best cooked in the oven. This discovery was life-changing! The dry heat of the oven dries out the cauliflower so that you end up with separate “grains.”
Be sure to use a high-quality Cajun seasoning blend such as Penzey’s. Morton & Bassett is also great. (Affiliate link)
Oh, yes! You’ll be saying laissez le bon temps rouler with Low Carb Jambalaya with Chicken Shrimp and Sausage!
Be sure to check out these other cauliflower recipes perfect for a low-carb lifestyle:
- Everything Bagel Spice Whole Roasted Cauliflower
- Cabernet-Braised Beef Short Ribs with Cauliflower – Leek Puree
- Brined Whole Roasted Tandoori Cauliflower
- Cauliflower Grits with Gouda Cheese and Blackened Shrimp
- Roasted Cauliflower with Mustard Caper Browned Butter
- Chicken with Romesco Sauce and Saffron Cauliflower Rice
Helpful tools and equipment (Affiliate Links):
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Low Carb Jambalaya with Chicken, Shrimp and Sausage
Low Carb Jambalaya with Chicken, Shrimp and Sausage is a healthful and nutritious twist on the New Orleans classic that's made with cauliflower "rice."
Ingredients
- 2 boneless skinless chicken breast halves
- 4 tablespoons olive oil, divided
- salt and freshly ground black pepper
- 2 tablespoons Cajun seasoning, preferably salt-free, divided
- 1 bag (16-ounce) cauliflower "rice" or "pearls" --OR-- 1 large head cauliflower, grated
- 1 large onion, finely chopped
- 2 stalks celery, chopped
- 1 red bell pepper, chopped
- 4 cloves garlic, minced
- 1 tablespoon Hungarian paprika
- 4 links Andouille sausage, halved lengthwise and sliced
- 1 can (15-ounce) petite diced tomatoes, undrained
- 8 ounces large peeled and deveined shrimp
- Tabasco sauce, to taste
- 1/4 cup chopped fresh parsley, divided
Instructions
- Preheat oven to 375 degrees. Place chicken breasts on a nonstick baking sheet. Drizzle with 1 tablespoon olive oil. Season evenly with salt, pepper and 2 teaspoons Cajun seasoning. Bake for 22 - 25 minutes or until cooked through to 165 degrees.
- Place cauliflower on a nonstick baking sheet (or line a baking sheet with nonstick aluminum foil or parchment paper). Drizzle with 1 tablespoon olive oil and season with salt, black pepper and 1 teaspoon Cajun seasoning. Toss so that seasonings are evenly distributed. Roast for 10 minutes alongside the chicken.
- Meanwhile, heat remaining 2 tablespoons oil in a large skillet or saute pan over medium-high heat. Add the onion, reduce heat to medium and cook 4 - 5 minutes. Add the celery and red bell pepper and continue cooking another 7 - 8 minutes or until very soft. Keep heat at medium.
- Add the garlic, paprika, Andouille sausage and cook 2 minutes. Add tomatoes and shrimp and cook, stirring often until shrimp is cooked.
- Cut the chicken into 1/2-inch pieces. Add to pan along with cauliflower and heat through. Adjust seasonings and add Tabasco sauce to taste.
- Add half the parsley. Transfer to a serving platter and garnish with remaining parsley.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 520Total Fat 30gSaturated Fat 7gTrans Fat 0gUnsaturated Fat 20gCholesterol 196mgSodium 2920mgCarbohydrates 22gFiber 9gSugar 10gProtein 43g
Dan says
Hi Carol,
I am making this now and it looks amazing. I am curious why you add the garlic with the sausage rather than with the onions and other aromatics like I’ve normally seen.
Can you elaborate a little on the reasoning for this?
Thanks so much,
Dan
Carol says
Hi, Dan, Thanks so much for your question. I really like garlic and think the garlic flavor fades too much if added too early. It’s still going to cook a fair amount so you don’t get blasted with raw garlic. If you feel more comfortable adding it a bit earlier, then definitely do that. Thanks again and hope you enjoy!!
Heather says
Delicious! I used chicken thighs instead of breasts and tomato paste in place of diced tomatoes but it came out perfect! Thanks so much for the recipe!!
Carol says
Hi, Heather, Thanks so much and so glad you enjoyed! Chicken thighs will definitely work great, too. Hope you’ll stick around and try some of my other lower-carb recipes!
Janet says
Hello Chef, I changed to a Keto lifestyle over 2 years ago and this Jambalaya is one of the very best recipes I’ve tried! It will absolutely become a regular on my table. I have used your cauli rice oven method many for other applications as well. THANK YOU for creating this outstanding low carb version!
Carol says
Hi, Janet, Wow! Thank you so very much and your comment really made my day! Doing cauliflower rice in the oven really does make all the difference! Thanks again and hope you’ll try some of my other low carb recipes!
Jeaneet says
This was pretty good. I may have added to much tomato to the pot but I will definitely make this again. Thanks for the recipe!
Carol says
Hi, Jeaneet, Thanks so much, you are very welcome and glad you enjoyed!
Gemma says
I googled low carb jambalaya half halfheartedly and was pleasantly surprised to find one. It was the best one I ever made because the vegetables kept their crispness, it was not dry at all and the flavor was incredibly delicious. Confession – I did use jasmine rice instead of the the cauliflower and the dish was insanely good. Definitely better than all the television chefs’ I cooked over the years.
Carol says
Hi, Gemma, Wow! I’m blushing! Thanks so very much and glad you enjoyed!
Mary says
Can you make this ahead of time and re-heat without it getting too dry?
Carol says
Hi, Mary, Thanks so much for your question. I do this frequently for my personal chef clients so, yes, it can be done ahead of time. Just be sure to not overcook the shrimp or the cauliflower. Add a little chicken broth if necessary to keep it moist. Thanks again and hope you enjoy!
Kevin says
I usually read a bunch of recipes and pull ideas from many to make a dish. This should be made as directed. I needed a low carb meal and decided on jambalaya. I read a number of recipes, but this one seemed superior in all aspects so I followed it as written. This was outstanding. I love the flavored roasted ‘rice’. I am so glad I didn’t try anything different. This was a total success. Flavors were on, ratio of meats and veg was just right. The only minor change was that I fired up the smoker to cook the chicken and sausage. Will make again (and again, likely).
Carol says
Thank you so very much, Kevin! What a great way to start my day! I will sometimes do the same thing or just use a recipe as a guide or idea so I really appreciate your saying this recipe is spot on.
Thank you again and I hope you’ll keep in touch!
Amy says
Question, I have frozen cauliflower rice and shrimp, should both of these be thawed first before cooking them?
Carol says
Hi, Amy, Thanks so much for your question. I don’t think you need to thaw the frozen cauliflower rice, but you may want to increase the roasting time a little. As far as the shrimp, I always thaw it before cooking and adding it to anything. I’ve found frozen shrimp, even if peeled and deveined can still have debris on it like pieces of shells and veins. Thanks again and hope you enjoy!
Chris says
You likely won’t ever read this but on the off chance you do, this is absolutely fantastic. Just tried it and I was skeptical, but I’m amazed at this recipe
Carol says
Thank you so much, Chris! So glad you enjoyed and I definitely read all the comments I receive and appreciate when someone takes the time to provide something worthwhile. Thanks again!
Juanelo says
This jambalaya recipe is awesome! I tried it with fish instead of chicken because I do “catch and cook” videos on YouTube. My recipes are all low carb. This turned out to be one of the best recipes I’ve ever tried on my show. I’m here to praise your recipe not promote my video (I don’t make money on my videos anyway). But if anyone would like to see how this can be made with fish, just search YouTube for “Fishing for a Jambalaya Dinner (a low-carb winner to keep you thinner).” Thanks for a great recipe!
Carol says
Thanks, Juanelo! You really made my day! I’ve got to run shortly, but I look forward to watching it! Thanks again!
Lulu says
Thank you for sharing this delicious recipe! My husband lived in Kenner for a few years and loves all things spicy, especially Jambalaya. Your recipe was a hit with my family.
Carol says
Hi, Lulu, Thank YOU ever so much! So glad you, your husband and everyone enjoyed! Love the stamp of approval from your husband, too! Thanks again and please stay in touch!
Amanda says
This recipe is absolutely AMAZING!! just made it and am eating it now! If you want to add a little extra kick (my husband and I love spicy) we used hot sausage instead of sweet! Delicious, will definitely be making this AGAIN!
Carol says
Hi, Amanda! Thank you SO VERY MUCH!!! You REALLY made my day. So glad you and hubby enjoyed! We’re the same way; LOVE spicy food! Thanks again and please stay in touch!
Reyna says
Hi! How many ounces of the andouille sausage is four links? The packages I found at the store are quite large links 13.5 ounce each.
Carol says
Hi, Reyna, Thanks so much for your question. I always buy Johnsonville New Orleans/Andouille style sausage and the package is approximately one pound. You can use as much or as little of the sausage as you’d like. Thanks again and hope you enjoy!
Maria P says
OMG, I’ve made this several times. I LOVE IT and so does my family. It is better than in a restaurant. One of my favorite recipes.
Carol says
Hi, Maria, Thanks so VERY MUCH!!! You really made my day! So glad you and your crew enjoy; it’s not easy pleasing everyone! Thanks again and please stay in touch!
Maya says
Made this tonight for dinner and hubby said, “it’s excellent”! And I must say it was! Flavor was amazing! Will definitely make this again! Thanks for a great recipe!
Carol says
Hi, Maya, Thanks so much! So glad you both enjoyed!
Elaine says
Question….I have raw chicken andouille sausage. Do I cook it before adding it?
Carol says
Hi, Elaine, Thanks for your question. Because its ground, I would definitely cook it first following the package instructions. Thanks again and hope you enjoy!
Karen Pakula says
I made this last night and it was absolutely delicious. The only change I made was to use chicken thighs (my preference) and Andouille chicken sausage (all I had). I doubled the recipe without a problem. Baking the cauliflower rice is brilliant! I might add chopped scallions as a garnish next time. Thank you for a great recipe!
Carol says
Thank you, Karen! I’m so happy you enjoyed and chicken thighs would be perfect, too! Andouille chicken sausage would also be great–most likely healthier! My life was forever changed when I discovered doing cauliflower rice in the oven so I’m so glad it’s working well for everyone else, too! Thanks again!
Jennifer Divac says
Thank you so much, it’s delicious and….. GO PACK GO!!!!!
Carol says
Thanks so much, Jennifer! So glad you enjoyed! Looks like the Pack is having to regroup but New Orleans is still going strong! Thanks again!
Jennifer Sadaka says
Thank you so much for this recipe!! It was beyond delicious! Also, I will never make cauliflower rice any other way! Thanks again!
Carol says
Hi, Jennifer, Thank YOU so very much! I was having kind of a rough day and you just made my whole day! Roasting/baking the cauliflower rice makes all the difference. Thanks again and so glad you enjoyed!
Cailyn says
This looks delicious! I would like to make a batch and freeze some to enjoy at a later date. Do you know if it freezes well? Thanks
Carol says
Hi, Cailyn, Thanks so much for your question. I’ve made this for personal chef clients who required it be frozen and it did okay. Because the cauliflower “rice” gets roasted/baked, a lot of the water will have evaporated. It’s the water in vegetables that’s a problem after a dish has been frozen. Also, be very careful to not overcook the shrimp. I highly recommend using wild-caught shrimp; it has a better texture than farmed and holds up better. When you heat the jambalaya, I suggest doing it in the oven and covering it. Thanks again, hope you enjoy and please let me and my readers know how it went.
Cindy says
This is a delicious recipe & so glad for the low carb option. But FYI, Penzey’s cajun blend is absolutely not salt free. Unless they offer a salt free one. The regular one is loaded with salt! 🙁
Carol says
Thanks, Cindy! I looked it up and you’re right! I don’t recall ever seeing salt on the label before but it’s there now! If you’re looking for something tasty with less salt, try the mix in my Blackened Halibut with Mango Avocado Salsa. If you blend your own Cajun seasoning, you can always leave it out. https://www.fromachefskitchen.com/blackened-halibut-with-mango-and-avocado-salsa/
Maria says
OMG, this is SO GOOD!!. Made it last night. It’s definitely going to be on the rotation dinner schedule. One of the best meals I’ve made. Thank you
Carol says
Hi, Maria, What a wonderful compliment! Thanks so much and glad you enjoyed!
Suzanne West says
This was outstanding. I didn’t miss the ‘rice’ at all. You’re right about placing the cauliflower in the oven. It’s the best my cauliflower rice has ever turned out. I followed the recipe except I added Rotel tomatoes and I used chicken thighs. This will definitely be a new go to Jambalaya!! p.s. hubby loved it as well! Went back for seconds. 🙂
Carol says
Thank you so much, Suzanne! So glad you enjoyed! Doing the rice in the oven really does make a world of difference. Thanks again and please stay in touch!
KIm says
This was great! Made two 12 oz bags of cauliflower rice and added extra time in oven. Will definitely use that method again! Did not add paprika because my cajun seasoning was so spicy and all I had was hot smoked paprika. Didn’t want to send it over the edge. I used 1+ lb chicken thighs and 12 oz shrimp also because I was feeding 6. Made it for my sister and her family. She asked for the recipe. LOVED IT. It took some time but was not hard to make. The result was worth it! Will make again – I like jambalaya but dislike that it’s low in veggies. This solved the problem. Thank you!
Carol says
Hi, Kim, So glad you enjoyed! Roasting/baking the cauliflower rice really does make all the difference in the world; it’s the only way to go! Thanks again and please stay in touch!
Jessica Shuler says
I’m a busy mom. Could I just throw all of the ingredients in the slow cooker and add the shrimp at the end?
Carol says
Hi, Jessica, Thanks so much for your great question! I don’t think doing it in the slow cooker would work very well. With all the water that cauliflower has, I think you could end up with a soupy mess. Any time I’ve done cauliflower “rice,” I watch it closely because it overcooks so fast. I’ve always had the most success doing it in the oven on a sheet pan. I have done this dish for clients and they reheat it so I know that works. What about getting it all cooked and when your family is running in all different directions, they could just reheat it in small portions in the oven or toaster oven? You just have to be careful to not overcook the shrimp in the first place. I also highly recommend using wild-caught shrimp as it seems to be way more resilient than farmed shrimp which, to me, gets rubbery quickly. Thanks again and if you do try it in the slow cooker, please check back in and let me know how it went.
Kerrie says
Hi! I can’t seem to find the Nutrition information on this for my carbs app. Can you tell me where they are located?
Carol says
Hi, Kerrie, Thanks so much for your question. I had to disable the nutrition information feature on the recipe program I am currently using because it was throwing off erroneous information. Nutritional information calculators are seldom accurate. I would suggest using the Self [Magazine] Nutrition Data so you can enter the information on the products you’re using. Thanks again and hope you enjoy!
Brenna Talley says
The portion size in this recipe isn’t listed and not helpful when watching your diet. Would you be able to exact it? Thanks. Flavor is great but don’t want to be overindulging.
Carol says
Hi, Brenna, Thanks for your question! I indicated 4-6 because cauliflower “rice” is lighter and some people may eat more. For the very average person, I’d estimate 2 cups per serving. Thanks again and glad you enjoyed!
Linh says
Low carb dieter here. Looking for a jambalaya recipe for Mardi Gras. Followed your recipe exactly. Love it! My son wants it in our monthly dinner rotation it’s so good. I added more hot sauce to my bowl because I like it spicy. Just letting you know that I appreciate the work you put in to help out families like mine. Well done!
Carol says
Linh, Thank you so much! You absolutely made my day and maybe even my week! So happy to hear that you and your family enjoyed this so much! Please stay in touch!
Eileen Kelly says
I know exactly who your cousin’s son is, what a great player. Just like this amazing jambalaya! I am all about low-carb and the cauliflower rice with your delicious recipe is amazing
Carol says
Thanks, Eileen! We’re all pretty proud. And to think he almost went to technical school for welding!
Aoi says
This looks delicious! But… I don’t see the recipe. Am I missing a link or is the recipe not displayed?
Carol says
It’s back! I will be upgrading the program I use for recipes for a better user experience and installed it moments ago. It overrode what I am currently using. Thanks and hope you enjoy!