Healthy jambalaya? You bet! 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.”
Why This Recipe is a Keeper!
As with most people, my clients often want healthier alternatives to their favorite dishes. I’ve been making this jambalaya recipe with conventional rice for clients for 20 years and it’s always a hit! I recently began making this healthy jambalaya with cauliflower rice and now it’s a hit, too!
This low-carb healthy jambalaya recipe has all the flavor-packed ingredients you love about this New Orleans classic: Chicken, Shrimp, Andouille sausage and vegetables.
Cauliflower contains a lot of water and because of that, a common problem with “riced” cauliflower is that it can turn soggy quickly. In this cauliflower jambalaya, the riced cauliflower is roasted separately in the oven so that the sogginess issue is avoided. The dry heat of the oven dries out the cauliflower so that you end up with separate, flavorful “grains.”
Once prepped, the cauliflower jambalaya comes together quickly. While the chicken cooks in the oven, saute the vegetables and roast the cauliflower pearls.
You’ll be saying laissez le bon temps rouler with Low-Carb Jambalaya with Chicken Shrimp and Sausage!
Let’s make it!
How to Make Low-Carb Jambalaya:
Recipe Ingredients:
Here’s everything you’ll need to make this cauliflower rice jambalaya recipe along with how to prep the ingredients. See the recipe card below for the exact quantities.
Ingredient Notes:
- Chicken Breasts: Cheap chicken scares me so I always purchase good natural, antibiotic and/or organic chicken. I use breasts in this recipe but chicken thighs will also work.
- Andouille Sausage: Andouille sausage is a pork sausage that originated in France. In the United States, particularly the Cajun version, andouille sausage is highly spiced and generally undergoes two rounds of smoking. The meat to be used as the filling is smoked, and then the finished sausages are smoked again. I like Johnsonville because the casing is fairly soft or Aidell’s.
- Shrimp: I always buy wild-caught American shrimp.
- Cajun Seasoning: Cajun seasoning often has a variety of ground pepper such as white, black and cayenne along with paprika, onion, celery and garlic. Cajun seasoning should not to be confused with Creole seasoning which is milder and an herbal medley consisting of oregano, bay leaf, basil, thyme, rosemary, parsley, and paprika.
- Riced Cauliflower: If not hand-chopping the cauliflower, opt for packaged cauliflower “rice” (also known as “pearls”) if at all possible.
Step-By-Step Instructions:
- Gather and prep all the ingredients.
- Preheat the oven to 375 degrees. Place chicken breasts on a nonstick baking sheet or line a baking sheet with nonstick aluminum foil or parchment paper. Drizzle with olive oil and season with salt, pepper and Cajun seasoning. Bake until cooked through to 165 degrees.
- When cool to the touch, cut the chicken into ½-inch pieces and toss with the juices on the baking sheet.
- Place cauliflower pearls on a nonstick baking sheet (or line a baking sheet with nonstick aluminum foil or parchment paper). Drizzle with olive oil and season with salt, black pepper and Cajun seasoning. Toss so that seasonings are evenly distributed. Bake for 15 minutes alongside the chicken.
- Meanwhile, heat the remaining oil in a large skillet, saute pan or Dutch oven over medium-high heat. Add the onion, reduce heat to medium and cook for 4 to 5 minutes.
- Add the celery and red bell pepper and continue cooking for another 7 to 8 minutes or until very soft. Keep heat at medium.
- Add the garlic, paprika, remaining Cajun seasoning and Andouille sausage. Cook for 2 minutes.
- Add tomatoes and shrimp and cook, stirring often until the shrimp is cooked.
- Add the chicken and cauliflower to the pan and heat through.
- Adjust seasonings and add Tabasco sauce to taste.
- Add half the parsley.
- Transfer to a serving platter if desired and garnish with remaining parsley.
- That’s it! A healthy jambalaya that’s also low carb!
Chef Tips and Tricks:
- Once prepped, the cauliflower jambalaya comes together quickly. While the chicken cooks in the oven, saute the vegetables and roast the cauliflower pearls.
- To evenly distribute seasonings when roasting/baking off chicken for a recipe, drizzle some oil on the baking sheet and then add the salt, pepper and other seasonings to the oil–not directly onto the chicken. Give it a quick stir. Besides being able to evenly distribute the seasonings on the chicken this allows you an opportunity to taste the seasoning to see if it needs to be adjusted. Place the chicken top-side down first then flip with your hand or tongs and bake.
- After cutting the chicken breasts into bite-sized pieces, toss the pieces with the juices and spices that remain on the baking sheet. The juices add flavor and keep the chicken pieces from drying out.
Tips for making cauliflower rice:
I’ve made cauliflower “rice” and cauliflower “mashed potatoes” for clients A LOT. Here’s what I know for sure about cooking cauliflower rice for recipes like this low-carb jambalaya recipe. I’ve got more information at How to Cook Riced Cauliflower in the Oven.
- As mentioned above, if you’re 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.”
Frequently Asked Questions:
Jambalaya is a Creole and Cajun rice dish with French, African and Spanish influences. The origin is unclear but may have evolved from an attempt by Spanish immigrants to make paella without saffron which wasn’t available in the New World. Jambalaya is traditionally made with available ingredients that may or may not include tomatoes but usually always has some type of seafood, sausage and/or poultry.
To reheat low-carb jambalaya, place in an oven-safe baking dish and reheat at 350 degrees until heated through.
Yes! Cool completely then place in an airtight container. Freeze for 1-2 months. Thaw in the refrigerator or slowly in the microwave then reheat in a 350-degree oven until heated through.
Sides to Serve with Healthy Jambalaya:
- Easy Braised Southern Greens
- Cider Vinegar Braised Cabbage Wedges
- Skillet Charred Green Beans with Goat Cheese Chipotle Butter
- Roasted Cabbage Steaks with Mustard Vinaigrette
- Massaged Kale Antipasto Salad
More cauliflower recipes for a low-carb lifestyle:
Get all my healthy recipes at: Light and Healthy Recipes – From A Chef’s Kitchen
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Low Carb Jambalaya with Chicken, Shrimp and Sausage
Ingredients
- 2 boneless skinless chicken breast halves
- 4 tablespoons olive oil - or as needed, divided
- Salt and freshly ground black pepper
- 2 tablespoons Cajun seasoning - preferably salt-free, divided
- 1 bag (16-ounce) cauliflower "pearls" (also called riced cauliflower) - or 1 large head cauliflower, grated
- 1 large onion - finely chopped
- 2 stalks celery - chopped
- 1 medium red bell pepper - chopped
- 4 cloves garlic - minced
- 1 tablespoon Hungarian paprika
- 1 package (14-ounce) Andouille sausage - sliced
- 1 can (15-ounce) petite diced tomatoes - undrained
- ½ pound large shrimp - peeled and deveined
- Tabasco sauce - to taste
- ¼ 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 15 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, remaining Cajun seasoning Andouille sausage and cook 2 minutes. Add tomatoes and shrimp and cook, stirring often until shrimp is cooked through and translucent.
- Cut the chicken into ½-inch pieces and toss with any juices on the baking pan. Add the chicken to the 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.
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Notes
Nutrition
These are estimated values generated from a nutritional database using unbranded products. Please do your own research with the products you’re using if you have a serious health issue or are following a specific diet.
Jim Curto says
Made chicken shrimp broccoli stir fry recently that was somehow not that tasty. Needed sausage. This looks better! Oven baked cauliflower drizzled with olive oil and interesting herbs. Will use box grater for test of cauli.
Carol says
Thanks so much, Jim! Hope you enjoy!
Hadassa says
Recipe looks interesting. Thanks for the tip about making cauliflower rice in the oven..
Sorry to be a nit picky genealogist but your first cousin’s son would be your “first cousin once removed.” You and he are different generations.
Your second cousin would be the child of your parent’s first cousin. You are the same generation as that person.
Or *your* children and your first cousin’s son would be second cousins. They are same generation.
Lori Seaman says
I have not tried this yet, but I trust my nephews taste buds when he says it is fantastic. I just have one question, do you know how many points on the current weight watchers program each serving equates to?
Joyce Eckert Morton says
Oven roasting the cauliflower rice is fabulous.
Elizabeth says
This looks amazing!! I have never tried the baked cauliflower rice technique before, but based on all the comments, it sounds like the best way to go. Just have a quick question, though, would it change the flavor that much if I did not use Hungarian paprika? All we currently have is regular or smoked paprika. Either way, I am sure this will be delicious, and I can’t wait to try it tomorrow! Thanks for the recipe!
Carol says
Hi, Elizabeth, Thanks so much for your question. You absolutely can use regular paprika instead of the Hungarian. Hungarian paprika has a bit more kick so perhaps just add a little more cayenne. Roasting the cauliflower is definitely the way to go. Thanks again and hope you enjoy!
Lisa says
Hi Carol
This recipe sounds awesome!
Can’t wait to try it .
Just wondering if you use sweet or hot Hungarian paprika ?
Or if you think it would make a difference?
Thank you
Carol says
Hi, Lisa, Thanks so much for your question! I didn’t realize there were varying degrees of Hungarian paprika. Sweet paprika is different from Hungarian paprika which is more pungent than sweet paprika. I always opt for the spicier and more pungent but depends on an individual’s taste. Thanks again!
Jackie says
First time making this and was good! I’m from Australia so jambalaya isn’t common, but I love me some creole soul food!
A few changes tho:
– I added 2 x habanero chilli’s, might use one next time, the heat was a bit overpowering
– wouldn’t use prawns next time, doesn’t need it, there’s a lot going on already
– As andouille sausage is very hard to find in Australia, used spicy Polish sausage, but would cook it at the start and put aside until the end, we like it crispy
Carol says
Hi, Jackie, Thanks so very much and glad you enjoyed! Wow, two habaneros IS a lot but my husband would disagree. 🙂 Polish sausage is a great substitute for Andouille. Thanks again!
Trina says
I made this dish. I didn’t tell my husband until after he had the second helping that it was cauliflower rice. He loved it! It was easy to make, too!
Carol says
Hi, Trina, I love that and so glad you both enjoyed! Thanks so very much!
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!