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.”
The inspiration behind this recipe:
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
- 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
- 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 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 ½-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
The nutritional information above is computer-generated and only an estimate. Please do your own research with the products you're using if you have a serious health issue or are following a specific diet.
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!
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!
Velma says
Same here, I been on this keto lifestyle for a year and half. I excited to try this low carb recipe. Thank you
Carol says
Thanks, Velma! Hope you enjoy!
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!