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:
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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.
VIDEO
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.
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!
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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!
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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!