This healthy jambalaya recipe is a Whole30 and low carb version of an authentic Cajun dish. With sausage and shrimp, this paleo Creole recipe is even keto friendly, thanks to cauliflower rice! Surprisingly easy, too, and it comes together in a little less than an hour.
Have you ever been to New Orleans?
Living in Memphis, we go [probably] way too often. Bachelor party? New Orleans. Babymoon cruise? Let’s def head out of Nola. Long weekend trip? Book that hotel on Canal Street.
It’s the architecture and the humidity (OK, so maybe not the humidity) and the music and the food, oh-oh-oh the food! Because truly, is there anything better than seriously authentic Cajun food around every corner? Well, only perhaps the fact that you can chase it all down with plenty of local beer and a couple of powdery beignets.
Or maybe that you can make it all home except way healthier, Whole30 compliant, and low carb (even keto!). The secret? An authentic jambalaya recipe with a quick substitution of cauliflower rice for white rice.
Why this healthy jambalaya recipe is so good:
- The combination of Cajun ingredients, like sausage, shrimp, and Cajun “holy trinity” (onions, bell peppers, celery), make this healthy jambalaya taste super authentic.
- Simmer time lets the whole mixture really intensify in flavor.
- Cauliflower rice means this recipe is Whole30, paleo, low carb, and keto.
- It’s actually quite easy to make and comes together in less than an hour!
Variations
- Try crawfish instead of or in addition to the shrimp! So good and so Cajun.
- Use broccoli rice instead of cauliflower rice in this healthy jambalaya if you feel like it.
- Stir in a couple (drained) cans of crab for some extra seafood jambalaya magic.
- Replace the shrimp or sausage with cooked chicken, preferably dark meat.
Tips
- Make sure you simmer the healthy jambalaya mixture. If you don’t and the liquid doesn’t properly reduce, you’ll end up with a soupier dish than what a jambalaya should be.
- If you’re on a Whole30, stick to sausages like Aidell’s Chicken Apple Sausage or other Whole30 compliant varieties you find. Costco usually has a great selection!
- Use pre-riced cauliflower. I buy large frozen bags at Costco, which makes this recipe so easy.
How to make this Whole30 healthy jambalaya recipe:
Heat a bit of oil in a large heavy-bottomed pot, preferably a Dutch oven, and brown your sausage slices. Transfer to a plate.
Add a bit more oil and sauté your Cajun “holy trinity” (onions, bell peppers, and celery), along with the garlic, until softened. Add in your seasonings, from Cajun seasoning to cayenne pepper, and stir. Pour in tomatoes and chicken broth, then bring mixture to a boil.
Reduce heat and simmer about 30 minutes, or until liquid is mostly reduced.
Stir in cauliflower rice, preferably from frozen, and shrimp and cook, stirring regularly until cauliflower rice is heated through and shrimp is pink and no longer translucent. Serve with sliced green onions, chopped parsley, and Louisiana hot sauce.
Other recipes you’ll love:
- Paleo Buffalo Chicken Casserole with Ranch (Whole30)
- Healthy Shrimp and Grits Recipe (Whole30, Paleo, Keto)
- Healthy Spanish Chicken and Rice Stew (Whole30, Low Carb, Keto)
Healthy Jambalaya (Whole30, Low Carb, Paleo)
Ingredients
- 1 pound sausage like Aidell's chicken-apple sausage for Whole30, sliced
- 1 1/2 tablespoons olive oil or avocado oil
- 4 cloves garlic minced
- 1 red bell pepper deseeded and chopped (about 1 1/2 cups)
- 1 green bell pepper deseeded and chopped (about 1 1/2 cups)
- 1 stick celery thinly sliced
- 1/2 onion chopped
- 1 1/2 - 2 tablespoons Cajun seasoning
- 1 teaspoon black pepper
- 1/2 - 1 1/2 teaspoons salt The amount will depend on if your Cajun seasoning has salt
- 1/8 teaspoon cayenne pepper optional
- 2 14.5-oz cans fire-roasted tomatoes
- 1 cup chicken broth
- 5 cups cauliflower rice
- 1 pound medium raw shrimp peeled
- green onions sliced, for garnish
- fresh parsley chopped, for garnish
- Louisiana hot sauce to serve, optional
Instructions
- In a large heavy-bottomed pot or Dutch oven, heat 1/2 tablespoon olive or avocado oil over medium heat. Add sliced sausage and cook until browned on both sides, stirring occasionally. Remove sausage to a plate.
- Add 1 tablespoon oil. Add garlic, onion, bell pepper, and celery; sauté until softened, about 5-7 minutes over medium heat.
- Add Cajun seasoning, starting with 1 1/2 tablespoons, black pepper, salt, and optional cayenne pepper to pot; stir. Add tomatoes, chicken broth, and sausage to pot, and stir to mix.
- Bring mixture to a boil then reduce heat to low; simmer for 25-35 minutes or until thickened and liquid is reduced.
- Stir in shrimp and cauliflower rice. Cook on low, stirring regularly until rice is heated through and shrimp turn pink and no longer translucent. Don't overcook the shrimp. Ladle into bowls and top with sliced green onions and parsley. Serve with Louisiana hot sauce.
Video
Nutrition
Cheryl Malik is the recipe developer, writer, and photographer behind the healthy, flavorful, family friendly recipes at 40 Aprons. She’s been a blogger for 10 years and is known for her delicious recipes and detailed recipe instructions. Cheryl is a mom of two who lives in Memphis, TN.
Wes keil says
I added rotisserie chicken instead of shrimp and it was delicious.
Lauren says
OHMYGOSH!!!! Jambalaya is one of my absolute favorite meals but is way too heavy to incorporate into my weekly meals. This is my new saving grace. Absolutely beyond delicious. Spice was perfect, prep and cook time were super quick, all around delicious. THANK YOU FOR THIS! Laissez les bons temps rouler!
Savannah | 40 Aprons Team says
Glad you like it, Lauren. 🙂
Jessica says
Can I use frozen shrimp? Or does it have to thaw first? Is this recipe something I can food prep and keep in the freezer to make it less time consuming?
Savannah | 40 Aprons Team says
It is best if the shrimp is thawed beforehand to ensure that shrimp is done! Yes, this would be great for meal prep!
Kat says
Can you make this in an instapot? If so, for how long should I pressure cook it?
Savannah | 40 Aprons Team says
Hi! We’d try it at manual high pressure for 8 mins, then a natural release for 5 mins.
Kristin says
Tried this last night for the first time. It was great. I am trying to eat mostly whole 30 but my family isn’t , so it’s awesome when I can make healthy recipes
like this and everyone likes it….no one minded the cauliflower rice. It was a little spicy for us, so no one added hot sauce. My 16 y.o. had seconds. ?
Doug Hudson says
How big is the serving size?
Savannah | 40 Aprons Team says
We consider the serving size to be anywhere between 4-6 ounces. 🙂
Alexis says
I made this for the first time this week and let me just say…. WOW!!!!!!! This was AMAZING! I made a few substitutions based on what I had at home, but this is definitely going to be a repeat meal for our family. I used 2 Aidell’s Andouille Sausage links and 1.5 Tablespoons of Tony Chachere’s Original Creole Seasoning. I found the spice level to be perfect for my taste (I like spicy though, so if you like it more mild definitely use less). Tony’s is pretty high in sodium so I omitted the extra salt from the recipe and I’m glad I did. ALSO PRO TIP **add okra** I had a bag of frozen chopped okra in the freezer and I added it in with the veggies to sauté. YES SO GOOD!! I also doubled the chicken broth since I only had one can of diced tomatoes. Overall, even with the few substitutions this was PHENOMENAL. Highly recommend!!!
Cheryl Malik says
Love the tips! Glad you enjoyed it!
Anna says
This is a favorite in our house! Thank you for such a healthy low carb Jambalaya! All of your recipes are fantastic.
Cheryl Malik says
That is so sweet, thanks for following!
Adrienne Helvie says
Help! Don’t have cajun seasoning. What can I use instead.
Savannah | 40 Aprons Team says
Hi! Do you have any of these ingredients? Paprika, cayenne, garlic powder, pepper and oregano are typically found in Cajun seasoning. That ingredient is pretty crucial to this recipe!
Sejal says
I have to say I am a huge fan of your blog. I am always looking for interesting healthy recipes that are packed with flavor and this recipe doesn’t disappoint. This is very easy to make and ridiculously good. It tastes like the real deal. Spicy, salty and a party in your mouth. We loved it.
Paula says
This was Fab. u. lous. Last week of our Whole 30 and this will carry us through.
Followed instructions precisely and was perfect flavor and consistency.
Love your recipes!!
Nicole says
I can’t find fire roasted tomatoes. Would just using diced change the flavour significantly?
Cheryl Malik says
The flavors would slightly change, yes, but if that is all you have it is okay. 🙂
Emma says
If I stir in a can of crab meat would that be before simmering or with the shrimp and cauliflower at the end?
Cheryl Malik says
At the end!
Alice Vilvanathan says
If I were to put brown rice; how much would I sub-in? 5 cups of brown rice as well?
Amelia Camurati says
Same amount! You can always use less rice in this recipe if you want.