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.
So good! I’can’t ever seem to get jambalaya right but this came out perfect, tasted amazing, and is low carb. Can’t go wrong with this recipe.
Can’t wait to try this! If I am using regular rice, would the instructions be any different?
Thanks!
You will want to cook the rice prior to the other steps!
Can you use frozen cauliflower!?
Sure!
My whole family loved this recipe! It is so flavorful. Making it for each 2nd time tonight!
Delicious! Adding this to my favorites list. Healthy, full of flavor and very satisfying.
Thanks for the review, Michele!
I’m so excited to make this!
Quick question… I have fresh cauliflower rice, should I adjust anything since it isn’t frozen like the recipe suggests?
As long as you have the same volume, it should be fine!
I made this in the crock pot and it was great! I just put all the ingredients in (except for the shrimp and cauliflower and I did not cook the holy trinity ahead of time, just let it cook in the crock pot) and I left the lid open a little so the liquid would decrease. I added the shrimp and cauliflower rice about 30 mins before serving. My husband loved it! Thanks for the recipe!
Zoe, thank you for the positive review!
This is so amazing! Made it tonight and will certainly make again!
So glad you loved it!
One word….. Amazing!
Followed the recipe and while it cooked, I made some chicken thighs in the instantpot. I shredded and added them when I added the shrimp.
I chose to make the cauli rice separate and add to each bowl.
This recipe is a definite keeper!
Yum!!
Just finishing up the cooking – super easy and smells great. I may have test-tasted (you know it’s gotta be done) and it was very good. Thanks.
I am from the deep south also!! This is SOOOO wonderful. I just made it and I love your step by step instructions. So helpful. I normally overcook the shrimp but followed your tips and they are perfect!!! This is also my first week of Whole30. YES!! I CAN DO THIS!!!
How many servings is this for the nutrition count?
8
This is my favorite new meal! I’ve made it twice in a week. It’s so filling and I don’t miss the rice one bit.
The only suggestion I would make would be to check the ingredients of your Cajun seasoning and if salt is the first ingredient omit adding more all together.
This is a really helpful suggestion. Thank you so much for bringing this up!!
This sounds super delicious!! Can’t wait to try it! Do you think this would freeze ok or should I just half the recipe? Thanks!!
I think it will freeze well. My only concern is that when you heat it back up the shrimp might be rubbery. Even so, it’s worth a shot!
Can this all be thrown into a crockpot and cook on low all day?
Yes!
This was BOMB!!! Holy moly! I used creole seasoning and instead of Louisiana hot sauce added Franks Red hot to the pot. Thank you sooooo much for this recipe!! I will definitely make this again! My husband is super pumped I found a keto version!
Yahoo!!! I’m so glad you liked it
Another incredible recipe! Yours is the only food blog that I cant wait until another recipe comes out! Thank you thank you!
Delicious, but no chicken broth needed. Yummy!
Excellent! Only took 30 minutes to prepare, 45 to cook. It was delicious, filling, and I will serve this at our next family gathering.
So glad you liked it!!
This was fantastic! I made it tonight my husband and I and we both loved it. I did not use pre riced cauliflower but I agree that would make it so much easier. I was concerned that using chicken apple sausage would give it an odd sweetness but not so! I wish I had found this recipe before my holiday potluck. Maybe next year… until then, any idea how well this would freeze? It seems like it would be a freezer friendly meal.
As a side note, I also recently tried your bearnaise sauce and it knocked my socks off! Thanks!