Healthy Jambalaya with Sausage & Shrimp (Whole30, Low Carb, Paleo)
Posted: 10/17/18
Updated: 12/22/22
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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.
Ah, New Orleans. The atmosphere, the music, the FOOD. 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.
What Makes This Recipe 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.
- 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!
Recipe Variations
- Try crawfish instead of or in addition to the shrimp! SO GOOD!
- Use broccoli rice instead of cauliflower rice in this healthy jambalaya if you feel like it.
- Stir in a couple of (drained) cans of crab for some extra seafood jambalaya magic.
- Replace the shrimp or sausage with cooked chicken, preferably dark meat.
Chef’s Tips
- Make sure you simmer the 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 round, 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.
Other Recipes You’ll Love
- Paleo Buffalo Chicken Casserole with Ranch (Whole30)
- Healthy Shrimp and Grits Recipe (Whole30, Paleo, Keto)
- Blackened Salmon
- Healthy Spanish Chicken and Rice Stew (Whole30, Low Carb, Keto)
- Blackened Shrimp with Remoulade Sauce
- Healthy Authentic Seafood Gumbo (Gluten Free, Whole30, Paleo, Low Carb)
- Keto Gumbo
- Instant Pot Red Beans and Rice
- Creamy Shrimp Risotto with Parmesan
Healthy Jambalaya (Whole30, Low Carb, Paleo)
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.
Ingredients
- 1 pound sausage like Aidell’s chicken-apple sausage for Whole30, sliced
- 1 ½ tablespoons olive oil or avocado oil
- 4 cloves garlic minced
- 1 red bell pepper deseeded and chopped (about 1 ½ cups)
- 1 green bell pepper deseeded and chopped (about 1 ½ cups)
- 1 stick celery thinly sliced
- ½ of one onion chopped
- 1 ½ – 2 tablespoons Cajun seasoning
- 1 teaspoon black pepper
- ½ – 1 ½ teaspoons salt use ½ teaspoon if your Cajun seasoning contains salt, up to 1 ½ teaspoons if it doesn't
- ⅛ teaspoon cayenne pepper optional
- 2 14.5-ounce cans fire-roasted tomatoes 29 ounces total
- 1 cup chicken broth
- 5 cups frozen 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 ½ tablespoon olive or avocado oil over medium heat. Add sliced sausage and cook until browned on both sides, stirring occasionally. Transfer 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 ½ 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.
Notes
Recipe yields approximately 8 servings. Actual number of servings will depend on your preferred portion sizes. Nutritional values shown are general guidelines and reflect information for 1 serving out of 8. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by 8. Result will be the weight of one serving.
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Nutrition Information
Serving: 1serving, Calories: 310kcal, Carbohydrates: 7g, Protein: 25g, Fat: 20g, Saturated Fat: 6g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 9g, Trans Fat: 1g, Cholesterol: 191mg, Sodium: 1512mg, Potassium: 511mg, Fiber: 3g, Sugar: 3g, Vitamin A: 2071IU, Vitamin C: 70mg, Calcium: 121mg, Iron: 3mg, Net Carbs: 4g
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
Help! Don’t have cajun seasoning. What can I use instead.
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!
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.
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!!
I can’t find fire roasted tomatoes. Would just using diced change the flavour significantly?
The flavors would slightly change, yes, but if that is all you have it is okay. 🙂
If I stir in a can of crab meat would that be before simmering or with the shrimp and cauliflower at the end?
At the end!
If I were to put brown rice; how much would I sub-in? 5 cups of brown rice as well?
Same amount! You can always use less rice in this recipe if you want.
Is the sausage raw or pre-cooked?
Pre-cooked. 🙂
Made this recipe as 4 servings, and had the ingredients still so made another batch.
Decided to do half rice, half cauli rice and added the rice in before the 25 minute simmer.
The shrimp was hard to see and took a while to cook in the mix, so in the future i will cook them in a small pan separately then add in at the end. Will definitely make this again!
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.
To get 311 calories how much in oz or cups should I weigh it out at
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!