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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.
Video
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.
Approximate Information for One Serving
Serving Size: 1servingCalories: 310calProtein: 25gFat: 20gSaturated Fat: 6gTrans Fat: 1gCholesterol: 191mgSodium: 1512mgPotassium: 511mgTotal Carbs: 7gFiber: 3gSugar: 3gNet Carbs: 4gVitamin A: 2071IUVitamin C: 70mgCalcium: 121mgIron: 3mg
Nutrition Disclaimers
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.
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Looks wonderful! Could I make this in advance through the chicken broth and before serving reheat and add the cauliflower rice, shrimp and garnishes?
Absolutely! But this dish will keep for a couple days in the fridge as it is, so it’s great for meal-prep.
Do you use cooked cauliflower rice or raw riced cauliflower?
Frozen!
I added rotisserie chicken instead of shrimp and it was delicious.
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!
Glad you like it, Lauren. 🙂
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?
It is best if the shrimp is thawed beforehand to ensure that shrimp is done! Yes, this would be great for meal prep!
Can you make this in an instapot? If so, for how long should I pressure cook it?
Hi! We’d try it at manual high pressure for 8 mins, then a natural release for 5 mins.
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. ?
How big is the serving size?
We consider the serving size to be anywhere between 4-6 ounces. 🙂
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!!!
Love the tips! Glad you enjoyed it!
This is a favorite in our house! Thank you for such a healthy low carb Jambalaya! All of your recipes are fantastic.
That is so sweet, thanks for following!