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Home Blog Course Main Course

Healthy Jambalaya with Sausage & Shrimp (Whole30, Low Carb, Paleo)

Cheryl Malik
Cheryl Malik Posted: 10/17/18 Updated: 03/06/23
4.95
/5
86 Comments
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DF Dairy Free GF Gluten Free K Keto LC Low Carb P Paleo 30 Whole30

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Healthy Jambalaya Recipe (Whole30, Paleo, Low Carb, Keto) Pinterest image
Healthy Jambalaya Recipe (Whole30, Paleo, Low Carb, Keto) Pinterest image
Healthy Jambalaya Recipe (Whole30, Paleo, Low Carb, Keto) Pinterest image
Whole30 healthy jambalaya with cauliflower rice in a Dutch oven and a single serving in a white bowl.

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.

Healthy Jambalaya Recipe (Whole30, Paleo, Low Carb, Keto) Pinterest image

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.

Whole30 healthy jambalaya with cauliflower rice in a Dutch oven

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

Hey – you’ve made it this far, so now we’re basically best friends! If you make this recipe, I’d love for you to give it a quick review & star rating ★ below. Make sure you follow me on Instagram, Pinterest, TikTok, and Facebook, too!

Whole30 healthy jambalaya with cauliflower rice in two bowls and a Dutch oven
4.95 from 40 votes

Healthy Jambalaya (Whole30, Low Carb, Paleo)

Prep:10 minutes
Cook:45 minutes
Total:55 minutes
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.
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8

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.
    Brown sausage slices in a Dutch oven
  • 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.
    Sauté onion, bell peppers, garlic, and celery until softened then add spices
  • 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.
    Add cauliflower rice and shrimp and cook through
  • 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.

Video

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.

© Author: Cheryl Malik

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Cheryl Malik

Meet Cheryl Malik

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 three who lives in Memphis, TN.

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  1. Robin Oestreich says

    Posted on 8/29/21 at 8:12 pm

    Looks wonderful! Could I make this in advance through the chicken broth and before serving reheat and add the cauliflower rice, shrimp and garnishes?4 stars

    Reply
    • Anna Claire | 40 Aprons TeamAnna Claire | 40 Aprons Team says

      Posted on 9/1/21 at 12:47 pm

      Absolutely! But this dish will keep for a couple days in the fridge as it is, so it’s great for meal-prep.5 stars

      Reply
  2. Susannah says

    Posted on 6/5/21 at 6:32 pm

    Do you use cooked cauliflower rice or raw riced cauliflower?

    Reply
    • Cheryl MalikCheryl Malik says

      Posted on 6/22/21 at 5:10 pm

      Frozen!

      Reply
  3. Wes keil says

    Posted on 2/28/21 at 7:08 pm

    I added rotisserie chicken instead of shrimp and it was delicious.

    Reply
  4. Lauren says

    Posted on 1/3/21 at 6:34 pm

    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!5 stars

    Reply
    • Savannah | 40 Aprons Team says

      Posted on 1/4/21 at 9:20 am

      Glad you like it, Lauren. 🙂5 stars

      Reply
  5. Jessica says

    Posted on 6/24/20 at 12:27 pm

    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?

    Reply
    • Savannah | 40 Aprons Team says

      Posted on 11/10/20 at 3:53 pm

      It is best if the shrimp is thawed beforehand to ensure that shrimp is done! Yes, this would be great for meal prep!5 stars

      Reply
  6. Kat says

    Posted on 6/23/20 at 5:03 pm

    Can you make this in an instapot? If so, for how long should I pressure cook it?

    Reply
    • Savannah | 40 Aprons Team says

      Posted on 2/19/21 at 1:14 pm

      Hi! We’d try it at manual high pressure for 8 mins, then a natural release for 5 mins.5 stars

      Reply
  7. Kristin says

    Posted on 6/13/20 at 3:45 pm

    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. ?5 stars

    Reply
  8. Doug Hudson says

    Posted on 5/22/20 at 7:12 am

    How big is the serving size?

    Reply
    • Savannah | 40 Aprons Team says

      Posted on 11/12/20 at 10:14 am

      We consider the serving size to be anywhere between 4-6 ounces. 🙂5 stars

      Reply
  9. Alexis says

    Posted on 4/30/20 at 12:20 pm

    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!!!5 stars

    Reply
    • Cheryl MalikCheryl Malik says

      Posted on 4/30/20 at 3:07 pm

      Love the tips! Glad you enjoyed it!5 stars

      Reply
  10. Anna says

    Posted on 3/6/20 at 7:22 pm

    This is a favorite in our house! Thank you for such a healthy low carb Jambalaya! All of your recipes are fantastic.

    Reply
    • Cheryl MalikCheryl Malik says

      Posted on 3/10/20 at 3:04 pm

      That is so sweet, thanks for following!

      Reply
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