Low Carb Jambalaya with Cauliflower Rice

Low Carb Jambalaya with Cauliflower Rice

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This low carb jambalaya is loaded with veggies, high quality protein, and tons of flavor. My spin on this classic cajun favorite aims to simplify the ingredient list, improve the macronutrient breakdown, and bulk things up so you can eat massive serving sizes. 

healthy low carb jambalaya with cauliflower rice and shrimp

Ingredients for Low Carb Jambalaya

In my research on traditional jambalaya, I basically learned that no jambalaya is the same. I dig that, and I want you to keep that in mind here. You can make this recipe your own and get creative without any real fear of messing things up.  

The major changes I made with this low carb jambalaya were using cauliflower rice and a ton of shrimp instead of a third meat like chicken, and omitting celery because it’s my least favorite food on the planet. 

However, the recipe calls for celery seed which gives just the right amount of celery flavor without its abysmal presence in every bite, in my opinion. 

how to prepare the vegetables and sausage for low carb jambalaya

The recipe also calls for fully cooked andouille chicken sausage. Using this and omitting chicken reduces the cook time since you can just throw the sausage in with the veggies.

If you wanted to add chicken or use a different sausage, simply cook it before the veggies. 

how to cook the low carb jambalaya with cauliflower rice and shrimp

For the spices and flavor in this recipe, a pre-mixed cajun seasoning is called for. There are tons of blends in stores, but I used one from McCormick.

Be sure to follow the recipe and reserve some seasoning until the end so you don’t overdo it. 

And like most dishes with a longer ingredient list, flavors will continue to develop the longer everything is together. So give it time to simmer and let the flavors get acquainted if you can. 

Final Recipe Notes for Low Carb Jambalaya

If you’re sensitive to spice, be sure to remove the seeds from the jalapeño or leave the jalapeño out entirely. You may also want to omit the hot sauce in the shrimp marinade or use something very mild. 

And if you underestimate the spice level until you’re finished with the dish, adding a bit of sugar/sweetness or acidity (maybe lemon juice) can help balance out the heat. 

chicken sausage and shrimp jambalaya in a bowl

The only other note I’ll add is that you’re more than welcome to use fresh cauliflower rice and okra. Follow the recipe all the same if you do. 

Okay, I think that’s it. I’ve included the total macros in the recipe card’s notes section below in case you want to divide your low carb jambalaya into more servings.. I hope you enjoy! If you do, be sure to let me know on the ‘gram @mason_woodruff

healthy low carb jambalaya with cauliflower rice and shrimp
4.72 from 7 votes

Low Carb Jambalaya with Cauliflower Rice

A simplified andouille chicken sausage and shrimp jambalaya recipe.

Course Main Course
Cuisine American
Keyword cajun, cauliflower rice, high volume, low carb, shrimp
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 6 servings
Calories 215 kcal
Author Mason Woodruff


Sausage and Veggies

  • 1 Tbsp (16g) Olive Oil
  • 2 links Andouille Chicken Sausage thinly sliced (I used Trader Joe's fully cooked)
  • 1 Sweet Onion diced
  • 2 Bell Peppers diced (I used 1 red and 1 green)
  • 1 Jalapeño Pepper diced (optional)
  • 5 cloves Garlic peeled and minced
  • 1/8 tsp Celery Seed or 1-2 stalks fresh celery, diced
  • 15 oz can Crushed Tomatoes


  • 1 lb Shrimp peeled, deveined, tail-off
  • 1 Tbsp (15g) Worcestershire Sauce
  • 1 Tbsp (15g) Hot Sauce
  • 1/4 tsp Cajun Seasoning

Final Add-ins

  • 12 oz bag Frozen Cauliflower Rice
  • 1 1/2 C (170g) Frozen Cut Okra thawed or microwaved for 2-3 minutes
  • 1-2 tsp Cajun Seasoning to taste
  • Kosher Salt and Black Pepper to taste


Ingredient Prep

  1. Mix the Worcestershire sauce, hot sauce, and cajun seasoning in a large bowl and toss the shrimp in the sauce. Set aside.

  2. Microwave/thaw the cauliflower rice and okra. Set aside.

  3. Prepare all the vegetables and cut the sausages into thin slices.

    vegetables, sausage, and shrimp prepped before cooking

Cooking the Jambalaya

  1. Heat the olive oil in a large skillet over medium-high heat. Add the onion, peppers, and sausage to the skillet and cook until the onions soften, about 5-7 minutes. (If you're using fresh celery, add it in this step.)

    veggies and sausage cooking
  2. Add the garlic and celery seed and cook until fragrant, about another minute.

    garlic and celery seed in the veggies after cooking for 5 minutes
  3. Add the crushed tomatoes and 1 teaspoon of cajun seasoning. Stir well. Reduce the heat to medium-low, stirring often, and cook for another 5 minutes or until the mixture thickens.

    thickened tomato sauce in the veggie and sausage mixture
  4. Add the shrimp, okra, and cauliflower rice. Stir well and cook for another 5 minutes or so until the shrimp is fully cooked (pink with white flesh). Remove from the heat.

  5. Continue stirring and season with additional cajun seasoning, salt, and pepper, if desired.

Recipe Notes

  • 1 serving = 300 grams or about 1 1/4 cup
  • Each serving has 2 Smart Points.
  • I added about 1/4 tsp cajun seasoning, 1 tsp kosher salt, and maybe an 1/8 tsp of freshly cracked black pepper at the end of cooking. Flavors will continue to develop in storage. 
  • For adding chicken or raw sausage, cook before adding the vegetables in step 1.
  • If you're using fresh cauliflower rice and/or okra, follow the recipe as-is. 
  • Nutrition info uses the USDA Food Database entry for HEB raw peeled and deveined shrimp, if you need to make tweaks. 
Nutrition Facts
Low Carb Jambalaya with Cauliflower Rice
Amount Per Serving (300 g (1 1/4 C))
Calories 215 Calories from Fat 54
% Daily Value*
Fat 6g9%
Carbohydrates 15g5%
Protein 25g50%
* Percent Daily Values are based on a 2000 calorie diet.

More High Volume, Low Carb Recipes You Might Like

A super filling recipe for low carb jambalaya made with chicken sausage and shrimp. Every massive serving is packed with 25 grams of protein and just 215 calories!


10 thoughts on “Low Carb Jambalaya with Cauliflower Rice”

  • 5 stars
    This was amazing!! Extremely filling and very WW-friendly. We added a couple of diced chicken breasts for even more protein.

    One recommended change:
    Prep, step 2: Microwave/thaw the cauliflower rice and okra. Set aside cauliflower rice. Throw okra in garbage, where it belongs with all disgusting things.

  • 5 stars
    This is delicious! I’m a beginner here but this was extremely easy to prepare and make! I have struggled with macro based meals that have a lot of flavor. This blew me away with the amount of flavor it had. Thanks for delivering great recipes for a struggling macro based meal planner!

  • 5 stars
    Easy, delicious recipe! We didn’t have shrimp so I did chicken breast instead. I didn’t love the cauliflower rice in this and would opt to use regular next time! Overall, a great recipe!

  • 5 stars
    Fresh peppers are expensive here in Alaska so I used frozen peppers instead. It was still delicious! I’ve never had Jamablaya before so I don’t really have anything to compare it to but it was pretty DANG GOOD. It was so flavorful. I made it for some dinner guests and they all thought I was an amazing cook.

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