Low Carb Jambalaya with Cauliflower Rice

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

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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

Low Carb Jambalaya with Cauliflower Rice

Yield: 6 servings
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

A simplified andouille chicken sausage and shrimp jambalaya recipe.

Ingredients

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

Shrimp

  • 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

Instructions

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.

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.)
  2. Add the garlic and celery seed and cook until fragrant, about another minute.
  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.
  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.

Notes

*If you need a cajun seasoning replacement, check out the spice blend I used for my Five Guys Cajun Fries.

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 Facts Notes

  • 1 serving = 300 grams or about 1 1/4 cup
  • Nutrition info uses the USDA Food Database entry for HEB raw peeled and deveined shrimp, if you need to make tweaks. 
  • Each serving has 2 WW SmartPoints (blue).

Nutrition Information:
Yield: 6 Servings Serving Size: 1 1/4 Cup (300g)
Amount Per Serving: Calories: 215Total Fat: 6gCarbohydrates: 15gProtein: 25g

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13 thoughts on “Low Carb Jambalaya with Cauliflower Rice”

  • 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.

  • Do you think if turkey kielbasa would taste good instead of the apple sausage? I love all your recipes can’t wait to try this one.

  • 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!

  • 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!

  • 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.

  • This was so delicious! It served out a huge portion, and was spicy and perfect from the first bite to the last!! Thanks, as always, for sharing your talents in the kitchen.

  • Made this tonight and it is so good! I didn’t use hot sauce, but it is still really flavorful. I let it simmer as suggested, for about 30 minutes after everything was combined. I’m such a fan of your recipes. 👍🏻

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