Low Carb Jambalaya – Big Flavor, Fewer Carbs
Skip the heavy rice and keep the bold, Cajun-inspired flavor. This low carb jambalaya brings smoky sausage, tender chicken, and juicy shrimp together with peppers, onions, and tomatoes for a satisfying bowl that won’t weigh you down. It’s weeknight-friendly, meal-prep ready, and easy to customize.
If you love spice and crave comfort, this hits the spot. No special equipment, no complicated steps—just real ingredients and big taste.
Low Carb Jambalaya - Big Flavor, Fewer Carbs
Ingredients
- 1 lb (450 g) chicken thighs, cut into bite-size pieces (or chicken breast)
- 8 oz (225 g) andouille sausage, sliced into coins (use a low-sugar option)
- 12 oz (340 g) raw shrimp, peeled and deveined
- 1 medium yellow onion, diced
- 1 green bell pepper, diced
- 1 red bell pepper, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 (14.5 oz) can diced tomatoes, no sugar added
- 2 cups riced cauliflower (fresh or frozen)
- 2 tbsp tomato paste
- 2 cups low-sodium chicken broth
- 2 tbsp olive oil (or avocado oil)
- 1–1.5 tbsp Cajun seasoning (see note on salt)
- 1/2 tsp smoked paprika
- 1/4 tsp cayenne pepper (optional, for heat)
- 1 bay leaf
- Salt and black pepper, to taste
- Fresh parsley and sliced green onions, for garnish
- Lemon wedges, optional for serving
Instructions
- Season the proteins. Pat the chicken and shrimp dry. Toss the chicken with a pinch of salt, pepper, and 1 tsp Cajun seasoning. Toss the shrimp with a light sprinkle of salt and paprika. Set aside.
- Brown the sausage. Heat 1 tbsp oil in a large Dutch oven or deep skillet over medium-high heat. Add sausage and cook until browned, 3–4 minutes. Transfer to a plate, leaving drippings in the pan.
- Sear the chicken. Add the remaining 1 tbsp oil. Add chicken and cook until lightly browned and mostly cooked through, 5–6 minutes. Transfer to the plate with sausage.
- Sauté the veggies. Add onion, bell peppers, and celery to the pan with a pinch of salt. Cook, stirring, 5–6 minutes until softened. Add garlic and cook 30 seconds until fragrant.
- Build the base. Stir in tomato paste and cook 1 minute to caramelize. Add diced tomatoes, chicken broth, Cajun seasoning, smoked paprika, cayenne (if using), bay leaf, and the cooked sausage and chicken. Bring to a simmer.
- Simmer for flavor. Reduce heat to medium-low and simmer 8–10 minutes to thicken slightly and let flavors meld. Taste and adjust seasoning with salt and pepper.
- Add the cauliflower rice. Stir in riced cauliflower. Simmer 4–6 minutes (a bit longer if frozen) until tender but not mushy. The mixture should be thick and stew-like.
- Finish with shrimp. Nestle shrimp into the pot. Simmer 3–4 minutes until pink and opaque. Remove bay leaf.
- Garnish and serve. Turn off heat. Stir in a handful of chopped parsley. Top with green onions. Serve with lemon wedges for a bright finish.
What Makes This Special
This version keeps the spirit of classic jambalaya but swaps the rice for a lighter base. You still get the “holy trinity” of Cajun cooking—onion, bell pepper, and celery—plus garlic and spices for depth.
Using cauliflower rice keeps carbs low while soaking up all those delicious juices. It also cooks fast, which means dinner gets to the table sooner. Best of all, it’s hearty enough to satisfy without feeling like a compromise.
What You’ll Need
- 1 lb (450 g) chicken thighs, cut into bite-size pieces (or chicken breast)
- 8 oz (225 g) andouille sausage, sliced into coins (use a low-sugar option)
- 12 oz (340 g) raw shrimp, peeled and deveined
- 1 medium yellow onion, diced
- 1 green bell pepper, diced
- 1 red bell pepper, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 (14.5 oz) can diced tomatoes, no sugar added
- 2 cups riced cauliflower (fresh or frozen)
- 2 tbsp tomato paste
- 2 cups low-sodium chicken broth
- 2 tbsp olive oil (or avocado oil)
- 1–1.5 tbsp Cajun seasoning (see note on salt)
- 1/2 tsp smoked paprika
- 1/4 tsp cayenne pepper (optional, for heat)
- 1 bay leaf
- Salt and black pepper, to taste
- Fresh parsley and sliced green onions, for garnish
- Lemon wedges, optional for serving
Instructions
- Season the proteins. Pat the chicken and shrimp dry.
Toss the chicken with a pinch of salt, pepper, and 1 tsp Cajun seasoning. Toss the shrimp with a light sprinkle of salt and paprika. Set aside.
- Brown the sausage. Heat 1 tbsp oil in a large Dutch oven or deep skillet over medium-high heat.
Add sausage and cook until browned, 3–4 minutes. Transfer to a plate, leaving drippings in the pan.
- Sear the chicken. Add the remaining 1 tbsp oil. Add chicken and cook until lightly browned and mostly cooked through, 5–6 minutes.
Transfer to the plate with sausage.
- Sauté the veggies. Add onion, bell peppers, and celery to the pan with a pinch of salt. Cook, stirring, 5–6 minutes until softened. Add garlic and cook 30 seconds until fragrant.
- Build the base. Stir in tomato paste and cook 1 minute to caramelize.
Add diced tomatoes, chicken broth, Cajun seasoning, smoked paprika, cayenne (if using), bay leaf, and the cooked sausage and chicken. Bring to a simmer.
- Simmer for flavor. Reduce heat to medium-low and simmer 8–10 minutes to thicken slightly and let flavors meld. Taste and adjust seasoning with salt and pepper.
- Add the cauliflower rice. Stir in riced cauliflower.
Simmer 4–6 minutes (a bit longer if frozen) until tender but not mushy. The mixture should be thick and stew-like.
- Finish with shrimp. Nestle shrimp into the pot. Simmer 3–4 minutes until pink and opaque.
Remove bay leaf.
- Garnish and serve. Turn off heat. Stir in a handful of chopped parsley. Top with green onions.
Serve with lemon wedges for a bright finish.
Storage Instructions
- Fridge: Cool completely, then store in airtight containers for up to 4 days.
- Freezer: Freeze in meal-size portions for up to 2 months. Thaw overnight in the fridge.
- Reheat: Warm gently on the stove over medium heat, adding a splash of broth if it thickens too much. Shrimp can overcook, so reheat just until hot.
- Meal prep tip: Keep the shrimp separate and add when reheating for the freshest texture.
Why This is Good for You
- Lower in carbs: Cauliflower rice replaces white rice, reducing total carbs while keeping volume and satisfaction.
- High in protein: Chicken, sausage, and shrimp offer a strong protein mix to keep you full longer.
- Rich in veggies: Onions, peppers, celery, and tomatoes add fiber, vitamins, and antioxidants.
- Balanced fats: Using olive or avocado oil plus quality sausage helps with flavor and satiety.
Pitfalls to Watch Out For
- Salty seasoning: Many Cajun blends and sausages have a lot of salt.
Taste as you go and add salt last.
- Mushy cauliflower: Don’t overcook it. Add near the end and simmer just until tender.
- Rubbery shrimp: Shrimp cook fast. Add at the very end and pull off the heat once they turn pink.
- Watery texture: If the tomatoes release too much liquid, simmer uncovered a bit longer before adding cauliflower rice.
- Hidden sugars: Choose no-sugar-added tomatoes and low-sugar sausage to keep carbs low.
Recipe Variations
- Turkey sausage: Swap andouille for lean turkey sausage to lower fat while keeping smoky flavor.
- No shrimp: Use all chicken and sausage if you prefer land proteins or need to simplify.
- Extra veg: Fold in chopped okra or zucchini with the cauliflower rice for more volume and fiber.
- Spice control: Mild?
Skip the cayenne and use a mild Cajun blend. Spicy? Add more cayenne or a splash of hot sauce at the end.
- Keto boost: Stir in 1–2 tbsp butter at the end for richness without adding carbs.
- Tomato-light: Reduce diced tomatoes to half a can and add more broth if you prefer a less tomato-forward base.
FAQ
Can I use pre-riced cauliflower?
Yes.
Fresh or frozen both work. If using frozen, add a couple of extra minutes to cook off moisture. Avoid steaming it separately first, or it can turn mushy in the pot.
What if I can’t find andouille sausage?
Smoked sausage works well.
Look for one with minimal added sugar and clean ingredients. You can add a pinch of extra smoked paprika to boost that smoky profile.
Is this truly low carb?
Yes. Swapping rice for cauliflower keeps carbs significantly lower than traditional jambalaya.
Exact macros depend on brands used, but it’s typically friendly for low-carb and keto-leaning goals.
Can I make it ahead?
Absolutely. It holds up well in the fridge for several days. For best texture, add shrimp when reheating rather than during the initial cook.
How can I thicken it without flour or cornstarch?
Simmer uncovered to reduce the liquid, and let the tomato paste work as a natural thickener.
The cauliflower rice also absorbs some of the broth for a hearty texture.
Can I use a slow cooker?
You can, but it’s easy to overcook shrimp and cauliflower. If slow cooking, add shrimp and cauliflower rice in the last 20–30 minutes on high, just until done.
What’s the best way to reheat without drying it out?
Reheat gently on the stovetop with a splash of broth. Stir occasionally and remove from heat as soon as it’s hot.
Microwaving works too—cover and heat in short bursts.
Is there a way to make it dairy-free?
It already is, as long as your sausage doesn’t contain dairy. Check labels to be safe. Skip any butter finish if you’re keeping it strictly dairy-free.
Final Thoughts
Low carb jambalaya proves you don’t need a heap of rice to enjoy bold, Cajun-style comfort.
With smoky sausage, tender chicken, and sweet shrimp in a rich, spiced sauce, it’s as satisfying as the classic. Keep the steps simple, mind the cook times, and season to taste. It’s a weeknight win that also shines for meal prep—and it’s easy to make your own with the variations above.
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