Healthy Jambalaya with Sausage & Shrimp (Whole30, Low Carb, Paleo) (2024)

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Cheryl MalikPosted: 10/17/18Updated: 03/06/23

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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.

Healthy Jambalaya with Sausage & Shrimp (Whole30, Low Carb, Paleo) (2)

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 exceptway 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 ricein 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 recipeso 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

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!

4.96 from 41 votes

Healthy Jambalaya (Whole30, Low Carb, Paleo)

Prep:10 minutes minutes

Cook:45 minutes minutes

Total:55 minutes minutes

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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.
See Also
Gluten Free Almond Pulp Granola Recipe - No Sugar Added | Wellness Trickle Easy Sourdough Discard Cinnamon Rolls {30 minute recipe!} - Hopewell Heights Lacto Fermented Shaved Carrot Salad Recipe (Paleo, Whole 30, Vegan)30 KitchenAid Mixer Recipes That Are As Impressive As They Are Easy
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.

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 Size: 1serving, Calories: 310cal, Protein: 25g, Fat: 20g, Saturated Fat: 6g, Trans Fat: 1g, Cholesterol: 191mg, Sodium: 1512mg, Potassium: 511mg, Total Carbs: 7g, Fiber: 3g, Sugar: 3g, Net Carbs: 4g, Vitamin A: 2071IU, Vitamin C: 70mg, Calcium: 121mg, Iron: 3mg

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.

Healthy Jambalaya with Sausage & Shrimp (Whole30, Low Carb, Paleo) (8)

Meet Cheryl Malik

In addition to being a certified health coach, certified yoga instructor, and mom of 3, Cheryl is also the recipe developer, editor-in-chief, food photographer, and passionate foodie behind 40 Aprons. Having spent the last 10+ years as a food blogger, she's become known for her flavorful recipes, detailed instructions, gorgeous photography, and down-to-earth approach to food and cooking in general.

Reader Interactions

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Stephanie says
Posted on 2/10/24 at 10:05 am
How can I incorporate a leftover hamhock into the recipe? Thank you.
Reply
- Megan | 40 Aprons Team says
  Posted on 2/10/24 at 1:39 pm
  Hi, Stephanie! Hamhock usually needs to be simmered for hours, so this recipe won’t take long enough to really make it worth adding the hamhock. You could try cooking the hamhock first, then adding it to the jambalaya when you add the broth, but we haven’t tested doing that so I don’t know how it would affect the final flavor of the dish. If you try it, let us know how it goes!
  Reply
Dan says
Posted on 1/20/24 at 9:28 pm
This came out fantastic! A massive hit at my house. I was afraid of the cauliflower rice, so I eyeballed what looked like enough (maybe 3.5-4 cups), but it works so well I wish I put it all in.
Reply
See Also
Paleo Chili Recipe | All Meat Veggie Chili
- Jessica | 40 Aprons Team says
  Posted on 1/28/24 at 5:44 pm
  So glad it was a hit with the family! Thanks for sharing, Dan. 😊
  Reply
Kimmie says
Posted on 8/24/23 at 3:46 pm
How would this do without the tomatoes? I’m allergic to them. Should I sub something?
Reply
- Megan | 40 Aprons Team says
  Posted on 8/30/23 at 9:50 pm
  It can be done, but you’ll definitely lack a good bit of flavor. The tomatoes add liquid, too, so your jambalaya would be pretty thick – I’d increase the amount of broth you use to help combat that!
  Reply
- Rachael says
  Posted on 1/12/24 at 10:55 am
  Which Dutch oven brand/size are you using?
  Reply
  - Jessica | 40 Aprons Team says
    Posted on 1/19/24 at 4:24 pm
    Hi Rachael! Cheryl uses both Lodge and Amazon brand dutch ovens. I think the one used in these photos was a 6 quart size. Hope this helps!
Kaitlyn says
Posted on 4/15/23 at 1:12 pm
Hey Cheryl! I plan on making this today and am very excited. When you add the cauliflower rice- is it still frozen or do you let it thaw?
Reply
- Megan | 40 Aprons Team says
  Posted on 4/16/23 at 11:26 pm
  Still frozen!
  Reply
Laura says
Posted on 3/12/23 at 1:05 pm
I don’t see when to cook the shrimp and when you add it to the pot. Am I missing something?
Reply
- Jessica | 40 Aprons Team says
  Posted on 3/13/23 at 11:32 am
  Hi, Laura! The shrimp is added in during step 5 of the recipe. Hope you enjoy! 🙂
  Reply
Kaitlin says
Posted on 1/29/23 at 8:01 pm
Yummy Recipe! I add extra spices and extra hot sauce, and celery. I want to try adding okra next time. Delish, especially when you’re on whole30!
Reply
- Molly | 40 Aprons Team says
  Posted on 1/30/23 at 4:39 pm
  Glad you enjoyed and were able to make it your own! Thanks so much for the review, Kaitlin!
  Reply
Celena says
Posted on 1/9/23 at 7:09 pm
I followed this recipe exactly and also added zucchini and it was SO GOOD.
I really doubted the cauliflower rice at first but followed through with adding it in and it really is delicious. 10/10 for me. My brother liked it too.
Reply
- Molly | 40 Aprons Team says
  Posted on 1/11/23 at 9:51 am
  Love that! Adding zucchini sounds super yummy! Thanks for the review, Celena!
  Reply
Erin says
Posted on 5/25/22 at 2:37 pm
Is there any substitute for the roasted tomatoes? I completely forgot to buy them and also sometimes tomato-based sauces give me heartburn.
Reply
- Anna Claire | 40 Aprons Team says
  Posted on 5/31/22 at 7:26 pm
  You could just used regular canned tomatoes or died tomatoes instead of roasted. That may help with the heartburn!
  Reply
Marci says
Posted on 1/9/22 at 11:03 pm
I used several proteins (smoked sausage, chicken, shrimp) and cubed zucchini. Incredibly delicious!
Reply
- Anna Claire | 40 Aprons Team says
  Posted on 1/10/22 at 11:29 pm
  Yum! You really can add anything to jambalaya. Glad you enjoyed it!
  Reply
Anna says
Posted on 10/22/21 at 12:54 am
Love this recipe! So tasty and nourishing. Do you know if it freezes well? I am starting to stock up my freezer for some postpartum meal prepping, and was curious!
Reply
- Anna Claire | 40 Aprons Team says
  Posted on 10/27/21 at 8:16 pm
  It freezes beautifully! Definitely recommend stocking your freezer with it. 🙂
  Reply
  - Helen says
    Posted on 1/30/22 at 7:41 am
    To freeze it, would I make it as instructed and then just put in crockpot frozen?
  - Anna Claire | 40 Aprons Team says
    Posted on 2/4/22 at 1:51 pm
    Yep! It will take longer as it will need to thaw, but the crockpot is a great way to reheat frozen leftovers.