Low-Carb Jambalaya with Chicken, Shrimp and Sausage

Healthy jambalaya? You bet. Low Carb Jambalaya with Chicken, Shrimp and Sausage gives you all the bold flavors of the New Orleans classic while replacing rice with roasted cauliflower “rice” for a lighter, low-carb option. Serve it alongside southern-style fried cabbage with bacon or braised greens for a complete meal.

What is Jambalaya?

Jambalaya is a Creole and Cajun rice dish with French, African and Spanish influences. Although its exact origin is debated, it likely developed from immigrant attempts to recreate paella with locally available ingredients. Traditional jambalaya features a mix of proteins (seafood, sausage, poultry), vegetables, and aromatic seasonings; this version keeps the spirit of the dish but swaps rice for cauliflower “pearls” to cut carbs and calories.

Why This Recipe is a Keeper

For years I’ve made a jambalaya with conventional rice that my clients loved. This low-carb update maintains the same bold flavors—chicken, shrimp, and spicy Andouille sausage—while using cauliflower “rice” to reduce carbohydrates and add extra vegetables. A key technique in this recipe is roasting the riced cauliflower separately so it stays dry and fluffy instead of turning mushy.

Once the components are prepped, the dish comes together quickly: roast the cauliflower, bake the seasoned chicken, then sauté the vegetables, sausage and shrimp before combining everything. The result is a flavorful, satisfying jambalaya that’s lighter but still rooted in classic Cajun flavors.

How to Make Low-Carb Jambalaya

Recipe Ingredients and Substitutions

Below are the ingredients and helpful substitution notes. See the recipe card later in this article for precise quantities and cook times.

Ingredient Notes

• Chicken: Choose good-quality chicken. Breasts are used here, but thighs work well if you prefer darker meat.
• Andouille sausage: A spicy smoked pork sausage that adds smoky depth. If you prefer milder flavors, substitute smoked kielbasa or turkey kielbasa.
• Shrimp: Use peeled and deveined shrimp. Larger shrimp (16–20 count per pound) hold up nicely in reheating.
• Cajun seasoning: Typically includes paprika, garlic, onion, and a mix of peppers. Adjust the amount to match your preferred heat level.
• Riced cauliflower: Packaged cauliflower “pearls” yield the most consistent texture; hand-grated works but can be more time-consuming.

Step-by-Step Instructions

• Gather and prep all ingredients: chop vegetables, slice sausage, and have cauliflower pearls ready.
• Preheat the oven to 375°F. Place seasoned chicken breasts on a nonstick baking sheet, drizzle with oil and bake until the internal temperature reaches 165°F. When cool enough to handle, cut into 1/2-inch pieces and toss with the pan juices.
• On a separate sheet pan, spread the cauliflower pearls, drizzle with oil, season with salt, pepper and Cajun seasoning, and roast for about 15 minutes. Roasting helps dry the cauliflower so the “grains” stay separate.
• While the chicken and cauliflower roast, heat oil in a large skillet or Dutch oven over medium-high heat. Add onion, reduce heat to medium and cook 4–5 minutes until starting to soften.
• Add celery and red bell pepper and continue cooking 7–8 minutes until very tender.
• Add garlic, paprika, remaining Cajun seasoning and sliced Andouille sausage; cook 2 minutes to combine flavors.
• Add canned diced tomatoes (undrained) and the shrimp; cook, stirring, until the shrimp turn opaque and are cooked through.
• Stir in the cooked chicken and roasted cauliflower, warm through, then taste and adjust seasonings. Add Tabasco or your preferred hot sauce to taste.
• Finish with chopped fresh parsley and transfer to a serving platter if desired.

Chef Tips and Tricks

• Do as much prep as possible before you start cooking. Once the chicken goes in the oven, the rest of the dish comes together quickly.
• To season chicken evenly before baking, drizzle oil on the baking sheet, add the seasonings to the oil and stir. This helps distribute flavors and lets you taste and adjust the seasoning before it goes on the chicken.
• After cutting the baked chicken, toss the pieces with the pan juices to keep them moist and flavorful.

Tips for Making Cauliflower Rice

Cauliflower has a high water content, so techniques that remove moisture produce a much better “rice” texture. Using packaged cauliflower pearls or hand-grating produces a better, less mushy result than over-processing florets in a food processor. Roasting the riced cauliflower in the oven is the best method—dry heat helps the pieces separate into grain-like pearls.

• Choose packaged riced cauliflower when possible for uniform texture.
• Avoid over-processing florets in a food processor; you can quickly end up with mush.
• Roast the cauliflower to dry it out and create separate “grains.”

Yes. Reheat in an oven-safe dish at 350°F until heated through. Stir occasionally for even heating.

Can low-carb jambalaya be frozen?

Yes. Cool completely, place in airtight containers, and freeze for 1–2 months. Thaw in the refrigerator or slowly in the microwave before reheating in a 350°F oven.

Sides to Serve with Healthy Jambalaya

• Easy braised southern greens
• Cider vinegar braised cabbage wedges
• Skillet-charred green beans with goat cheese chipotle butter
• Roasted cabbage steaks with mustard vinaigrette
• Chopped kale salad

More Cauliflower Recipes for a Low-Carb Lifestyle

• Cauliflower white bean purée
• Cauliflower antipasto salad
• Cauliflower artichoke tabbouleh
• Cauliflower tabouli salad with lemon tahini dressing and feta

Find more light and healthy recipes in the archives of the author for additional low-carb ideas and vegetable-forward meals.