Keto Jambalaya

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Flavorful keto jambalaya with cauliflower rice, sausage, and shrimp is here for all of your Cajun food cravings! Betcha thought we couldn’t do cajun low carb, didn’t you? But you know there’s nothing I love more than turning classic foods into keto faves, and nothing is off limits.

I think this low carb jambalaya proves this little obsession of mine in a very delicious way! Not only is cauliflower rice jambalaya as good as the real deal, but it’s a healthy and lighter way to enjoy a classic Cajun dish. And it’s a 30-minute, one-pot keto meal. What’s better than that?!

What Is Jambalaya?

Jambalaya is a southern one-pot stir fry from Louisiana, traditionally including rice, vegetables, tomato-based sauce, spices, and meat and seafood, most commonly andouille sausage, shrimp, and chicken. The vegetables used in this dish includes peppers, onions and celery, often called the “holy trinity” of cajun cooking. Not surprisingly, the classic flavor of jambalaya comes from cajun seasoning blend.

Keto jambalaya takes all the same flavors and ingredients, but swaps in cauliflower rice for rice and uses a simplified ingredient list, with just 10 total ingredients.

Ingredients You’ll Need

The ingredients for keto jambalaya without rice are very similar to “regular” jambalaya that has it. I just swapped in cauliflower rice instead and used a simplified ingredient list, with just 11 required ingredients, plus salt:

• Olive oil
• Andouille sausage
• Bell peppers
• Onions
• Celery
• Garlic
• Shrimp
• Cauliflower rice
• Diced tomatoes
• Chicken bone broth
• Cajun seasoning
• Sea salt

TIP: A common addition to keto jambalaya that I left out is chicken – feel free to add it if you like. I omitted it to keep the ingredient count down, but traditional jambalaya often includes chicken in addition to the sausage and shrimp. To do so, simply add 1-2 diced chicken breasts (or 2-3 chicken thighs) together with the sausage and let it cook through before proceeding to add the garlic.

You can scroll to the recipe card below to get all the ingredient amounts, or read below first to see how to make keto jambalaya with step-by-step pictures and tips.

(I know, I went over my limit of 10 on this blog, but make a few exceptions for traditional recipes that typically have even more than I’m using.)

How To Make Keto Jambalaya

This jambalaya recipe with cauliflower rice comes together in 20 minutes! Here’s how we make it:

• Saute the holy trinity until soft. The holy trinity is the Cajun mirepoix combo of peppers, onions, and celery.

• Add garlic and cook for an additional minute.

TIP: Before adding the garlic, make sure to get the heat high enough to evaporate any liquid after cooking the peppers and onions. Otherwise, everything will steam instead of caramelizing.

• Add andouille sausage. Saute until slightly puckered and starting to brown.

• Add cauliflower rice and sauce ingredients, including diced tomatoes, bone broth, and Cajun seasoning. Stir together.
• Add shrimp last. Bring to a simmer, then continue to simmer uncovered, stirring occasionally until the cauliflower is tender, shrimp is cooked through, and liquid is reduced.

TIP: When cooking the shrimp, move the uncooked pieces toward the bottom of the pot, to help them brown and cook through. If any start to turn opaque, stir them toward the top.

TIP: It’s important to simmer over high heat at the end. Otherwise, you’ll end up with too much liquid. Cauliflower rice has a lot of water in it, and you need it to evaporate.

• Adjust seasoning and garnish. Add more salt and/or Cajun seasoning to taste. Garnish with green onions and parsley.

Frequently Asked Questions

• What Does Jambalaya Taste Like? Jambalaya tastes like rice with meat and seafood in a spicy, cajun-flavored tomato sauce. And, low carb cauliflower rice jambalaya tastes very similar!
• Can I Have Jambalaya On Keto? Most jambalaya recipes are made with white rice – not keto! But this keto friendly jambalaya utilizes cauliflower rice for a lower carb and keto option. The serving size is generous, a slightly heaped 1 1/2 cups, perfect for a whole meal. This keto jambalaya recipe has 9.9 grams net carbs – very reasonable for a large, dinner-size portion! All of the flavor, much fewer carbs.
• Is It Supposed To Be Soupy? No. Cauliflower rice jambalaya has a cajun flavored sauce, but is not supposed to be liquid like soup. That would be more similar to a gumbo.
• Can You Make It More Saucy? Yes, you can. If you want a more saucy, tomato-ey jambalaya, add a second can of diced tomatoes. This would increase carb count, though. It’s still plenty flavorful as is.
• Is This Jambalaya Spicy? Yes, the amount of Cajun seasoning in the recipe makes a spicy keto jambalaya. If you want it more mild, reduce Cajun seasoning to one tablespoon instead of two.

Serving Ideas

Keto jambalaya is already a one-pot meal, so you don’t have to add anything to it. But if you like, try a low carb bread such as keto cornbread or cheddar bay biscuits, and a neutral salad, such as cucumber tomato avocado salad.

More Cauliflower Rice Recipes

If you like this jambalaya with cauliflower rice, you might also like some of these other keto side dishes featuring cauliflower rice:

• How To Make Cauliflower Rice – The best basic guide to cauliflower rice! This will answer ALL of your questions and show you some tricks on getting it perfect every time.
• Low Carb Cauliflower Fried Rice – Miss your favorite take-out? No need, this is a delicious alternative.
• Keto Mushroom Risotto – Creamy mushroom risotto without the carbs!
• Keto Grits And Shrimp – Another Southern classic with a fluffy, cheesy grits swap!
• Low Carb Cauliflower Breadsticks – These healthy breadsticks will make you believe that cauliflower really can do anything.
• Ground Beef Cauliflower Lasagna – Lasagna flavors so good, you won’t miss the pasta!

• Dutch Oven – From stove too table, this dutch oven is amazing quality and nice to look at, too!
• Chef’s Knife – My go-to chef’s knife! It’s one of my favorite tools in my kitchen, and makes chopping low carb cajun jambalaya ingredients EASY.

Recipe Card

4.94 from 65 votes

Keto Jambalaya (30 Minutes)

By Maya Krampf

Low carb keto jambalaya with cauliflower rice is an easy, healthy one-pot meal in 30 minutes -- with just as much flavor as the original.

Prep: 10 minutes

Cook: 20 minutes

Total: 30 minutes

Servings: 6 (adjust to scale recipe)

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Ingredients

[ See substitutions ]

U.S. - Metric

Tap underlined ingredients to see the ones I use.

• 2 tbsp Olive oil ▢
• 1 lb Andouille sausage (sliced thinly) ▢
• 2 large Bell peppers (diced; I used red and green) ▢
• 1/2 large Onion (diced) ▢
• 1/2 cup Celery (diced) ▢
• 4 cloves Garlic (minced) ▢
• 1 lb Large shrimp (peeled and deveined, thawed if frozen) ▢
• 2 lb Cauliflower rice (fresh or frozen) ▢
• 1 14.5-oz can Diced tomatoes (drained) ▢
• 1/4 cup Chicken bone broth ▢
• 2 tbsp Cajun seasoning (start with 1 tbsp if you don't want spicy) ▢
• 1 tsp Sea salt (to taste) ▢
• Green onions (sliced; optional, for garnish) ▢
• Fresh parsley (chopped; optional, for garnish) ▢

Instructions

[ See step photos ]

Tap on the times in the instructions to start a kitchen timer.

1. Heat the oil in a large dutch oven over medium heat. Add the bell peppers, onions, and celery. Saute for 5-8 minutes, until the vegetables are soft.

2. Add the sliced sausage. Saute for about 5 minutes, until browned.

3. Make a well in the center and add the minced garlic. Let it sizzle for about 30 seconds, until fragrant, then stir in with everything else.

4. Add the cauliflower rice, diced tomatoes, bone broth, and Cajun seasoning. Stir together, then add the shrimp. Increase heat to high to bring to a simmer, then continue to simmer uncovered, stirring occasionally, until the cauliflower is tender, shrimp is cooked through, and liquid is reduced, about 5-7 minutes. It will release more liquid at first and then reduce in volume again as it simmers more.

5. Season with salt to taste, and/or more Cajun seasoning if you like. If desired, garnish with green onions and parsley.

Did you make it? Leave a review or tag me @wholesomeyum on Instagram!

Maya's Recipe Notes

Serving size: 1 1/2 cups (slightly heaped), or 1/6 entire recipe

• Store: Keep leftovers in the fridge for 3-4 days in an airtight container.
• Reheat: Warm in the microwave or a hot skillet until heated through.
• Freeze: Let cool completely, then store in an airtight container or freezer bag (press out the air) for 2-3 months. Thaw overnight in the fridge before reheating.

Nutrition Facts

Amounts per serving. Serving size in recipe notes above.

Calories 449

Fat 27.9g

Protein 33.5g

Total Carbs 14.9g

Net Carbs 9.9g

Fiber 5g

Sugar 6.9g

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.

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Try More Of My Recipes

• 
  Cauliflower Hummus
• 
  Cauliflower Mac and Cheese
• 
  Cajun Seasoning Recipe
• 
  Fried Cabbage

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