Healthy Jambalaya (Whole30, Low Carb, Paleo)

Name: Healthy Jambalaya (Whole30, Low Carb, Paleo)
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: 8 servings
Cuisine: American
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)

This Whole30 and low carb jambalaya delivers authentic Cajun flavor by replacing traditional rice with cauliflower rice, making it paleo and keto-friendly. It comes together in under an hour with sausage, shrimp, and classic aromatic vegetables.

🌍American 🌍Cajun 🥗Keto 🥗Paleo

Healthy Jambalaya (Whole30, Low Carb, Paleo)

Total

55 min

Servings

8

Difficulty

Hard

Est. Cost

$32–$53

Recipe Source

View original recipe

From 40aprons

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)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)optional

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Instructions

1
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.
2
Add 1 tablespoon oil. Add garlic, onion, bell pepper, and celery; sauté until softened, about 5-7 minutes over medium heat.
3
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.
4
Bring mixture to a boil then reduce heat to low; simmer for 25-35 minutes or until thickened and liquid is reduced.
5
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.
6
Ladle into bowls and top with sliced green onions and parsley. Serve with Louisiana hot sauce.

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Tips & Notes

Pro tips

Sauté the sausage first to render fat and build flavor, then remove it before cooking aromatics—this prevents burning and ensures even cooking.
Chop all vegetables before you start cooking; jambalaya comes together quickly once heat is applied, leaving no time for prep.
Taste and adjust seasoning at the end; salt and Cajun spice vary by brand, so add gradually rather than all at once.
Add shrimp in the final 3–5 minutes to prevent overcooking; shrimp toughens quickly and only needs to turn pink and opaque.

Substitutions

Avocado oil → Ghee or olive oil (note: ghee adds richness for Whole30; olive oil works for all diets)
Chicken-apple sausage → Spicy Italian sausage or andouille (note: andouille is more traditional but may contain additives; check Whole30 compliance)
Cauliflower rice → Shirataki rice or zucchini noodles (note: reduce liquid slightly as zucchini releases water)
Red and green bell peppers → Yellow bell pepper or additional celery (note: color will be less vibrant but flavor remains authentic)

Storage & make-ahead

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat on the stovetop over medium heat, stirring occasionally and adding a splash of water if the mixture is dry.

Common Questions

Can I make this jambalaya without shrimp?

Yes, the sausage provides plenty of protein and flavor. You can use all sausage or add chicken breast instead of shrimp.

What Cajun seasoning should I use for Whole30?

Look for a blend without sugar or additives. Aidell's brand sausage is Whole30-approved, and many pure Cajun spice mixes (paprika, cayenne, thyme, oregano) qualify.

How much cauliflower rice do I need?

The recipe doesn't specify a set amount—use about 3–4 cups of riced cauliflower (fresh or frozen) or adjust to your preferred ratio of vegetables to grain.

Can I scale this recipe up for a crowd?

Yes, this recipe scales easily. Simply double or triple all ingredients and increase cooking time by 5–10 minutes if using a larger pot.

Is this recipe keto-friendly?

Yes, because it uses cauliflower rice instead of regular rice and relies on sausage and shrimp for fat and protein, making it naturally low-carb and keto-compliant.