Healthy Jambalaya with Shrimp and Sausage

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A simply, yet mouthwatering 30-minute healthy jambalaya recipe with minimal ingredients including shrimp, pre-cooked sausage and rice, and spicy Cajun spices. It’s got deep southern flavors and is comfort food at its best! 

cajun jambalaya recipe in a teal cast iron pot

WHY MAKE THIS JAMBALAYA RECIPE

This healthy jambalaya recipe is a delicious “jumbled” or “mixed up” stew that is so easy to make and is bursting with fantastic flavors! It is one of our family favorite recipes and tops the charts just as much as this healthy turkey sweet potato chili and Indian coconut curry chicken rice soup.

All of the ingredients in this Louisiana cuisine are simple to find, yet if you run out of Cajun spice you can easily make it at home with common ingredients using this Cajun shrimp seasoning recipe. It is free of dairy and gluten, low fat and super simple to make!

JAMBALAYA: HEALTHY INGREDIENTS

Authentic jambalaya consists of meat and vegetables mixed with rice and Cajun spices (you can also learn more here). Typically the meat is chicken or pork and always sausage. In some cases crayfish and shrimp are incorporated. Jambalaya vegetables are green bell peppers, onion, celery, chili and sometimes carrots, okra, tomatoes, and garlic are used then seasoned with Cajun seasoning, which makes this dish spicy!

healthy Cajun jambalaya recipe a bowl with a spoon and fork

To make this healthy jambalaya you will need:

• Shrimp – frozen that is already de-veined and with shells and tails removed to keep the recipe easy.
• Sausage links – either lean, and natural with not nitrates added or use chicken sausage. To keep this simple, use sausage that is already cooked.
• Olive oil – for sautéing the vegetables
• Garlic
• Onion
• Green bell pepper
• Red bell pepper
• Celery
• 1 (14 ounce) can of fire roasted diced tomatoes with juice
• 1 dry bay leaf
• Chicken or vegetable broth
• Cajun seasoning mix
• Optional to add an 8 ounce chicken breast that is cooked and shredded (although it is not used in this recipe in the images
• Cooked white or brown rice

To keep this healthy jambalaya simple I suggest making the rice in advance and adding it in before serving. That will get this popular French dish on the table in as little as 20 minutes! But if you have the time, you can add the rice also without cooking it first. Directions for both are included in the printable recipe below.

HOW TO MAKE THIS HEALTHY AND EASY JAMBALAYA RECIPE

step by step instructions to make a healthy version of jambalaya with vegetables rice shrimp and sausage

Follow along by the numbered pictures.

  1. First on medium-high heat the olive oil on the stove and add the vegetables.
  2. Sauté the vegetables for 6 minutes until soft, mixing frequently.
  3. Add to the pot the fire roasted tomatoes, broth, Cajun seasoning, pepper, salt, broth, bay leaf, sausage slices, and cooked rice.
  4. Stir together and heat for 4 minutes.
  5. Add the prepared uncooked shrimp and stir them in.
  6. Cover and simmer on medium-low for 10 minutes or until the shrimp is cooked and pink in color. Serve right away or continue to heat uncovered to release more juices and thicken the sauce.

JAMBALAYA CALORIES

A common question I have come across over the internet is how many calories does jambalaya have? This recipe uses minimal rice and no chicken, which cuts out some of the calories. This recipe makes about 16 cups, serving 8 people with 2 cups each with under 400 calories per serving (391 calories to be exact).

FAQs

What goes well with jambalaya?
Can I substitute anything to make it low carb?

To make this dish lower in carbohydrates (and Paleo-friendly), substitute 4 cups of cooked rice for 6 cups of cauliflower rice. You do not need to cook the cauliflower rice first, just add it and simmer for 10 minutes before serving to allow the cauliflower to soften and absorb the flavors.

Can I use uncooked rice?

If you want to use uncooked rice add 1 1/4 cup of uncooked rice grains while you add the broth and other ingredients. Increase the broth from 2 cups to 3 cups. Heat on medium heat covered for 20-30 minutes or until the rice is cooked through. Then add the shrimp and heat for an additional 10 minutes.

How long with jambalaya last?

This shrimp and sausage jambalaya will last in the refrigerator in a sealed container for up to 3 days.

jambalaya recipe in a bowl with a fork

MORE HEALTHY SHRIMP AND SAUSAGE RECIPES

If you make this healthy jambalaya recipe from Delightful Mom Food I would love to see your creations and share it! Follow along with me on INSTAGRAMPINTERESTFACEBOOKYOUTUBE and TWITTER  and tag me to be featured and for more recipe inspiration! And don’t forget to rate the recipe in the recipe area and leave a comment below!

cajun jambalaya recipe in a teal cast iron pot

Print

Healthy Jambalaya with Shrimp and Sausage

A simply, yet mouthwatering healthy jambalaya recipe with minimal ingredients including shrimp, pre-cooked sausage and rice, and spicy Cajun spices. It’s got deep southern flavors and is comfort food at its best! 
Course Dinner
Cuisine French
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 8 people
Calories 391kcal

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 2 red bell peppers stem and seeds removed, diced
  • 1 green bell pepper stem and seeds removed, diced
  • 1 white onion diced
  • 4 garlic cloves minced
  • 3 celery stalks diced
  • 1 14 ounce can fire roasted tomatoes with juice
  • 2 cups broth chicken or vegetable broth
  • 2 tablespoons Cajun seasoning
  • 1 bay leaf dry
  • 4 cups cooked long grain rice white or brown
  • 1 lb. shrimp de-veined with shells and tail taken off (I use frozen and thawed)
  • 1 lb. sausage cut into thinly sliced coins (can use chicken sausage)
  • pink salt to taste
  • 1/2 teaspoon black pepper

Instructions

  • In a large pot, on medium-high heat the oil and add the red peppers, green peppers, onion, garlic and celery. Saute the vegetables for 6 minutes until soft, mixing frequently.
  • Add to the pot the fire roasted tomatoes, broth, Cajun seasoning, pepper, salt, broth, bay leaf, sausage slices, and cooked rice. Stir together and heat for 4 minutes.
  • Add the prepared uncooked shrimp and stir them in. Cover and simmer on medium-low for 10 minutes or until the shrimp is cooked and pink in color. Serve right away or continue to heat uncovered to release more juices and thicken the sauce. Season with salt to taste.

Notes

Adding uncooked rice in place of cooked rice:

If you want to use uncooked rice add 1 1/4 cup of uncooked rice grains while you add the broth and other ingredients. Increase the broth from 2 cups to 3 cups. Heat on medium heat covered for 20-30 minutes or until the rice is cooked through. Then add the shrimp and heat for an additional 10 minutes. This does slightly change the nutritional calculation. 

Making this dish Paleo:

To make this dish lower in carbohydrates, substitute 4 cups of cooked rice for 6 cups of cauliflower rice. You do not need to cook the cauliflower rice first, just add it and simmer for 10 minutes before serving to allow the cauliflower to soften and absorb the flavors.

Nutrition

Calories: 391kcal | Carbohydrates: 28g | Protein: 23g | Fat: 20g | Saturated Fat: 6g | Cholesterol: 184mg | Sodium: 1042mg | Potassium: 368mg | Fiber: 2g | Sugar: 3g | Vitamin A: 2023IU | Vitamin C: 54mg | Calcium: 109mg | Iron: 3mg

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