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overlooking a large dutch oven with cooked jambalaya being stirred
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5 from 2 votes

Healthy Jambalaya with Cauliflower Rice

You are going to love this healthy chicken and sausage jambalaya. It's loaded with vegetables, including cauliflower rice. It's a lower carb option then traditional rice, but you can add it in if you want. It's a high protein dish with chicken breast, hot italian sausage, and shrimp and it's a great dish to divide up for meal prep!
Prep Time10 mins
Cook Time50 mins
Total Time1 hr
Course: Main Course, Soup
Cuisine: American
Servings: 10 cups
Calories: 260kcal



  • 1 lb chicken breast diced
  • 4 links hot italian sausage (or andouille if available) diced
  • 1 tablespoons avocado oil
  • 1 onion diced
  • 1 green pepper diced
  • 1 yellow or orange pepper diced
  • 3 celery stalks diced
  • 3 garlic cloves minced
  • 3 tablespoons cajun seasoning
  • 1 tablespoon oregano
  • 1 1/2 cups frozen cooked shrimp 1 1/2-2 cups
  • 28 oz crushed tomatoes 796ml
  • 2 cups chicken broth
  • 4 cups frozen cauliflower rice
  • 1 bay leaf
  • salt and pepper to taste


  • In a large stock pot or dutch oven, heat oil over medium heat. Once hot add the chicken and sausage. Brown the sausage good here. Once it's cooked, the meat aside.
  • There should be some oil left in the pan, if not add more. Add the onions, peppers, celery and saute until onion is translucent and peppers are soft. Add the garlic and saute for another 3-4 minutes. The onion should be at the beginning stages of browning.
  • Add the chicken and sausage back, plus the shrimp. Sprinkle the cajun seasoning and oregano over. Season with salt and pepper.
  • Pour in the crushed tomatoes, chicken broth, caulflower, and top with a bay leaf. Bring to a boil over medium heat, reduce it a little bit and cover. Let simmer for 20 minutes.
  • At the 20 minute mark, remove the cover. Turn heat to low (a slow simmer) and keep an eye on it for another 15 minutes.
  • Taste and adjust seasonings to your liking. Serve.


It's not easy to find andouille sausage (which is what is usually used in jambalaya) if you're out of options try hot or mild Italian or even chorizo.


Serving: 1cup | Calories: 260kcal | Carbohydrates: 14g | Protein: 25g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 109mg | Sodium: 613mg | Potassium: 922mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1302IU | Vitamin C: 75mg | Calcium: 94mg | Iron: 3mg