Keto Jambalaya with Cauliflower Rice and Andouille

Why You’ll Love This Recipe

• Classic jambalaya comfort with a light, low-carb twist thanks to cauliflower rice.
• Layered flavor from smoky andouille, seared chicken, and sweet shrimp, all in one pot.
• Done in under an hour with simple, grocery-store ingredients.
• Makes hearty leftovers that reheat beautifully for weeknight meals.

Grocery List

• Produce: 1 medium yellow onion, 1 green bell pepper, 2 ribs celery, 4 cloves garlic, 24 oz riced cauliflower, 2 green onions, fresh parsley, lemon (optional)
• Dairy: Unsalted butter
• Pantry: Andouille sausage, boneless skinless chicken thighs, large shrimp (21–25 count), avocado or olive oil, tomato paste, crushed tomatoes (no sugar added), low-sodium chicken broth, Cajun/Creole seasoning, smoked paprika, dried thyme, dried oregano, cayenne, bay leaves, kosher salt, black pepper

Full Ingredients

Proteins

• 12 oz andouille sausage, sliced into 1/4-inch half-moons
• 1 lb boneless skinless chicken thighs, cut into 1-inch pieces
• 1 lb large shrimp (21–25 count), peeled and deveined, tails removed

Vegetables & Aromatics

• 1 medium yellow onion, diced small (about 1 cup)
• 1 green bell pepper, diced small (about 1 cup)
• 2 ribs celery, diced small (about 1 cup)
• 4 cloves garlic, minced
• 24 oz riced cauliflower (about 6 cups), fresh or frozen
• 2 green onions, thinly sliced, for garnish
• 2 tbsp fresh flat-leaf parsley, chopped, plus extra for serving
• Lemon wedges, for serving (optional)

Liquids & Tomato

• 1 tbsp tomato paste
• 1 cup crushed tomatoes (no sugar added)
• 1 cup low-sodium chicken broth

Fats

• 2 tbsp avocado oil (or olive oil), divided
• 1 tbsp unsalted butter

Spices & Seasonings

• 1.5 tbsp Cajun or Creole seasoning (preferably salt-free), divided: 2 tsp for the proteins, 2 1/2 tsp for the pot
• 1 tsp smoked paprika
• 1 tsp dried thyme
• 1 tsp dried oregano
• 1/4 to 1/2 tsp cayenne pepper, to taste
• 2 bay leaves
• 1.25 tsp kosher salt, divided (reduce if your seasoning blend contains salt)
• 1/2 tsp freshly ground black pepper, divided

Step-by-Step Instructions

Step 1: Prep and season the proteins

Pat the chicken and shrimp very dry with paper towels to help them sear. In a bowl, toss the chicken with 1 tsp Cajun seasoning, 1/4 tsp kosher salt, and a pinch of black pepper. In a separate bowl, toss the shrimp with 1 tsp Cajun seasoning and a pinch of salt and pepper. Slice the andouille into 1/4-inch half-moons.

Step 2: Render andouille and sear chicken

Heat a 5–6 quart Dutch oven over medium-high heat. Add 1 tbsp avocado oil. Cook the andouille, stirring occasionally, until browned and some fat renders, 3–4 minutes. Transfer to a plate. Add the chicken in a single layer and sear until browned, 4–5 minutes (it will finish cooking later). Transfer to the plate with the sausage.

Step 3: Sauté the Cajun trinity and garlic

Add the remaining 1 tbsp oil to the pot. Add the onion, bell pepper, and celery with a pinch of salt. Sauté over medium heat until softened and lightly golden at the edges, 5–6 minutes. Stir in the garlic and cook until fragrant, 30 seconds.

Step 4: Build the tomato-spice base

Clear a spot in the pot and stir in the tomato paste; cook, stirring, for 1 minute to caramelize. Add the crushed tomatoes, chicken broth, remaining 2 1/2 tsp Cajun seasoning, smoked paprika, thyme, oregano, cayenne, bay leaves, and 1/2 tsp kosher salt. Scrape up any browned bits from the bottom. Bring to a brisk simmer and cook 5 minutes to marry the flavors.

Step 5: Fold in cauliflower rice and simmer

Stir in the riced cauliflower along with the browned chicken and andouille. Reduce heat to medium, cover, and cook until the cauliflower is tender and the mixture has thickened, 8–10 minutes (12 minutes if using frozen cauliflower rice). Uncover and stir once or twice to prevent sticking; the mixture should be saucy but not watery.

Step 6: Add shrimp and finish cooking

Fold in the shrimp and cook uncovered, stirring gently, until the shrimp are just opaque and curled and the chicken is cooked through, 3–4 minutes. If using a thermometer, chicken should read 165°F and shrimp about 120°F.

Step 7: Rest, garnish, and serve

Turn off the heat. Stir in the butter, chopped parsley, and half the sliced green onions. Let the jambalaya rest for 5 minutes to thicken slightly. Remove the bay leaves. Taste and adjust with more salt, pepper, or cayenne. Garnish with remaining green onions and extra parsley. Serve with lemon wedges for brightness, if desired.

Pro Tips

• Use a salt-free Cajun/Creole seasoning to control the salt level; add kosher salt to taste.
• Brown the sausage and chicken well for fond (those tasty browned bits) that deepen the sauce.
• If using frozen cauliflower rice, add it straight from the freezer and cook a couple minutes longer to evaporate extra moisture.
• Do not overcook the shrimp; they go from tender to rubbery fast—pull them off heat as soon as they turn pink and opaque.
• Want it spicier? Add more cayenne or finish with a few dashes of hot sauce.

Variations

• Cajun-style (no tomato): Skip the crushed tomatoes and tomato paste; add an extra 1/2 cup broth and a touch more paprika and thyme.
• Chicken-and-sausage only: Omit the shrimp and add an extra 1/2 lb chicken thighs; cook until 165°F.
• Okra addition: Stir in 1 cup sliced okra with the cauliflower rice for extra body and Southern flair.

Storage & Make-Ahead

Refrigerate leftovers in an airtight container for 3–4 days. Reheat gently on the stovetop over medium-low with a splash of broth, or microwave in short bursts, just until hot. For best texture, add shrimp fresh when reheating (they can overcook on reheats). To make ahead, cook through Step 5 and cool; refrigerate up to 2 days or freeze up to 2 months. Reheat, then add shrimp and finish with butter and herbs before serving.

Nutrition (per serving)

Approximate: 440 calories; 27 g fat; 10 g net carbs; 37 g protein; 5 g fiber; 1,230 mg sodium (will vary with sausage, seasoning blend, and broth).