Keto Cauliflower Jambalaya With Chicken Shrimp and Sausage

Last Updated on June 15, 2021 by Toya

Learn how to make this 30 minute keto cauliflower jambalaya recipe made with cauliflower rice. This amazingly flavorful keto jambalaya is a great meal idea that is easy to make with only 9 grams of net carbs per serving. 

keto cauliflower jambalaya

What’s Jambalaya?

Jambalaya is a classic Louisiana dish that is essentially meats, vegetables and rice cooked together to make a deliocus one pot hearty meal.

What is the difference between jambalaya and gumbo?

There is only one significant difference between jambalaya and gumbo which is that in a gumbo recipe, the rice is cooked separately and served with the gumbo, whereas in a jambalaya recipe, the rice is added to the jambalaya pot. 

Tips to make the best cauliflower jambalaya

  • The proper jambalaya should be somewhat dry, even slightly browned at the bottom. This means, that you do not add any liquid like water or stock during the cooking process. The can chopped tomatoes used in this recipe, with their juices are the only liquid you’ll need. This is a keto friendly jambalaya and it does not have regular brown rice, which will typically absorb the liquid in a meal. 
  • To get your cauliflower rice tasting its best, make sure you roast the cauliflower. Cooking it may result in a soggy cauliflower rice so I always like to roast the riced cauliflower in the oven for 10 minutes. 

Tips for making cauliflower rice

When it comes to using cauliflower rice in your keto recipes you have 2 options. One option is to simply buy a packet of riced cauliflower from your grocery store. This of course saves time and gives you perfect cauliflower rice for a good price.

However, if you’re into making your own, here are some tips to help you out:

First slice the cauliflower head in half, then cut out the core and peal the green leaves away. If you have a food processor, go ahead and set that up and break your cauliflower into smaller pieces. Place in your food processor and pulse for 3 second bursts until the cauliflower breaks down into fluffy granules. Keep in mind your rice will not be completely even in texture and you may gets some large chunks that are not processed at all. Throw the large pieces away and make use of the rest. 

You can also easily make cauliflower rice with a simple cheese grater. For this method, cut your cauliflower head in three or four larger chunks and grate using the side with the largest holes. This method will ensure that your cauliflower granules are more even.

Lastly, the best way to cook cauliflower rice for this cauliflower rice jambalaya is in the oven. This method ensures that your riced cauliflower rice comes out crispy and golden brown. Getting your cauliflower like this provides the best results for your cauliflower jambalaya recipe. 

How many carbs in jambalaya with cauliflower rice?

These are approximately 21 grams of carbs in jambalaya made with brown rice or white rice. However, in this keto version, which uses cauliflower rice, there are only 9 grams of net carbs in every serving. 

Ingredients to make keto jambalaya

To make this easy and satisfying cauliflower rice jambalaya, you’ll need:

  • 0.5lb. chicken breasts
  • 2 tbsp olive oil, divided
  • 1 tbsp Cajun seasoning
  • ½ onion, diced
  • 12oz. riced cauliflower
  • 1 stalk celery, chopped
  • ½ cup chopped peppers, mixed
  • 1 tsp garlic powder
  • ½ tbsp smoked paprika
  • 1 cup Andouille sausage, sliced
  • 12oz. can chopped tomatoes
  • 6oz. peeled and deveined shrimp
  • Salt and pepper, to taste

How to make keto cauliflower jambalaya

To start, first gather all of your ingredients in one place, then preheat oven to 350F.

ingredients to make keto jambalaya

Brush the chicken with olive oil and sprinkle with 1 tsp Cajun seasoning and bake the chicken for 25 minutes.

The baked chicken should look like this:

Next, in a small baking dish, toss the cauliflower with ¼ teaspoon Cajun seasoning and 1 tsp olive oil.

Bake the cauliflower for 10 minutes.

Heat remaining olive oil in a skillet. Add onions and bell pepper and cook for 5 minutes while stirring.

Next, add the sausage and remaining spices and cook for another 5 minutes.

Toss in the shrimp and cook for 2 minutes. Also add in the chopped tomatoes.

Chop the chicken breast into pieces and add chopped tomatoes and the chopped chicken into the pot. Simmer for 5 minutes.

 Stir in the riced cauliflower that was baked perviously and serve warm. 

low carb cauliflower jambalaya

How to store riced cauliflower jambalaya

Store the jambalaya in a fridge in an airtight container for 2 days. You can also store this keto jambalaya in a freezer for up to 3 weeks stored in an airtight container. To serve; thaw and reheat over stove.

How does jambalaya taste?

Jambalaya tastes like a hearty rice, chicken, andouille sausage, seafood dish flavored with Cajun spices, paprika and garlic powder and tomato sauce. This keto version of jambalaya which uses cauliflower rice rather than brown or white rice, but tastes virtually the same. 

Should jambalaya be spicy?

Jambalaya is a spicy dish, but it is only spicy as the ingredients you use. You do not have to make a very spicy recipe. Instead you can use less spices for a milder tasting cauliflower rice jambalaya recipe. 

Should jambalaya be soupy?

Jambalaya is somewhat  of a dry dish which does not have too much liquid . This low carb cauliflower jambalaya only relies on the can chopped tomatoes and their juices for its liquid. This particular jambalaya recipe is somewhat soupy or wet as less cauliflower rice was used in the recipe. This is personally how I enjoy my jambalaya recipes. However, if you want your jambalaya to be drier, simply increase the amount of cauliflower rice in the recipe. Increasing the riced cauliflower from 1 1/2 cups to 2 1/4 cups should do the trick. 

More keto cauliflower rice recipes

Keto Cauliflower Jambalaya

Keto Cauliflower Jambalaya

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Learn how to make this easy 30 minute keto cauliflower jambalaya recipe made with cauliflower rice. This easy recipes is so flavorful and easy to make and only has 9 grams of net carbs per serving!

Ingredients

  • 0.5lb. chicken breasts
  • 2 tbsp olive oil, divided
  • 1 tbsp Cajun seasoning
  • ½ onion, diced
  • 12oz. riced cauliflower
  • 1 stalk celery, chopped
  • ½ cup chopped peppers, mixed
  • 1 tsp garlic powder
  • ½ tbsp smoked paprika
  • 1 cup Andouille sausage, sliced
  • 12oz. can chopped tomatoes
  • 6oz. peeled and deveined shrimps
  • Salt and pepper, to taste

Instructions

    1. To start, first gather all of your ingredients in one place, then preheat oven to 350F.
    2. Brush the chicken with olive oil and sprinkle with 1 tsp Cajun seasoning and bake the chicken for 25 minutes.
    3. Next, in a small baking dish, toss the cauliflower with ¼ teaspoon Cajun seasoning and 1 tsp olive oil. Bake the cauliflower for 10 minutes.
    4. Heat remaining olive oil in a skillet. Add onions and bell pepper and cook for 5 minutes while stirring.
    5. Next, add the sausage and remaining spices and cook for another 5 minutes.
    6. Toss in the shrimp and cook for 2 minutes. Also add in the chopped tomatoes.
    7. Chop the chicken breast into pieces and add chopped tomatoes and the chopped chicken into the pot. Simmer for 5 minutes.
    8.  Stir in the riced cauliflower that was baked perviously and serve warm. 
Nutrition Information:
Yield: 4
Amount Per Serving: Calories: 392Total Fat: 25gSaturated Fat: 6.8gCholesterol: 130mgSodium: 1666mgCarbohydrates: 13gNet Carbohydrates: 9gFiber: 4gSugar: 6gProtein: 29g

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