• Roma Dhaliwal

Keto Jambalaya

Updated: Feb 1

You will usually find rice in traditional Jambalaya, but my new love for cauliflower rice comes to the rescue in this recipe. It is a protein rich dish including chicken, shrimp and sausage, making it not only satisfying but very filling as well.


  • 2 boneless skinless chicken breast

  • 6 tablespoons olive oil, divided

  • salt and freshly ground black pepper

  • 2 tablespoons Cajun seasoning

  • 16 oz cauliflower rice or 1 medium head cauliflower processed in a food processor

  • 1 large onion, finely chopped

  • 2 stalks of celery, finely chopped

  • 1 red bell pepper, chopped

  • 4 cloves garlic, minced

  • 1 tbsp paprika

  • 1 jalapeño, chopped

  • 1 pound andouille sausage, thinly sliced into rounds

  • 1 can (15 oz) diced tomatoes (or fresh diced tomatoes, if you use canned tomatoes make sure you read the nutritional label, specifically looking at the carbs and any added sugar)

  • 8 ounces large peeled and deveined shrimp

  • 1/4 cup chopped fresh parsley, divided

  • Tabasco sauce, to taste (optional)

Here's how to do it:

  1. Preheat oven to 375 degrees

  2. Place chicken breasts on a nonstick baking sheet. Drizzle with 1 tablespoon olive oil. Season evenly with salt, pepper and 2 tsp Cajun seasoning. Bake for 22 - 25 minutes or until cooked through depending on the size of your chicken breast

  3. Cut cauliflower into small pieces that will fit into your food processor. Process cauliflower until it resembles rice or small pearls. Set aside until later

  4. Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add the onion, reduce heat to medium and cook 4 - 5 minutes. Add the celery and red bell pepper and continue cooking another 7 - 8 minutes or until very soft. Keep heat at medium, add the garlic, jalapeño, paprika, andouille sausage and cook 2 minutes. Add tomatoes and shrimp and cook, stirring often until shrimp is cooked (this won't take long)

  5. Dice your cooked chicken into bit size pieces. Add to pan, adjust seasonings and add Tabasco sauce to taste if you wish. Add half the parsley

  6. Add remaining 2 tbsp olive oil to a separate skillet, add in cauliflower rice and cook for 5-8 minutes on medium high heat until moisture is absorbed. Season with salt and pepper

  7. You may add your cooked cauliflower directly to your jambalaya or you can serve by layering cauliflower rice, topped with jambalaya (I prefer layering the cauliflower rice and topping in with the jambalaya mixture so the cauliflower rice does not soak up all the sauce of the jambalaya, I like my dishes saucey)

  8. Serve hot and garnish with remaining parsley

#keto #jambalaya #comfortfood #lowcarb #healthyrecipes #romaeats #cajun

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