Healthy Cajun Jambalaya

A healthy twist to the traditional Jambalaya. Cauliflower rice and chicken andouille sausage cut down the carbs and fat but keep all the Cajun flavor. 

Servings 4


  • 2 boneless, skinless chicken breasts, diced into bite sized pieces
  • 1 bag cauliflower rice
  • 1lb or 4 links chicken andouille sausage, sliced
  • 3 Tablespoons olive oil, divided
  • 2 Tablespoons Cajun seasoning such as Tony Chachere's
  • 1 red bell pepper, diced (substitute green if that is what you have)
  • 1/2 onion, minced
  • 2 stalks celery, diced
  • 4 cloves garlic, minced
  • 2 14.5 oz cans fire roasted diced tomatoes
  • 1 cup chicken broth or water
  • 8 oz medium raw peeled shrimp
  • 2 green onions, chopped for garnish
  • parsley, minced for garnish


  1. Preheat oven to 375 degrees . Spread cauliflower rice over a foil lined baking sheet and drizzle 1 Tablespoons oil over rice. Sprinkle 1/2-1 Tablespoon Cajun seasoning (depending on how spicy you like it) over rice. Toss well. Bake in oven for 10 minutes. Set aside.

  2. In a large heavy bottomed pot, heat remaining 2 Tablespoons oil over medium high heat.  Add chicken and cook until cooked through, about 7 minutes. 

  3. Add sliced sausage to chicken and allow to brown on both sides. Remove chicken and sausage to plate. 

  4. Add bell pepper, onion, celery and garlic to pot.  Sauté until soft, about 7 minutes. 

  5. Add 1 Tablespoon Cajun seasoning (add less if you do not like spice). Allow to cook for about 3 minutes just until the spices have a chance to bloom. 

  6. Add tomatoes, broth, chicken and sausage to vegetables. 

  7. Stir and bring to a boil then reduce heat too low.  Allow to simmer for about 25 minutes until it has thickened.  If it gets too thick just add 1/2 cup of water to pot.  

  8. Once thickened add shrimp and allow to cook through, about 5 minutes.  

  9. Taste for seasoning and serve over cauliflower rice. Garnish with green onions and parsley.  Serve with preferred hot sauce such as Tabasco or Louisiana Hot Sauce.