For those deep into a ketogenic diet, cravings for rice-based dishes can be a challenge. However, with this keto jambalaya recipe, you can enjoy the flavors of the classic dish without the carbs. This recipe captures the authentic taste of jambalaya, traditionally from southern Louisiana, by using cauliflower rice instead of white or brown rice. It retains the spicy cajun seasoning and zesty andouille sausage.
Why This Recipe Works
This healthy jambalaya recipe is poised to become a go-to one-pot meal, beloved by the whole family. The recipe consists of spices and aromatics, protein, vegetables, and cauliflower rice. The ingredients are easy to find in any grocery store.
Ingredients You'll Need
- Aromatics: Garlic, onion, and bell peppers form the aromatic base.
- Spices: Oregano, basil, and Cajun seasoning provide the signature flavor. Cayenne pepper can be added for extra heat.
- Protein: Traditional jambalaya uses shrimp and andouille sausage, both low in carbs and high in protein. Jumbo shrimp can be used for a heartier dish, and it's important to ensure the sausage has no added sugar. Chicken can also be added.
- Vegetables: Canned diced tomatoes (regular or no salt added) add essential moisture and flavor.
- Cauliflower Rice: This is a key ingredient, serving as a low-carb substitute for traditional rice. You can use homemade or pre-made cauliflower rice.
Step-by-Step Instructions
Making keto jambalaya is as simple as any skillet recipe.
- Sauté Vegetables: In a large skillet, sauté the onions, peppers, and celery in olive oil until softened.
- Add Protein: Stir in the shrimp and sliced sausage, and continue to sauté until the shrimp are fully cooked. Use an instant-read food thermometer to ensure the shrimp reaches an internal temperature of 145°F.
- Combine Ingredients: Add the tomatoes and spices to the skillet. Cook over low heat, stirring occasionally, until well combined.
- Simmer: Add the cauliflower rice to the skillet, cover, and simmer until the cauliflower rice is softened.
- Garnish: Garnish with fresh parsley.
- Season: Add salt and pepper to taste, being mindful of the salt content in the other ingredients.
Tips for the Perfect Keto Jambalaya
- Spice It Up: Add cayenne pepper or your favorite hot sauce for extra heat.
- Make It Soupy: For a soupier consistency, add chicken broth or chicken stock.
- Add Chicken: Incorporate boneless, skinless chicken thighs for a richer flavor.
- Flavor Enhancement: Saute the ingredients before adding them to a slow cooker to lock in flavors.
Serving Suggestions
Keto jambalaya can be served with southern side dishes such as southern green beans with bacon or low-carb cornbread dressing. For a dinner party, pulled pork cauliflower mac and cheese can be a great addition.
Variations
- Slow Cooker Jambalaya: Sauté the ingredients first, then combine all ingredients in a slow cooker. Cook on low for 4-6 hours or on high for 2-4 hours.
- Sheet Pan Jambalaya: For an easier cleanup, make sheet pan jambalaya in the oven.
How to Make Sheet Pan Keto Jambalaya
To make jambalaya on a sheet pan, follow these steps:
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- Preheat the oven to 400°F (205°C).
- Use boneless chicken thighs, as they are less likely to dry out. Cut the ingredients into even bite-size pieces for even cooking.
- Place the chicken thighs, sausage, peppers, celery, and jalapeño on a large rimmed sheet pan. Toss with melted butter and Cajun seasoning. Bake for 12 minutes.
- Add the cauliflower rice, tomatoes, and shrimp. Drizzle with remaining butter and Cajun seasoning. Bake for another 10 minutes, then broil for 2-4 minutes to brown the shrimp.
Serving and Storage
- Serving: Serve hot, garnished with sliced green onions and chopped parsley. Arugula salad with lemon vinaigrette, roasted green beans, or roasted asparagus can be served as side dishes.
- Storage: Store leftovers in airtight containers in the refrigerator for up to 3 days. For longer storage, freeze the jambalaya in a freezer container or sealable plastic freezer bag for up to 3 months. Thaw in the fridge before reheating.
- Reheating: Reheat in the oven at 350°F (175°C) until warm, about 10 minutes.
Additional Tips and Variations
- Okra: Add 1 to 2 cups of sliced, fresh okra, but be mindful of the added carbs.
- Protein Variations: Swap or add chicken, such as shredded rotisserie chicken, chopped chicken breast, or chopped chicken thighs.
- Vegetable Variations: Customize with your favorite vegetables.
- Seasoning Variations: Use Creole seasoning instead of Cajun seasoning.
- Broth: Add chicken broth to adjust the consistency.
Other Low-Carb One-Pan Meals
If you enjoy this keto jambalaya recipe, here are some other low-carb one-pan meals:
- Chinese Salt And Pepper Chicken
- Keto Eggplant Parmesan
- Ground Beef Cabbage Stir Fry
- Easy Thai Chicken Salad
- Easy Ground Beef and Squash Skillet
Jambalaya vs. Gumbo
Jambalaya includes rice or cauliflower rice, while gumbo focuses on meat, shellfish, and vegetables. Gumbo also tends to be more heavily spiced.
Texture
Jambalaya should be moist, similar to risotto. The keto version may be slightly wetter due to the cauliflower rice.
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