Description
This Low Carb Jambalaya recipe is a flavorful and healthy twist on the classic Cajun dish, featuring chicken, shrimp, and Andouille sausage served over roasted cauliflower instead of rice. It’s perfect for those looking to enjoy robust, spicy flavors while keeping carbohydrates low. The dish combines oven-roasted chicken and cauliflower with a sautéed vegetable and sausage medley, making it a satisfying meal with bold seasoning and fresh herbs.
Ingredients
Proteins
- 2 boneless skinless chicken breast halves
- 1 package (14-ounce) Andouille sausage (sliced)
- 1/2 pound large shrimp (16-20 count), peeled and deveined
Vegetables
- 1 bag (16-ounce) cauliflower “pearls” (or 1 large head cauliflower, grated)
- 1 large onion, finely chopped
- 2 stalks celery, chopped
- 1 medium red bell pepper, chopped
- 4 cloves garlic, minced
- 1 can (15-ounce) petite diced tomatoes (undrained)
- 1/4 cup chopped fresh parsley (divided)
Seasonings and Oils
- 4 tablespoons olive oil, divided (or as needed)
- Salt and freshly ground black pepper, to taste
- 2 tablespoons Cajun seasoning (preferably salt-free, divided)
- 1 tablespoon Hungarian paprika
- Tabasco sauce, to taste
Instructions
- Bake Chicken: Preheat the oven to 375°F. Place the chicken breasts on a nonstick baking sheet, drizzle with 1 tablespoon olive oil, and season evenly with salt, pepper, and 2 teaspoons Cajun seasoning. Bake for 22 to 25 minutes or until the internal temperature reaches 165°F and the chicken is fully cooked.
- Roast Cauliflower: On a separate nonstick baking sheet, spread out the cauliflower pearls or grated cauliflower. Drizzle with 1 tablespoon olive oil and season with salt, black pepper, and 1 teaspoon Cajun seasoning. Toss to coat evenly. Roast in the oven alongside the chicken for about 15 minutes until tender.
- Sauté Vegetables: While the chicken and cauliflower bake, heat the remaining 2 tablespoons olive oil in a large skillet or sauté pan over medium-high heat. Add the chopped onion, then reduce heat to medium and cook for 4 to 5 minutes until softened.
- Add Celery and Bell Pepper: Add the chopped celery and red bell pepper to the pan and continue cooking for another 7 to 8 minutes until the vegetables are very soft.
- Season and Cook Sausage: Stir in the minced garlic, Hungarian paprika, and the remaining Cajun seasoning. Add the sliced Andouille sausage and cook for 2 minutes to release flavors.
- Add Tomatoes and Shrimp: Pour in the petite diced tomatoes with their juice and add the shrimp. Cook while stirring frequently until the shrimp turn translucent and are cooked through.
- Toss Chicken and Cauliflower: Remove the baked chicken breasts from the oven and cut them into 1/2-inch pieces, tossing them with any pan juices. Add the chicken pieces and roasted cauliflower to the skillet with the sausage and shrimp mixture. Stir well and heat everything through.
- Season and Garnish: Adjust seasoning to taste, adding salt, pepper, and Tabasco sauce as desired for heat. Stir in half of the chopped fresh parsley. Transfer the jambalaya to a serving platter and garnish with the remaining parsley before serving.
Notes
- If you prefer a spicier dish, increase the amount of Cajun seasoning or Tabasco sauce.
- Cilantro can be used as an alternative garnish to parsley for a different flavor profile.
- Use fresh Andouille sausage for best flavor, but smoked sausage can be a substitute if unavailable.
- Make sure not to overcook the shrimp to keep them tender and juicy.
- This dish can be prepared in advance; simply reheat gently on the stovetop before serving.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Main Dish
- Method: Oven Roasting and Sautéing
- Cuisine: Cajun
