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    Delightful Mom Food / Recipes / Meal Type / Dinner / Healthy Jambalaya Recipe With Shrimp And Sausage

    Last Updated December 9, 2021. Published April 15, 2021 Danielle Fahrenkrug | This post may contain affiliate links which won’t change your price but will share some commission.

    Healthy Jambalaya Recipe With Shrimp And Sausage

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    A simply, yet mouthwatering 30-minute healthy jambalaya recipe with minimal ingredients including shrimp, pre-cooked sausage and rice, and spicy Cajun spices. It’s got deep southern flavors and is comfort food at its best! 

    cajun jambalaya recipe in a teal cast iron pot

    Why make this jambalaya recipe

    This healthy jambalaya recipe is a delicious “jumbled” or “mixed up” stew that is so easy to make and is bursting with fantastic flavors! It is one of our family favorite recipes and tops the charts just as much as this healthy turkey sweet potato chili and Indian coconut curry chicken rice soup.

    All of the ingredients in this Louisiana cuisine are simple to find, yet if you run out of Cajun spice you can easily make it at home with common ingredients using this Cajun shrimp seasoning recipe. Guess what else, it gets better since it is free of dairy and gluten, low fat and super simple to make!

    Jambalaya: Healthy Ingredients

    Authentic jambalaya consists of meat and vegetables mixed with rice and Cajun spices (you can also learn more here). Typically the meat is chicken or pork and always sausage. In some cases crayfish and shrimp are incorporated. Jambalaya vegetables are green bell peppers, onion, celery, chili and sometimes carrots, okra, tomatoes, and garlic are used then seasoned with Cajun seasoning, which makes this dish spicy!

    Here is what you need for this healthy jambalaya:

    • Shrimp – frozen that is already deveined and with shells and tails removed to keep the recipe easy.
    • Sausage links – either lean, and natural with not nitrates added or use chicken sausage. To keep this simple, use sausage that is already cooked.
    • Olive oil – for sautéing the vegetables
    • Garlic
    • White onion
    • Green and red bell peppers
    • Celery
    • 1 (14 ounce) can of fire roasted diced tomatoes with juice or crushed tomatoes
    • 1 dry bay leaf
    • Chicken or vegetable broth
    • Cajun seasoning mix
    • Optional to add an 8 ounce chicken breast that is cooked and shredded (although it is not used in this recipe in the images
    • Cooked white or brown rice
    • Salt and pepper
    • Optional to garnish at the end with green onion or fresh chopped cilantro for a pop of color!
    healthy Cajun jambalaya recipe a bowl with a spoon and fork

    To keep this healthy jambalaya simple I suggest making the rice in advance and adding it in before serving. That way this popular French dish is on the table in as little as 20 minutes! But if you have the time, you can also add the rice without cooking it first. Directions for both are included in the printable recipe below.

    How to make this healthy and easy jambalaya recipe

    step by step instructions to make a healthy version of jambalaya with vegetables rice shrimp and sausage

    Follow along by the numbered pictures.

    1. First on medium-high heat the olive oil on the stove and add the vegetables.
    2. Sauté the vegetables for 6 minutes until soft, mixing frequently.
    3. Add to the pot the fire roasted tomatoes, broth, Cajun seasoning, pepper, salt, broth, bay leaf, sausage slices, and cooked rice.
    4. Stir together and heat for 4 minutes.
    5. Add the prepared uncooked shrimp and stir them in.
    6. Cover and simmer on medium-low for 10 minutes or until the shrimp is cooked and pink in color. Serve right away or continue to heat uncovered to release more juices and thicken the sauce, or stir in 1 tablespoon of cornstarch to thicken the jambalaya sauce.

    Jambalaya calories

    A common question I have come across over the internet is how many calories does jambalaya have? My easy jambalaya uses minimal rice and no chicken, which cuts out some of the calories. This recipe makes about 16 cups, serving 8 people with 2 cups each with under 400 calories per serving (391 calories to be exact).

    Frequently asked question

    What goes well with jambalaya?

    Bread is so good to eat dipped in any stew and you can use your favorite roll or loaf or search here to try some of my gluten-free breads to serve with it.
    Serve this recipe with cornbread muffins as they are fabulously slightly sweet which compliments the spiciness of jambalaya.
    Serve a refreshing side salad with it for a lighter flare.
    A mango cocktail is sweet to tame down some of the heat.

    Can I substitute anything to make jambalaya low carb?

    For a dish lower in carbohydrates (and Paleo-friendly), substitute 4 cups of cooked rice for 6 cups of cauliflower rice. You do not need to cook the cauliflower rice first, just add it and simmer for 10 minutes before serving to allow the cauliflower to soften and absorb the flavors.

    Can I use uncooked rice in jambalaya?

    If you want to use uncooked rice add 1 ¼ cup of uncooked rice grains while you add the broth and other ingredients. Increase the broth from 2 cups to 3 cups. Heat on medium heat covered for 20-30 minutes or until the rice is cooked through. Then add the shrimp and heat for an additional 10 minutes.

    How long with jambalaya last?

    Shrimp and sausage jambalaya will last in the refrigerator in a sealed container for up to 3 days.

    jambalaya recipe in a bowl with a fork

    More healthy shrimp and sausage recipes

    • Sheet Pan Sausage And Vegetables
    • Cajun Shrimp Seasoning
    • Shrimp and Scallop Pasta In Cajun Garlic Cream Sauce
    • Coconut Milk Shrimp Skewers
    • Healthy Grilled Shrimp Fajitas
    • Turkey Sausage Cloud Eggs

    If you make this healthy jambalaya recipe from Delightful Mom Food I would love to see your creations and share it! Follow along with me on INSTAGRAM, PINTEREST, FACEBOOK, YOUTUBE and TWITTER to be featured and for more recipe inspiration! And don’t forget to rate the recipe in the recipe area and leave a comment below!

    cajun jambalaya recipe in a teal cast iron pot

    Healthy Jambalaya with Shrimp and Sausage

    A simply, yet mouthwatering healthy jambalaya recipe with minimal ingredients including shrimp, pre-cooked sausage and rice, and spicy Cajun spices. It's got deep southern flavors and is comfort food at its best! 
    5 from 9 votes
    Print Pin Rate
    Course: Dinner
    Cuisine: French
    Prep Time: 10 minutes
    Cook Time: 20 minutes
    Total Time: 30 minutes
    Servings: 8 people
    Calories: 391kcal
    Author: Danielle Fahrenkrug

    Ingredients

    • 2 tablespoons extra virgin olive oil
    • 2 red bell peppers stem and seeds removed, diced
    • 1 green bell pepper stem and seeds removed, diced
    • 1 white onion diced
    • 4 garlic cloves minced
    • 3 celery stalks diced
    • 1 14 ounce can fire roasted tomatoes with juice
    • 2 cups broth chicken or vegetable broth
    • 2 tablespoons Cajun seasoning
    • 1 bay leaf dry
    • 4 cups cooked long grain rice white or brown
    • 1 lb. shrimp de-veined with shells and tail taken off (I use frozen and thawed)
    • 1 lb. sausage cut into thinly sliced coins (can use chicken sausage)
    • pink salt to taste
    • ½ teaspoon black pepper

    Instructions

    • In a large pot, on medium-high heat the oil and add the red peppers, green peppers, onion, garlic and celery. Saute the vegetables for 6 minutes until soft, mixing frequently.
    • Add to the pot the fire roasted tomatoes, broth, Cajun seasoning, pepper, salt, broth, bay leaf, sausage slices, and cooked rice. Stir together and heat for 4 minutes.
    • Add the prepared uncooked shrimp and stir them in. Cover and simmer on medium-low for 10 minutes or until the shrimp is cooked and pink in color. Serve right away or continue to heat uncovered to release more juices and thicken the sauce (see notes below on thickening the sauce). Season with salt to taste.

    Notes

    Adding uncooked rice in place of cooked rice:
    If you want to use uncooked rice add 1 ¼ cup of uncooked rice grains while you add the broth and other ingredients. Increase the broth from 2 cups to 3 cups. Heat on medium heat covered for 20-30 minutes or until the rice is cooked through. Then add the shrimp and heat for an additional 10 minutes. This does slightly change the nutritional calculation. 
    Making this dish Paleo:
    To make this dish lower in carbohydrates, substitute 4 cups of cooked rice for 6 cups of cauliflower rice. You do not need to cook the cauliflower rice first, just add it and simmer for 10 minutes before serving to allow the cauliflower to soften and absorb the flavors.
    Thickening the sauce:
    You can also thicken the jambalaya sauce by whisking in 1 tablespoon of cornstarch at the end. 

    Nutrition

    Calories: 391kcal | Carbohydrates: 28g | Protein: 23g | Fat: 20g | Saturated Fat: 6g | Cholesterol: 184mg | Sodium: 1042mg | Potassium: 368mg | Fiber: 2g | Sugar: 3g | Vitamin A: 2023IU | Vitamin C: 54mg | Calcium: 109mg | Iron: 3mg
    Tried this Recipe? Tag me Today!Mention @DelightfulMomFood or tag #DelightfulMomFood!

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    About Danielle Fahrenkrug

    Danielle Fahrenkrug is the writer and photographer behind Delightful Mom Food. She is a mama of two young boys and loves food, family, friends, and Jesus with a passion for wine, coffee, and cauliflower crusted pizza. Danielle is also the author for Dairy-Free Gluten-Free Baking Cookbook, Gluten-Free Dairy-Free Cookbook, Dairy-Free Cookbook for Kids and is a certified health and nutrition life coach.

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    Comments

    1. Shelly Warren says

      January 9, 2022 at 10:08 pm

      5 stars
      So Good! Thank you! made as is – little bit more garlic cause we love garlic! Thanks You!!!!

      Reply
      • Danielle Fahrenkrug says

        January 10, 2022 at 12:24 am

        You are very welcome Shelly! And I am so glad you enjoy this jambalaya!

        Reply
    2. Jade says

      April 13, 2021 at 10:19 pm

      5 stars
      This turned out amazing! I added some boneless skinless chicken thighs and cornstarch mixture to thicken the sauce, but otherwise stuck to the recipe . Sooo good!

      Reply
      • Danielle Fahrenkrug says

        April 13, 2021 at 10:41 pm

        Thank you and so glad you enjoyed this, Jade!

        Reply

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    Danielle Fahrenkrug | Recipe Developer
    Hi, and welcome to Delightful Mom Food - I am thrilled you are here! Here you will find traditional recipes that I transform into healthier versions the whole family enjoys, because eating healthy should be delicious and mean you can still enjoy your favorite foods! I am a food photographer, writer, 3x cookbook author, and certified health and nutrition life coach.
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