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Delightful Mom Food / Meal Type / Dinner / Healthy Jambalaya with Shrimp and Sausage

Last Updated July 3, 2020. Published May 17, 2020 Danielle Fahrenkrug | This post may contain affiliate links which won’t change your price but will share some commission.

Healthy Jambalaya 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! 

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!  #jambalaya #healthy #recipe #cajun #cuisine #dinner #stew #healthyjambalaya #shrimp #sausage #glutenfree #dairyfree | Recipe at Delightful Mom Food

This health 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.

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!  #jambalaya #healthy #recipe #cajun #cuisine #dinner #stew #healthyjambalaya #shrimp #sausage #glutenfree #dairyfree | Recipe at Delightful Mom Food

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!

To make this healthy jambalaya you will need:

• Shrimp – frozen that is already de-veined 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
• Onion
• Green bell pepper
• Red bell pepper
• Celery
• 1 (14 ounce) can of fire roasted diced tomatoes with juice
• 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

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

How to make this Easy and healthy Jambalaya recipe

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!  #jambalaya #healthy #recipe #cajun #cuisine #dinner #stew #healthyjambalaya #shrimp #sausage #glutenfree #dairyfree | Recipe at Delightful Mom Food

Follow along by the numbered pictures.

  1. First on medium-high heat the olive oil on the stove and add the vegetables.
  2. Saute 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.

Jambalaya calories

A common question I have come across over the internet is how many calories does jambalaya have? This recipe 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 Questions

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 it low carb

To make this 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

If you want to use uncooked rice add 1 1/4 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

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

More healthy shrimp and sausage recipes:
  • Spicy Cajun Shrimp Seasoning
  • Healthy Grilled Shrimp Fajitas
  • Shrimp and Scallop Pasta in Cajun Garlic Cream Sauce
  • Sheet Pan Sausage and Vegetables
  • Turkey Sausage Cloud Eggs

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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!  #jambalaya #healthy #recipe #cajun #cuisine #dinner #stew #healthyjambalaya #shrimp #sausage #glutenfree #dairyfree | Recipe at Delightful Mom Food

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!  #jambalaya #healthy #recipe #cajun #cuisine #dinner #stew #healthyjambalaya #shrimp #sausage #glutenfree #dairyfree | Recipe at Delightful Mom Food

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 2 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
  • 1/2 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. Season with salt to taste.

Notes

Adding uncooked rice in place of cooked rice:
If you want to use uncooked rice add 1 1/4 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.

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
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About Danielle Fahrenkrug

Danielle Fahrenkrug is the writer and photographer behind Delightful Mom Food. She is also a homeschooling mama who loves food, family, friends, and Jesus with a passion for wine, coffee, and cauliflower bbq pizza. Danielle is also the author for Dairy-Free Gluten-Free Baking Cookbook and Gluten-Free Dairy-Free Cookbook and founder of Delightful Mom Health, a line of high quality health supplements.

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Danielle Fahrenkrug | Recipe Developer
Hi, and welcome to Delightful Mom Food! I'm Danielle, the creator of these simple, healthy, gluten-free recipes that are family friendly. Because eating healthy should be delicious and mean you can still enjoy your favorite foods! I am also the founder of Delightful Mom Health, a line of high quality natural health supplements, 3x cookbook author, and certified health and nutrition life coach.
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