Protein-packed keto jambalaya is the perfect one-pot low carb meal to spice up your family dinner. Shrimp, andouille sausage, and chicken with veggies, Creole spices, and gluten-free cauliflower rice. Mmmmm!
Do you sometimes just crave something different? Maybe one child wants sausage, the other chicken, and you want shrimp? Well, have I got the perfect recipe for you!
Keto jambalaya is one of those recipes I just love because anyone will like it, keto or not. It’s packed with 36 grams of protein per serving and is a one-pot meal of meat and veggies. You can even add more chicken bone broth to make it into a hearty stew if you like.
Admittedly, there can be some discussion on the appropriate spiciness, especially with kids around. However, the flavors will take you back to that glorious trip to New Orleans and leave you wanting a pecan praline for dessert. Jambalaya is a traditional rice dish of New Orleans, and it’s getting a makeover with gluten-free cauliflower rice!
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Life was just a tire swing. ‘Jambalaya’ was the only song I could sing. Blackberry pickin’, eatin’ fried chicken, And I never knew a thing about pain. Life was just a tire swing.Jimmy Buffet
Traditional New Orleans Foods
Gumbo, crawfish étoufée, jambalaya, red beans and rice, barbeque shrimp, beignets, po-boys, bananas foster, pralines. Is your mouth watering yet? Mine definitely is.
Even more than the historic homes, the swamp tours, and the infamous Bourbon Street, my favorite thing about New Orleans is the food. In my opinion, any visit to the historic city should focus on eating well and good music.
The problem comes in when you are trying to be good and eat a keto diet. What can you do? So many of these amazing dishes are not exactly keto-friendly. Never fear! My little test kitchen is all about cajun fixins lately, and I’m all about making these traditional flavors into amazing keto dishes. Then you can make your own low carb versions at home when you’re dreaming of your next trip to The Big Easy.
Shall we start with keto jambalaya?
How to make keto jambalaya
How spicy should jambalaya be?
I am the first one to admit I am a complete wimp when it comes to spice. The andouille sausage and cayenne pepper add plenty of spice for me. However, if you love the traditional southern spice and want to kick it up a notch, throw in a chopped jalapeño or two.
Now, return the chicken and sausage to the pan with the vegetables and other ingredients and simmer for about 10 minutes. Then add in the riced cauliflower and the shrimp. I usually use deveined, peeled, tail-off shrimp because it’s easier to eat. On the other hand, you could leave the tail on to make it more impressive visually.
So then, cook it until the shrimp is pink, about 5-10 more minutes. Next, turn down the heat and simmer it to combine the flavors another 5-10 minutes. If needed, add more salt and pepper to your liking, sprinkle on some chopped Italian parsley and serve!
Variation: Keto jambalaya stew
Traditional jambalaya does not have a lot of liquid because the rice soaks it all up. However, I like a good soup or stew in winter and sometimes like to add more liquid. To make a stew, add 2 more cups of bone broth and simmer it to mix up all those delicious flavors.
My life a jambalaya, —and the truth a changing stewKurt Philip Behm
Louisiana food and travel
Have you been to Louisiana? If so, what are your favorite things to do in New Orleans? My son tells me he wants to feed alligators and go to a New Orleans Saint’s game. My daughter wants to see the Spanish moss and southern mansions. I’ll do all of the above and eat well! Give me your tips for things to do in New Orleans with kids below!
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What do you need with cajun spice? Pecans!
- 3 tbsp butter
- 1 lb chicken breast, chopped into small chunks
- 1 lb andouille sausage, thinly sliced in rounds
- 1 cup chopped bell pepper
- 1/2 cup diced celery
- 1/4 cup chopped onion
- 1 tsp salt (to taste)
- 1/2 tsp black pepper
- 2 cloves minced garlic
- 1 cup chicken bone broth (2 if you prefer it more like soup)
- 1 14 oz. can fire-roasted tomatoes
- 2 tbsp Creole seasoning
- 1 tsp thyme, dried
- 1/4 tsp cayenne pepper
- 1 bay leaf
- 1 12 oz pkg riced cauliflower (or make your own)
- 1 lb deveined and peeled shrimp
- 1-2 chopped jalapeños (for extra spice) optional
- Melt the three tablespoons of butter in a large skillet or dutch oven. Cook the chicken and the sausage then remove from the pan and set aside.
- Put the celery, bell pepper, onion, garlic, salt, and black pepper to the pan and cook for about 3-5 minutes or until tender.
- Add in the chicken bone broth, fire-roasted tomatoes, Creole seasoning, thyme, cayenne pepper, bay leaf, and jalapeño if using.
- Return the chicken and sausage to the pan and simmer about 10 minutes. Then add in the riced cauliflower and shrimp, and cook until the shrimp is cooked and pink, about 5-10 more minutes. Simmer to combine flavors another 5-10 minutes.
- If needed, add more salt and pepper to taste. Serve!
|Amount Per Serving|
|Total Fat 21 g|
|Saturated Fat 8 g|
|Monounsaturated Fat 1 g|
|Polyunsaturated Fat 0 g|
|Trans Fat 0 g|
|Cholesterol 161 mg|
|Sodium 2092 mg|
|Potassium 164 mg|
|Total Carbohydrate 6 g|
|Dietary Fiber 1 g|
|Sugars 2 g|
|Protein 36 g|