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January 10, 2021

Easy Keto Jambalaya

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This keto jambalaya is a healthy low carb take on the classic Creole dish. Made sheet pan style, it’s so easy to make and clean up is a snap!

Titled image of keto jambalaya in a black bowl with a fork.

Keto jambalaya – did you ever think you would hear those two words spoken in the same sentence? Because the classic jambalaya is anything but low carb.

But this easy sheet pan jambalaya is definitely a perfect keto dinner. Made with cauliflower rice, it’s a full meal in one go, with all your veggies and a delicious array of proteins.

And a lovely kick from some homemade Cajun seasoning! And the best part is that this easy keto jambalaya recipe met with approval from the whole family. You know it’s a winner when that happens.

The allure of the sheet pan dinner

Sheet pan dinners are exceptionally popular and with good reason. They’re simple to prepare and dirty fewer dishes. And the concept is great for almost any protein, from chicken to fish to steak.

My Keto Chicken and Veggies is perhaps one of my most popular sheet pan meals. And this Garlic Butter Sheet Pan Salmon is a delectable healthy meal for fish lovers.

And the magic of sheet pan meals is that they aren’t confined to dinners. I’ve made Sheet Pan Pancakes, and even a full Keto Sheet Pan Breakfast with eggs, sausage, and bacon!

When I spotted this sheet pan jambalaya from Le Creme de La Crumb, I decided I had to take a shot at keto-fying it!

Close up shot of sheet pan keto jambalaya with a shrimp in focus

Creating a keto jambalaya recipe

Classic jambalaya is cooked in a big pot, with plenty of chicken, andouille sausage, and shrimp or crawfish. Some veggies and a few cups of rice make it the ultimate one pot meal.

But all that rice makes authentic jambalaya a carb heavy meal and that’s simply no longer an option for many of us.

It was quite easy to swap in cauliflower rice in this sheet pan jambalaya recipe. I also cut back on the peppers and the tomatoes, and left out the onion altogether.

These changes saved a significant number of carbs and this keto jambalaya comes in at only 5.7g net carbs!

Top down image of keto sheet pan jambalaya with some of the meal in a black bowl.

Tips for Sheet Pan Keto Jambalaya

Making jambalaya on a sheet pan makes it extra easy. Honestly the most time consuming part is cutting up the veggies and chicken!

Use boneless chicken thighs: They’re higher in fat than chicken breasts, so they are less likely to dry out in the oven. They’re also more satiating.

Cut the ingredients into even bite size pieces: The allure of a one-pot meal like jambalaya is that everything is cut up ahead of time, so it’s easy to simply dig in! Cutting them up evenly means they will cook more evenly.

Cook the chicken, sausage, and peppers first: These ingredients take a bit longer to cook through, so they need to be roasted for about 12 minutes before adding the cauliflower rice and shrimp.

Use plenty of butter: Yum!

Frozen or raw cauliflower rice? Both will work here but the frozen rice cooks through faster and more easily. If you are using raw cauliflower, add it in after the first 5 minutes of cooking.

Make your own Cajun seasoning: Store bought Cajun seasoning can contain a number of additives and sugars, but it’s easy to make your own with some basic spices and herbs. If you do want to purchase it, I recommend Slap Ya Mama Cajun seasoning, which has great flavor and no questionable ingredients.

Broil lightly at the end: This gives the shrimp that lovely browned look that’s so deliciously appealing!

A bowl of keto jambalaya with a fork over a grey patterned napkin. A sheet pan full of jambalaya in the background.

Storage Tips for Keto Jambalaya

This recipe actually makes great leftovers that reheat quite nicely. I ate the last serving the following day for lunch.

The jambalaya can be stored in an airtight container in the fridge for up to 4 days.

More Cajun Inspired Keto Recipes

  • Spicy Shrimp and Sausage Skewers
  • Keto Crab Cakes with Cajun Mayo
  • Keto Shrimp and Bacon Chowder
  • Cajun Salmon Burgers with Avocado Crema
  • Cajun Chicken Alfredo
  • Cajun Sausage and Peppers
5 from 7 votes
Titled image of keto jambalaya in a black bowl with a fork.
Print
Easy Keto Jambalaya Recipe
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
 

This keto jambalaya is a healthy low carb take on the classic Creole dish. Made sheet pan style, it's so easy to make and clean up is a snap!

Course: dinner
Cuisine: American
Keyword: keto jambalaya, sheet pan jambalaya
Servings: 6 servings
Calories: 422 kcal
Ingredients
  • 1 lb boneless skinless chicken thighs cut into 1/2 inch pieces
  • 12 ounce andouille cut into 1/2 inch pieces
  • 1 red pepper cut into 1 inch pieces
  • 1 green pepper cut into 1 inch pieces
  • 2 stalks celery sliced
  • 1 jalapeno minced
  • 1/4 cup melted butter divided
  • 3 tbsp Cajun seasoning divided
  • 12 ounces cauliflower rice frozen, thawed
  • 1 medium tomato chopped
  • 1 lb shrimp
Homemade Cajun Seasoning
  • 1 1/2 tbsp paprika
  • 1 1/2 tsp coarse salt
  • 1 1/2 tsp pepper
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp cayenne
  • 1/4 tsp dried oregano leaves
  • 1/4 tsp dried thyme
Instructions
  1. Preheat the oven to 400F. Place the chicken thighs, sausage, peppers, celery, and jalapeno on a large (11×17 inches or larger) rimmed sheet pan. Toss to combine.

  2. Drizzle with half of the melted butter and sprinkle with half of the Cajun seasoning. Toss again to combine well. Bake 12 minutes.

  3. Remove from the oven and top with the cauliflower rice, tomatoes, and shrimp. Drizzle with the remaining butter and Cajun seasoning – no need to toss together at this point.

  4. Bake another 10 minutes, then turn on the broiler and broil 2 to 4 minutes. Remove from the oven, toss to combine all of ingredients, and serve hot.

Nutrition Facts
Easy Keto Jambalaya Recipe
Amount Per Serving (1 serving = 1/6th of recipe)
Calories 422 Calories from Fat 224
% Daily Value*
Fat 24.9g38%
Carbohydrates 8.7g3%
Fiber 3g12%
Protein 30.7g61%
* Percent Daily Values are based on a 2000 calorie diet.
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Filed Under: Main Dishes Tagged With: cauliflower rice, chicken, sausage, shrimp

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Nutritional Disclaimer

Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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Comments

  1. Patti Potthoff says

    January 10, 2021 at 8:22 am

    Is shrimp raw or precooked?

    Reply
    • Carolyn says

      January 10, 2021 at 9:28 am

      Raw, always raw. Cooking pre-cooked shrimp makes them rubbery and tough. They’re really only good for cold applications.

      Reply
  2. Daniel Anido says

    January 10, 2021 at 8:48 am

    5 stars
    I have bought all three of your keto cookbooks as your recipes are oh so good, I have never found so many great recipes from any other author, you are a gem of a creater and I look forward to trying this jambalaya. Thank You.

    Reply
    • Carolyn says

      January 10, 2021 at 9:28 am

      Thank you so much! <3

      Reply
  3. Laura says

    January 10, 2021 at 10:06 am

    I’m a Louisiana girl, can’t wait to try this.
    Thank you for All your great recipes.

    Reply
    • Carolyn says

      January 10, 2021 at 4:26 pm

      I’m eager to hear what you think!

      Reply
  4. Lori says

    January 10, 2021 at 2:41 pm

    Feel free to mix up what you have for the protein. You don’t need all 3 of these, and honestly I don’t usually mix meat and seafood. Crawfish tails are also a great mix in and you may be able to find these frozen outside of Louisiana.

    Being from New Orleans I’m always leery about Louisiana recipes from someplace else. But this one sounds pretty spot on minus the jalapeño. If you want more heat to your dish I suggest adding some cayenne, hot sauce or more Cajun seasoning instead.

    Reply
    • Carolyn says

      January 10, 2021 at 4:22 pm

      I love the mix of proteins but that’s totally up to anyone’s tastes! Hope you will try it and tell me what you think.

      Reply
  5. Nancy Knowles says

    January 10, 2021 at 9:54 pm

    5 stars
    All the adults in my family loved the Easy Keto Jambalaya recipe. The spice mix was excellent as was the combination of proteins and reduced amounts of veggies to keep the carbs down. This was easy to do, as well. Thank you so much, Carolyn! I love the heat and added extra jalapeños!

    Reply
  6. Jeanette Agnew says

    January 12, 2021 at 11:30 am

    Holy Moly Carolyn you must be a psychic of some kind, I was just thinking how to create this dish I love it, and here you are with a recipe…Well done and thank you so much.

    Reply
  7. Vangie Evngelista says

    January 14, 2021 at 4:02 pm

    What is the ingredients is I want to make my own cajun seasoning?

    Reply
    • Carolyn says

      January 14, 2021 at 7:47 pm

      The seasoning recipe is right in the main recipe…

      Reply
  8. Rhonda Cole says

    January 14, 2021 at 8:35 pm

    5 stars
    Absolutely delicious!

    Reply
  9. Kim Garner says

    January 16, 2021 at 10:27 am

    5 stars
    I use your recipes all the time, and I have most of your cookbooks. This one will be added to my regular meal plans. I loved it! So easy, simple clean up, delicious!

    Reply
    • Carolyn says

      January 16, 2021 at 1:38 pm

      So glad to hear it!

      Reply
  10. Lisa says

    January 17, 2021 at 11:23 am

    That looks awesome!

    Reply
  11. Pan says

    January 18, 2021 at 5:54 pm

    5 stars
    This was tasty and so easy! I used boneless skinless chicken breast because it’s what I had on hand. Leftovers were great too.

    Reply
  12. Martha Cripe says

    January 19, 2021 at 2:52 pm

    5 stars
    Fixed this for dinner last night was soooo taste!! Very spicy but was enjoyed by all. Simple recipe to make. Thank you!!

    Reply

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Carolyn PortraitLooking for the best low carb recipes? You've come to the right place! I'm Carolyn, a major carnivore and an unrepentant sweet tooth. Here you will find all you need to enjoy the low carb keto lifestyle to the fullest! Read more

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