When I create a keto-friendly version of a conventional dinner recipe, my main goal is to get the flavors and textures just right. My other goal is to make it simple enough for a weeknight, while also looking and tasting like it came from a restaurant. This Keto Jambalaya recipe marries these goals into one perfect low carb, high protein meal.
Classic jambalaya is heavy on the rice, but a simple switch to cauliflower rice turns it into a lighter, healthier option. And this recipe cooks everything together on one sheet pan, for simple preparation and easy clean up. It’s one of my favorite keto sheet pan recipes.
There’s so much flavor and nutrition in this simple dish. It brings together fresh veggies, spicy sausage, succulent shrimp and chicken, and zesty Cajun Seasoning. It’s a riot of tastes and colors, and it evokes memories of lazy evenings on the bayou. Even if you’ve never been on the bayou in your life!
Best of all, it meets with approval from the whole family. You know it’s a winner when that happens.
If you love Cajun flavors, try these Crispy Cajun Wings or Easy Shrimp Creole next!
Reader’s Thoughts
“Okay another winner Carolyn! we just tried your Sheet Pan Keto Jambalaya for dinner and it was delicious. Again I didn’t tweak the recipe, simply put it together following your recipe. There were a few prep steps, which I did earlier so I could just put it all together before dinner. My husband says “it’s a keeper.” I agree. Thanks so much Carolyn!” — Cathy B.
Why You Will Love This Easy Recipe
- Super simple! Did I mention this is easy? The hardest part is chopping up the veggies!
- High protein: This recipe packs in 30 grams of protein per serving, with less than 6 grams net carbs.
- Bursting with flavor: With andouille sausage and Cajun Seasoning, there’s flavor in every bite.
- Customizable: Not a fan of too much heat? Skip the jalapeño! Or use olive oil instead of butter for less saturated fat.
- Family-friendly: Even my kids gobble this one up without complaint.
Ingredient Notes
- Boneless skinless chicken thighs: You can also use chicken breast but they do cook faster and can dry out.
- Shrimp: Use peeled, deveined shrimp. You can leave the tails on or take them off.
- Sausage: I used andouille sausage, but any smoked sausage will work.
- Jalapeño: This gives the jambalaya an extra kick, but you can skip it if you don’t want it spicy.
- Cauliflower rice: You can use frozen or raw cauliflower rice.
- Butter: You can also use extra virgin olive oil or avocado oil.
- Vegetables: Red and green bell pepper, tomato, and celery.
- Seasonings: Paprika, garlic powder, onion powder, dried oregano leaves, dried thyme, cayenne, salt and pepper.
How to Make Keto Jambalaya
- Prep the meat and veggies: Place the chicken thighs, sausage, peppers, celery, and jalapeño on a large sheet pan. Drizzle with butter and Cajun seasoning. Toss to combine well.
- Bake once: Bake for 12 minutes.
- Add the remaining ingredients: then top with the cauliflower rice, tomatoes, and shrimp. Drizzle with the remaining butter and Cajun seasoning.
- Bake again. Bake for another 10 minutes, then broil it for a few minutes. Toss everything together once more before serving.
Carolyn’s Tips for Success
Cut the ingredients into even bite size pieces: The allure of a one-pan 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 longer to cook through, so roast them first before adding the cauliflower rice and shrimp.
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!
Easy Keto Jambalaya Recipe
Ingredients
- 1 lb (453.59 g) boneless skinless chicken thighs, cut into 1/2 inch pieces
- 12 ounce (340.2 g) 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 (56.75 g) melted butter, divided
- 3 tbsp (21.3 g) Cajun seasoning, divided
- 12 ounces (340.2 g) cauliflower rice, frozen, thawed
- 1 medium tomato, chopped
- 1 lb (453.59 g) 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
- 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.
- Drizzle with half of the melted butter and sprinkle with half of the Cajun seasoning. Toss again to combine well. Bake 12 minutes.
- 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.
- 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.
Notes
Nutrition
Frequently Asked Questions
Classic jambalaya contains a lot of rice, so it’s not appropriate for low carb or keto diets. But cauliflower rice is a great alternative. And it makes the dish come together even faster and more easily!
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.
This Keto Jambalaya recipe has 8.7g of carbs and 3.0g of fiber per serving. That comes to 5.7g net carbs per serving.
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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So yummy!
It is pretty tasty!
This was amazing! Of course everything i have tried has been. Thanks!
This is so yummy! I cook for my family who are not on keto. So I made this but doubled the veggies and left out the cauliflower rice. I also 1/2 the jalepeno bc my younger one is spice sensitive. And I bought that cajon seasoning on Amazon you recommended. I served it with rice to my family and I ate it just as it was cuz I’m on keto. Everyone loved it! So amazing! Love that it’s a one pan meal all in the oven so cool!
Is the shrimp essential to the rish, or could we substitute something for it? What do you suggest as a substitution?
Wow, I never thought I could have Jambalay again. It was MAGNFICENT! I’m an old single (divorced) dude and I have to follow recipes exactly because I don’t have any clue what “to taste” means. I switched to Keto years back as my blood sugar crept toward “pre-diabetic.” Keto brought me right back down (and I lost 40 pounds) but I thought the diet would be so boring. This is one of my go-to web sites to eat great food without being a master chef. This was one of my best meals all month. Thank you Carolyn.
Thank you so much!
Easy weeknight dinner! Delicious
Okay another winner Carolyn! we just tried your Sheet Pan Keto Jambalaya for dinner and it was delicious. Again I didn’t tweak the recipe, simply put it together following your recipe. There were a few prep steps, which I did earlier so I could just put it all together before dinner. My husband says “it’s a keeper.” I agree. Thanks so much Carolyn!
Making this recipe on repeat. It’s so good, and easy!
So easy and tasty. A great meal to use up any meat.
Do you use raw andouille sausage in this recipe?
We eat this constantly. Made a few changes that others may find useful:
1. I rice fresh cauliflower in my food processor with a large grate disk. Sadly my Costco no longer sells frozen riced cauliflower and I have yet to find a different brand I like, not to mention a price I want to pay. I put this freshly riced (raw) cauliflower in with the first cook, (raw meat, etc.)
2. I use partially cooked hot Italian sausage instead of Andouille. Often easier to find, and I a not a perfectionist. Instead, I use smoked paprika for half of the paprika needed.
3. I skip the jalapeno. I found that I really hated dealing with it, and we really can’t tell the difference between a batch with or without. YMMV. That said, we add half an onion, chopped. Yes, more carbs, but as long as DH knows how many carbs to prime his insulin pump for, we are good.
4. We routinely double the batch. Yes, for just the two of us. Nukes up nicely, bowl by bowl. Will try freezing some of this batch and see if that turns the cauli-rice to mush. If it does, it will be a yummy soup! Make sure your pan is big enough. I double the time on the first cook and 1.5x the minutes on the second cook, to make sure it is not raw. Mine also has much more cauliflower and probably tomatoes than called for. Sorry, I am not a precise cook, and rarely use a recipe as anything other than a suggestion, but perhaps these variations may help.
One of our favorite dinners! Love the flavors (I do add more seasoning, about another tablespoon). Made it tonight with frozen shrimp and it came out great. So nice not to have to thaw the shrimp first! I did cook it a few extra minutes to make sure the shrimp were done.
this is an amazing, easy and delicious dinner…our favorite !
This is amazing ~ our favorite meal !
I am Cajun and I will say I was a little hesitant about it, but, oh my goodness! It was a HIT! Definitely going to keep this in a rotation for when I meal prep for the family! It’s delicious and so easy!
Great to hear!
I’m giving it a 4 because I haven’t tried it yet but I definitely am! I have the shrimp and sausage, but not sure about the chicken. My question: can this be done in a crockpot? it’s getting hot in FL already and I have a tiny home that the oven would heat up terribly.
Please do not give star ratings to recipes you haven’t tried.
An no, this recipe is not created for a crockpot.