I grew up in Louisiana and LOVE Cajun food.  I am always searching for ways to tweak our family recipes to make them fit my macros.  Last Friday I decided to make a healthier version of Jambalaya.  I used cauliflower “rice”, chicken Andouille sausage and chicken broth instead of oil.  It turned out delicious.  I hope you enjoy this recipe as much as my family did.


Skinny Jambalaya

Course Main Course
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 4 Servings
Author Stephanie Rogers


  • 4 Cups Riced Cauliflower
  • 1 Cup Chicken Stock
  • 2/3 Cup Diced Yellow Onions
  • 2/3 Cup Diced Peppers I used a mixture of green, red and yellow
  • 2 Cloves Minced Garlic
  • 1 lb Frozen Shrimp Raw, pealed, deveined, tails removed
  • 1 Package Applegate Andouille Sausage
  • 1 Can Fire Roasted Diced Tomatoes with Green Chilies I used Muir Glen, but can also use Rotel
  • 2 tsp Creole Seasoning I used Tony Chachere's
  • Salt To taste
  • Pepper To taste


Riced Cauliflower

  1. If you can't find pre-packaged riced cauliflower at your grocery store, you can create your own.  All you need is a head of cauliflower and a food processor.  Cut the florets off of the cauliflower core.  Put the florets into the food processor in batches and pulse until they are the consistency of rice.

Prep Shrimp

  1. Follow the directions on the package to thaw the shrimp.  Once thawed, pat dry and sprinkle the shrimp with 1/2 tsp of the Creole Seasoning.

Prep Sausage

  1. Slice the sausage into small pieces. 

Sautee Peppers, Onion and Garlic

  1. Heat a skillet over high heat and add the peppers, onions, garlic and a Tbsp of the chicken stock.  Reduce heat to medium and saute until the onions are translucent (3-5 minutes).

Cook the Jambalaya

  1. Once the peppers, onions and garlic are sauteed, add the cauliflower rice, remaining chicken stock, Fire Roasted Diced Tomatoes with Green Chilies and remaining Creole seasoning to the skillet.  Stir until ingredients are mixed, lower heat to medium/low, cover and cook for 20 minutes.  You will want to remove the lid and stir every 5 minutes or so.

  2. When the cauliflower rice is tender, add in the shrimp and sausage. Stir for 5 minutes or until shrimp is fully cooked.

Recipe Notes

Macros (1 serving)
15g of Carbs, 10g of Fat, 37g of Protein