"Better for You" Cajun Jambalaya

When I think of comfort food that truly warms the soul, nothing comes to mind quite like jambalaya. Growing up, my grandmother, who was born and raised down south, would fill the kitchen with the smoky, spicy aroma of a slow-cooked jambalaya. Every bite was packed with flavor, and it always brought the family together around the table. Today, I wanted to take her classic recipe and give it a modern twist that’s healthy, low-carb, and perfect for sweater weather.

Jambalaya is a staple of Louisiana Creole and Cajun cuisine, with roots tracing back to a mix of French, Spanish, and African culinary traditions. Traditionally, it’s made with rice, a variety of meats, and aromatic vegetables. The “Holy Trinity” of onion, bell pepper, and celery forms the base, and it’s all seasoned with a bold blend of spices. This dish has stood the test of time because it’s so adaptable and endlessly flavorful.

To make this dish healthier and low-carb, I replaced traditional rice with cauliflower rice. This keeps the dish light while still giving it volume and texture. I also use lean chicken breast and shrimp along with flavorful chicken andouille sausage, creating a high-protein meal that satisfies without heavy carbs. Using ingredients like no-salt Tony Chachere’s seasoning and a little Better Than Bouillon ensures the dish stays rich in flavor without excess sodium.

What I love most about this low-carb jambalaya is that it doesn’t compromise on taste. The combination of smoked paprika, cayenne, garlic, and other spices creates a deep, smoky, and slightly spicy profile that’s just like a classic Louisiana jambalaya. Even without rice, the dish is hearty, filling, and perfect for a cozy night in. The cauliflower rice soaks up all the flavors, while the shrimp and chicken make every bite satisfying and protein-packed.

This recipe is more than just a meal,  it’s a tribute to my grandmother and her love of cooking. Every time I make it, I’m reminded of her warmth, generosity, and the flavors of home. It’s a dish that’s perfect for sharing with family or for treating yourself to something comforting without feeling heavy or overstuffed.

If you’re looking for a healthy, low-carb, and flavorful meal this sweater weather season, this Low-Carb Cajun Jambalaya is an absolute must-try. You can easily make it in your Instant Pot for a quick, one-pot dinner that’s ready in no time.

Here is the full recipe with the step-by-step instructions and tips to get it tasting just like a traditional Louisiana jambalaya!

What you’ll need: (6 servings)

Proteins:

• 1 lb chicken breast or thighs, cut into bite-sized cubes

• 2 chicken andouille sausages, sliced

• ½ lb cooked shrimp (cocktail shrimp, peeled & deveined)

Vegetables:

• 1 medium onion, diced

• 2 bell peppers (red & green), diced

• 2 celery stalks, diced

• 4 cloves garlic, minced

• 1 (14.5 oz) can fire-roasted diced tomatoes

• 3 cups cauliflower rice (fresh or frozen)

Liquids & flavor boosters:

• 1½–2 cups water or low-sodium chicken broth

• 1–1½ tsp Better Than Bouillon (chicken flavor)

• 2 tbsp tomato paste

• 2 tbsp olive or avocado oil

Spices & herbs (low-sodium, bold flavor):

• 2 tsp smoked paprika

• 1 tsp cayenne pepper (adjust to taste)

• 1 tsp garlic powder

• 1 tsp onion powder

• 1 tsp dried thyme

• 1 tsp dried oregano

• 1 tsp no-salt Tony Chachere’s seasoning

• ½ tsp black pepper

• Optional: pinch of crushed red pepper for extra heat

Garnish:

• Fresh parsley, chopped

• Green onions, sliced

What to do:

1. Sauté base in Instant Pot

   • Set Instant Pot to Sauté (High), add oil.

   • Brown chicken pieces 2–3 minutes. Add sausage slices, lightly sear. Remove both and set aside.

   • Add onion, bell peppers, celery, and garlic. Sauté 3–4 minutes until fragrant and slightly softened.

2. Layer flavor

   • Stir in tomato paste, fire-roasted tomatoes, all spices, and Better Than Bouillon. Cook 1–2 minutes to bloom the spices.

3. Pressure cook proteins

   • Return chicken & sausage to the pot. Add 1½ cups water or low-sodium broth.

   • Cancel Sauté. Lock lid, set to Manual / Pressure Cook – High – 7 minutes.

   • Quick release when done.

4. Add cauliflower rice & cooked shrimp

   • Switch to Sauté mode, stir in cauliflower rice, cook 3–4 minutes until warmed through.

   • Turn off heat, gently fold in cooked shrimp. Let them warm in residual heat 1–2 minutes.

5. Finish & garnish

   • Taste, adjust spices if needed.

   • Garnish with fresh parsley and sliced green onions.

Leave a comment below or tag me when you make this dish.