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Low Carb Cauliflower Rice Jambalaya

Cauliflower rice jambalaya is a one pot low carb meal designed for the whole family!

Loaded with bacon, chicken, sausage, and shrimp, in a creole spiced tomato gravy, this recipe replaces rice with keto friendly cauliflower rice.

A pot full of cauliflower rice jambalaya

This recipe is a full keto meal in itself with only 10g net carbs per serving!

Check out my post on making your own cauliflower rice

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It’s been a long year folks, I can’t imagine this is how anyone thought things would go. 

Summer has come and gone, yet work, school, and our busy lives all remain. It just feels like a perfect time for a one pot low carb meal like my low carb cauliflower rice jambalaya recipe.

I have been saving this one for the right occasion. It’s a flavour packed pick-me- up kind of recipe perfect for shaking up your dinner routine. 

With summer behind us and winter ahead of us, there is nothing quite like a big pot of low carb jambalaya, to brighten your day and “laissez les bon temps rouler!”

Cauliflower Rice Jambalaya in a pot

What Is Jambalaya?

For anyone unfamiliar with Jambalaya, well, I don’t want to sound dramatic, but your world is about to change… 

Jambalaya is a spiced, meat filled, one pot meal that is beloved the world over. 

Jambalaya comes in a few different varieties, But at it’s core, Jambalaya is a savoury one pot rice based dish, loaded with different meats like chicken, sausage, and seafood, all cooked together in a tomato gravy, spiced with classic Creole or Cajun seasonings. 

It’s actually kind of difficult to describe, or maybe it’s just me. Either way a picture is worth a thousand bites right so direct your peepers down below and let your eye’s tell you what it is.

Keto jambalaya in a pot with a lid ready to eat

Believed to have it’s origins in New Orleans Louisiana, Jambalaya is said to be a dish made out of necessity and ingredient availability. 

Based on the Spanish Paella, jambalaya is much like the city it’s from in that it borrows influence from all over the globe.

Creole Jambalaya vs. Cajun Jambalaya

There are many styles of jambalaya out there, two of the primary ones being Cajun and Creole style jambalaya. 

The main distinction between the two style being the presence of tomatoes which are found in a creole style jambalaya AKA. “red” jambalaya.

This low carb cauliflower rice jambalaya more closely resembles a creole, red jambalaya. 

What Is In Low Carb Jambalaya?

This cauliflower rice jambalaya contains:

  • Bacon or Dry cured sausage
  • Onions
  • Celery
  • Green Pepper
  • Carrot (optional)
  • Garlic
  • Chicken
  • Sausage (Andouille, Boudin, Chorizo)
  • Creole/Cajun Seasoning
  • Fresh Jalapeno Pepper
  • Canned Tomatoes
  • Riced Cauliflower
  • Shrimp
  • Fresh Parsley
  • Green Onion
  • Salt and Pepper

What Is In Jambalaya Seasoning

Jambalaya seasoning is a very simple mix of spices commonly utilized in creole and sometimes Cajun cooking. You can make your own with stuff you probably already have at home, or ingredients easily found at the grocery store or online

Generally this spice mix is a blend of  

  • Paprika
  • Cayenne Pepper
  • Salt
  • Black Pepper
  • Oregeno
  • Basil
  • Thyme
  • Cumin
  • Granulated Garlic
  • Dehydrated onion flakes

Jambalaya Seasoning Alternatives

Lately I have been making my own low carb seasonings, but to be honest, store bought Cajun seasoning, is very good, if not better just because of the convenience. 

It’s inexpensive, it quick, and can be used for nearly anything, even as just solo seasoning for chicken.

Another shortcut for making this seasoning is to use store bought Italian seasoning, which is a pretty standard mix of dried herbs. Use that instead of the all the dried herbs listed above. 

How To Make Low Carb Cauliflower Rice Jambalaya

A well built jambalaya will always start with the holy trinity. Celery, pepper, and onion, finely chopped, and fried. 

The holy trinity is the Cajun and Creole cuisine versions of the mirepoix and it is the foundation of this dish.

Mirepoix vs. Holy Trinity

Traditionally the holy trinity is all you need to build a good Jambalaya, and if you want to remain authentic then go with the holy trinity. 

However, borrowing from the French Mirepoix and the Spanish Sofrito, there are some additions like carrots and garlic that can really add some flavour to this recipe.

The choice is yours..

Building the Mirepoix “The Holy Trinity”

Start with the traditional members of the holy trinity and build from there. Onions, green pepper, and celery. Our additions will be carrots, garlic, and green onion. Feel free to experiment here with different flavours.

  • Dice or grate all the ingredients nice and small.
    • I like a little bit of a chunky mirepoix as I feel it improves the texture and flavours of the Jambalaya, so I hand chop the vegetables. You could however use a cheese grater or shred it with a food processor. Don’t shred it too fine though, it should not be a paste. 
  • Next fry all the ingredients in some type of fat like butter, oil or bacon fat until caramelized. 
    • Rendering off some bacon, or fatty dry cured sausage like chorizo before adding the trinity adds an additional layer of flavour to the Jambalaya, a nice underlying smokiness and eliminates the need of any additional cooking oil.
    • Also, it’s a fourth meat, and if there is one thing I know, it’s that four meats is better than three.

Rendering bacon to fry the mirepoix

  • Add the bacon to a cold pot or pan and turn up the heat to medium. As the pot heats up the fat will begin to release from the bacon at which point, add the chopped ingredients for the mirepoix. 
  • Fry the mirepoix/trinity stirring occasionally to prevent burning until the vegetables have started to brown and break down. Could be 15 minutes or more.

Cooking The Meats

  • Once the mirepoix has started to brown and caramelize, add the Cajun/Creole seasoning and fry for and additional 1-2 minutes to cook the spices.
  • Next add the chunks of chopped chicken and sausage, continuing to fry for 8-10 minutes until the meat has some colour.
    • The shrimp will overcook if added now, add them at the end after the rice to cook briefly. 

Starting The Gravy

  • Add 14 oz of canned tomatoes to the pot
    • Diced or stewed tomatoes work well 
  • Cover with a lid and simmer over med-low heat for 20-25 minutes until the meat is cooked through and the tomatoes have become tender.
  • Taste the sauce for seasoning but careful it will be hot! Don’t worry it if seems like there is not much moisture, the cauliflower rice has plenty of its own to add. 

Adding The Rice

For full details about making cauliflower rice, check out my dedicated post for cauliflower rice. 

  • Add riced cauliflower to the pot, and stir to coat the rice in the jambalaya gravy.
    • Again it may look like there is way too much cauliflower and not enough gravy, it’s all good. Once the cauliflower starts to cook, the water will release into the pot and it will be perfect.
  • Salt well again to adjust for the unseasoned cauliflower. Cover and simmer/steam over medium-low heat for 10-15 minutes. At this point the rice should be much more tender but not quite finished, still a little too al-dente. 
  • Add the raw shrimp and cover, steaming for 8-10 minutes until the shrimp has cooked. Top with fresh greens like parsley, cilantro, celery greens, green onion, and serve.
A pot full of cauliflower rice jambalaya

Low Carb Cauliflower Rice Jambalaya

Cauliflower Rice Jambalaya in a pot
Prep Time 20 mins
Cook Time 1 hr
Servings 6 servings
Calories 480 kcal
Net Carbs 10 g
A low carb Jambalaya recipe made with chicken, sausage, shrimp and cauliflower rice in a tomato based creole spiced gravy. A hearty one pot low carb meal with 10g net carbs per serving.


  • Cutting Board & Knife
  • Large Pot


Cauliflower Rice Jambalaya

  • 5 slices bacon (optional) sliced
  • 1 medium onion finely diced
  • 2 stalks celery finely diced
  • 1 medium green pepper finely diced
  • 1 medium carrot (optional) finely diced
  • 2 cloves garlic finely diced
  • 1 pound chicken thighs bonless, skinnless, cubed
  • 4 links sausage Andouille, Boudin, or Chorizo, sliced
  • 2 tablespoons Creole or Cajun seasoning Ingredients Below
  • 1 large jalapeno pepper diced
  • 14 oz canned tomatoes
  • 1 large cauliflower riced
  • 30 jumbo shrimp peeled, cleaned, tails removed
  • 1 stalk Green Onion sliced
  • Parsley for garnish
  • Salt & Pepper to taste

Low Carb Creole Jambalaya Seasoning (equal parts)

  • Paprika
  • Cayenne Pepper
  • Black Pepper
  • Oregano dried
  • Basil dried
  • Thyme dried
  • Cumin
  • Granulated Garlic
  • Onion Flakes
  • Salt


  • Render sliced bacon. Slice raw bacon into small pieces and add to a cold pot. Turn the heat to medium-high and begin to render the bacon to release the fat which will be used for frying the mirepoix.
    5 slices bacon (optional)
  • Fry Mirepoix until it browns. Finely dice or grate the onion, celery, green pepper, carrots, and garlic for the mirepoix and add the the pot with the rendered bacon fat to caramelize, stirring occasionally to prevent burning. Fry for 10-15 minutes, or until the mirepoix has started to caramelize and brown.
    1 medium onion, 2 stalks celery, 1 medium carrot (optional), 1 medium green pepper, 2 cloves garlic
  • Add creole/Cajun seasoning. At this point, add in the Creole or Cajun seasoning and fry for 1-2 minutes to cook off and toast the spices.
    2 tablespoons Creole or Cajun seasoning
  • Cook the chicken and sausage. Next add in the chunks of chicken, and the raw sliced sausage. Continue to fry until the meat starts to brown. Stir and add small amounts of water as necessary to prevent burning.
    1 pound chicken thighs, 4 links sausage
  • Simmer tomatoes until tender. Once the meat has started to brown, add the canned tomatoes, and chopped jalapeno peppers. Cover with a lid and simmer over medium-low heat for 20-30 minutes to soften the tomatoes and tenderize the meat.
    14 oz canned tomatoes, 1 large jalapeno pepper
  • Add cauliflower rice and cook. Season to taste and add in the riced cauliflower. Combine well and cover for an additional 10-15 minutes until the cauliflower is almost tender and soft. Stir occasionally to prevent burning but keep the lid on to steam the cauliflower.
    1 large cauliflower
  • Add shrimp to cook. Add the raw cleaned shrimp and return the lid, steaming the jambalaya for 8-10 minutes just to cook the shrimp, and finish cooking the cauliflower.
    30 jumbo shrimp
  • Garnish and serve. Serve topped with fresh green onion and parsley.
    1 stalk Green Onion, Parsley, Salt & Pepper


The bacon can be replaced with a fatty dry cured sausage, or this step can be skipped all together in place of cooking oil or butter. 
Holy trinity vs. Mirepoix: The holy trinity (onions, green pepper, and celery) is the classic way to start this dish. A mirepoix generally includes carrots and other veggies which can add flavour, if you want to be authentic, stick to the original holy trinity. 
Proteins: Use your favourite meats, fish, and seafood. Jambalaya works with all types!
Sausage: Andouille or Boudin sausage are traditionally used in this dish although not available everywhere. Chorizo, Hot Italian sausage, or you favourite sausage can be used instead. 
In place of homemade creole seasoning, store bought Creole/Cajun seasoning can be used
Any type of canned tomatoes can be used. Check labels for a lower sugar tomato when buying. 
You gotta make this 10g net carb Jambalaya recipe full of chicken, sausage, bacon, and jumbo shrimp! Now that's #yummyforme Click To Tweet


Calories: 480kcalCarbohydrates: 16gProtein: 42gFat: 28gFiber: 5.6gSugar: 7.2gVitamin C: 115mgCalcium: 100mgSugar Alcohols: 0.45gNet Carbs: 10g
Did you give this a try?Mention @yummyforadam or use #yummyforadam on instagram!
Looking for a different low carb recipe?Something you don't see here or looking for a low carb version of your favourite recipe? Let me know so I can get working on it! Contact me directly or leave a comment!
Keywords: Cauliflower Rice, Creole, low carb, One Pot Meal
Low carb cauliflower rice jambalaya with a glass of wine

Make Ahead Tips, Leftover, and Meal Prep

Cauliflower rice jambalaya makes an excellent low carb meal prep and leftovers as the flavours tend to improve as it is sitting in the fridge.

Because this is a one pot meal, you just need a big pot to make a big batch for the week. 

Store any leftovers sealed in the fridge, and reheat as you would anything else.

Time To Dive In

I really hope that you enjoying sharing this cauliflower rice jambalaya recipe with your family as much as I have over the years.

This low carb one pot meal is the same recipe I used to follow when I made traditional creole jambalaya, and I am delighted that I can bring these bold flavours to your family dinner table. 

If you liked this recipe and want to make sure you never miss out on my other creations, make sure you join the gang right now!



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