Healthy Jambalaya with caluliflower rice

Jambalaya with Cauliflower Rice

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This healthy Jambalaya with cauliflower rice is rich and thick and so satisfyingly wonderful. The chicken, prawns, and sausage blended together with the spices will take you back to the French Quarters in New Orleans. Jambalaya is comfort food that consists of rice, meat, and veggies that are all cooked together in one big pot. I’m always watching my carb intake, for that reason, I thought I would try it with cauliflower rice instead of white rice. As a result, it was remarkably tasty.

 Healthy Jambalaya with Cauliflower Rice

Jambalaya with cauliflower is one of my all-time favorites. It’s vibrant and has so much flavor that your never going to go back to using rice. Adding tomato paste to this Jambalaya recipe will thicken the dish. Which is how Jambalaya should be. Usually, Jambalaya has a kick of heat to it but you can control that with the amount of hot sauce and pepper you put in it. Also, be careful on the type of sausage you use, some of them can also be quite spicy.

What kinds of sausage can you use:

  • Andouille is the typical one that most people choose but there are other kinds you could use
  • Kielbasa
  • Smoked polish sausage
  • Beer Brats
  • Turkey sausage is another good option
 Healthy Jambalaya with Cauliflower Rice

Ingredients for healthy Jambalaya with cauliflower rice:

  • Chicken thighs or legs
  • Prawns
  • Sausage
  • Onion
  • Celery
  • Peppers
  • Garlic
  • Cilantro
  • Oregano
  • Thyme
  • Chill powder
  • Cajun seasoning
  • 1 can tomato paste
  • 1 can diced tomatoes
  • Black Beans
  • Cauliflower rice ( you can also cut your own)

Other ingredients you can use:

  •  Red wine
  •  Chicken broth
  •  Crawfish
  •  Pork

The bottom line is you can put whatever tastes good to you in this Jambalaya recipe.  The amount of spices you use to give it the zest and punch in the dish is up to you, so modify this recipe to your taste, therefore this is my version of Jambalaya. As you can see I added black beans and cilantro with plenty of spices, not so much that I can’t eat it ’cause it’s so hot. Also when using cauliflower it’s important to get that thick rich flavor. Using tomato paste in it with very little other liquids will do that, only add more liquid as needed if it’s to thick. Enjoy this unbelievable dish, it truly is amazing.

Above all, I’m always looking for a healthier way of eating for my health. For that reason thought I would try the cauliflower instead of rice to cut down on the carbs.  You don’t always have to have carbs in a recipe to make it delicious, Believe me…..  This is a great recipe to make if you need a heart-healthy, diabetic, low carb meal.   Take it from someone who loves food your going to love this version of healthy Jambalaya.  



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Yield: 6 servings

Jambalaya with Cauliflower Rice

Jambalaya with Cauliflower Rice

This healthy Jambalaya with cauliflower rice is rich and thick and so satisfyingly wonderful. The chicken, prawns, and sausage blended together with the spices will take you back to the French Quarters in New Orleans.

Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour


  • 2 chicken thighs
  • 2 beer brauts (or your choice of sausage)
  • 8 pealed and deveined Prawns (optional)
  • 2 cups cauliflower rice
  • 1 can tomato taste
  • 1 can diced tomatoes
  • 1/2 cup salsa
  • 1/2 can black beans
  • 1/4 cup hot sauce of your choice¬†
  • 1 cup cilantro
  • 1 celery stalk
  • 1/2 green pepper
  • 1/2 onion
  • 1 teaspoon minced garlic
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • 1 teaspoon chili powder
  • 1 teaspoon cajun seasoning


      1. Preheated a medium saucepan with olive oil.
      2. Place the chicken in the pan and brown on both sides.
      3. Remove the chicken and in the same pan cook the brat till brown.
      4. Remove the brat from the pan.
      5. place the prawns in the same pan and cook for about 5 minutes then also remove from the pan.
      6. Then throw in the chopped onion, diced green pepper and celery. Sautee these until tender
      7. Add to the above the garlic, oregano, basil, cajun seasoning and chili powder.
      8. Now add half a cup of salsa, one can diced tomatoes, one can tomato paste and a quarter cup hot sauce.
      9. Half a can of black beans is optional
      10. Return the chicken and brats back into the pan
      11. Cook for about 30 minutes ( the meat of the chicken will fall off the bones)
      12. Just before serving add the cauliflower rice and cook an additional 10 minutes.
      13. I place the prawns on the top once you have dished the Jambalaya up with a fresh spring of cilantro.


Everything is cooked in the same pan, such a wonderful one dish meal.

Nutrition Information



Serving Size


Amount Per Serving Calories 260Total Fat 11gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 7gCholesterol 68mgSodium 997mgCarbohydrates 18gFiber 5gSugar 4gProtein 17g

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