Who says you can’t enjoy a hearty bowl of jambalaya on a keto diet? This recipe captures all the spicy, soulful flavor of the Creole classic without the carbs. By swapping traditional rice for cauliflower rice, we create a stick-to-your-ribs dish that’s packed with chicken, smoky chorizo, and vibrant veggies. It’s a one-pan wonder that’s ready in about 35 minutes, perfect for a satisfying weeknight dinner. Feel free to use shrimp instead of chicken for a different twist!
MAKES: 4 servings
PREPARATION TIME: 10 minutes
COOKING TIME: 25 minutes
Ingredients
• 2 tablespoons / 30 g ghee or other healthy cooking fat, divided
• 1 pound / 450 g boneless and skinless chicken thighs, sliced
• 1 small yellow onion, 70 g / 2.5 oz, sliced
• 1 small red chile pepper, 14 g / 0.5 oz, chopped
• 2 cloves garlic, minced
• 4.5 ounces / 128 g Spanish chorizo sausage or pepperoni, sliced
• 1 medium red bell pepper, 120 g / 4.2 oz, sliced
• 1 tablespoon / 7 g Cajun seasoning
• 1/4 cup / 60 ml chicken stock or water
• 4 cups / 480 g uncooked cauli-rice
• 4 cups / 120 g fresh spinach
• Salt to taste
• 4 tablespoons / 60 ml extra-virgin olive oil
Instructions
1. Heat 1 tablespoon of the ghee in a large skillet or casserole dish over medium-high heat. Add the chicken and cook for 5 to 8 minutes, until browned on all sides. Transfer the chicken to a plate and set aside.
2. Add the remaining 1 tablespoon of ghee to the skillet. Add the onion and cook for 5 to 8 minutes, until lightly browned.
3. Stir in the chopped chile pepper, minced garlic, chorizo, and sliced red pepper. Cook for about 5 minutes, until the vegetables soften and the chorizo releases its oils.
4. Return the chicken to the skillet. Sprinkle in the Cajun seasoning, then pour in the chicken stock and add the cauli-rice. Stir everything together and cook for 5 to 7 minutes, stirring frequently.
5. Add the fresh spinach and stir until it has just wilted, about 1 minute.
6. Season with salt to taste, drizzle with the extra-virgin olive oil, and serve immediately.
Nutritional Information
• Nutrition Facts Per Serving
• Total Carbs: 13.1 g
• Fiber: 4.8 g
• Net Carbs: 8.3 g
• Protein: 33.8 g
• Fat: 39.2 g
• Energy: 536 kcal
• Macronutrient Ratio: Calories from carbs (6%), protein (26%), fat (68%)
Pro Tips
• For a classic surf-and-turf jambalaya, use 1 pound of raw, peeled shrimp instead of chicken. Add it during the last 5-7 minutes of cooking, just until it turns pink and opaque.
• To avoid mushy cauli-rice, use it straight from the fridge or even frozen. Do not let it sit at room temperature before cooking, and be careful not to overcook it.
• Control the heat by adjusting the amount of red chile pepper. For a milder dish, remove the seeds and white membrane before chopping, or use a less spicy pepper like a jalapeño.
• This dish is perfect for meal prep. Store it in airtight containers in the refrigerator for up to 5 days. The flavors will meld and deepen overnight.
FAQ
Q: Is this jambalaya recipe keto friendly
A: Yes, this jambalaya is specifically designed for a keto diet. It replaces traditional high-carb rice with cauliflower rice, bringing the net carb count down to just 8.3 grams per serving while keeping all the classic Creole flavor.
Q: Can I use shrimp instead of chicken in this recipe
A: Absolutely. For a delicious variation, you can substitute the chicken with 1 pound of raw, peeled shrimp. Simply add the shrimp during the last 5-7 minutes of cooking, just until it turns pink and opaque.
Q: How do I prevent the cauliflower rice from getting mushy
A: The best way to avoid mushy cauli-rice is to use it straight from the fridge or even while it’s still frozen. Do not let it sit at room temperature before cooking and be careful not to overcook it in the skillet.
Q: Can I make this keto jambalaya ahead of time
A: Yes, this dish is excellent for meal prep. Store leftovers in an airtight container in the refrigerator for up to 5 days. The flavors will meld together and often taste even better the next day.
