Looking for a flavorful, healthy jambalaya recipe that's easy to make and low-carb? This Sheet-Pan Jambalaya with Cauliflower Rice is the answer! Packed with bold Cajun flavors, this nutritious twist on the classic dish swaps out traditional rice for cauliflower rice, making it an ideal choice for a light, gluten-free, and keto-friendly meal. Best of all, it comes together on a single sheet pan, so cleanup is a breeze.
Why You'll Love This Recipe
- Low-Carb & Healthy: Replacing regular rice with cauliflower rice cuts calories and carbs while boosting fiber and nutrients.
- Easy One-Pan Meal: Everything cooks together on a sheet pan, saving you time and reducing the hassle of messy dishes.
- Bursting with Flavor: Tender shrimp, smoky sausage, and vibrant veggies all roasted with plenty of Cajun seasoning make every bite irresistible.
Whether you're meal prepping for the week or need a quick dinner solution, this low-carb sheet-pan dinner delivers on convenience and taste.
Ingredients
Here's what you'll need for this delicious and easy cauliflower rice recipe:
Protein & Veggies
- ½ pound shrimp (peeled and deveined)
- 6 ounces smoked andouille sausage, sliced
- 1 bell pepper (any color), diced
- 1 medium onion, diced
- 1 cup okra, sliced (optional but adds a Southern flair)
Cauliflower Rice & Flavorings
- 3 cups cauliflower rice (store-bought or homemade)
- 2 tablespoons olive oil
- 2 tablespoons Cajun seasoning (adjust to taste)
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and pepper to taste
Garnish
- Fresh parsley, chopped
- Lemon wedges (optional for a zingy touch)
Step-by-Step Instructions
1. Preheat & Prepare
- Preheat your oven to 400°F (200°C).
- Line a large sheet pan with parchment paper or lightly grease it to prevent sticking.
2. Toss the Ingredients
- Place the shrimp, sausage, bell pepper, onion, and okra (if using) on the sheet pan. Drizzle 1 tablespoon of olive oil and sprinkle 1 tablespoon of Cajun seasoning over the mix. Toss to coat evenly.
- Spread the cauliflower rice on one side of the sheet pan. Drizzle it with the remaining olive oil, then season with the remaining Cajun seasoning, smoked paprika, garlic powder, onion powder, salt, and pepper. Mix well.
3. Roast to Perfection
- Place the sheet pan in the oven and roast for 15-20 minutes, stirring halfway through. The shrimp should turn pink and opaque, and the veggies should be tender with a slight char.
4. Garnish & Serve
- Remove the sheet pan from the oven and sprinkle with fresh parsley. Serve hot with lemon wedges on the side for a refreshing twist.
Pro tip: If you like an extra kick, add a pinch of cayenne pepper or drizzle the dish with hot sauce before serving!
Customization Tips
Make this sheet-pan jambalaya your own by tailoring it to your taste or dietary needs:
- Switch the Protein: Swap shrimp for diced chicken thighs or use turkey sausage for a leaner option.
- Vary the Veggies: Add zucchini, cherry tomatoes, or mushrooms for extra color and flavor.
- Make It Spicy: Add sliced fresh jalapeños or a sprinkle of red pepper flakes to the mix.
- Vegetarian Option: Omit the meat and add chickpeas, tofu, or plant-based sausage for a veggie-friendly version.
Why Cauliflower Rice Works
Cauliflower rice is a fantastic low-carb alternative to traditional rice. It's naturally gluten-free, packed with vitamins C and K, and cooks quickly, making it perfect for busy weeknights. Using it in jambalaya not only lightens the dish but also lets the bold Cajun spices shine.
Whether you're on a keto diet, cutting carbs, or just looking to try something new, this easy cauliflower rice recipe is a healthy dinner idea that doesn't skimp on flavor.
Final Thoughts
This Healthy Sheet-Pan Jambalaya with Cauliflower Rice is the ultimate combination of bold, smoky flavors and wholesome ingredients—all while being quick to prep and clean up. Perfect for weeknights, meal prep, or even entertaining, this dish is sure to become a family favorite.
Try it tonight and experience how delicious clean eating can be!
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