A lighter shrimp jambalaya made without oil, roux, or rice—packed with bold Cajun flavor and ready in 30 minutes.
Healthy Swap Shrimp Jambalaya
This lighter shrimp jambalaya keeps all the bold Cajun flavor without the roux, oil, or rice. Made with cauliflower rice and tender shrimp, this one-pot meal delivers comfort food taste while staying lower in carbs and calories.
Equipment
- Large skillet or Dutch oven
- Wooden Spoon
- Measuring spoons
- Cutting board and knife
Ingredients
Ingredients
- 1 lb raw shrimp thawed, peeled and deveined
- 1 medium onion diced
- 1 green bell pepper diced
- 2 celery stalks diced
- 3 –4 cloves garlic minced
- 1 10 oz can Rotel (tomatoes & green chiles)
- 1 8 oz can tomato sauce (or no-sugar pasta sauce)
- ½ cup low-sodium veggie or seafood broth
- 1 12–16 oz bag frozen cauliflower rice, thawed
- 1½ tsp Cajun seasoning Slap Ya Mama or favorite blend
- ½ tsp smoked paprika
- ½ tsp garlic powder
- ¼ tsp onion powder
- Salt and pepper to taste
- Fresh parsley or green onions for garnish
Instructions
Instructions
Build the Flavor Base
- In a large skillet or Dutch oven over medium heat, add onion, bell pepper, and celery with a splash of broth or water.
- Cook 5–7 minutes until softened.
- Add garlic and stir 30 seconds.
Make It Saucy
- Stir in Rotel, tomato sauce, broth, and seasonings.
- Simmer uncovered 8–10 minutes until slightly thickened.
Add Shrimp
- Lightly season shrimp with Cajun seasoning before adding.
- Nestle into the sauce.
- Cover and cook 3–4 minutes per side until just pink and cooked through.
Finish with Cauliflower Rice
- Fold in cauliflower rice.
- Cook 2–3 minutes until warmed through.
- Remove bay leaf if using.
My Shortcuts
- Use frozen peeled, deveined shrimp for convenience.
- Use frozen Trinity mix if you don’t want to chop vegetables.
- Swap tomato sauce with a no-sugar pasta sauce if needed.
- Everything cooks in one pot for easy cleanup.
Notes
Time-Saving Tips
- Thaw shrimp overnight in the refrigerator.
- Microwave cauliflower rice for 2–3 minutes before adding if you’re short on time.
- Double the batch and use leftovers for meal prep lunches.
Grocery List
- Shrimp
- Onion
- Bell pepper
- Celery
- Garlic
- Rotel
- Tomato sauce
- Broth
- Frozen cauliflower rice
- Cajun seasoning
- Smoked paprika
- Garlic powder
- Onion powder
- Fresh parsley or green
Nutrition
Calories: 330kcalCarbohydrates: 8gProtein: 32gFat: 10g
Tried this recipe?Let us know how it was!
This is how comfort food fits into a lighter lifestyle. Big Cajun flavor, no heaviness, and easy enough for a weeknight.
If you make it, I would love to hear how it turned out in your kitchen.
