Go Back Email Link
–+ servings

Healthy Swap Shrimp Jambalaya

Carlisa Krenek
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.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 27 minutes
Course Dinner
Cuisine Cajun
Servings 4
Calories 330 kcal

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
    Keyword shrimp jambalaya, low carb jambalaya, cauliflower rice jambalaya, Cajun shrimp dinner, one pot shrimp meal
    Tried this recipe?Let us know how it was!