Hearty Keto Jambalaya
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Fall is coming! And for us who are loving Keto and/or Low Carb living, luckily there are Comfort Foods galore in our amazing diets! Keto Jambalaya is a spicy and hearty stew that is not only super healthy in terms of nutrients, it also combines seafood and meat. A real Surf and Turf in a spicy sexy way! 🦐
Keto Jambalaya gives all the deliciousness of a classic Jambalaya without the carbs. And most of all, it only takes 35 minutes to cook up a delicious easy stew that everyone loves, including family and friends.
It easily feeds six people, and trust me, those leftovers will be gone within a day!
This delicious keto recipe is served over cauliflower rice, which gives the Jambalaya an even better stew-ish structure than using regular rice. Even the most skeptical veggie rice person will be won over by this 😄. An absolute favorite in our household!
Steps to prepare this dish
Just follow these 5 steps to create your own Keto Jambalaya:
Ingredients Keto Jambalaya stew
Here is a list of all the ingredients you will need to cook this spicy delicious stew:
- 2 tbsp of olive oil
- 1 medium yellow bell pepper
- 1 medium red bell pepper
- 2 stalks celery
- 1 small onion
- 450 grams / 1 pound of Andouille sausage or kielbasa (you can also use a mix of beef sausage and Merguez)
- 3 cloves garlic
- 400 grams / 1 can of diced tomatoes with juices
- 1 tbsp smoked chipotle peppers from a can (for example La Morena has a good Chipotle mix for cooking)
- 200 ml / 1/4 cup of chicken stock
- 3 tbsp of Cajun seasoning
- 250 grams / 2.5 cups of cauliflower rice
- 450 grams / 1 pound of uncooked medium shrimp, thawed, peeled and deveined
- Sliced green onions - optional as garnish
- Chopped fresh parsley - optional as garnish
Macro Overview Keto Jambalaya
In the below table you can find an estimate of the number of carbs, protein, and fat in this Keto Jambalaya. So you can easily add the macros in your keto macros app for your intake monitoring.
You can get about 6 portions from this stew. One serving is equal to about 13.5 grams of carbs (net carbs might differ depending on products used), 29 grams of protein, and 15 grams of fat.
Step by Step Instructions
To cook this simple, yet amazing Jambalaya recipe, follow these 5 steps:
1. Saute the vegetables
Let’s first start with some prep-work. Dice the bell peppers and celery. Secondly, peel and cut the onion into smaller pieces. Also, peel and then mince the garlic cloves.
Heat up the olive oil in a frying pan or wok and saute the peppers, onion, and celery until soft.
2. Stir fry the sausages
Meanwhile, stir fry the Andouille or Kielbasa sausages in a separate frying pan until brown. You can also use a mix of beef sausage and Merguez if Andouille or Kielbasa sausages are not at hand.
Then add the minced garlic to the sausages.
3. Time for some seasoning
When the vegetables and sausages are getting soft and slightly brown, combine them in the biggest frying or wok pan.
Pour the can of diced tomatoes and chicken broth into the pan. Use salt-free chicken stock and diced tomatoes to reduce sodium.
Furthermore, add the Cajun seasoning, chipotle, and a pinch of salt (if needed). Start with 2 tablespoons of Cajun seasoning. If you prefer spicer food, wait until the flavors blend and re-season before serving.
Let this simmer for 15 minutes.
4. Add in the cauliflower rice and shrimp
Add in the cauliflower rice and shrimps. Continue to simmer for about 10 minutes. For the cauliflower rice, you can make your own, but you can also use a store-made brand found in the freezer or fridge section of your grocer.
Make your own cauliflower rice
To make the cauliflower rice yourself, you can either use a (cheese) grater with medium-size holes or a food processor to grate the raw cauliflower. You want to grate or blend the cauliflower into small pieces, the size of rice.
Then, place the cauliflower rice in a paper towel (in batches) or a clean thick dish towel. Secondly, press any excess moisture from the cauliflower rice. If you skip this step, the rice might become soggy.
The rice should generally cook for about 5 to 8 minutes.
5. Serve the Keto Jambalaya with green onions and parsley
Although jambalaya is considered a stew, it won’t be soupy. It is a thicker stew.
Serve the Keto Jambalaya with a small handful of freshly sliced green onions and chopped parsley.
One portion contains on average 13.5 grams of carbs.
Once cooked, keep everything in the fridge covered for 3 – 4 days. You can also freeze and store up to a month.
To reheat in the oven at 175 degrees Celsius / 350 degrees Fahrenheit until warm for about 10 minutes. You can also place it in the microwave for about 2 minutes.
Enjoy!
Would you like to discover other dishes with a bit of a kick? Well here is our Keto Chicken Tikka Masala.
Or what about dessert? These Keto Pumpkin Muffins are truly amazing!
Hearty Keto Jambalaya
Equipment
- Frying pans
- Cheese grater - to make cauliflower rice
Ingredients
- 2 tbsp olive oil
- 1 x medium yellow bell pepper
- 1 x medium red bell pepper
- 2 stalks celery
- 1 x small onion
- 450 grams / 1 pound of Andouille sausage or Kielbasa
- 3 garlic cloves
- 400 grams / 1 can diced tomatoes in juice
- 1 tbsp smoked chipotle peppers from a can
- 200 ml / 1/4 cup chicken stock
- 3 tbsp Cajun seasoning
- 250 grams / 2.5 cups cauliflower rice
- 450 grams / 1 pound uncooked medium shrimp
- Sliced green onions optional as garnish
- Chopped fresh parsley optional as garnish
Instructions
- First of all, dice the bell peppers and celery.
- Peel and cut the onion into smaller pieces. Also, peel and then mince the garlic cloves.
- Heat up the olive oil in a frying pan or wok and saute the peppers, onion, and celery until soft.
- Sstir fry the Andouille or Kielbasa sausages in a separate frying pan until brown. (You can also use a mix of beef sausage and Merguez if Andouille or Kielbasa sausages are not at hand).
- Then add the minced garlic to the sausages.
- When the vegetables and sausages are getting soft and slightly brown, combine them in the biggest frying or wok pan.
- Pour the can of diced tomatoes and chicken broth into the pan.
- Sprinkle in the Cajun seasoning, chipotle, and a pinch of salt (if needed). Start with 2 tablespoons of Cajun seasoning. If you prefer spicer food, wait until the flavors blend, taste and add more.
- Now let this simmer for 15 minutes, while stirring once in a while.
- Add in the cauliflower rice and shrimps. Continue to simmer for about 10 minutes.
- Serve the Keto Jambalaya with a small handful of freshly sliced green onions and chopped parsley.
- This recipe yields about 6 portions. One serving contains on average 13.5 grams of carbs, 29 grams of protein and 15 grams of fat.
For a detailed overview of all the macros (in total and per ingredient), please click here.
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