Low-Calorie, High-Protein Jambalaya
Let’s get real — most jambalaya recipes are amazing… until you look at the nutrition.
White rice for days.
Fatty sausage.
Buckets of oil.
Calories climbing faster than your anxiety at tax time.
But the good news? You can absolutely make a lighter, high-protein, low-calorie jambalaya at home — without losing any of the bold, spicy Louisiana flavor you love.
This version cuts calories without cutting taste.
Perfect for:
Meal prep
Family dinners
Staying on track without eating plain chicken breast for the 10th night in a row
Why Jambalaya is Awesome for High-Protein Meal Prep
One-pot meal (easy cleanup)
Tons of lean protein options
Built-in veggies
Spicy, satisfying, filling
Cheap ingredients
Great for big batches
Smart Swaps To Make Jambalaya Healthy
Use chicken breast or shrimp instead of fatty sausage.
Use turkey sausage or lean chicken sausage if you still want that flavor.
Swap white rice for cauliflower rice, brown rice, or use a smaller portion of rice mixed with extra veggies.
Cook with a small amount of olive oil or cooking spray instead of lots of butter or oil.
Pack it with extra peppers, onions, and celery for fiber and volume.
Low-Calorie, High-Protein Jambalaya Ingredients (Serves 4 Big Portions)
1 pound boneless, skinless chicken breast (cubed)
8 ounces shrimp (peeled, deveined)
2 turkey sausages or chicken sausages (optional, sliced thin)
1 cup uncooked brown rice or cauliflower rice (or a mix of both)
1 green bell pepper (diced)
1 red bell pepper (diced)
1 small onion (diced)
2 celery stalks (diced)
3 cloves garlic (minced)
1 can diced tomatoes (no salt added)
2 to 3 cups low-sodium chicken broth
1 tablespoon olive oil or cooking spray
Cajun seasoning, paprika, black pepper, thyme, hot sauce (to taste)
Estimated Nutrition Per Serving (with Brown Rice)
Around 350 to 400 calories
Around 40 to 45 grams of protein
Around 8 to 10 grams of fat
Around 25 to 30 grams of carbs
High fiber, low sugar
Instructions
Step 1: Heat olive oil in a large pan or pot over medium heat.
Step 2: Add diced onion, celery, and bell peppers. Cook for 3 to 5 minutes until softened.
Step 3: Add garlic, Cajun seasoning, paprika, thyme, black pepper, and a few dashes of hot sauce. Cook for 1 more minute.
Step 4: Add diced chicken breast and turkey sausage slices (if using). Cook for about 5 to 7 minutes until chicken is browned on all sides.
Step 5: Stir in the uncooked rice (brown or cauliflower), diced tomatoes, and chicken broth. Bring to a simmer.
Step 6: Cover and cook until the rice is tender — about 30 to 40 minutes for brown rice or 10 minutes for cauliflower rice.
Step 7: Add shrimp in the last 5 minutes of cooking. Cook until pink and cooked through.
Step 8: Taste and adjust seasoning. Add more hot sauce if you like it spicy.
Step 9: Let it rest for a few minutes off the heat — this helps the flavors come together.
Step 10: Serve hot and garnish with chopped green onions or parsley if you’re feeling fancy.
Bonus Variations (Mix It Up Without Adding Calories)
Want it spicier?
Add cayenne pepper or more hot sauce.
Want more veggies?
Add diced zucchini, okra, or extra celery.
Need lower carbs?
Use 100% cauliflower rice and skip the brown rice entirely.
Meal prepping?
Double the recipe and store in containers for the week. This reheats like a dream.
Jambalaya Doesn’t Have To Be a Calorie Bomb
This version of jambalaya hits all the marks:
High-protein
Low-calorie
Loaded with flavor
Satisfying for hours
Budget-friendly
It’s real food for real people trying to stay healthy — not a rabbit-food recipe or some sad grilled chicken diet plate.
Recap of Why This Recipe Works:
Chicken breast adds lean protein with almost no fat.
Shrimp brings tons of protein for minimal calories.
Turkey sausage keeps the classic jambalaya vibe without the grease.
Brown rice or cauliflower rice keeps carbs under control.
Veggies add fiber and volume so you feel full without overeating.
One-pot cooking makes cleanup easy.
