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Healthy Jambalaya

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Melissa NicholsonBy Melissa Nicholson
Melissa Nicholson
Melissa Nicholson Food Writer

Melissa enjoys sharing her thoughts, opinions, and recipes with others. Whether reviewing the latest trend or testing a tried-and-true recipe, she makes life’s flavors come alive with her words.

Expertise: Cuisine Connoisseur, Food & Beverage Writer, Ambitious Home Chef View all posts →
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Try your hand at a classic Cajun Jambalaya! With bold flavors and a little spice, it will quickly become a family favorite.

Healthy jambalaya with shrimp, sausage, rice, bell peppers, and tomatoes.

Jambalaya is a lively dish brought to us by the Cajun state of Louisiana. Its incredible flavors are a mix of French, Spanish, and West
African cuisine in one pot. The roots of jambalaya can be traced back to settlers’ attempts to replicate paella in the New World… but with a twist: in the Creole version, saffron was often substituted with tomatoes, while the Cajun version typically does not include tomatoes. This adaptation gave rise to the types of jambalaya we savor today—Creole (red) and Cajun (brown). With the added touch of the French Creole community, the dish became one of the country’s most beloved comfort foods.

It’s easy to confuse jambalaya with gumbo. Jambalaya, through the use of rice that is cooked directly with the other ingredients, may be compared to a thick stew or simply a hearty meal, and can be eaten with a fork. You’ll find more tomato broth in gumbo, with some rice floating around (or served over rice). Because of this soup-like consistency, gumbo would typically be eaten with a spoon.

The joy of jambalaya lies in how it often serves as a communal dish. It’s perfect for gatherings where everyone can contribute ingredients or simply revel in the cooking process together. I think it is a fun way to bring guests into the kitchen. I have thrown dinner parties where everyone brings an ingredient to add to the jambalaya. It’s an instant ice-breaker as friends enter the kitchen and enjoy the fellowship of cooking.

My first exposure to authentic jambalaya was in the beautiful city of New Orleans, Louisiana. I fell in love with the dish and continued to order it at several restaurants. The first thing you will notice about jambalaya is that it’s lovely to look at. Everyone finds it appealing when served because it’s so colorful. After enjoying the visual appeal, there’s the aroma. All of those amazing ingredients meld together and awaken the senses. Then, to top things off, you won’t find a dish tastier than jambalaya. The veggies, sausage, and spices will make you hungry for more.

Ingredients for Healthy Jambalaya: chopped bell peppers, onion, celery, garlic, shrimp, sausage, rice, and tomatoes.

What Is Cajun Seasoning?

Cajun seasoning blend is a mix of spices that captures the vibrant flavors of Louisiana’s Cajun cuisine in your kitchen. This versatile blend typically includes paprika, garlic powder, onion powder, black pepper, cayenne pepper, oregano, thyme, and sometimes a touch of salt. The charm of Cajun seasoning lies in its ability to bring a spicy kick and layers of flavor to dishes ranging from gumbo and jambalaya to grilled meats, seafood, soups, and even roasted veggies. For jambalaya, it is a must-have to liven up the Cajun dish.

Sautéed vegetable mixture with tomato sauce and spices in a red cast iron skillet.

How do I prep and store the jambalaya?

To store my cooked jambalaya, I let it cool to room temperature, then place it in an airtight container in the refrigerator for up to five days. You can also freeze the jambalaya in the same type of container for up to six months. If you don’t have a container, Ziploc freezer-safe bags work well, too.

Healthy Jambalaya served on a white plate with shrimp, sausage, rice, and bell peppers.

Serving Suggestions

Jambalaya is packed with unique and fun flavors and goes well with many dishes. An excellent light side is a refreshing salad to balance the spice and boldness of the jambalaya. My family’s favorite with this meal is cornbread on the side with a bit of butter and honey. Garlic rolls or cheesy biscuits would be really good, too. For a fabulous crunch, consider serving coleslaw or a cucumber and onion salad on the side. To finish your meal on a sweet note, think about indulging in a Southern dessert, like pecan pie or bread pudding.

Healthy Jambalaya with shrimp, sausage, rice, and bell peppers served on a white plate.
Jambalaya with shrimp, sliced sausage, rice, bell peppers, and tomatoes in a white bowl.

Healthy Jambalaya

Baked bree smiling woman enjoying homemade jam at kitchen table.Melissa Nicholson
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Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course dinner
Cuisine cajun
Servings 8 servings
Calories 452 kcal

Ingredients
  

  • 2 tablespoons olive oil
  • 2 red bell peppers diced
  • 1 green bell pepper diced
  • 1 white onion diced
  • 4 garlic cloves minced
  • 3 celery spears diced
  • 1 (14 oz. can) fire-roasted tomatoes with juice
  • 2 cups chicken or vegetable broth
  • 2 tablespoons Cajun seasoning
  • 1 bay leaf
  • 4 cups cooked long-grain rice
  • 1 pound shrimp peeled and deveined
  • 1 pound sausage sliced into coins
  • salt to taste
  • 1/2 teaspoon black pepper

Instructions
 

  • In a large pot, heat the olive oil over medium-high heat. Add the red and green bell peppers, onion, garlic, and celery. Sauté for 6 minutes until the vegetables are soft, stirring often.
    Chopped bell peppers, celery, onion, and garlic in a Dutch oven for Jambalaya.
  • Stir in the fire-roasted tomatoes, broth, Cajun seasoning, black pepper, bay leaf, sausage, and cooked rice. Mix well and cook for 4 minutes.
    Pouring chicken stock into a pot of Jambalaya ingredients.
  • Add the shrimp to the pot, stirring to combine. Cover and simmer on medium-low heat for 10 minutes, or until the shrimp are cooked through and pink. Adjust salt to taste and serve immediately.
    Adding raw shrimp to the Jambalaya with rice, sausage, and vegetables in a red pot.

Nutrition

Calories: 452kcalCarbohydrates: 30gProtein: 24gFat: 27gSaturated Fat: 7gSodium: 1429mgFiber: 4g
Keyword cajun, healthy jambalaya, sausage, shrimp
Tried this recipe?Let us know how it was!
Baked bree smiling woman enjoying homemade jam at kitchen table.

About Melissa NicholsonCuisine Connoisseur, Food & Beverage Writer, Ambitious Home Chef

Melissa enjoys sharing her thoughts, opinions, and recipes with others. Whether reviewing the latest trend or testing a tried-and-true recipe, she makes life’s flavors come alive with her words.

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Published: Jun 18, 2024 | Updated: May 19, 2026

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