Low Calorie Jambalaya

A bowl of jambalaya

Joff Lee / Photolibrary / GettyImages

  • Total: 53 mins
  • Prep: 15 mins
  • Cook: 38 mins
  • Servings: 8 servings
Nutritional Guidelines (per serving)
393 Calories
12g Fat
41g Carbs
29g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: 8
Amount per serving
Calories 393
% Daily Value*
Total Fat 12g 16%
Saturated Fat 3g 17%
Cholesterol 152mg 51%
Sodium 773mg 34%
Total Carbohydrate 41g 15%
Dietary Fiber 3g 10%
Protein 29g
Calcium 117mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This healthy jambalaya recipe isn't missing a thing with plump shrimp, spicy sausage, and Cajun seasonings. It easily lends itself to a healthy meal that is still low calorie. 

Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. This particular recipe capitalizes on using brown rice as opposed to using white rice, however. White rice is what you would ordinarily use in jambalaya, so a simple substitution of brown rice makes an easy change that gives you an extra health kick.

Any dieter or healthy eater would know that white rice is not exactly the best choice when you are trying to eat healthier. White rice has been processed, with most of the natural, healthy portions of the rice being removed. Many of the vitamins and minerals and fiber-containing grain are gone when you open a package of white rice. But if you change that for brown rice, you're now getting fiber, vitamins, and minerals that you otherwise would not be getting.

Other ingredients include chicken thighs, shrimp, and sausage. This recipe uses chicken sausage which is lower in fat and calories than ordinary sausage. Shrimp is naturally low in fat and calories, and a small number of chicken thighs, though higher in fat than chicken breast, can still keep the dish lean. 

The other vegetables and oils used are super healthy, and make an outstanding dish. Celery, green bell pepper, and tomatoes pack in vitamins and nutrients and fiber.


  • 8 ounces smoked chicken sausage (sliced into 1/2 inch coins)
  • 8 ounces boneless, skinless chicken thighs (cut into bite-sized pieces)
  • 1 tablespoon canola oil
  • 1 cup chopped celery
  • 1/2 cup chopped green bell pepper
  • 1 clove minced garlic
  • 1 tablespoon fresh thyme
  • 1 1/2 cups long-grain white rice
  • 2 cups chicken broth
  • 1 (28-ounce) can diced tomatoes, undrained
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon ground red pepper
  • 1 pound shrimp, peeled

Steps to Make It

  1. Gather the ingredients.

  2. Spray a large dutch oven with non-stick cooking spray so that your chicken and sausage don't stick.

  3. Then place the chicken sausage and chicken over medium-high heat.

  4. Continuously stir the meat and the sausage in the pan, and continue cooking until they are lightly browned, and the chicken is no longer pink on the inside.

  5. Once the chicken and sausage are cooked through, remove and set aside.

  6. Add the canola oil to the pan, and cook the celery, green pepper, and garlic for 3 to 5 minutes, until tender.

  7. Add the thyme and rice, and cook 3 more minutes.

  8. Stir in the cooked sausage, cooked chicken thighs, chicken broth, tomatoes, salt, black pepper, and ground red pepper.

  9. Cover and cook 20 minutes, until the liquid is absorbed.

  10. Add the shrimp, and cook 3 to 5 minutes longer, until the shrimp are bright pink.

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