Are you craving the bold flavors of Cajun cuisine but want to keep your meal keto-friendly? Look no further than Keto Sheet Pan Jambalaya! This easy-to-make dish combines juicy shrimp, spicy sausage, and vibrant vegetables for a satisfying and nutritious dinner that’s perfect for your low-carb lifestyle.
What is Jambalaya?
Jambalaya is a classic Creole and Cajun rice dish that originated in Louisiana. It typically features a protein (such as chicken, sausage, or seafood), vegetables, and rice, all simmered together in a flavorful broth seasoned with Cajun spices. The result is a hearty, one-pot meal bursting with bold, comforting flavors.
The Keto Twist on Jambalaya
To make this dish keto-friendly, we’re swapping out the traditional rice for low-carb cauliflower rice. This simple substitution keeps the dish satisfying and carb-conscious, making it the perfect choice for those following a ketogenic diet. Plus, the combination of protein-rich shrimp and sausage, along with nutrient-dense vegetables, creates a well-balanced meal that will fuel your body and satisfy your taste buds.
Key Ingredients and Their Benefits
Shrimp
Shrimp is a fantastic protein choice for the keto diet. It’s low in carbs, high in protein, and packed with essential vitamins and minerals like vitamin B12, selenium, and iodine. Shrimp is also a great source of omega-3 fatty acids, which have been linked to numerous health benefits, including reduced inflammation and improved heart health.
Andouille or Turkey Sausage
Andouille sausage is a spicy, smoked Cajun sausage that adds a flavorful kick to this dish. For a keto-friendly alternative, you can use turkey sausage, which is also low in carbs and provides a satisfying protein boost. Both options will complement the other ingredients and contribute to the overall bold, Cajun-inspired taste.
Cauliflower Rice
Cauliflower rice is a fantastic low-carb substitute for traditional rice, making it an essential ingredient in this keto-friendly jambalaya. Cauliflower is high in fiber, vitamins, and minerals, and it provides a similar texture to rice without the carb-heavy impact. By using cauliflower rice, you can enjoy all the flavors of jambalaya while keeping your meal keto-compliant.
Red Bell Pepper and Onion
Red bell peppers and onions are not only flavor-boosting vegetables, but they also provide a nutritional boost to this dish. Both are rich in vitamins, minerals, and antioxidants, making them excellent additions to a keto-friendly meal. The vibrant colors and crisp-tender textures also contribute to the overall appeal of the dish.
Olive Oil
Olive oil is the healthy fat of choice for this recipe. It’s rich in monounsaturated fatty acids, which can help reduce inflammation and support heart health. Olive oil also has a high smoke point, making it an ideal cooking oil for the high-temperature roasting in this sheet pan recipe.
Cajun Seasoning Explained
Cajun seasoning is the secret to the bold, complex flavors in this keto sheet pan jambalaya. This seasoning blend typically includes a combination of paprika, garlic powder, onion powder, cayenne pepper, black pepper, and other spices. The blend of warm, earthy, and slightly spicy notes creates the signature Cajun flavor profile that perfectly complements the shrimp, sausage, and vegetables in this dish.
Step-by-Step Instructions
Making Keto Sheet Pan Jambalaya is incredibly easy and convenient. Simply follow these steps:
- Preheat your oven to 425°F (220°C).
- In a large bowl, combine the peeled shrimp, sliced andouille or turkey sausage, cauliflower rice, chopped red bell pepper, and sliced onion.
- Drizzle the ingredients with olive oil and sprinkle with Cajun seasoning. Toss everything together until the ingredients are evenly coated.
- Spread the seasoned mixture in a single layer on a large baking sheet.
- Roast the jambalaya in the preheated oven for 20-25 minutes, stirring halfway, until the shrimp is cooked through and the vegetables are tender.
- Remove the sheet pan from the oven and garnish the jambalaya with fresh parsley or a drizzle of hot sauce, if desired.
The key to achieving perfect results is to ensure that the ingredients are evenly distributed on the baking sheet, allowing for even cooking and caramelization. Stirring halfway through the cooking time helps promote even browning and prevents any ingredients from burning.
Serving Suggestions
Keto Sheet Pan Jambalaya is a complete meal on its own, but you can also serve it with a few keto-friendly sides to round out the dish. Consider pairing it with a fresh green salad, roasted asparagus, or a side of steamed broccoli. For a flavor boost, top your jambalaya with a sprinkle of chopped parsley or a drizzle of your favorite hot sauce.
Nutritional Information
One serving of Keto Sheet Pan Jambalaya (about 1 cup) contains approximately:
- Calories: 350
- Total Carbs: 8g
- Net Carbs: 6g
- Protein: 30g
- Fat: 22g
This keto-friendly dish is an excellent source of protein, healthy fats, and essential vitamins and minerals. The combination of shrimp, sausage, and low-carb vegetables provides a nutrient-dense meal that will keep you feeling full and satisfied without compromising your ketogenic lifestyle.
FAQs for Keto Sheet Pan Jambalaya
1. What ingredients do I need for Keto Sheet Pan Jambalaya?
To make Keto Sheet Pan Jambalaya, you will typically need the following ingredients: shrimp, andouille or turkey sausage, cauliflower rice, red bell pepper, onion, olive oil, and Cajun seasoning.
2. How do I make Keto Sheet Pan Jambalaya?
To prepare Keto Sheet Pan Jambalaya, preheat your oven to 425°F (220°C). In a large bowl, combine the shrimp, sausage, cauliflower rice, chopped vegetables, and seasonings. Toss everything with olive oil, then spread the mixture evenly on a baking sheet. Roast for 20-25 minutes, stirring halfway, until the shrimp is cooked and the vegetables are tender. Garnish with fresh parsley or hot sauce before serving.
3. Can I customize the recipe for Keto Sheet Pan Jambalaya?
Absolutely! Keto Sheet Pan Jambalaya is very versatile. You can customize it by using different proteins, such as chicken or tofu, or by substituting other low-carb vegetables like zucchini, asparagus, or mushrooms. Adjust the spices to your liking, adding more or less Cajun seasoning or other herbs and spices to suit your taste preferences.
4. How many carbs are in Keto Sheet Pan Jambalaya?
A typical serving (about 1 cup) of Keto Sheet Pan Jambalaya contains around 6-10 grams of net carbs. This can vary slightly depending on the specific ingredients used, but the dish is designed to be low in carbs and keto-friendly.
More Related Recipes You Might Enjoy
- Keto Shrimp Scampi with Zoodles
- Cauliflower Fried Rice with Sausage
- Low-Carb Chicken Jambalaya
- Keto Cajun Chicken and Vegetable Bake
Conclusion
Keto Sheet Pan Jambalaya is a delicious and convenient way to enjoy the bold flavors of Cajun cuisine while staying true to your low-carb lifestyle. With its simple prep, one-pan cooking, and nutritious ingredients, this recipe is the perfect solution for a quick and satisfying keto-friendly dinner. Give it a try and let the flavors of the Bayou transport you to a culinary adventure that’s both guilt-free and absolutely mouthwatering.
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Easy Keto Sheet Pan Jambalaya Recipe for a Quick Dinner
- Total Time: 35 minutes
- Yield: 4 servings 1x
Description
Keto Sheet Pan Jambalaya is a flavorful and convenient low-carb dinner that offers the bold flavors of Cajun cuisine. This easy-to-make dish combines juicy shrimp, spicy sausage, and vibrant vegetables for a satisfying and nutritious meal, perfect for your ketogenic lifestyle.
Ingredients
- 1 lb shrimp, peeled and deveined
- 8 oz andouille sausage or turkey sausage, sliced
- 4 cups cauliflower rice
- 1 red bell pepper, chopped
- 1 onion, sliced
- 2 tbsp olive oil
- 2–3 tbsp Cajun seasoning
- Fresh parsley, for garnish (optional)
- Hot sauce, for serving (optional)
Instructions
- Preheat your oven to 425°F (220°C).
- In a large bowl, combine the peeled shrimp, sliced sausage, cauliflower rice, chopped red bell pepper, and sliced onion.
- Drizzle the ingredients with olive oil and sprinkle with Cajun seasoning. Toss everything together until evenly coated.
- Spread the mixture in a single layer on a large baking sheet.
- Roast in the preheated oven for 20-25 minutes, stirring halfway through, until the shrimp is cooked through and the vegetables are tender.
- Remove from the oven and garnish with fresh parsley or drizzle with hot sauce, if desired.
Notes
Ensure that the ingredients are evenly distributed on the baking sheet to promote even cooking and caramelization. Stirring halfway through the cooking time also helps to prevent burning.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Sheet Pan
- Cuisine: Cajun
Nutrition
- Serving Size: 1 cup
- Calories: 350 kcal
- Sugar: 2g
- Sodium: 900mg
- Fat: 22g
- Saturated Fat: 6g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 220mg