Low Calorie Jambalaya

By
Kimberley Eggleston
Kimberley Eggleston
Kimberley Eggleston is a registered dietitian, nutrition class instructor, and food writer who specializes in healthy cooking.
Learn about The Spruce Eats' Editorial Process
Updated on 02/2/22
Low Calorie Jambalaya in a pot

The Spruce Eats / Eric Kleinberg

Prep: 15 mins
Cook: 60 mins
Total: 75 mins
Servings: 8 servings

This 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.

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.

Ingredients

  • 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 coarsely chopped celery

  • 1/2 cup coarsely chopped green bell pepper

  • 1 clove garlic, minced

  • 1 tablespoon fresh thyme

  • 1 cup brown rice

  • 2 cups chicken broth

  • 1 (28-ounce) can diced tomatoes with juice

  • 1/4 teaspoon salt

  • 1/4 teaspoon freshly ground black pepper

  • 1/8 teaspoon ground red pepper

  • 1 pound shrimp, peeled

Steps to Make It

  1. Gather the ingredients.

    Low Calorie Jambalaya ingredients in bowls

    The Spruce Eats / Eric Kleinberg

  2. Spray a large Dutch oven with nonstick cooking spray so that your chicken and sausage don't stick. Place the chicken sausage and chicken over medium-high heat.

    chicken sausage and chicken in a pot on a burner

    The Spruce Eats / Eric Kleinberg

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

    Cooked chicken sausage and chicken on a plate

    The Spruce Eats / Eric Kleinberg

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

    Celery, green pepper, and garlic in a pot with a wooden spoon

    The Spruce Eats / Eric Kleinberg

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

    Celery, green pepper, garlic, thyme and rice in a pot with a wooden spoon

    The Spruce Eats / Eric Kleinberg

  6. Stir in the cooked sausage, cooked chicken thighs, chicken broth, tomatoes, salt, black pepper, and ground red pepper. Cover and cook on low, simmering for 35 to 40 minutes, until the liquid is absorbed.

    Sausage, rice, chicken thighs, chicken broth, tomatoes, salt, black pepper, and ground red pepper in a pot

    The Spruce Eats / Eric Kleinberg

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

    Low Calorie Jambalaya in a pot

    The Spruce Eats / Eric Kleinberg
Nutrition Facts (per serving)
238 Calories
8g Fat
12g Carbs
29g Protein
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Nutrition Facts
Servings: 8
Amount per serving
Calories 238
% Daily Value*
Total Fat 8g 11%
Saturated Fat 2g 9%
Cholesterol 182mg 61%
Sodium 1204mg 52%
Total Carbohydrate 12g 4%
Dietary Fiber 3g 10%
Total Sugars 4g
Protein 29g
Vitamin C 21mg 104%
Calcium 109mg 8%
Iron 2mg 10%
Potassium 549mg 12%
*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.)

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