Jambalaya is a classic dish that originated in Louisiana and has roots in Spanish, French, and African cuisines. Known for its bold flavors, hearty ingredients, and the perfect balance of savory spices, jambalaya is a dish that has stood the test of time. However, if you’re looking for a healthier version without sacrificing the taste, this Sheet-Pan Jambalaya with Cauliflower Rice is the perfect option. It offers an easy cleanup, big taste, and can be prepared in under 40 minutes. Whether you’re a fan of spicy food or just looking to try something new, this recipe is sure to be a hit at your dinner table.
What is Sheet-Pan Jambalaya with Cauliflower Rice?
Sheet-pan dinners are all about simplicity, and this Sheet-Pan Jambalaya with Cauliflower Rice combines the ease of a one-pan meal with the flavors of a traditional jambalaya. Traditionally, jambalaya is made with a mix of meats, seafood, and rice, simmered in a flavorful broth spiced with Creole or Cajun seasoning. The twist here is the use of cauliflower rice instead of traditional white rice, making the dish lower in carbs and higher in fiber, while still delivering that satisfying texture and flavor.
In this recipe, we roast the vegetables, chicken, sausage, and shrimp together on a sheet pan, making cleanup a breeze. The combination of savory sausage, tender chicken, juicy shrimp, and roasted vegetables, all seasoned with a delicious blend of Cajun spices, creates a flavorful and healthy meal.
The Origin of Jambalaya
Jambalaya is a beloved dish that has a rich history and has evolved over time. Its origins can be traced back to the influence of Spanish, French, and African culinary traditions in Louisiana. The Spanish are credited with introducing rice, a key component of jambalaya, to the region in the 18th century. The French brought the concept of stews, while the African slaves contributed seasonings and spices, creating the bold, flavorful dish we know today.
There are three main types of jambalaya: Creole, Cajun, and a combination of both. Creole jambalaya typically includes tomatoes and seafood, while Cajun jambalaya is a bit spicier and is made without tomatoes. The dish is incredibly versatile, and depending on the region or the cook, you can find variations that include different meats, seafood, and vegetables.
Ingredients (Serves 4)
For this recipe, you will need the following ingredients to create a delicious and healthy Sheet-Pan Jambalaya with Cauliflower Rice:
- 1 medium onion, sliced
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 2 celery ribs, chopped
- 2 andouille sausage links, sliced
- 4 oz boneless chicken breast, cut into 1-inch pieces
- 1 lb raw shrimp, peeled and deveined
- 3 tbsp olive or avocado oil
- 4 tsp Creole or Cajun seasoning, divided
- 2 cups cherry tomatoes, halved
- 1 (10 oz) package frozen cauliflower rice
- Salt & black pepper, to taste
- Fresh parsley & lemon juice, for garnish
These ingredients combine to form a hearty, well-balanced meal, full of flavor and nutrients. Each ingredient contributes to the depth of flavor, with the Creole or Cajun seasoning tying everything together.
Step-by-Step Directions and Preparation Method
Making Sheet-Pan Jambalaya with Cauliflower Rice is a straightforward process that involves roasting ingredients on a sheet pan for minimal cleanup and maximum flavor.
1: Prep the Oven & Pan
- Preheat the oven to 425°F (220°C).
- Line a large sheet pan with parchment paper to prevent sticking and make cleanup easier.
2: Roast the Base
- In a large mixing bowl, combine the sliced onion, red bell pepper, green bell pepper, celery, chicken, and sausage.
- Toss the ingredients with 2 teaspoons of Creole or Cajun seasoning and 3 tablespoons of olive or avocado oil until everything is well coated.
- Spread the mixture evenly on the prepared sheet pan.
- Roast in the preheated oven for 8–10 minutes until the vegetables are tender and the chicken and sausage are partially cooked.
3: Add Shrimp & Cauliflower Rice
- While the base is roasting, season the shrimp with the remaining 2 teaspoons of Creole or Cajun seasoning.
- After 8–10 minutes, remove the sheet pan from the oven and add the seasoned shrimp, halved cherry tomatoes, and frozen cauliflower rice to the pan.
- Stir gently to combine the ingredients, ensuring the cauliflower rice is evenly distributed and the shrimp are nestled among the vegetables and meats.
- Return the pan to the oven and roast for an additional 6–8 minutes, or until the shrimp are pink and cooked through.
4: Finish & Serve
- Once everything is cooked, remove the sheet pan from the oven.
- Squeeze fresh lemon juice over the top of the jambalaya for a burst of brightness.
- Garnish with fresh parsley for added flavor and color.
- Serve the Sheet-Pan Jambalaya with Cauliflower Rice hot and enjoy!
Tips & Variations for Sheet-Pan Jambalaya
This Sheet-Pan Jambalaya with Cauliflower Rice recipe is incredibly versatile, and you can tweak it to suit your preferences. Here are some ideas for variations and adjustments:
1. Spice it Up
If you love extra heat, feel free to add cayenne pepper or a few dashes of hot sauce to the dish. This will elevate the flavor and give it a fiery kick.
2. Meat Swap
Looking for a lighter option? You can swap the andouille sausage with turkey sausage or even tofu for a vegetarian version. These substitutes still provide a delicious flavor while reducing the fat content of the dish.
3. Rice Twist
For those who don’t mind the carbs, you can substitute the cauliflower rice with quinoa or brown rice. This will add some extra texture and make the dish more filling.
4. Add More Vegetables
Feel free to add more vegetables such as zucchini, okra, or spinach to the dish. These will not only boost the nutritional value but also enhance the flavor profile of the jambalaya.
FAQs About Sheet-Pan Jambalaya with Cauliflower Rice
1. Can I use fresh cauliflower rice instead of frozen?
Yes, you can! Fresh cauliflower rice works just as well as frozen. Just make sure to add it in at the same time as you would frozen cauliflower rice.
2. Can I make this dish ahead of time?
Yes, you can prep all the ingredients ahead of time and store them in the refrigerator. When you’re ready to cook, simply follow the instructions and roast everything in the oven.
3. How can I store leftovers?
Store any leftover jambalaya in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it in the oven or microwave until heated through.
4. Is this recipe suitable for a low-carb diet?
Yes, this recipe is low-carb thanks to the use of cauliflower rice. It’s a great option for those following keto or other low-carb diets.
5. Can I use a different protein in this dish?
Absolutely! You can substitute the shrimp, chicken, or sausage with other proteins such as pork, beef, or fish. Just make sure to adjust the cooking times based on the protein you choose.
Conclusion: Sheet-Pan Jambalaya with Cauliflower Rice
This Sheet-Pan Jambalaya with Cauliflower Rice is a healthy, flavorful twist on a classic dish. With easy cleanup, big taste, and a quick cooking time, it’s the perfect weeknight meal for busy families or anyone looking to enjoy a delicious meal without spending hours in the kitchen. The combination of tender chicken, smoky sausage, juicy shrimp, and roasted vegetables, all seasoned with Cajun spices, creates a satisfying and balanced dish. By swapping traditional rice for cauliflower rice, you not only reduce the carbs but also boost the nutritional value of the meal.
Whether you stick to the original recipe or add your own twist with different proteins, vegetables, or spice levels, this Sheet-Pan Jambalaya with Cauliflower Rice is sure to become a favorite in your meal rotation. Enjoy it with family and friends, and savor the rich flavors of Louisiana in every bite!
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Sheet-Pan Jambalaya with Cauliflower Rice: A Flavorful, Healthy Twist on a Classic Recipe
- Total Time: 40 minutes
Description
Sheet-pan dinners are all about simplicity, and this Sheet-Pan Jambalaya with Cauliflower Rice combines the ease of a one-pan meal with the flavors of a traditional jambalaya. Traditionally, jambalaya is made with a mix of meats, seafood, and rice, simmered in a flavorful broth spiced with Creole or Cajun seasoning. The twist here is the use of cauliflower rice instead of traditional white rice, making the dish lower in carbs and higher in fiber, while still delivering that satisfying texture and flavor.
Ingredients
- 1 medium onion, sliced
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 2 celery ribs, chopped
- 2 andouille sausage links, sliced
- 4 oz boneless chicken breast, cut into 1-inch pieces
- 1 lb raw shrimp, peeled and deveined
- 3 tbsp olive or avocado oil
- 4 tsp Creole or Cajun seasoning, divided
- 2 cups cherry tomatoes, halved
- 1 (10 oz) package frozen cauliflower rice
- Salt & black pepper, to taste
- Fresh parsley & lemon juice, for garnish
Instructions
- Prep the Oven & Pan:
- Preheat oven to 425°F (220°C).
- Line a large sheet pan with parchment paper.
- Roast the Base:
- Toss onion, peppers, celery, chicken, and sausage with 2 tsp seasoning and oil.
- Spread evenly on the pan and roast for 8–10 minutes.
- Add Shrimp & Cauliflower Rice:
- Season shrimp with remaining 2 tsp seasoning.
- Add shrimp, tomatoes, and cauliflower rice to the pan. Stir gently to combine.
- Roast for another 6–8 minutes until shrimp are pink and cooked through.
- Finish & Serve:
- Squeeze fresh lemon juice over the top.
- Garnish with chopped parsley and serve hot.
Notes
Quick Tip: For extra flavor, garnish with fresh parsley and a squeeze of lemon before serving. Want more heat? Add a dash of hot sauce or sliced jalapeños to spice things up!
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Roasting
- Cuisine: Roasting
Keywords: Sheet-Pan Jambalaya with Cauliflower Rice
