Craving some down-home Louisiana flavor without all the fat and sodium typically found in Creole-inspired food? Then you’ll want to try this heart-healthy jambalaya recipe.
This hearty dish delivers all the tastes you’ve come to love about jambalaya in a healthier way. We've swapped traditional pork for chicken sausage to bring down the fat content, and combined it with lean chicken breast, shrimp, peppers, onions, celery, and tomatoes.
Served over protein-rich quinoa instead of white rice, this healthy casserole adds extra flavor and nutrition. You may be surprised to know that this scrumptious dish only contains 1g of saturated fat, so your heart will be happy. At only 210 calories per cup, it’s a family-friendly meal that easily doubles for a crowd!
Keep those taste buds wanting more by checking out all of our delicious heart healthy chicken recipes!
This recipe transforms a traditionally heavy comfort food into a nutrient-dense powerhouse. By selecting a blend of lean proteins and replacing refined white rice with whole-grain quinoa, you get a highly satisfying, well-rounded meal that fits seamlessly into a health-conscious lifestyle.
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Jambalaya is a grain-based dish (traditionally rice, but here we use quinoa) where the grain is cooked directly in the pot with the broth, meats, and vegetables. Gumbo is a thicker soup or stew served over a bed of rice, typically thickened with a dark roux.
Yes! Like many stews and casseroles, the flavors in this jambalaya often deepen and taste even better the next day, making it a perfect recipe for weekend meal prep.
Traditional jambalaya can be heavy in fat, but this specific recipe is excellent for high-protein diets because it relies on lean chicken breast, turkey sausage, and shrimp to pack in the protein while keeping the overall calorie count low.
You can use brown rice for a similar whole-grain benefit, but you will need to adjust the cooking time and liquid ratio. Brown rice takes significantly longer to simmer and absorb liquid than quinoa does.
If you loved the lean protein in this jambalaya, be sure to explore more of our heart healthy chicken recipes for delicious, nutrient-packed meals the whole family will enjoy.
For those who can't get enough of the savory shrimp in this dish, check out our full collection of healthy fish and seafood recipes to find your next favorite grain-paired meal.
Jambalaya is a hallmark of Louisiana Creole and Cajun cuisine, traditionally made with meat, vegetables, and rice cooked together in a single pot. By swapping in quinoa and carefully selecting lean proteins, we keep the soul-warming spices and comforting textures of this Southern staple while significantly boosting its nutritional profile.
Chicken sausage offers the savory, slightly smoky bite essential to an authentic-tasting jambalaya, but with a fraction of the saturated fat found in traditional Andouille pork sausage. Quinoa, an ancient grain, acts as a perfect sponge for the rich, spiced tomato broth while adding a slight nuttiness and extra plant-based protein.
Recipe yields 8 servings
In a large skillet, heat oil over medium-high heat. Season chicken with salt and black pepper. Add chicken to skillet and cook 5 minutes, or until lightly browned, stirring occasionally. Remove chicken from skillet; set aside. Add sausage to skillet and cook 5 minutes, or until browned, stirring occasionally. Add onion, bell pepper, celery and garlic; cover, reduce heat to low, and cook 12 minutes, or until vegetables are tender, stirring occasionally.
Stir in quinoa; cook 2 minutes, stirring constantly. Add broth, paprika, thyme, oregano and cayenne pepper; bring to a boil. Cover, reduce heat, and simmer 15 minutes, or until quinoa is softened. Add tomatoes and shrimp; cook, uncovered, about 10 minutes, or until liquid is absorbed. Stir in chicken; cover and cook 2 to 3 minutes, or until chicken is heated through. Remove from heat and let stand 5 minutes. Fluff with a fork. Top with scallions.
Store leftovers in an airtight container in the refrigerator for up to 3 to 4 days. Because quinoa holds up excellently to freezing, you can freeze individual portions in freezer-safe bags for up to 3 months. Thaw overnight in the fridge and reheat gently on the stovetop or in the microwave, adding a splash of chicken broth if the grains seem dry.
A simple, crisp green salad with a light vinaigrette perfectly balances the rich, robust spices of the jambalaya. If you aren't avoiding gluten, a warm slice of crusty whole-grain bread or a square of cornbread is excellent for soaking up the savory tomato broth
Use a certified gluten-free chicken broth if needed, or a low-sodium vegetable broth if preferred.
Any lean turkey or chicken sausage works well. If you like it spicy, look for a lean chicken Andouille.
Simply omit the shrimp and add extra chicken breast, or stir in a can of drained and rinsed kidney beans for a boost of plant-based protein.