Classic Keto Sheet Pan Jambalaya

I grew up thinking jambalaya was one of those dishes you could only get right if you had a giant pot and half a day to babysit it on the stove. My first attempt at making it the traditional way left me with a sink full of dishes and rice stuck to the bottom of my favorite Dutch oven.

Turns out, you can make jambalaya on a single sheet pan in about 30 minutes. And if you swap the rice for cauliflower rice, it becomes keto-friendly without losing any of that spicy, smoky flavor. No pot-watching required—just toss everything on the pan, stick it in the oven, and you’re done.

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What Kind of Shrimp Should I Use?

For this jambalaya, you’ll want to use medium to large shrimp that are already peeled and deveined to save yourself some time. Fresh shrimp is great if you can get it, but frozen shrimp works just as well and is often more budget-friendly – just make sure to thaw it completely and pat it dry before adding it to your sheet pan. I recommend leaving the tails on for a more traditional jambalaya look, but feel free to remove them if you prefer easier eating. Size-wise, aim for 31-40 count per pound or 21-30 count if you want bigger, meatier shrimp that really stand out in the dish.

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Options for Substitutions

This keto jambalaya is pretty forgiving when it comes to swaps, so here are some ideas:

• Andouille sausage: If you can’t find andouille, try kielbasa or smoked sausage instead. They won’t have quite the same spicy kick, so you might want to add a pinch more cayenne to make up for it.
• Chicken thighs: Chicken breast works fine here, though thighs stay more tender during cooking. If using breast, keep an eye on the cooking time so it doesn’t dry out.
• Shrimp: Not a fan of shrimp? Swap it with more chicken or add some crawfish tails if you can find them. Just adjust the cooking time accordingly.
• Cauliflower rice: This is the key ingredient that keeps the dish keto-friendly, so I’d recommend sticking with it. Fresh or frozen both work – just make sure to squeeze out excess moisture if using frozen.
• Bell peppers: Feel free to use whatever color peppers you have on hand. Yellow or orange work just as well as red and green.
• Cajun seasoning: If you don’t have store-bought Cajun seasoning, the recipe includes all the spices you need to make your own blend with the paprika, salt, pepper, garlic powder, onion powder, cayenne, oregano, and thyme listed.

Watch Out for These Mistakes While Cooking

The biggest mistake you can make with this sheet pan jambalaya is overcrowding the pan, which creates steam instead of allowing the ingredients to roast properly – if your pan looks too full, split everything between two pans for better results.

Another common error is adding the shrimp too early or cooking it too long, since shrimp only needs about 8-10 minutes to cook through and will turn rubbery if overcooked, so keep an eye on them during that final bake.

Don’t skip draining the thawed cauliflower rice before adding it to the pan, as excess moisture will make your jambalaya watery instead of giving you that nice, slightly crispy texture you’re after.

Finally, watch your broiler closely during those last 2-4 minutes – broilers can go from perfectly charred to burnt in seconds, so stay nearby and check frequently.

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What to Serve With Keto Sheet Pan Jambalaya?

This jambalaya is already pretty filling with all the chicken, sausage, and shrimp, but I like to serve it with a simple side salad to balance out all those bold Cajun flavors. A crisp wedge salad with blue cheese dressing or a basic mixed greens salad with a tangy vinaigrette works great. If you’re not strictly keto, some cornbread on the side is always a crowd-pleaser, or you could go with some crusty French bread for soaking up any juices left on your plate. For a low-carb option that still feels indulgent, try some roasted okra or sautéed green beans with garlic butter.

Storage Instructions

Store: Keep your leftover jambalaya in an airtight container in the fridge for up to 4 days. The flavors actually get even better the next day as everything has time to meld together, so this is a great one to make ahead for easy weeknight dinners.

Freeze: This jambalaya freezes pretty well for up to 2 months in a freezer-safe container. Just know that the shrimp and veggies might be a bit softer after freezing, but the taste will still be there.

Reheat: Warm it up in the microwave for a couple minutes, stirring halfway through, or heat it in a skillet over medium heat until everything is warmed through. Add a splash of water or chicken broth if it seems a little dry.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1700-1900
• Protein: 160-180 g
• Fat: 110-125 g
• Carbohydrates: 35-45 g

Ingredients

For the first bake:

• 1 lb chicken thighs (cut into 1-inch chunks)
• 12 oz andouille sausage (sliced into 1/2-inch rounds)
• 1 large red pepper (seeded and diced into 1-inch pieces)
• 1 large green pepper (seeded and diced)
• 3 stalks celery (diced)
• 1 jalapeno (seeded and minced)
• 2 1/2 tbsp butter (unsalted, melted)
• 1 1/2 tbsp cajun seasoning

For the second bake:

• 12 oz cauliflower rice
• 1 1/2 cups diced tomatoes
• 1 lb large shrimp (peeled, deveined, and patted dry)
• 2 1/2 tbsp butter (melted)
• 1 1/2 tbsp cajun seasoning
• 2 tbsp fresh parsley (chopped, for garnish)

For the spice blend:

• 1 1/2 tbsp paprika
• 1 tsp smoked paprika
• 1 3/4 tsp salt
• 1 1/2 tsp pepper
• 1 1/2 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp cayenne
• 1/2 tsp dried oregano
• 1/2 tsp dried thyme

Step 1: Prepare Mise en Place and Season the Proteins

• 1 lb chicken thighs, cut into 1-inch chunks
• 1 lb large shrimp, peeled, deveined, and patted dry
• 1 large red pepper, seeded and diced
• 1 large green pepper, seeded and diced
• 3 stalks celery, diced
• 1 jalapeno, seeded and minced
• 1 1/2 tbsp paprika
• 1 tsp smoked paprika
• 1 3/4 tsp salt
• 1 1/2 tsp pepper
• 1 1/2 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp cayenne
• 1/2 tsp dried oregano
• 1/2 tsp dried thyme

Preheat your oven to 400°F.

While it heats, prepare all your vegetables: dice the red and green peppers into 1-inch pieces, dice the celery, seed and mince the jalapeno, and cut the chicken thighs into 1-inch chunks.

Pat the shrimp dry with paper towels—this is crucial for getting them to brown properly rather than steam.

In a small bowl, combine all the dried spices (paprika, smoked paprika, salt, pepper, garlic powder, onion powder, cayenne, oregano, and thyme) to create a unified seasoning blend that you’ll use throughout the cooking process.

Step 2: Sear the Chicken, Sausage, and Vegetables

• chicken and sausage from Step 1
• vegetables from Step 1
• 2 1/2 tbsp butter, melted
• 1 1/2 tbsp cajun seasoning

Spread the chicken chunks, sliced andouille sausage, red pepper, green pepper, celery, and jalapeno across a large sheet pan.

Drizzle with 2 1/2 tablespoons melted butter and sprinkle with 1 1/2 tablespoons of the Cajun seasoning (or about half your spice blend), then toss everything together to coat evenly.

Bake for 12 minutes until the chicken is partially cooked and the sausage begins to brown.

I like to use Cajun seasoning as my main flavor base here because it brings everything together beautifully without needing additional liquid.

Step 3: Add Cauliflower Rice, Tomatoes, and Shrimp

• partially cooked mixture from Step 2
• 12 oz cauliflower rice
• 1 1/2 cups diced tomatoes
• shrimp from Step 1
• 2 1/2 tbsp butter, melted
• 1 1/2 tbsp cajun seasoning

Remove the pan from the oven and stir in the cauliflower rice and diced tomatoes, distributing them evenly throughout.

Nestle the patted-dry shrimp on top of the mixture—don’t stir them in yet, as you want them to make direct contact with the pan for better browning.

Drizzle the remaining 2 1/2 tablespoons melted butter over everything and sprinkle with the remaining 1 1/2 tablespoons Cajun seasoning.

I find that keeping the shrimp on top initially prevents them from getting buried and ensures they cook evenly.

Step 4: Finish Cooking and Broil for Color

• jambalaya mixture from Step 3

Return the sheet pan to the oven and bake for 10 minutes until the shrimp turn opaque and the chicken is fully cooked through.

Switch your oven to broil and place the pan on the upper rack for 2 to 4 minutes, watching carefully to lightly char the tops of the shrimp and vegetables without burning them.

This broiling step adds depth and a subtle smoky char that elevates the dish.

Step 5: Finish and Serve

• cooked jambalaya from Step 4
• 2 tbsp fresh parsley, chopped

Remove the pan from the oven and let it rest for 1-2 minutes.

Gently fold everything together to combine, then taste and adjust seasoning if needed.

Divide among plates and garnish generously with fresh chopped parsley.

Classic Keto Sheet Pan Jambalaya

Delicious Classic Keto Sheet Pan Jambalaya recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 42 minutes mins

Servings 4 servings

Calories 1800 kcal

Ingredients

  

For the first bake

• 1 lb chicken thighs (cut into 1-inch chunks)
• 12 oz andouille sausage (sliced into 1/2-inch rounds)
• 1 large red pepper (seeded and diced into 1-inch pieces)
• 1 large green pepper (seeded and diced)
• 3 stalks celery (diced)
• 1 jalapeno (seeded and minced)
• 2 1/2 tbsp butter (unsalted, melted)
• 1 1/2 tbsp cajun seasoning

For the second bake

• 12 oz cauliflower rice
• 1 1/2 cups diced tomatoes
• 1 lb large shrimp (peeled, deveined, and patted dry)
• 2 1/2 tbsp butter (melted)
• 1 1/2 tbsp cajun seasoning
• 2 tbsp fresh parsley (chopped, for garnish)

For the spice blend

• 1 1/2 tbsp paprika
• 1 tsp smoked paprika
• 1 3/4 tsp salt
• 1 1/2 tsp pepper
• 1 1/2 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp cayenne
• 1/2 tsp dried oregano
• 1/2 tsp dried thyme

Instructions

 

• Preheat your oven to 400°F. While it heats, prepare all your vegetables: dice the red and green peppers into 1-inch pieces, dice the celery, seed and mince the jalapeno, and cut the chicken thighs into 1-inch chunks. Pat the shrimp dry with paper towels—this is crucial for getting them to brown properly rather than steam. In a small bowl, combine all the dried spices (paprika, smoked paprika, salt, pepper, garlic powder, onion powder, cayenne, oregano, and thyme) to create a unified seasoning blend that you'll use throughout the cooking process.
• Spread the chicken chunks, sliced andouille sausage, red pepper, green pepper, celery, and jalapeno across a large sheet pan. Drizzle with 2 1/2 tablespoons melted butter and sprinkle with 1 1/2 tablespoons of the Cajun seasoning (or about half your spice blend), then toss everything together to coat evenly. Bake for 12 minutes until the chicken is partially cooked and the sausage begins to brown. I like to use Cajun seasoning as my main flavor base here because it brings everything together beautifully without needing additional liquid.
• Remove the pan from the oven and stir in the cauliflower rice and diced tomatoes, distributing them evenly throughout. Nestle the patted-dry shrimp on top of the mixture—don't stir them in yet, as you want them to make direct contact with the pan for better browning. Drizzle the remaining 2 1/2 tablespoons melted butter over everything and sprinkle with the remaining 1 1/2 tablespoons Cajun seasoning. I find that keeping the shrimp on top initially prevents them from getting buried and ensures they cook evenly.
• Return the sheet pan to the oven and bake for 10 minutes until the shrimp turn opaque and the chicken is fully cooked through. Switch your oven to broil and place the pan on the upper rack for 2 to 4 minutes, watching carefully to lightly char the tops of the shrimp and vegetables without burning them. This broiling step adds depth and a subtle smoky char that elevates the dish.
• Remove the pan from the oven and let it rest for 1-2 minutes. Gently fold everything together to combine, then taste and adjust seasoning if needed. Divide among plates and garnish generously with fresh chopped parsley.