Cauliflower Rice Jambalaya Recipe with Smoked Sausage

Cauliflower Rice Jambalaya | Keto-friendly

This Keto cauliflower rice Jambalaya comes together in one large pot and is about 1/2 the calories of the rice version! It’s an easy smoked sausage recipe that you’ll be happy you saved for later! We have been making this almost once a week as part of our keto diet. 

"Skinny" Keto Cauliflower rice Jambalaya with smoked sausage

Cut the CARBS!

Husband and I have been trying to keep it lighter these days and we are mostly in full KETO most of the time here. Of course, because he’s a man, all he had to do was announce that he wants to lose weight out loud and karma started eating away at his fat… but for me, I have to be pretty meticulous in how I eat to lose! Eating low or no carb is really the way to go for me! I have been cleansing and working on eating cleaner, but finding ways to cut the carbs is the only way my body reacts in weight loss! We have made many variations of Keto Cauliflower rice that are so yummy. I will be sharing them all soon!

Fight the cravings with cauliflower rice!

It’s about 400 calories for 1 cup of normal jambalaya, depending on how it’s made…etc. This version is 233 calories for 1 cup and tastes a lot like the original! In fact, we prefer it now! I’m glad add this easy smoked sausage recipe to my arsenal because it’s one of those comfort foods that I have often wished wasn’t so heavy and made me feel guilty to eat! We came up with this recipe a few years ago when we were counting calories and needed to satisfy a craving, but now that we are counting carbs and trying to stay in ketosis, we make a HUGE batch on a Monday and use it for lunch for us or the kids all week long! (My kids gobbled this up and it was mostly veggies and yummy sausage! For the win!)

"Skinny" Keto Cauliflower rice Jambalaya with smoked sausage

“Skinny” Jambalaya with Smoked Sausage Recipe


  • 1/2 onion, chopped
  • 1/2 red bell pepper, chopped
  • 3 full sticks celery, chopped
  • 3 cloves garlic, minced
  • 1/4 cup butter
  • 1/4 cup sun-dried tomato
  • 1 whole head cauliflower (Or two bags of frozen, pre-riced cauliflower)
  • 14 oz package of Smoked Sausage
  • 3-4 tsp Emeril’s Essence {Seasoning}
  • 1/4-1/2 cups less sodium chicken broth
  • Salt and Fresh Black Pepper to taste

  • For Spicy Lovers, Add:
  • 1/2 tsp Red Pepper Flakes
  • 1 tsp Tapatio Hot Sauce

what to do

Cut the sausage into slices and half them. Put in a large pot on medium heat and brown them, stirring occasionally.

While those brown, cut onion, bell pepper, celery, and garlic and add to browned meat with butter. Stir occasionally.

(To make your own cauliflower rice:) Finely chop the cauliflower in a food processor or blender until about the same size as rice. When the veggies are clear and soft, add in the cauliflower, and chicken broth. Turn heat up to med-high heat and cover for about 10 minutes or until the cauliflower is cooked through. Be sure to check and stir occasionally to be sure it stays moist and cooking. Add in seasoning, and chopped sun-dried tomato, then remove from heat and let stand a few minutes to cool before serving.

(To skip about 25 minutes of prep time, just buy the pre-riced cauliflower and heat in the microwave. It may take less broth this way, as the cauliflower will already be cooked.)

"Skinny" Keto Cauliflower rice Jambalaya with smoked sausage

Looking for more KETO-FRIENDLY recipes? Here’s a few more we love!

Low Carb Hawaiian “Pizza” Chicken

Spaghetti with Zucchini Noodles


Food Processor or Frozen!

Honestly, just add a ton of bags of the frozen, pre-riced cauliflower to your grocery list right now. I haven’t had rice in over 2 years and I don’t miss it! Keto Cauliflower Rice for the win! FYI, here is the kind I like to get. If you are really determined to make your own, go for it. I used to do it that way every time, but it is a few dollars more a week to save you a crap ton of time.

"Skinny" Keto Cauliflower rice Jambalaya with smoked sausage


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About Meg

I am Meg, a photographer and designer and a wish-i-owned-a-house-er. My husband and I are self-declared foodies and LOVE projects. We blog about food and DIY adventures from sunny San Diego with our two cutie kids and have an apparel line at to keep us busy. Email me at [email protected] to work with me!

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