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!

Cauliflower Rice Jambalaya Recipe

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 am glad we added 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 that 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!)

Make your Cauliflower Rice in the Food Processor or Buy 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. I haven’t made it since. Cause it’s worth the few dollars to save time.

cauliflower rice jambalaya recipe - Keto Friendly

Looking for more light and healthy dinner ideas like this cauliflower rice? Here’s a few more we love!

Low Carb Hawaiian “Pizza” Chicken

Zucchini Pizza Bites

Roasted Butternut and Arugula Salad

Loaded Cauliflower Mac & Cheese


Cauliflower Rice Jambalaya

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!


Main Course

American, Cajun

Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes

Servings 6
Calories 233 kcal
Author Meg


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


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

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

  3. (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.

Recipe Notes

(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. SO much faster and makes this a go-to weekly dinner for us!)

"Skinny" Keto Cauliflower rice Jambalaya with smoked sausage

cauliflower rice jambalaya recipe


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About Meg

I am Meg. A health and wellness coach, a color lover, and a wish-i-owned-a-house-er. My husband and I are self-declared foodies and LOVE cooking together and doing home projects. We blog about our [mostly] healthy food and DIY adventures from sunny Arizona with our 3 cutie kids. Email me at colormemegblog at gmail dot com to work with me!

2 comments on Cauliflower Rice Jambalaya | Keto-friendly

  1. Laura Jasom
    May 10, 2018 at 10:45 pm (7 months ago)

    This recipes of cauliflower rice is looking wonderful. I tried this recipe at my home and it turned out to be delicious. I shared this recipe with my friends and family as well. Thank you

    • Meg
      May 21, 2018 at 6:59 am (7 months ago)

      I’m glad you liked it! It is one of our favorites for sure!