Low Carb Jambalaya Recipe

low carb jambalaya

Is there such a thing as a low carb jambalaya? Two of the most popular dishes served during the Mardi Gras are the Gumbo and Jambalaya. Gumbo is a hearty soup with Louisiana origin and has long been tied to Mardi Gras celebrations.

Like Gumbo, Jambalaya is also a dish that originated in Louisiana although it has a strong influence of Spanish and French. This dish consists mainly of meat and vegetables mixed with rice. ( No regular rice in this low carb recipe of course!)

If you can’t decide whether to cook Gumbo or Jamabalaya on Mardi Gras, why don’t you opt for a recipe that combines both dishes? This Low Carb Jamalaya Recipe by Kristie of Cooking Keto with Kristie is a little bit of Gumbo and a little bit Jambalaya. You can serve it on its own or over Broccoli Rice or Cauliflower Rice.

What the keto diet did for Kristie

I have to tell you a bit more about Kristie because she has an amazing story that just demonstrates yet again you what a ketogenic lifestyle can do for you.

She says she was overweight, obese, or morbidly obese for 95% of her life. She had been dieting or starving herself during most of that time. She eventually discovered Dr. Eric Westman’s low carb, high fat diet and lost 100 lbs on it and was able to come off all her medications. How wonderful is that? She now likes to help others figure out how to make keto a lifestyle.

Want to get started on a Keto diet but don’t know how? Why not take the 7 Day Keto Challenge?

It’s a fun and easy way to see if the diet is right for you.

When you join you’ll get a 7-day Keto Meal Plan, complete with recipes, shopping list and meal plan so you won’t need to spend time trying to figure out what’s for dinner.

Plus, you’ll get access to a supportive Keto  community, where you’ll be able to ask questions and share your thoughts about your progress.  Lots more besides.

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No heating MCT oil

I have to comment first on her low carb jambalaya recipe in which she says you could use coconut oil, MCT oil or olive oil instead of the bacon fat. It’s fine to use coconut oil for cooking but MCT should never be heated or it will destroy it’s benefits.

Heating extra virgin olive oil is controversial. Some say you should not heat it and others say there is no problem. I have read that it should not be heated to temperatures above 180C (356F). I think it’s hard to know what temperature you reach when sautéing so it’s best not to use it for cooking. Best to use it on salads or over your low carb vegetables.

Low Carb Jambalaya Recipe


• 1 ½ pound organic chicken breast, cubed
• 2 cups bone broth
• 2 tablespoon bacon fat (you can also use coconut oil)
• 1 teaspoon minced garlic
• 1 small sized onion, chopped
• ½ large sized green pepper, chopped
• 3 celery stalks, chopped
• 1 cup frozen okra, chopped
• 28 ounce crushed tomatoes  (BPA free can)
• ½ cup filtered water
• 1 teaspoon Himalayan salt  (salt from ancient sea beds do not contain plastic fibers)
• 1 teaspoon Cajun seasoning
• 1/8 teaspoon cayenne pepper
• 1 package Kielbasa, sliced thinly (a Polish sausage)
• 2 pounds good quality shrimp


1. Melt the bacon fat or coconut oil in a large skillet.

2. Add the garlic and cubed chicken.

3. Mix well and sauté until the chicken becomes brown.

4. Add the green pepper and onion and stir well until the vegetables are soft.

5. Add the Cajun seasoning, salt, and cayenne pepper. Stir well and continue to cook for a minute. Add the kielbasa and stir well.

6. Add the celery and stir. Add the crushed tomatoes and chopped okra.

7. Add the fresh or frozen bone broth and stir well.

8. Stir in bone broth as it thaws. Bring back to a simmer and stir all the ingredients well.

9. Add the shrimp and leave to cook for a minute or two, or until such time as the shrimps turn pink.

10. Dish up and enjoy!

Check out this video for Kristie’s demo of her low carb jambalaya recipe.


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