Classic High Protein Jambalaya

Finding a weeknight dinner that’s both satisfying and actually good for you can feel impossible, especially when you’re trying to pack in enough protein to keep everyone full. And when you’re juggling work, kids’ activities, and everything else life throws at you, the last thing you want is to spend hours in the kitchen or settle for boring chicken and rice yet again.

That’s where this high protein jambalaya comes in. It’s loaded with shrimp and turkey sausage for serious protein power, packed with classic Cajun flavors that actually taste indulgent, and surprisingly straightforward to pull together on a busy evening.

What Kind of Shrimp Should I Use?

For this jambalaya, you’ll want to grab large shrimp in the 20-24 count range, which means you’ll get about 20 to 24 shrimp per pound. Fresh or frozen shrimp both work great here – in fact, most “fresh” shrimp at the grocery store has been previously frozen anyway, so don’t feel like you need to splurge on the pricey stuff at the seafood counter. If you’re buying frozen, just thaw them in the fridge overnight or run them under cold water for a quick thaw. Make sure to save those shells when you peel your shrimp, since the recipe uses them to add extra flavor to the broth.

Options for Substitutions

This jambalaya recipe is pretty forgiving when it comes to swaps:

• Shrimp: If shrimp isn’t your thing or you want to save some money, you can use chicken thighs cut into bite-sized pieces. Just add them when you’d normally add the sausage so they cook through completely.
• Turkey sausage: Feel free to use andouille sausage for a more traditional jambalaya flavor, or stick with turkey kielbasa if that’s what you have. Regular pork sausage works too, though it’ll add more fat to the dish.
• Brown rice: You can use white rice instead, but you’ll need to adjust the cooking time – white rice only needs about 18-20 minutes versus 40-45 for brown. Don’t swap for instant rice as it won’t hold up well in this dish.
• Fire roasted tomatoes: Regular diced tomatoes work just fine if you can’t find fire roasted. You’ll lose a bit of that smoky flavor, but the dish will still taste great.
• Fresh thyme: The recipe already gives you the dried option, but if you don’t have either, try using Italian seasoning (about 1 teaspoon) as a backup.
• Bell pepper and celery: These are part of the holy trinity in Creole cooking, so I’d recommend keeping them if possible. But in a pinch, you could add extra onion and maybe some chopped carrots.

Watch Out for These Mistakes While Cooking

The biggest mistake when making jambalaya is stirring the rice too much during cooking, which releases excess starch and turns your dish into a mushy, sticky mess – once you add the liquid and bring it to a boil, just cover it and let it simmer undisturbed.

Another common error is adding the shrimp too early, which leads to rubbery, overcooked seafood instead of tender bites – wait until the rice is fully cooked before stirring them in, and they’ll be perfectly done in just 7-8 minutes.

Don’t skip making the shrimp stock from the shells, as this step adds a depth of flavor that plain broth simply can’t match, and if you find your jambalaya is too dry near the end, add a splash of extra broth rather than water to keep the flavor strong.

Finally, resist the urge to skip the final uncovered cooking step, which allows excess moisture to evaporate and gives you that slightly crispy bottom layer that makes jambalaya so good.

What to Serve With Jambalaya?

Jambalaya is pretty much a complete meal on its own since it’s packed with shrimp, sausage, rice, and veggies, but I love serving it with some crusty French bread or cornbread on the side for soaking up all that good sauce. A simple side salad with a tangy vinaigrette helps balance out the richness and spice of the dish, or you could go with some coleslaw for a cool, crunchy contrast. If you want to keep things traditional, cornbread with butter is always a winner, and it pairs perfectly with the Cajun flavors. For drinks, sweet tea or a cold beer works great to cool down your palate between bites.

Storage Instructions

Store: Keep your leftover jambalaya in an airtight container in the fridge for up to 4 days. The flavors actually get better as they sit together, so it makes a great meal prep option for the week.

Freeze: This jambalaya freezes really well for up to 3 months. Just portion it out into individual containers so you can grab one whenever you need a quick dinner. The shrimp might be slightly softer after freezing, but it still tastes great.

Reheat: Warm it up on the stovetop over medium heat with a splash of chicken broth or water to keep it from drying out. You can also microwave individual portions for 2-3 minutes, stirring halfway through. Add a squeeze of fresh lemon juice when reheating to brighten up the flavors.

Estimated Nutrition

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

• Calories: 1700-1900
• Protein: 90-110 g
• Fat: 35-45 g
• Carbohydrates: 260-290 g

Ingredients

For the stock:

• 3/4 lb shrimp (shells reserved for stock)
• 3 1/4 cups low-sodium chicken broth

For the jambalaya:

• 1 1/2 tbsp extra virgin olive oil
• 10 oz turkey sausage (sliced into 1/2-inch rounds)
• 1 large yellow onion (finely diced)
• 1 large green bell pepper (diced)
• 3 celery stalks (diced)
• 1/2 tsp kosher salt (plus more to taste)
• 1/2 tsp freshly cracked black pepper
• 4 garlic cloves (minced)
• 1 1/2 tbsp tomato paste
• 1 bay leaf
• 2 tsp dried thyme
• 1/2 tsp dried oregano
• 1/2 tsp smoked paprika
• 1/2 tsp cayenne pepper
• 1 tsp Tabasco or preferred hot sauce
• 14.5 oz fire-roasted diced tomatoes
• 1 1/2 cups brown rice
• 1 tbsp fresh lemon juice
• 5 scallions (thinly sliced, whites and greens separated)

Step 1: Prepare Shrimp Stock and Prep Ingredients

• 3/4 lb shrimp shells
• 3 1/4 cups low-sodium chicken broth
• 1 large yellow onion
• 1 large green bell pepper
• 3 celery stalks
• 4 garlic cloves
• 10 oz turkey sausage
• 3/4 lb shrimp
• 5 scallions

While your shrimp stock simmers, you’ll accomplish most of your mise en place.

First, bring the shrimp shells and chicken broth to a boil in a medium saucepan, then reduce to a simmer for 20 minutes to extract flavor.

While this develops, finely dice the onion, bell pepper, and celery (this is the holy trinity of jambalaya); mince the garlic; slice the turkey sausage into 1/2-inch rounds; peel and devein the shrimp; and thinly slice the scallions, keeping whites and greens separate.

Strain the shrimp stock through a fine-mesh sieve, discarding the shells—you should have about 3 1/4 cups of flavorful liquid ready to go.

Step 2: Build the Flavor Base with Sausage and Aromatics

• 1 1/2 tbsp extra virgin olive oil
• 10 oz turkey sausage
• 1 large yellow onion
• 1 large green bell pepper
• 3 celery stalks
• 4 garlic cloves
• 1 1/2 tbsp tomato paste

Heat the olive oil in a large pot or Dutch oven over medium-high heat.

Add the sliced turkey sausage and brown it for 3-4 minutes, stirring occasionally—this renders fat and creates a flavorful base.

Add the diced onion, bell pepper, and celery (your prepped trinity) and sauté for 5-6 minutes until softened and fragrant.

Stir in the minced garlic and tomato paste, cooking for another 2 minutes to deepen the flavors and eliminate the raw garlic bite.

Step 3: Add Spices, Tomatoes, and Rice

• 1 bay leaf
• 2 tsp dried thyme
• 1/2 tsp dried oregano
• 1/2 tsp smoked paprika
• 1/2 tsp cayenne pepper
• 1 tsp Tabasco or preferred hot sauce
• 14.5 oz fire-roasted diced tomatoes
• 1 1/2 cups brown rice

Stir in all the dried spices—bay leaf, thyme, oregano, smoked paprika, and cayenne pepper—along with the Tabasco sauce.

Cook for about 30 seconds to bloom the spices and release their aromatics.

Add the fire-roasted diced tomatoes (with their juices) and the brown rice, stirring well to combine everything evenly.

I like to use fire-roasted tomatoes in jambalaya because they add a subtle smokiness that enhances the overall depth of the dish.

Step 4: Simmer Rice Until Tender

• 3 cups shrimp stock from Step 1
• flavor base from Step 2
• rice mixture from Step 3

Pour in 3 cups of the prepared shrimp stock and stir to combine.

Bring the mixture to a boil over medium-high heat, then reduce to low heat, cover with a lid, and simmer for 50-55 minutes until the rice is tender and most of the liquid is absorbed.

The jambalaya will look slightly soupy at this stage—that’s normal.

Try not to stir during cooking, as this helps the rice cook evenly and prevents it from becoming mushy.

Step 5: Add Shrimp and Finish the Dish

• 3/4 lb shrimp
• 1 tbsp fresh lemon juice
• scallion whites
• 1/2 tsp kosher salt
• 1/2 tsp freshly cracked black pepper

Remove the lid and stir in the peeled shrimp, fresh lemon juice, and the scallion whites (saving the greens for garnish).

Cover and cook for 7-8 minutes until the shrimp are bright pink and cooked through—they’ll be tender and should still have a slight bounce when pressed.

If there’s still visible liquid in the pot after the shrimp are cooked, uncover and cook for an additional 1-2 minutes to evaporate it.

Season with additional salt and pepper to taste.

Step 6: Serve and Garnish

• scallion greens
• Tabasco or preferred hot sauce

Divide the hot jambalaya into bowls or plates and top with the reserved scallion greens for a fresh pop of color and mild onion flavor.

Serve with extra Tabasco or your preferred hot sauce on the side so guests can adjust the heat to their liking.

Classic High Protein Jambalaya

Delicious Classic High Protein Jambalaya recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 30 minutes mins

Cook Time 1 hour hr 5 minutes mins

Total Time 1 hour hr 35 minutes mins

Servings 5 servings

Calories 1800 kcal

Ingredients

  

For the stock

• 3/4 lb shrimp (shells reserved for stock)
• 3 1/4 cups low-sodium chicken broth

For the jambalaya

• 1 1/2 tbsp extra virgin olive oil
• 10 oz turkey sausage (sliced into 1/2-inch rounds)
• 1 large yellow onion (finely diced)
• 1 large green bell pepper (diced)
• 3 celery stalks (diced)
• 1/2 tsp kosher salt (plus more to taste)
• 1/2 tsp freshly cracked black pepper
• 4 garlic cloves (minced)
• 1 1/2 tbsp tomato paste
• 1 bay leaf
• 2 tsp dried thyme
• 1/2 tsp dried oregano
• 1/2 tsp smoked paprika
• 1/2 tsp cayenne pepper
• 1 tsp Tabasco or preferred hot sauce
• 14.5 oz fire-roasted diced tomatoes
• 1 1/2 cups brown rice
• 1 tbsp fresh lemon juice
• 5 scallions (thinly sliced, whites and greens separated)

Instructions

 

• While your shrimp stock simmers, you'll accomplish most of your mise en place. First, bring the shrimp shells and chicken broth to a boil in a medium saucepan, then reduce to a simmer for 20 minutes to extract flavor. While this develops, finely dice the onion, bell pepper, and celery (this is the holy trinity of jambalaya); mince the garlic; slice the turkey sausage into 1/2-inch rounds; peel and devein the shrimp; and thinly slice the scallions, keeping whites and greens separate. Strain the shrimp stock through a fine-mesh sieve, discarding the shells—you should have about 3 1/4 cups of flavorful liquid ready to go.
• Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the sliced turkey sausage and brown it for 3-4 minutes, stirring occasionally—this renders fat and creates a flavorful base. Add the diced onion, bell pepper, and celery (your prepped trinity) and sauté for 5-6 minutes until softened and fragrant. Stir in the minced garlic and tomato paste, cooking for another 2 minutes to deepen the flavors and eliminate the raw garlic bite.
• Stir in all the dried spices—bay leaf, thyme, oregano, smoked paprika, and cayenne pepper—along with the Tabasco sauce. Cook for about 30 seconds to bloom the spices and release their aromatics. Add the fire-roasted diced tomatoes (with their juices) and the brown rice, stirring well to combine everything evenly. I like to use fire-roasted tomatoes in jambalaya because they add a subtle smokiness that enhances the overall depth of the dish.
• Pour in 3 cups of the prepared shrimp stock and stir to combine. Bring the mixture to a boil over medium-high heat, then reduce to low heat, cover with a lid, and simmer for 50-55 minutes until the rice is tender and most of the liquid is absorbed. The jambalaya will look slightly soupy at this stage—that's normal. Try not to stir during cooking, as this helps the rice cook evenly and prevents it from becoming mushy.
• Remove the lid and stir in the peeled shrimp, fresh lemon juice, and the scallion whites (saving the greens for garnish). Cover and cook for 7-8 minutes until the shrimp are bright pink and cooked through—they'll be tender and should still have a slight bounce when pressed. If there's still visible liquid in the pot after the shrimp are cooked, uncover and cook for an additional 1-2 minutes to evaporate it. Season with additional salt and pepper to taste.
• Divide the hot jambalaya into bowls or plates and top with the reserved scallion greens for a fresh pop of color and mild onion flavor. Serve with extra Tabasco or your preferred hot sauce on the side so guests can adjust the heat to their liking.