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Jambalaya: A Healthy, Cajun-Inspired Classic

Mess-free foil packets are a preferred cooking method for good reason: Cleanup is a breeze (crumple and toss foil!), and you're guaranteed a tender, flavorful Cajun Jambalaya recipe!

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Jambalaya hails from Creole and Cajun culture, a delicious mishmash of spiced rice, proteins and plenty of veggies. Traditionally, this meal features some kind of sausage, usually smoked meat like andouille. We opt for leaner low-sodium turkey sausages in our health-conscious take. In terms of veggies, we keep it true to traditional jambalaya, using onion, celery and green bell pepper. Jambalaya typically comes in two forms: with or without tomatoes. The first type, Creole-style jambalaya, is colloquially called “red jambalaya,” due to the presence of tomatoes. In our recipe, we take inspiration from this version, because when it comes to veggies, we believe the more the merrier! Make this jambalaya in foil packets for casual eats and easy cleanup.

Nutritional Bonus: One cup of brown rice provides you with 88 percent of your daily need for manganese. This trace mineral helps you produce energy from protein and carbohydrates. It also plays a role in the synthesis of fatty acids, which are necessary for a healthy nervous system. Cooking in foil is quick and easy. See also Chicken with Peanut Sauce & Sweet Potatoes. 

Prep Time
20 min
Cook Time
25 min
45 min


  • 1/2 lb raw shrimp, 26/30 count, peeled and deveined, tail on
  • 4 oz boneless, skinless chicken breast, diced into 1-inch pieces
  • 1 all-natural, low-sodium turkey sausage, sliced
  • 1/2 medium white onion, diced
  • 1 medium green bell pepper, stem and seeds removed and discarded, diced
  • 1 rib celery, diced
  • 1 1/2 medium vine-ripe tomatoes, cored and diced
  • 2 cloves garlic, minced
  • 1 1/2 tbsp salt-free Cajun seasoning
  • 1 cup all-natural instant brown rice
  • 1/2 cup low-sodium chicken broth
  • Sea salt and fresh ground black pepper, to taste
  • Olive oil cooking spray


  1. Preheat oven to 400°F.
  2. In a large mixing bowl, toss together all ingredients except cooking spray, mixing well until combined.
  3. Prepare 2 foil pouches. Spray each piece of foil with cooking spray. Divide mixture evenly among both pieces of foil and seal.
  4. Place pouches on a baking tray and slide onto middle rack of preheated oven for 25 minutes or until rice and proteins are fully cooked. (NOTE: When cooked, rice will be soft and proteins will be firm and opaque.) To test for doneness, carefully open 1 pouch and taste a few grains of rice from the center of the pouch. If necessary, close pouch and return to oven for 5 more minutes.
  5. Carefully open pouch and pour mixture into a large serving bowl; serve immediately.

Nutrition Information

  • Serving Size 1 1/2 cups Cajun Jambalaya
  • Calories 339
  • Carbohydrate Content 24 g
  • Cholesterol Content 171 mg
  • Fat Content 5 g
  • Fiber Content 3 g
  • Protein Content 46 g
  • Saturated Fat Content 1 g
  • Sodium Content 54 mg
  • Sugar Content 3 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g