Low-Carb Shrimp and Sausage Cauliflower Jambalaya (Induction burner recipe)

By Shelly Marie Redmond, Founder, Skinny Louisiana

You won’t believe how our low-carb picnic menu – including our low-carb shrimp and sausage cauliflower jambalaya – was made using an induction burner on park grounds. Need a quick low-carb family reunion menu? Follow our step-by-step guide.

Before scrolling down to the recipe, be sure to read my easy tips for making your recipes low carb, keto friendly, lower sodium and delicious.

Note: I am thrilled to announce this post is sponsored by my fabulous friends at SWEPCO, however, as always, all opinions are my own. 

QUESTION TIME: What is your favorite picnic menu?

Family outings. Picnics. RVing. Around these fun celebrations comes the ever popular list:

  • Packing list. Check!
  • Travel list. Check!
  • Change of clothes in case we spill something on them. Check!

From clothes to sporting goods, we double check our list, pack everything up and head out on the open road. But literally 5 miles into the trip at our first gas station stop someone always yells “I’m hungry.”

Walking out of the gas station where we spent way too much money, we have our picks of not the best snacks.

The food list?

We quickly packed bread (hello, high carb), lunch meat, mustard (OK, a low carb condiment), and water. Paper plates? Forgot those. We will just use our hands. Sounds yummy (notice my hint of sarcasm!)

Welcome to my family! My husband, two kids and I frequently drive down to Houma, La., (from Shreveport) to visit my family. And while we pack our clothes, games for the kids to play; when we stop to stretch our legs, we reach for the boring sandwich that came from the gas station.

Mr. Skinny Louisiana can attest to the family outings. When we were dating, (a long time ago!) I experienced my first family reunion trip with a delightful menu of sandwiches and burnt burgers at the local park. Mmmm. Delicious.

So I’ve been on a mission. I’m tired of the plain sandwiches and burnt burgers served on smushed bread. It’s time to make our family outing menu to the drawing board.

The result?

I created a simple low carb menu starring our Low-Carb Shrimp and Sausage Cauliflower Jambalaya perfect for family outings using one piece of equipment –the induction burner. We continued with my famous Low-Carb Gentilly Dip (made the day before) and our Spectacular Savory Coleslaw. Simple planning and prep is all that is needed to take this menu on the road!

Low-Carb Shrimp and Sausage Cauliflower Jambalaya

Where to Shop for Low-Carb Ingredients
Before I go over ingredients, you should know the items used in this recipe can be found at local supermarkets and Drug Emporium. Many of you know my love of Drug Emporium stores. Not only does Drug Emporium have amazing prices (often the cheapest in town), I work with this amazing company in putting on low carb food demonstrations and product selection for shelves. Many of my items (with the exception of the shrimp and mini peppers) in this recipe are from Drug Emporium. For a full list of Drug Emporium store locations, click here.  No Drug Emporium in your town? No worries, you will be able to find these ingredients at your local supermarket.

Where to Shop for Seafood
While supermarkets have a selection of seafood, you want to make sure you purchase Gulf Coast and/or Louisiana Gulf Coast seafood. Do not purchase seafood from foreign countries since often it is treated with salt solutions to prevent the formation of ice crystals. 

What is an Induction Burner?
My friends at SWEPCO tell me induction cooking transfers 90 percent of the energy to the food, unlike gas which transfers roughly 40 percent. This method of cooking is tremendously efficient and responsive. In fact, if you use an induction cooktop or burner to boil 2 cups of water, you’ll wait less than 90 seconds!

Induction burner

Induction burners use magnets to heat up the pan so the burner never gets hot, making them safer than using an open flame! Please note, this burner only works with a magnetic pot or pan — stainless steel and enamel-coated cast iron are great choices. You can use these burners in an RV, while camping, or even at home.

Use of induction burners in the home is increasing since these burners don’t produce a huge amount of heat, need very little clean up and work perfect installed in the island of a kitchen. For travel, I specifically love that induction burners are small and compact, making them perfect to carry along in the  RVs or while tailgating, as well as clean easy with a few sprays of cleaner and wipe down with a napkin.

Induction burners can be found at big box stores, camping stores and online.

Equipment and Supplies Needed for Low-Carb Shrimp and Sausage Cauliflower Jambalaya:

  • Ice chest (for storage) & ice
  • Containers or Ziploc Bags (for storage of pre-measured ingredients)
  • Paper goods – paper plates, forks, paper napkins.
  • Induction Burner
  • Induction Burner Pan
  • Extension cord
  • Rubber Spatulas
  • Empty container (for placing of dirty pots/rubber spatulas)
  • Garbage bags (for clean up)
  • Cleaning Spray (for cleaning induction burner)
  • Serving utensils.

Equipment and Supplies Needed for Spectacular Savory Coleslaw:

  • Medium Size Bowl
  • Tongs

Low Carb Shrimp and Sausage Cauliflower Jambalaya Ingredients:

  • Olive Oil
  • Onion
  • Bell Pepper
  • Celery stalks
  • Garlic
  • Tony’s NO SALT
  • Tomatoes
  • Bay Leaf
  • Low sodium chicken broth
  • Turkey of chicken sausage (look at label for lowest sodium)
  • Shrimp
  • Cauliflower Rice

Spectacular Savory Coleslaw Ingredients

  • Cabbage
  • Goat Cheese
  • Light Italian Dressing

Low Carb Gentilly Dip Ingredients

You can find the full recipe at our link.

Low-Carb Gentilly Dip

Low-Carb Ingredients in our Low-Carb Shrimp and Sausage Cauliflower Jambalaya

Olive oil.
While oil is a low carb item, we specifically use olive oil for its heart healthy properties. 

Tony Chachere’s BOLD Creole Seasoning
I need SPICE! Containing zero carbs AND a whole lot of kick, Tony Chachere’s BOLD Creole Seasoning gives this dish a POW without hiking up the sodium content.

Riced cauliflower
Grits is a must in this dish, but in the low carb world grits makes us run away very fast. 1/2 cup of cooked grits yields 16 grams of carbs. Enter our amazing vegetable, the cauliflower. From pizza to bread, cauliflower is an amazing substitute for both rice and grits. Riced cauliflower is available frozen or in the produce section of the stores.

Shrimp
While many of us recognize shrimp as a protein and not a high carb meat, many question, ‘Is this an OK meat?’ Shrimp is an amazing source of protein with three ounces of shrimp yielding 0 carbs and 20 grams of protein. While it is tempting to look in our supermarket freezer section for shrimp, make sure the product is raw and from the coast. Often, shrimp imported from foreign countries has been treated with a salt solution to prevent ice crystal formation.  

Sausage
While sausage in general is a low carb food, I am specific when choosing my meats. I used Applegate Andouille Sausage since it is a nitrate-free, no antibiotic meat. Not the mention, the flavor is amazing. You are welcome to use your favorite sausage, just check the carb count and ingredients list to make sure you don’t purchase a sausage with added sugar.

How to Make our Low Carb Shrimp and Sausage Cauliflower Jambalaya Using the Induction Burner.

Induction Burner Prep.
Plug induction burner into electric plug. Place induction burner friendly pan on induction burner. Turn on. Turn to medium heat.

Let’s Cook.

  • Add olive oil. Allow oil to coat pan. Add onion, bell pepper, and celery. Cook for 5-7 minutes or until vegetables are softened.
  • Add garlic. Cook for 1 minute.
  • Add seasoning, tomatoes, bay leaf, and broth. Cook for 5-7 minutes.
  • Add sausage and cauliflower rice. Cook for 7-10 minutes
  • Add shrimp. Cook for 5-7 minutes or until shrimp are pink.
  • Serve.

Low Carb Shrimp and Sausage Cauliflower Jambalaya Recipe

Ingredients:

  • 1 tbsp olive oil
  • 1 onion, diced
  • 1 bell pepper, diced
  • 3 celery stalks, diced
  • 1 tsp garlic
  • 2 tomatoes, diced
  • 1 tsp Tony’s BOLD Seasoning
  • 1 bay leaf
  • 1/2 cup low sodium chicken broth
  • 1 lb chicken or turkey andouille sausage, sliced
  • 1 pkg riced cauliflower (we used frozen)
  • 1 lb shrimp, raw, peeled and deveined

Directions:

  • Heat olive oil in a large induction friendly pan over medium heat.
  • Add onion, bell pepper, and celery. Cook for 5-7 minutes or until vegetables are softened.
  • Add garlic. Cook for 1 minute.
  • Add seasoning, tomatoes, bay leaf, and broth. Cook 5-7 minutes.
  • Add sausage and cauliflower rice. Cook for 5-10 minutes.
  • Add shrimp. Cook for 5-7 minutes or until shrimp are pink.
  • Serve.

Yields: 8 servings.

Nutrition Facts per Serving. Calories: 190, Fat: 8g, Cholesterol: 145mg, Sodium: 520mg, Carbs: 4g, Fiber: 1g, Sugars: 2g, Protein: 26g.

NET CARBS: 3g.

Spectacular Savory Coleslaw

Spectacular Savory Coleslaw
  • 1 pkg shredded cabbage
  • 1 4oz package of goat cheese
  • 2 tbsp olive oil + 2 tbsp balsamic vinegar OR 1/4 cup light Italian dressing

Directions:

  • In a medium sized bowl, combine all ingredients.
  • Serve.

Yields: 6 servings.

Nutrition Facts per Serving. Calories: 120, Fat: 9g, Cholesterol: 10mg, Sodium: 100mg, Carbs: 5 g, Fiber: 2g, Protein: 4g.

NET CARBS: 3g.

You can purchase our fabulous cookbook, Skinny Louisiana…in the Kitchen at the following link.

Want more Skinny Louisiana? Follow us on:

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You Tube – watch my fun, educational recipe tutorials and kitchen hacks.

Email – ask Shelly questions at shelly@skinnylouisiana.com

This recipe was developed and copyright by culinary dietitian Shelly Marie Redmond. She is the author of Skinny Louisiana…in the Kitchen and upcoming Skinny Louisiana…in the Slow Cooker. She practices out of Eberhardt Physical Therapy which she co-owns with her husband Greg.

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