Description
Easy High Protein Chicken Jambalaya is a bold, one-pot Cajun rice dinner packed with lean chicken, smoky sausage, and vibrant vegetables. This hearty Louisiana-inspired meal delivers 38g of protein per serving and comes together in just 45 minutes, making it perfect for busy weeknights or meal prep.
Ingredients
Scale
- 1 ½ pounds boneless, skinless chicken breasts, cut into bite-sized pieces
- 12 ounces smoked turkey sausage or chicken sausage, sliced
- 1 large onion, finely chopped
- 1 green bell pepper, diced
- 1 celery stalk, diced
- 3 cloves garlic, minced
- 1 ½ cups long-grain white rice
- 3 cups low-sodium chicken broth
- 1 can (14.5 oz) diced tomatoes, undrained
- 2 teaspoons Cajun seasoning
- 1 teaspoon smoked paprika
- ½ teaspoon dried thyme
- ½ teaspoon dried oregano
- ¼ teaspoon cayenne pepper (optional)
- Salt and freshly ground black pepper, to taste
- 2 green onions, sliced (optional garnish)
- Fresh chopped parsley (optional garnish)
Instructions
- Pat chicken dry and season with salt, pepper, and half of the Cajun seasoning.
- Heat olive oil in a large Dutch oven over medium heat. Brown chicken for 5–6 minutes, then remove.
- Add sausage and cook until caramelized. Remove and set aside.
- Sauté onion, bell pepper, and celery for 5 minutes. Add garlic and cook 30 seconds.
- Stir in remaining Cajun seasoning, smoked paprika, thyme, oregano, and cayenne. Toast 1 minute.
- Add rice and stir to coat. Pour in diced tomatoes and chicken broth. Stir well.
- Return chicken and sausage to the pot. Bring to a gentle boil.
- Reduce heat to low, cover, and simmer 20–25 minutes until rice is tender.
- Remove from heat and let rest 5 minutes. Fluff with a fork.
- Garnish with green onions and parsley. Serve hot.
Notes
- Substitute half the rice with cauliflower rice for lower carbs.
- Use brown rice by increasing liquid and cooking time.
- Add hot sauce for extra heat.
- Store refrigerated up to 4 days.
- Freeze up to 2 months in airtight containers.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Cajun
Nutrition
- Serving Size: 1 serving
- Calories: 420
- Sugar: 5g
- Sodium: 620mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 3g
- Protein: 38g
- Cholesterol: 85mg