Easy & Healthy Instant Pot Jambalaya: A Flavorful New Orleans Delight
Discover the ultimate healthy twist on a classic New Orleans favorite with this Instant Pot Jambalaya recipe! Featuring succulent chicken andouille sausage, tender chicken thighs, juicy shrimp, and wholesome brown rice, all brought to life with a vibrant homemade Cajun seasoning. This dish is not only a reader-favorite dinner but also guarantees your entire family will be asking for seconds. No Instant Pot? No problem! Find easy stovetop directions in the detailed recipe card below.
There’s something truly magical about how rice-based dishes transform in the Instant Pot. From savory delights like my Instant Pot Brown Rice and Sausage Stuffing and Instant Pot Chicken Curry and Rice, to sweet treats like my Healthy Instant Pot Brown Rice Pudding, and even classics such as Copycat Rice a Roni, the Instant Pot consistently delivers perfectly cooked rice every single time. This is especially true for brown rice, which can sometimes be tricky to get just right on the stovetop.
My husband is a huge fan of jambalaya, and I was determined to create a healthier version that could be prepared quickly and easily in the Instant Pot without sacrificing any of that authentic, deep New Orleans flavor. Using wholesome brown rice was key to achieving this goal, fitting seamlessly into a balanced eating plan.
And I must say, the results speak for themselves! This Instant Pot Jambalaya recipe is a truly delicious and guilt-free way to savor the rich tastes of the Mardi Gras season. It transports your taste buds straight to the vibrant French Quarter, all while keeping the sodium and calorie count in check. It’s a testament to how healthy eating can be incredibly flavorful and satisfying!
Table of Contents
ToggleWhy You’ll Love This Healthy Instant Pot Jambalaya Recipe
This Instant Pot Jambalaya isn’t just another dinner; it’s a culinary experience that brings the soulful essence of Louisiana cooking right to your kitchen, with a mindful approach to nutrition. Here’s why this recipe stands out as a true winner:
- Authentic Flavor, Healthier Twist: Enjoy all the robust, savory flavors of traditional Creole and Cajun cuisine, but with a lighter, healthier profile. By opting for lean chicken, chicken andouille sausage, and nutritious brown rice, we significantly reduce fat and sodium content without compromising on taste. It’s the perfect guilt-free indulgence!
- Packed with Incredible Flavor: Despite its simplicity, this dish bursts with complex flavors. The homemade Cajun seasoning, combined with the “holy trinity” of vegetables, infuses every bite with a depth and warmth that is truly irresistible. Each ingredient plays a vital role in creating a harmonious and utterly delicious meal.
- Excellent for Meal Prep: Jambalaya is one of those magical dishes that often tastes even better the next day as the flavors continue to meld and deepen. It’s an ideal recipe for meal prepping at the start of the week, providing you with flavorful and satisfying lunches or dinners that are ready to heat and eat.
- Easily Customizable: This recipe is incredibly versatile, allowing you to adapt it to your family’s preferences or what you have on hand. While I adore the combination of tender chicken thighs, perfectly cooked shrimp, and savory chicken andouille sausage, you can easily adjust the proteins. For a more budget-friendly option, consider making a chicken-only or shrimp-only jambalaya. Feel free to experiment with other lean meats or even add more vegetables!
- Effortless Instant Pot Cooking (with Stovetop Option!): The Instant Pot truly shines here, making most of the cooking process hands-off. This convenience is perfect for busy weeknights when you want a home-cooked meal without the constant fuss. For those who haven’t joined the pressure cooker revolution yet, don’t worry! I’ve included comprehensive stovetop directions in the recipe card below, so everyone can enjoy this fantastic jambalaya.
Key Ingredients for Authentic Flavor
Crafting this delicious jambalaya requires a selection of fresh, high-quality ingredients. Here’s a closer look at what you’ll need and why each component is essential for that perfect balance of health and flavor:
- Homemade Cajun Seasoning: This is the heart and soul of our jambalaya. I cannot stress enough how much making your own blend elevates this dish. It’s incredibly easy to prepare with pantry staples, and once you experience the fresh, vibrant flavors, you’ll find it hard to go back to store-bought versions. It allows you to control the salt and heat levels perfectly.
- Olive Oil: Used for sautéing, olive oil provides a healthy fat base for building flavor. You can also easily swap it with avocado oil for a similar healthy fat profile or use a touch of butter for added richness if desired.
- Chicken Andouille Sausage: While traditional jambalaya often uses pork andouille, our healthier version opts for chicken andouille sausage. This choice significantly lowers the fat content while still delivering that distinctive smoky, spicy flavor essential to jambalaya. Look for a fully cooked chicken andouille sausage for the most authentic taste and convenience. If you can’t find it, a spicy Italian chicken or turkey sausage can be a delicious substitute, though it will give a slightly different flavor profile. Consider making your own using my Homemade Italian Chicken Sausage recipe.
- Shrimp: A fantastic source of lean protein, shrimp adds a delightful texture and briny sweetness to the jambalaya. They cook quickly and contribute to a feeling of fullness. If seafood isn’t your preference, this ingredient can be omitted without compromising the dish’s integrity, or swapped for more chicken.
- Boneless, Skinless Chicken Thighs: Chicken thighs are preferred for their tenderness and ability to stay moist during cooking, soaking up all the incredible flavors. Ensure they are boneless and skinless for a leaner option and easier preparation. Boneless, skinless chicken breast can also be used as a substitute if you prefer.
- Brown Rice: This is a key player in making this jambalaya a healthy choice. Brown rice provides more fiber and nutrients compared to white rice, contributing to satiety and better digestive health. Its slightly nutty flavor also complements the robust Cajun spices beautifully.
- Low-Sodium Chicken Stock: To keep our healthy jambalaya mindful of sodium levels, using a low-sodium chicken stock (or broth) is crucial. Stock generally offers a richer, deeper flavor thanks to its longer simmering time with bones, but broth works well too. Always taste and adjust seasoning at the end.
- Diced Tomatoes: A pantry staple, a can of diced tomatoes adds a touch of acidity and sweetness, and contributes to the liquid base of the dish. No need to strain; just toss them in with their juices!
- Onions, Celery, and Bell Peppers: This trio, affectionately known as the “holy trinity” in Cajun and Creole cooking, forms the aromatic foundation of jambalaya. They provide essential flavor, sweetness, and a pleasant texture. Any color of bell pepper works, but a mix of red, green, and yellow adds visual appeal and a balanced flavor.
- Garlic: The more, the merrier! Fresh minced garlic is indispensable, adding a pungent, aromatic kick that rounds out the savory profile of the dish. Feel free to add an extra clove or two if you’re a garlic lover.
Crafting Your Own Cajun Seasoning Blend
During my recipe development, I experimented with various store-bought Cajun seasoning blends, but none quite hit the mark for the authentic, balanced flavor I was aiming for. That’s why I wholeheartedly recommend whipping up your own blend using these readily available pantry ingredients. Not only is it incredibly simple, but it also allows you to control the quality and freshness of your spices, ensuring the best possible taste for your jambalaya. Plus, you can adjust the heat level to your liking!
- Salt (sea or kosher)
- Garlic Powder
- Paprika (smoked or sweet, depending on preference)
- Black Pepper
- Onion Powder
- Dried Oregano
- Dried Thyme
- Cayenne Pepper (for heat – adjust to taste)
- Red Pepper Flakes (optional, for an extra kick)
Simply mix these spices together, and you’ll have a fantastic, aromatic Cajun seasoning that will elevate your jambalaya and many other dishes!
Step-by-Step Instructions: Instant Pot and Stovetop
This Instant Pot Jambalaya recipe is designed for maximum flavor with minimal effort, making it ideal for busy weeknights or efficient weekend meal prepping. Follow these straightforward steps to create a delicious and healthy meal:
Instant Pot Directions:
1. Prepare Cajun Seasoning: Begin by combining all the ingredients for your homemade Cajun seasoning blend in a small bowl. Mix well and set aside. This fresh blend will be the backbone of your jambalaya’s incredible flavor.
2. Sauté Sausage: Turn your Instant Pot to the “Sauté” setting and add 2 teaspoons of olive oil. Once hot, add the sliced chicken andouille sausage. Brown the sausage slices until they develop a nice caramelized crust, usually a few minutes. This step is crucial because pre-cooking the sausage prevents it from becoming rubbery if cooked directly with the rice under pressure. Remove the browned sausage from the pot and set it aside.
3. Season and Cook Shrimp: Add another 2 teaspoons of olive oil to the Instant Pot. While it heats, season the raw shrimp with about 1/2 teaspoon of your homemade Cajun seasoning. For extra flavor, feel free to add more! Place the seasoned shrimp in the Instant Pot and sauté for just a few minutes until they turn opaque and are fully cooked, avoiding overcooking which can make them tough. Remove the cooked shrimp and set aside with the sausage. Cooking the shrimp separately ensures they remain tender and perfectly cooked, as they would overcook if added with the rice.
4. Sauté Aromatics and Build Flavor Base: Add the remaining 2 teaspoons of olive oil to the Instant Pot. Introduce the diced onions, celery, bell peppers, and minced garlic, along with 3 teaspoons of your Cajun seasoning. Sauté, stirring frequently, until the vegetables soften and become fragrant, typically 3-5 minutes. Then, deglaze the bottom of the pot with a splash of chicken broth, scraping up any browned bits. This crucial step prevents the “burn” message on your Instant Pot. Stir in the brown rice, diced boneless, skinless chicken thighs, canned diced tomatoes (undrained), and the remaining chicken broth. Ensure everything is well combined.
5. Pressure Cook: Secure the lid on the Instant Pot, ensuring the sealing ring is properly in place and the vent is set to “Sealing.” Select the “Manual” or “Pressure Cook” setting and set the cooking time for 22 minutes on high pressure. The Instant Pot will take some time to come to pressure before the countdown begins.
6. Release Pressure: Once the cooking cycle is complete, allow a natural pressure release (NPR) for 10 minutes. This means you do nothing and let the pressure decrease on its own. After 10 minutes, carefully switch the vent to “Venting” for a quick release (QR) to release any remaining steam. Always use a kitchen towel or oven mitt to protect your hand from the steam.
7. Finish and Serve: Once the floating valve drops and the lid unlocks safely, open the Instant Pot. Gently stir in the pre-cooked chicken andouille sausage and shrimp. Taste the jambalaya and adjust the seasoning as needed. You’ll likely have some extra Cajun seasoning blend left over, which you can add for an extra burst of flavor if desired. Serve hot and enjoy this incredible homemade jambalaya!
Stovetop Directions:
If you prefer to make this jambalaya on the stovetop, follow these modified steps:
1. Prepare Cajun Seasoning: Mix up your homemade Cajun seasoning and set aside.
2. Brown Sausage: In a large Dutch oven or heavy-bottomed pot, heat 2 teaspoons of olive oil over medium heat. Add the sliced chicken sausage and brown until caramelized and slightly crispy. Remove the sausage from the pan and set it aside.
3. Sauté Aromatics and Chicken: Add another 2 teaspoons of olive oil to the pot. Add the diced onions, celery, bell peppers, and minced garlic. Sauté for 1-2 minutes until fragrant and slightly softened. Add the diced chicken thighs and 3 teaspoons of Cajun seasoning, stirring to coat the chicken.
4. Cook Rice Base: Stir in the brown rice, canned diced tomatoes (undrained), and 3 cups of chicken broth. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and simmer for approximately 45 minutes, or until the rice is tender and has absorbed most of the liquid. Stir occasionally to prevent sticking.
5. Cook Shrimp Separately: While the rice is simmering, heat the remaining 2 teaspoons of olive oil in a separate sauté pan over medium heat. Season the raw shrimp with 1/2 teaspoon of Cajun seasoning. Add the shrimp to the pan and sauté until fully cooked and opaque, just a few minutes. Remove from the pan and set aside with the chicken sausage.
6. Combine and Serve: Once the jambalaya rice is fully cooked and tender, stir in the browned chicken sausage and cooked shrimp. Taste and adjust the seasoning as desired. Serve hot and enjoy!
Meal Prep and Storage Tips
This Healthy Instant Pot Jambalaya is not only delicious freshly made, but it also makes for fantastic meal prep! Its flavors deepen over time, and it reheats beautifully, providing convenient and satisfying meals throughout the week. Here’s how to maximize your meal prep and storage:
To Prep Ahead:
- Vegetables: Chop all your onions, celery, and bell peppers in advance. Store them together in an airtight container in the refrigerator for up to 3-4 days. This saves significant time on cooking day.
- Cajun Seasoning: Mix your homemade Cajun seasoning blend and store it in an airtight jar or container in a cool, dark place. It will keep for several weeks, ready to use whenever you need it.
- Proteins: You can slice the chicken andouille sausage, dice the chicken thighs, and clean and peel the shrimp up to one day in advance. Store each protein separately in airtight containers in the refrigerator.
To Store Leftovers:
- For optimal freshness and flavor, store any leftover jambalaya in a well-sealed, airtight container in the refrigerator for up to 3 days. Ensure it cools completely before refrigerating.
To Freeze for Long-Term Storage:
- This jambalaya freezes exceptionally well, making it perfect for batch cooking. Portion cooled jambalaya into freezer-safe containers or heavy-duty freezer bags, removing as much air as possible to prevent freezer burn. It can be frozen for up to 3 months.
- To Thaw: For the best results, thaw frozen jambalaya in the refrigerator overnight. This slow thawing process helps maintain the texture and integrity of the rice and proteins.
To Reheat:
- Stovetop: Transfer the desired portion of jambalaya to a saucepan. Add a splash of chicken broth or water (about 1-2 tablespoons per serving) to prevent drying out and help it loosen up. Heat over medium-low heat, stirring occasionally, until warmed through.
- Microwave: For a quick reheat, place a single serving in a microwave-safe bowl. Cover loosely with a microwave-safe lid or damp paper towel to retain moisture. Reheat in 1-minute intervals, stirring in between, until heated thoroughly.
Frequently Asked Questions
This is a fantastic and common question! While both gumbo and jambalaya are iconic Louisiana dishes that share many similar ingredients, their preparation and presentation are quite distinct. Gumbo is traditionally a thick, flavorful stew, often made with a roux, vegetables, and various meats or seafood, and is typically served *over* or *alongside* rice. The rice is not cooked directly within the gumbo. Jambalaya, on the other hand, is a one-pot rice dish where the rice is cooked *directly with* the meats, vegetables, and broth, absorbing all the flavors as it simmers. For this healthier recipe, we specifically use brown rice in the jambalaya, which differs from the white or jasmine rice often used in more traditional versions, offering a beneficial nutritional boost.
Finding chicken andouille sausage used to be a bit of a treasure hunt, but it’s much more widely available now! Look for brands such as Alfresco, Gilbert’s, or Johnsonville in the poultry or sausage section of your local grocery store. Many larger retailers and specialty food stores, including Trader Joe’s, Whole Foods, and Target, also carry their own house brands of fully cooked chicken andouille sausage. If you’re having trouble finding it or prefer to make your own with a different flavor profile, you can substitute it with spicy Italian chicken or turkey sausage. You can even create your own homemade Italian chicken or turkey sausage following my recipe in the post: How to Make Homemade Italian Sausage with Ground Chicken or Turkey.
The current seasoning blend offers a wonderful balance of savory and a touch of spice, but if you love to kick up the heat, it’s very easy to do! You can increase the amount of cayenne pepper or red pepper flakes in your homemade Cajun seasoning blend. When serving, a dash of your favorite hot sauce (like Tabasco or Louisiana hot sauce) or an extra sprinkle of crushed red pepper flakes over individual servings will add a customizable fiery punch. Freshly sliced jalapeños or a dollop of a spicy chili garlic sauce could also be delicious additions.
Both natural pressure release (NPR) and quick release (QR) are methods for depressurizing your Instant Pot, and we use a combination of both for this jambalaya and most Instant Pot rice recipes to ensure perfect texture. Natural Release means you simply let the Instant Pot release pressure on its own, gradually. You don’t touch the steam release valve; the pressure dissipates naturally, which can take anywhere from 10 to 20 minutes depending on the volume of food. This method is gentler and helps prevent foaming or overcooking, especially important for grains like rice. A Quick Release involves manually turning the steam release valve to the “Venting” position to rapidly release the steam. This stops the cooking process much faster. In this recipe, the 10-minute natural release allows the rice to finish cooking and settle, while the subsequent quick release prevents it from becoming mushy. Remember, the stated cooking time for the Instant Pot does not include the time it takes for the unit to come up to pressure or the natural release time.
Absolutely! While the Instant Pot offers fantastic convenience, you can certainly prepare this delicious and healthy jambalaya on the stovetop. The recipe card has been updated with clear, step-by-step stovetop directions that will guide you through the process, ensuring you get all the amazing flavors of this New Orleans classic, even without a pressure cooker. It might take a little longer to simmer, but the wait is definitely worth it!
Looking for more Healthy Instant Pot Recipes? Here are some of my favorites:
Instant Pot Enchilada Pasta [21 Day Fix | WW | Gluten Free]
Instant Pot Mashed Potatoes [Dairy Free]
Instant Pot Cheeseburger Soup [Slow Cooker Option]
Instant Pot Chicken Carnitas with Avocado Peach Salsa [21 Day Fix | Weight Watchers]
Instant Pot Cauliflower Cheeseburger “Mac” | Instant Pot Low Carb Hamburger Helper [21DF | WW]
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Instant Pot Jambalaya
Ingredients
For the Cajun Seasoning
- 1/2 teaspoon sea or kosher salt
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/4 teaspoon black pepper
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/8 teaspoon cayenne pepper
- 1/8 teaspoon red pepper flakes optional
For the Jambalaya
- 6 teaspoon olive oil divided
- 1/2 lb chicken sausage sliced – I used fully cooked Andouille Sausage
- 1/2 lb medium sized raw shrimp cleaned and peeled
- 1/2 lb boneless skinless chicken thighs diced
- 1 1/2 cups brown rice
- 1 1/2 cups organic chicken stock or broth (3 cups for stovetop)
- 1 can diced tomatoes 14.5oz
- 1 onion diced
- 3 cloves garlic minced
- 3 stalks celery diced
- 2 bell peppers diced
Instructions
Instant Pot Directions
- Mix up the Cajun Seasoning and set aside.
- Turn IP to sauté and add in 2 tsp of olive oil. Brown sausage slices, then remove from pot. Add in an additional 2 tsp of oil. Season shrimp with 1/2 tsp of the cajun seasoning. Add shrimp to the Instant Pot and sauté until cooked through, usually just a few minutes. Remove from Pot and set aside with the chicken sausage.
- Add remaining 2 tsp of olive oil to the IP, and add in onions, celery, bell peppers, garlic and 3 tsp cajun seasoning. Stir until fragrant, then add in rice, chicken, diced tomatoes, and broth. Place lid on the IP and set to manual for 22 minutes.
- When cook time is finished, do a natural release for 10 minutes, then a quick release for any remaining steam.
- After the lid unlocked, open and stir in sausage and shrimp. Taste and adjust salt/seasoning as desired (there should be extra seasoning left over to add if you want to!)
Stovetop Jambalaya
- Mix up the Cajun Seasoning and set aside.
- In a large dutch oven, heat 2 tsp of olive oil over medium heat. Brown sausage slices until caramelized, then remove from pan. Set aside.
- Add in 2 tsp of olive oil, then add in onions, celery, bell peppers, and garlic. Saute until fragrant, about 1-2 minutes. Add in chicken and 3 tsp seasoning. Then add rice, diced tomatoes, and 3 cups of chicken broth. Bring mixture to a boil, then cover, reduce the heat to low, and simmer for 45 minutes or until rice is tender.
- While the jambalaya rice is cooking, add 2 tsp of olive oil to a saute pan. Season shrimp with 1/2 tsp of the cajun seasoning. Add shrimp to the pan and sauté until cooked through. Remove from pan and set aside with the chicken sausage.
- After the jamabalaya rice is finished cooking, add in chicken sausage and shrimp. Stir to combine and taste, adjusting seasonings if desired.