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Home › Recipes › By Diet › Gluten Free

ONE POT Shrimp Jambalaya Lentil Bowls {Grain Free}

by Lindsay Cotter · 02/20/2019

GFDairy Free
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shrimp jambalaya pin
shrimp jambalaya pin

One Pot Lentil Shrimp Jambalaya! A grain free, healthy Cajun-inspired mashup! Classic Jambalaya and shrimp gumbo combined together and made with lentils instead of rice. Truly, a southern comfort food meal in a bowl. Packed full of fiber and protein. It’s an easy one pot meal for a family, potlucks, or even to make ahead and freeze for later! 

shrimp jambalaya

One Pot Shrimp Jambalaya Lentil Bowls! A grain free Healthy Southern Food Mash up! A fun and healthy twist on classic Jambalaya and shrimp gumbo combined together to make one amazing southern comfort bowl. Packed full of veggies, lentils, and protein. It's an easy one pot meal for a family, potlucks, or even to make ahead and freeze for later! @cottercrunch

Just letting you know this Lentil Shrimp Jambalaya recipe was originally published in 2015. I retested, rephotographed, updated content and URL. Now I am republishing it for you today! I hope you enjoy. Thank you for following Cotter Crunch Y’all!.


It’s cold and I’m in the mood for some major spicy hearty goodness. Let’s talk about this one pot wonder, shall we?

Truth  —> If you are from the south, then you know one thing is for sure…. You don’t mess with traditional Southern Comfort Food, especially Cajun/Creole style food. Think shrimp and grits, gumbo, and jambalaya. Each of these recipes have a unique cooking technique and flavor panel! But if your Emeril lagasse, the master of creole food, you can mess with Cajun recipes however you’d like. He’s a genius! Wouldn’t you agree?

Okay, so I might not be from Louisiana, but I am a Texas girl with family recipes you just don’t mess with. Meaning, you don’t change what’s already perfect, such as my mom’s jambalaya casserole. Well, consider me ballsey because I just did. I messed with both traditions. Classic Cajun dishes and mom’s jambalaya casserole. But all for good health and variety. That’s a good reason, yes?!

 A Hearty yet Healthy Meal in A bowl – Shrimp Jambalaya with Lentils

Healthy comfort food bowls…. they do exist!

Yes, shrimp jambalaya can be made healthy, grain free, and gluten free with just a few swaps! The RIGHT SWAPS being key.

Instead of making true jambalaya here, I made a combo of gumbo and jambalaya. Most comfort food is all about the protein and the starch (roux’s and all) anyway. We might as well play to it’s strengths!

 

shrimp jambalaya One Pot Shrimp Jambalaya Lentil Bowls! A grain free Healthy Southern Food Mash up! A fun and healthy twist on classic Jambalaya and shrimp gumbo combined together to make one amazing southern comfort bowl. Packed full of veggies, lentils, and protein. It's an easy one pot meal for a family, potlucks, or even to make ahead and freeze for later!

SWAPS for making a Healthier HEARTY Shrimp Jambalaya

lentils

  • Cajun Spiced chicken or turkey sausage instead of pork sausage
  • Extra Veggies along with the holy trinity (onion, celery, bell pepper) of veggies!
  • Lentils (for plant based protein and fiber) instead of rice. Cooked and cooled lentils are also a great source of resistant starch. Which means your digestion will benefit from eating this shrimp jambalaya dish. See, more bang for your buck, health wise!
  • Need a paleo jambalaya option? No prob! Try swapping out the lentils or rice for riced veggies!
  • Arrowroot Slurry (no oil or butter needed) instead of traditional roux to thicken it. Or feel free to use my paleo roux recipe here.
  • No sugar added Crushed tomatoes – Yes, perfect for our refined sugar free diet challenge! 

 

spoon in shrimp jambalaya

 

Tips for making a QUICK Jambalaya dish !

  • Simple! Prep the lentils ahead or use leftover lentils.
  • Buy precooked sausage
  • Buy Shrimp that’s already peeled. We love using Sizzlefish for that reason!
  • Prep your vegetables the day before.

Then all you have left to do is saute, season, and simmer! All in one pot. BAM!

 

Ready friends? Let’s spice things up in the kitchen!

 

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Lentil Shrimp Jambalaya {Grain Free}


★★★★

3.5 from 41 reviews

  • Author: lindsay cotter
  • Total Time: 45 minutes
  • Yield: 5 1x
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Description

One Pot Lentil Shrimp Jambalaya Bowls {Grain Free}


Ingredients

Scale
    • 1 cup to 1 1/4 cup lentils (uncooked) or 3 cups already cooked (see notes)
      • note – If you are preparing uncooked lentils, you will need an additional 3 cups Water or broth to cook lentils if needed. If you are using precooked lentils (3 cups) then you can skip this step.
    • 170 grams or 1 1/4 cup sliced precooked or uncooked andouille sausage or chicken sausage – see notes for uncooked sausage instructions.
    • 1 –2 tbsp oil or butter (as needed)
    • 2/3 to 1 cup each chopped celery, onion, and bell pepper. Around 2 1/2 c total. The “holy trinity” blend. Feel free to add in extra veggies, like chopped carrots. I did!
    • 3 garlic cloves, minced – 1 tsp minced
    • 1 jalapeno – sliced (deseed for less spicy)
    • 1 cup crushed tomatoes
    • 1/2 tsp cajun creole seasoning blend (feel free to add more if you like)
    • 2 sprig fresh thyme or 1/2 tsp dried thyme
    • pinch of smoked paprika (optional)
    • 1 bay leaf
    • 14–16 ounces medium shrimp – peeled and deveined
    • 1 cup diced okra (fresh or frozen)
    • FOR THICKER JAMBALAYA MIX IN SLURRY – 1 tbsp arrowroot starch or cornstarch mixed with equal parts cold water.
    • Crushed red pepper flakes to garnish
    • Sea salt and freshly-cracked black pepper or peppercorns (to taste)

    Optional toppings: chopped fresh herbs (parsley or cilantro), extra jalapeño,  cajun hot sauce


Instructions

  • First, prepare your lentils (if using uncooked lential). For best results, first rinse lentils thoroughly. If you are using cooked lentils, skip the cooking step below.
  • Lentils: In a large pot, bring 3 cups of liquid (water or broth) to a boil. Add 1 1/4 cup of rinsed lentils. Cover tightly, reduce heat and simmer for about 15-20 minutes. Drain water from the lentils and set aside in a bowl.
  • In the same pot, add 1 tablespoon oil or butter over medium to medium high heat. NOTE: If you are using uncooked sausage, you may add it here to be browned and then remove. Will need extra oil for sautéeing veggies next.  If you are using pre-cooked sausage, then skip the browning and add cooked sliced sausage later with shrimp and lentils.
  • Add your onion, celery, carrots/bell pepper, jalapeño, and garlic. Sauté vegetables on medium to medium-high heat for a few minutes to coat the pan. Or until the onions are slightly browned and fragrant.
  • Next stir in the crushed tomatoes, cooked lentils, cajun spices, smoked paprika, thyme, bay leaf, and stir to combine.  Continue cooking until the mixture reaches a simmer.  Then reduce heat to medium-low, cover and simmer for about 5 minutes or so. Just to let the flavors release. You will not need to cook long since lentils are already cooked.
  • Lastly, stir in your shrimp and okra. Mix. For thicker jambalaya mix in arrowroot or corn starch slurry. Mix again.  Cook on medium, stirring once or twice, for 6-10 minutes or until shrimp or not longer pink. Add your chicken sausage back into the pot and return to low. Remove bay leaf before serving.
  • Serve in bowls and top with red pepper flakes, a dash sea salt and black pepper, and parsley, if desired. I added lots of cajun red hot sauce.

Notes

  • To make this dish even faster, you can use pre cooked shrimp and sausage and just add it to the cooked veggies and lentils. Then stir and cook for a few minutes to get flavors all combined.
  • If jambalaya is too thick for your liking, mix in 1/2 cup chicken broth. If it’s too thin, mix in arrowroot slurry. To be added with shrimp and okra.

  • Prep Time: 15 min
  • Cook Time: 30 min
  • Category: stew
  • Method: stove
  • Cuisine: Cajun

Nutrition

  • Serving Size:
  • Calories: 343
  • Sugar: 5.1 g
  • Sodium: 452.8 mg
  • Fat: 7.5 g
  • Saturated Fat: 1.4 g
  • Carbohydrates: 34.3 g
  • Fiber: 7 g
  • Protein: 36.6 g
  • Cholesterol: 168.1 mg

Keywords: lentil, shrimp, jambalaya, gluten free, dairy free, cajun, healthy, one pot, dinner, seafood, grain free

Did you make this recipe?

Tag @cottercrunch on Instagram and hashtag it #cottercrunch

bowl of jambalaya with lentils

One Pot Shrimp Jambalaya Lentil Bowls! This dish is a healthy twist on classic Jambalaya and shrimp gumbo combined! Packed full of veggies, lentils, and protein. It's an easy one pot meal for a family, potlucks, or even to make ahead and freeze for later! #dairyfree #onepot #stew #glutenfree #dinner

This dish is perfect for potluck parties, family dinners, for making ahead and freezing for later, and for REFUELING you after a long day. Whether that be a long day of work, training, school, etc.

It’s definitely another gluten free go-to recipe of ours. Kinda like this one pot shrimp dish. A meal that satisfies every taste bud on your tongue. Don’t believe me? take the challenge and try it for yourself!

You won’t be disappointed. Unless you’re Emeril.. kidding.

Favorite cajun style comfort food?

Do you have any recipe mash ups that you make? 

Do share!

Cheers,

LC

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Categories: Dairy Free, Gluten Free, Grain Free, Main Dishes Tags: lentils, one pot, shrimp, southern food, spicy

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Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

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    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

  1. Randall Pasco says

    02/27/2020 at 7:44 AM

    This is a great way to introduce lentils into a diet, too.

    Reply
  2. Samantha Kathleen Ellyn says

    02/17/2020 at 3:59 PM

    AWESOME recipe! I added a little bit extra of the veggies plus a carrot as noted and this dish is delicious, filling and healthy!

    ★★★★★

    Reply
    • Lindsay Cotter says

      02/17/2020 at 4:29 PM

      Thank you, Samantha! So glad you enjoyed it!

      Reply
  3. Stephanie says

    02/03/2020 at 7:57 PM

    Any suggestions on making this with an Instant Pot? Really want to make this with the ease of my IP 🙏

    Reply
    • Lindsay Cotter says

      02/04/2020 at 2:02 PM

      You could definitely try! I would go off to something similar. https://www.cottercrunch.com/instant-pot-lentil-gumbo-vegan/ Does that make sense?

      Reply
  4. Belle says

    09/22/2019 at 4:48 PM

    Just love this dish Lindsay. Our lunch time feast today, served with lots of lime and parsley (and a beer!) So quick, easy and totally delicious. Great power food for training!

    ★★★★★

    Reply
    • Lindsay Cotter says

      09/22/2019 at 11:04 PM

      Oh I am so glad! Thanks for your wonderful feedback Belle!

      Reply
  5. Annabel Elliot says

    03/01/2019 at 5:02 AM

    THANK YOU FOR SUCH A DETAILED POST!

    ★★★★★

    Reply
  6. Pamela Wright says

    02/20/2019 at 1:06 PM

    Funny this should pop up this morning because I made this just last night from your older post! It is such a good quick recipe. I used precooked lentils from Trader Joe’s that saved a ton of time. I also had some precut butternut squash that added, as well. So yummy on a cool evening.

    Reply
    • Lindsay Cotter says

      02/20/2019 at 3:25 PM

      Oh yay! Love you make it frequently. 🙂 I just updated teh recipe a tad. New technique! Let me know if you try it with the jalapeno or slurry. 🙂

      Reply
  7. Liz S says

    02/20/2019 at 5:18 AM

    Love Emeril, love shrimp, love this nourishing bowl meal.

    ★★★★★

    Reply
    • Lindsay Cotter says

      02/20/2019 at 1:02 PM

      Love you!

      Reply
  8. Brett says

    10/23/2018 at 5:03 PM

    Just give me the damn recipe. You don’t need to write a novel about the dish before you post the ingredients and directions…

    ★★★

    Reply
  9. Katie Sommerfeldt says

    08/21/2018 at 4:11 PM

    First time eating Okra!! Loved it! 🙂

    ★★★★★

    Reply
  10. kiara says

    07/28/2017 at 1:26 AM

    this looks so delicious! I will try this out for today’s dinner.

    Reply
  11. Jess @hellotofit says

    11/06/2015 at 9:36 AM

    Mmm I like me some jambalaya 🙂
    I try and do fried quinoa rather than fried rice, and I like the substitution a lot! Ray still prefers regular rice, so I’ll do that every now and then.

    Reply
  12. Krysten says

    11/05/2015 at 3:06 PM

    Oooooh I know what is going on my meal plan next week!!! This looks amazing!

    Reply
    • Cotter Crunch says

      11/05/2015 at 6:04 PM

      let me know if you do!

      Reply
      • Jayme says

        06/05/2017 at 3:16 PM

        I am not sure what okra is?? Is there anything else you can use instead? I am really wanting to try this it looks amazing. I am new to gluten free.

        Reply
        • Cotter Crunch says

          06/05/2017 at 5:03 PM

          Okra is more a southern veggie. YOu can for sure use snap peas or green beans! keep me posted.

          Reply
  13. Christine from Cook the Story says

    11/05/2015 at 10:23 AM

    This is a great way to introduce lentils into a diet, too. So much flavor going on!

    Reply
    • Cotter Crunch says

      11/05/2015 at 7:44 PM

      yes, I so agree! love those lentils

      Reply
  14. heather @french press says

    11/05/2015 at 9:57 AM

    we absolutely LOVE jambalaya, and I adore lentils, so this is a must make for me.

    Reply
  15. Meghan@Cleaneatsfastfeets.com says

    11/05/2015 at 6:14 AM

    You do not need Paula Deen’s approval. In fact, you could teach her a thing or two about how best to fuel your body.

    I love lentils and yet rarely cook with them. In fact, I have a bag of beautiful red ones in the pantry right now just begging to be used in a big comfort dish like this one.

    Reply
  16. Jess says

    11/05/2015 at 2:39 AM

    I love Jambalaya!

    Reply
  17. neil@neilshealthymeals.com says

    11/05/2015 at 1:21 AM

    Oh, I just want to grab a bowl of this now. Look at all those amazing veggies, so beautifully cooked and photographed.It’s only 6.20am as I write this AND it’s too long to wait until dinner! Gah! 😉

    ★★★★★

    Reply
  18. Rachel @ Simple Seasonal says

    11/04/2015 at 11:58 PM

    Looks soooo good! I’m loving all of the spice and veg!

    ★★★★★

    Reply
  19. Dani @ Dani California Cooks says

    11/04/2015 at 10:03 PM

    Yum!! I traveled to New Orleans for work for an entire year, and I ate so much creole food that it took me a full year to start enjoying it again. So now i’m always looking for healthier takes on creole classics!

    Reply
    • Cotter Crunch says

      11/05/2015 at 7:16 AM

      oh man, i can only imagine! haha did you go to get beignets a lot?

      Reply
  20. Ashley @ Fit Mitten Kitchen says

    11/04/2015 at 7:11 PM

    Oh my worrddddddddd. SO need to try this. Sharing on my link Friday because this is too good and EVERYONE NEEDS TO KNOW ABOUT THIS. Can’t wait to try <3

    Reply
  21. Blair says

    11/04/2015 at 5:30 PM

    Total comfort food! I love the idea of using lentils instead of rice. That’s an ingredient that I don’t cook with often, but they are so darn good!

    Reply
  22. Shashi at RunninSrilankan says

    11/04/2015 at 12:56 PM

    I simply LUUUUUUUURRRRRRRVE your use of lentils instead of rice! I crave change too and this is my kind of jambalaya! My gut, my digestion, the tastebuds in my pie hole they will all benefit from eating this!

    Reply
    • Cotter Crunch says

      11/04/2015 at 3:22 PM

      yes, lentils for the win! and a happy gut. haha

      Reply
  23. Brianna @ I run He tris says

    11/04/2015 at 12:29 PM

    Ooo this looks delicious!! I’ve been in the mood for some okra, so I’ll have to try out this recipe soon! I love some Southern food, but I’m from Georgia so what do you expect?? I used to work for Paula Deen, so unless you add in about 2 sticks of butter I’m not sure she’ll be interested. 😉

    Reply
    • Cotter Crunch says

      11/04/2015 at 3:23 PM

      let me know if you do!

      Reply
    • Cotter Crunch says

      11/04/2015 at 4:58 PM

      haha true. I only used like 2 tbsp whoops

      Reply
  24. Sam @ PancakeWarriors says

    11/04/2015 at 11:54 AM

    Lentils are by far one of my favorite winter foods!! And this jambalaya full of okra – I remember the first time I made jambalaya and I was like how do I even cook this okra lol!! Oh I’m in love with how gorgeous this is! Dave has been on a big gluten free sausage kick, and I adore shrimp, I bet we could use the lentil jambalaya as a base and add our favorite protein at the end!!

    Reply
    • Cotter Crunch says

      11/04/2015 at 5:05 PM

      haha I know. Okra can be slimy if not really sauteed well. and it’s weird.

      Reply
  25. Laura @ Sprint 2 the Table says

    11/04/2015 at 10:34 AM

    I’m beginning to think I’m literally incapable of following an actual recipe. There are just too many ideas in my crazy head…

    Love, love, love this idea. I much prefer lentils to rice anyway.

    Reply
    • Cotter Crunch says

      11/04/2015 at 5:05 PM

      you and me both girlfriend. I mean bro!

      Reply
  26. she Rocks Fitness says

    11/04/2015 at 8:34 AM

    I have been craving lentils lately and pinned this for later to make…As you know, I LOVE all your lentil recipes!!! XOXO

    Reply
  27. rAchel @ Athletic avocado says

    11/04/2015 at 8:14 AM

    i love the swap of lentils for rice, I’m not that big of a fan of rice! this looks like the perfect dinner, i swear I’m a southerner at heart even though I’m from the northeast! I love some chicken and dumplings 🙂

    Reply
    • Cotter Crunch says

      11/04/2015 at 7:19 PM

      i think you’re a true southerner too! <3

      Reply
  28. Dietitian Jess says

    11/04/2015 at 8:08 AM

    These photos look fantastic! I have only had jambalaya once and it was in New Orleans but I’m liking this version with lentils- I think lentils are the essential cold weather food 🙂

    Reply
    • Cotter Crunch says

      11/04/2015 at 7:27 PM

      so true! and so nourishing. you’d approve, right? haha

      Reply
  29. Erin @ The Almond Eater says

    11/04/2015 at 7:36 AM

    I love jambalaya anyway, but I LOVE that this is made with lentils. This looks like the perfect weeknight meal lady!

    Reply
  30. Jen says

    11/04/2015 at 7:26 AM

    I LOVE jambalaya! I just made a giant pot for my dad’s birthday a few weeks ago. I forgot how much I love it. I’ve cooked lentils before and they didn’t come out very well. I’ve been a little scared of trying them since, but this recipe sounds so good, I need to give it another go.

    Reply
    • Cotter Crunch says

      11/04/2015 at 7:32 PM

      keep me posted! ok?

      Reply
  31. Christine @ Love, Life, Surf says

    11/04/2015 at 6:52 AM

    These look so delicious. What is it about putting yummy food like this into a bowl that makes them so inviting??

    Reply
    • Cotter Crunch says

      11/04/2015 at 7:33 PM

      because you don’t have to share the bowl! xxoo

      Reply
  32. Susie @ Suzlyfe says

    11/04/2015 at 6:44 AM

    Jambalaya and gumbo are two of my absolute favorite dishes, but you know I can’t really have them all that much (thanks stomach). But this breaks it down for me in a way that I could probably recreate!

    Reply
    • Cotter Crunch says

      11/04/2015 at 8:10 AM

      have you tried soaking lentils? or is it the spice? i want to make it susie friendly!!

      Reply
  33. Megan @ Skinny Fitalicious says

    11/04/2015 at 6:13 AM

    You don’t have to ask me twice to eat a dish with fish or lentils and since this one has both I’m on board. Now when are you coming to visit to make this for me? I’m still recovering you know! 😉

    Reply
    • Cotter Crunch says

      11/04/2015 at 7:33 PM

      on my way!!!

      Reply
  34. Michele @ paleorunningmomma says

    11/04/2015 at 5:34 AM

    Yum! You know how I love my Andouille sausage! This needs to jump off the screen and into my house for dinner tonight 🙂

    Reply
    • Cotter Crunch says

      11/04/2015 at 8:04 AM

      you bet! sausage lovers unite! p.s. i tried to comment on your post twice but it failed me. ugh, sorry. but have you tried salt tabs? I have holistic brand you might like!

      Reply
      • Michele @ paleorunningmomma says

        11/04/2015 at 9:16 AM

        Haven’t tried, yes would love the info thanks!

        Reply
        • Cotter Crunch says

          11/04/2015 at 7:10 PM

          its called bio plasama by hylands brand! https://hylands.com/products/cell-salts

          Reply

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Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

About · Studio · Shop · Contact
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