Cotter Crunch

Healthy Gluten Free Recipes One Bite at a Time!

ONE POT Shrimp Jambalaya Lentil Bowls {Grain Free}

82 Comments

Dairy Free Icon Dairy FreeQuick Meals Icon Quick Meals
Jump to RecipePrint RecipeRate Recipe

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 jambalayaOne 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!

 

Print

Lentil Shrimp Jambalaya {Grain Free}

★★★★

3.5 from 39 reviews
  • Author: lindsay cotter
  • Prep Time: 15 min
  • Cook Time: 30 min
  • Total Time: 45 minutes
  • Yield: 5 1x
Print Recipe

Description

One Pot Lentil Shrimp Jambalaya Bowls {Grain Free}

Scale

Ingredients

    • 1 cup to 1 1/4 cup lentils (uncooked) or 3 cups already cooked (see notes)
      • 3 cups Water or broth to cook lentils if needed
    • 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). 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.

  • Category: stew
  • Method: stove
  • Cuisine: Cajun

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

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

Related Posts

Photo of Lindsay Cotter of Cotter CrunchHi, I’m Lindsay!  Gluten Free Nutrition Specialist, food photographer and author of Nourishing Superfood Bowls, and meal plan guru! I’d love to know you more! Follow me on Instagram, Facebook, Pinterest, and drop a comment below.

Have a question? Use ctrl+f or ⌘+f on your computer or the “find on page” function on your phone browser to search existing comments!

Reader Interactions

Comments

    Rate & Comment

    Your email address will not be published. Required fields are marked *

    ★☆ ★☆ ★☆ ★☆ ★☆

    This site uses Akismet to reduce spam. Learn how your comment data is processed.

  2. Megan @ Skinny Fitalicious says

    November 4, 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

  3. Susie @ Suzlyfe says

    November 4, 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

  5. Jen says

    November 4, 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

  7. Dietitian Jess says

    November 4, 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

  8. rAchel @ Athletic avocado says

    November 4, 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

  11. Sam @ PancakeWarriors says

    November 4, 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

  12. Brianna @ I run He tris says

    November 4, 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

  14. Blair says

    November 4, 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

  20. Meghan@Cleaneatsfastfeets.com says

    November 5, 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

  24. Jess @hellotofit says

    November 6, 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

  27. Brett says

    October 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

  29. Pamela Wright says

    February 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

freebie!

Nourishing Superfood Bowls Cookbook 5 Free Recipes Sneak PeekSign up & get 5 FREE RECIPES from my Nourishing Superfood Bowls Cookbook

freebie!

Nourishing Superfood Bowls Cookbook 5 Free Recipes Sneak PeekSign up & get 5 FREE RECIPES from my Nourishing Superfood Bowls Cookbook

shares