One pot Lentil Shrimp Jambalaya is a grain-free, healthy, Cajun-inspired mashup! Classic Jambalaya and shrimp gumbo combined together and made with lentils, no rice, and holy trinity vegetables. Packed full of fiber and protein.
A Southern one pot wonder!
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.
I might not be from Louisiana, but I am a Texas girl with family recipes you just don’t mess with. You don’t change what’s already perfect, like my mom’s jambalaya casserole. Well, consider me ballsey because I just messed with both traditions – but for good good reason. Health!
Ingredient Swaps for Healthier Jambalaya
Yes, shrimp jambalaya can be made healthy, grain-free, and gluten-free with just a few swaps! Instead of a true jambalaya, I made a combo of gumbo and jambalaya.
- Cajun Spiced chicken or turkey sausage instead of pork sausage.
- Onion, celery and bell pepper is considered the “holy trinity” blend. However, chopped carrots or other vegetables may be added or substituted.
- 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? 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
Prep Tips
- Use Pre-Cooked Ingredients: Opt for pre-cooked lentils, andouille sausage, or chicken sausage to save time.
- Chop Ahead: Dice the celery, onion, bell pepper, jalapeño, and garlic ahead of time and store them in an airtight container in the fridge.
- Prepare Shrimp Early: If using raw shrimp, peel and devein them in advance, or use pre-cooked shrimp for a quicker option.
- Thaw Frozen Ingredients: If using frozen okra, thaw it in advance and pat it dry to avoid extra moisture in the dish.
- Pre-Mix Seasoning: Combine the Cajun seasoning, thyme, smoked paprika, and bay leaf in a small bowl for quick flavor addition during cooking.
- Plan for Cooked Lentils: If using uncooked lentils, prep the lentils them ahead of time to save time during meal prep.
How to Make Shrimp and Lentil Jambalaya
- In a large pot over medium heat, heat 1 tablespoon oil. Sauté sausage until golden brown, remove from pot, then sauté veggies until fragrant and softened.
- Stir in the crushed tomatoes, cooked lentils, and spices. Bring to a simmer then reduce heat to medium-low, cover for 5 minutes.
- Add the shrimp, okra, and sausage to the pot and stir to combine. Cover and cook until shrimp and okra are cooked through, about 5 to 6 minutes.
- For thicker jambalaya, mix in an arrowroot slurry and stir every couple minutes on low until the jambalaya thickens. Remove bay leaf before serving.
- Store leftovers in an airtight container in the fridge for up to 4 days.
Lentil Shrimp Jambalaya Recipe
- Total Time: 45 minutes
- Yield: 4-5 1x
- Diet: Gluten Free
Description
One Pot Lentil Shrimp Jambalaya Bowls {Grain Free}
Ingredients
- 1 ¼ cup (170 grams) sliced pre-cooked andouille sausage or chicken sausage (see notes for uncooked sausage instructions)
- 1–2 Tablespoons light olive oil or butter
- ⅔ cup chopped celery
- ⅔ cup diced onion
- ⅔ cup diced bell pepper
- 1 teaspoon minced garlic or 2 garlic cloves
- 1 jalapeño, sliced (deseed for less spicy)
- 1 cup crushed tomatoes
- 3 cups cooked lentils or 1 ¼ cup uncooked lentils (see notes)
- ½ teaspoon cajun creole seasoning blend, more if desired
- 2 sprigs fresh thyme or ½ teaspoon dried thyme
- pinch smoked paprika (optional)
- 1 bay leaf
- 14–16 ounces medium raw shrimp, peeled and deveined, tail off (see notes for precooked shrimp)
- 1 cup sliced okra, fresh or frozen
- Slurry: 1 Tablespoon arrowroot starch or cornstarch mixed with 1 Tablespoon cold water
- Toppings: crushed red pepper flakes, kosher salt, freshly-cracked black pepper, fresh parsley, Cajun red hot sauce
Instructions
- In a large pot over medium heat, add 1 Tablespoon oil. {NOTE: If using uncooked sausage, brown 5-6 minutes or until golden brown and remove from the pot and set aside. Extra oil will be needed for sautéing veggies.}
- In the same pot, add the onion, celery, bell pepper, jalapeño, and garlic and sauté until the veggies are softened and fragrant.
- Next stir in the crushed tomatoes, cooked lentils, cajun spices, smoked paprika, thyme and bay leaf. Continue cooking until the mixture reaches a simmer then reduce heat to medium-low, cover and simmer for 5 minutes.
- Add the shrimp, okra, and browned sausage to the pot and stir to combine with spices, vegetables, and lentils. Cover and cook until shrimp and okra are cooked through, about 5 to 6 minutes.
- For thicker jambalaya, add slurry. In a small bowl, whisk together the arrowroot and water until well combined.
- Mix in the slurry and stir every couple minutes on low until the jambalaya thickens. Remove bay leaf before serving.
- Serve in bowls with optional toppings.
- Store leftovers in an airtight container in the fridge for up to 4 days.
Notes
Cooking Tips – For easy prep, use pre-cooked shrimp and sausage and add them to the cooked veggies and lentils. Stir on medium heat for 5 minutes for flavors to combine. If jambalaya is too thick, mix in ½ cup chicken broth.
Lentils – In a large pot, bring 3 cups of liquid (water or broth) to a boil. Add 1 ¼ cups of rinsed lentils. Cover tightly, reduce heat and simmer for 15-20 minutes. Drain water from the lentils and set aside in a bowl. For printable instructions see how to cook lentils post.
- Prep Time: 15 min
- Cook Time: 30 min
- Category: stew
- Method: stove
- Cuisine: Cajun
Nutrition
- Serving Size: 1 serving
- 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
This was great!
So glad you enjoyed it jennifer! What type of lentils did you use/
What is the serving size?
Hi Erica! It’s about 1 1/2 to 2 cups. The nutrition is accounted for 1 1/2 cups. Hope that helps!
So so good, definitely going in the regular rotation. You can just cook the lentils up in a rice cooker with a 2:1 ratio before beginning, and the entire dish comes together so quickly, perfect for a weeknight dinner.
Oh, that’s a great tip! Thank you! So glad you enjoyed this delicious recipe. Thanks for the kind words, Kate!
Looks great! What type of lentils are you using?
for these I used green or brown, but red lentils would work too! For cooking times check out my how to cook lentils post. https://www.cottercrunch.com/how-to-cook-lentils.com. Let me know if that helps Janet!
I made this recipe as is and love it. I’ll definitely make it again. It’s one of those dishes I’ll probably get a craving for. I went by the recipe and didn’t change a thing. Love love love it. I’m so glad I found it but sorry I waited so long to make. Thank you
Oh I am so glad! Thank you for taking time to report back. It’s definitely not true gumbo but I love the wholesome heartiness of this meal.
This is a great way to introduce lentils into a diet, too.
AWESOME recipe! I added a little bit extra of the veggies plus a carrot as noted and this dish is delicious, filling and healthy!
Thank you, Samantha! So glad you enjoyed it!
Any suggestions on making this with an Instant Pot? Really want to make this with the ease of my IP 🙏
You could definitely try! I would go off to something similar. https://www.cottercrunch.com/instant-pot-lentil-gumbo-vegan/ Does that make sense?
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!
Oh I am so glad! Thanks for your wonderful feedback Belle!
THANK YOU FOR SUCH A DETAILED POST!
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.
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. 🙂
Love Emeril, love shrimp, love this nourishing bowl meal.
Love you!
Just give me the damn recipe. You don’t need to write a novel about the dish before you post the ingredients and directions…
First time eating Okra!! Loved it! 🙂
this looks so delicious! I will try this out for today’s dinner.
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.
Oooooh I know what is going on my meal plan next week!!! This looks amazing!
let me know if you do!
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.
Okra is more a southern veggie. YOu can for sure use snap peas or green beans! keep me posted.
This is a great way to introduce lentils into a diet, too. So much flavor going on!
yes, I so agree! love those lentils
we absolutely LOVE jambalaya, and I adore lentils, so this is a must make for me.
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.
I love Jambalaya!
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! 😉
Looks soooo good! I’m loving all of the spice and veg!
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!
oh man, i can only imagine! haha did you go to get beignets a lot?
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
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!
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!
yes, lentils for the win! and a happy gut. haha
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. 😉
let me know if you do!
haha true. I only used like 2 tbsp whoops
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!!
haha I know. Okra can be slimy if not really sauteed well. and it’s weird.
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.
you and me both girlfriend. I mean bro!
I have been craving lentils lately and pinned this for later to make…As you know, I LOVE all your lentil recipes!!! XOXO
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 🙂
i think you’re a true southerner too! <3
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 🙂
so true! and so nourishing. you’d approve, right? haha
I love jambalaya anyway, but I LOVE that this is made with lentils. This looks like the perfect weeknight meal lady!
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.
keep me posted! ok?
These look so delicious. What is it about putting yummy food like this into a bowl that makes them so inviting??
because you don’t have to share the bowl! xxoo
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!
have you tried soaking lentils? or is it the spice? i want to make it susie friendly!!
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! 😉
on my way!!!
Yum! You know how I love my Andouille sausage! This needs to jump off the screen and into my house for dinner tonight 🙂
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!
Haven’t tried, yes would love the info thanks!
its called bio plasama by hylands brand! https://hylands.com/products/cell-salts