This quick and easy sheet pan jambalaya features a delicious mixture of satisfying protein, colorful vegetables, and healthy whole grains. Have this healthy meal on the table in less than 30 minutes!

Disclosure: I received free samples of Teton Waters Ranch mentioned in this post. I was not compensated for my time. All opinions are my own, I never feature a brand that I don’t love!

What is jambalaya?

Jambalaya is one my favorite satisfying meals to have. It’s traditionally made in one pot with sausage, shrimp, rice, and spices. Here, I’ve reinvented it sheet pan style.

How do you make sheet pan jambalaya?

This recipe is so easy to make and comes together in less than 30 minutes. It’s also a great option to meal prep and eat throughout the week.

• First, mix together your vegetables and sausage. Bake for a few minutes.
• Then, add your shrimp and tomatoes. Bake for another few minutes.
• Finally, add your cooked brown rice and mix together. Enjoy hot!

Is jambalaya healthy?

This healthy jambalaya is packed with protein from the shrimp and sausage. One serving of this dish contains about 20 grams of protein! Protein helps keep our muscles strong and allows us to feel fuller longer. Other great sources of protein include eggs, nuts, seeds, low-fat dairy, edamame, tempeh, and tofu.

The spice blend used packs in major flavor without adding many calories. If you can’t find a low sodium Creole seasoning, make your own blend from spices already in your pantry.

Finally, the brown rice used in this recipe is filled with important B vitamins and fiber. I like to use pre-cooked microwavable rice packets to make it even easier when it comes to meal time.

What type of sausage should I use?

My favorite sausage to use for Jambalaya is Spicy Andouille Sausage from Teton Waters Ranch. I like to choose this product because it’s 100% grass-fed, allowing it to have 2-4x more omega-3s. Omega-3 fats are important for keeping our heart healthy and protecting against stroke. Research has shown they do this by slowing the buildup of plaque in our arteries.

If you’re not a fan of andouille sausage, you can also choose another variety of Teton Waters Ranch sausages or any other sausage of your choice. These sausages are also perfect to add to veggie kabobs.

Want to see this recipe in action? Watch how to make this sheet pan jambalaya on my recent featured news segment for FOX31 Denver!

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If you’re new to cooking and want more recipes made for you and your health goals, I’ve got just the solution for you. Click here to learn more about my nutrition coaching + cooking program.

Sheet Pan Jambalaya

Mackenzie Burgess, RDN

This quick and easy sheet pan jambalaya features a delicious mixture of satisfying protein, colorful vegetables, and healthy whole grains. Have on the table in less than 30 minutes!

4.75 from 4 votes

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings 4 servings

Calories 445 kcal

Recommended Products

• Spicy Andouille Sausage
• Low Sodium Creole Seasoning
• Cooked Brown Rice Packets

Ingredients

  

1x2x3x

• 1 yellow onion, sliced
• 1 green pepper, sliced
• 1 red pepper, sliced
• 1 yellow pepper, sliced
• 10 ounces cooked sausage of your choice
• 2 garlic cloves, minced
• 1 1/2 tablespoons reduced-sodium Creole seasoning, divided
• 2 1/2 tablespoons olive oil, divided
• 1/2 pound raw shrimp, peeled and deveined
• 1 cup cherry tomatoes, halved
• 2 cups cooked brown rice or 1 cooked brown rice packet

Instructions

 

• Preheat oven to 425°F and line a large sheet pan with foil. Add the onion, bell peppers, sausage, and garlic to the sheet pan. Season with 1 tablespoon Creole seasoning and 2 tablespoons of olive oil. Mix everything together until coated. Bake for 8 minutes, or until sausage begins to brown.
• While sausage is cooking, season shrimp and tomatoes with ½ tablespoon Creole seasoning, ½ tablespoon oil, and stir to coat. Add the seasoned shrimp and tomatoes to the same sheet pan. Return everything to the oven for 5-7 minutes, until the shrimp turns pink.
• Remove from the oven and add the cooked rice over top. Mix everything together and enjoy hot. Store any leftovers in an airtight container in the fridge for up to two days.

Nutrition

Serving: 1gCalories: 445kcalCarbohydrates: 32gProtein: 21gFat: 27gSaturated Fat: 6gPolyunsaturated Fat: 21gCholesterol: 110mgSodium: 770mgFiber: 4gSugar: 6g

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