The sizzle of juicy chicken and spicy sausage in a single skillet, mingling with fresh peppers and tomatoes, instantly takes me back to my first bite of jambalaya in New Orleans. You know, there’s just something magical about that rich blend of Cajun spices and tender rice. But let’s be real—traditional jambalaya isn’t always the lightest lunch option, especially when you’re trying to keep things low calorie or prep ahead for a busy week.
I started making this healthy jambalaya meal prep during a phase where I craved comfort food but needed to fit into my favorite jeans. Honestly, it was a total game-changer! With lean protein, hearty veggies, and a punchy, flavor-packed sauce, this version ditches the excess oil and heavy meats but keeps all the soul. Whether you’re working from home, wrangling kids, or just want an easy low calorie lunch to grab from the fridge, you’ll love how this meal fits into your routine—and tastes like a treat, not a compromise.
After testing countless variations (some more successful than others—I’ll never forget the time I added way too much cayenne), I’ve landed on a recipe that’s both quick and reliable. As a meal prep fan and someone who’s made more healthy lunches than I care to count, I know this healthy jambalaya meal prep will become your new favorite too. Let’s get into why it’s worth making and how you can make it your own!
Why You’ll Love This Recipe
- Fast & Fuss-Free: You can whip up a week’s worth of lunches in about 40 minutes, so meal prep doesn’t take over your Sunday.
- Simple Ingredients: No fancy stuff—just good-for-you staples you probably have on hand, like chicken breast, brown rice, and bell peppers.
- Perfect for Meal Prep: This healthy jambalaya meal prep holds up beautifully in the fridge, making it ideal for grab-and-go lunches all week.
- Low Calorie & Filling: With lean protein and loads of veggies, each serving is hearty without weighing you down (about 350 calories per portion—score!).
- Big on Flavor: Smoky, savory, spicy—every bite delivers that classic jambalaya kick, but in a lighter package.
What really sets my healthy jambalaya meal prep apart? It’s all about balance. I use lean chicken and turkey sausage instead of traditional andouille, and swap in brown rice for extra fiber. I even cut back on oil, letting the veggies and spices carry the flavor—no greasy aftertaste, just authentic Louisiana comfort. Plus, everything cooks in one pot, so cleanup is a breeze (my kitchen thanks me every time).
Honestly, this jambalaya isn’t just another healthy recipe—it’s the one I turn to when I need a meal that lifts my mood and fuels my day. It’s a hit with my family, and my picky eater husband always asks for seconds! If you’re looking to impress without stress, or want a meal prep lunch that actually gets you excited, this is your answer.
Ingredients Needed
This healthy jambalaya meal prep sticks to wholesome, easy-to-find ingredients, making your grocery trip a breeze. I’ve grouped them by their role in the dish so you can prep like a pro.
- For the Protein:
- 1 pound (450g) boneless, skinless chicken breast, cut into 1-inch cubes (lean and filling)
- 8 ounces (225g) turkey sausage, sliced (look for reduced-fat or chicken sausage for even fewer calories)
- Optional: ½ pound (225g) shrimp, peeled and deveined (skip if allergic or leave out for a pescatarian twist)
- For the Veggies:
- 1 large onion, diced
- 1 green bell pepper, diced
- 1 red bell pepper, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced (adds depth)
- 1 can (14.5 oz / 410g) diced tomatoes, drained (fire-roasted for extra flavor if you like)
- For the Base:
- 1 cup (200g) uncooked brown rice (or white rice if you prefer—just adjust cooking time)
- 2 ½ cups (600ml) low-sodium chicken broth (keeps it moist and flavorful)
- For the Seasoning:
- 1 tablespoon olive oil (or avocado oil—use a light hand for fewer calories)
- 1 tablespoon Cajun seasoning (store-bought or homemade—see tips below)
- ½ teaspoon smoked paprika (for that smoky kick)
- ¼ teaspoon cayenne pepper (optional, for heat—go easy unless you love spice!)
- Salt and black pepper to taste
- For Garnish:
- Sliced green onions
- Fresh parsley, chopped
- Lemon wedges (for squeezing over the top—so good!)
Ingredient Tips: For the best texture, I like to use Uncle Ben’s brown rice and Applegate turkey sausage. If you want an even lower carb version, try cauliflower rice—just stir it in at the end so it doesn’t get mushy. And for spice, homemade Cajun seasoning gives you total control (I once got a store-bought blend that was so salty it ruined a batch—live and learn!).
Feel free to swap in veggies you love or use up what’s in the fridge. In summer, I sometimes add fresh corn or zucchini for a twist. The flexibility is one of the best things about this healthy jambalaya meal prep—it’s never boring!
Equipment Needed
- Large nonstick skillet or Dutch oven: A big pan is key for one-pot cooking. If you don’t have a Dutch oven, a deep sauté pan works (I love my old cast iron for this—easy cleanup and even heat).
- Sharp chef’s knife: For slicing chicken, sausage, and veggies easily. Dull knives slow you down, trust me.
- Cutting board: Preferably one for meat and one for veggies to avoid cross-contamination.
- Measuring cups and spoons: For rice, broth, and seasonings. Eyeballing works in a pinch, but precise measuring helps, especially for meal prep.
- Wooden spoon or spatula: For stirring as you go (I’ve broken a few plastic ones on stubborn sausage—wood or silicone is best).
- Meal prep containers: BPA-free plastic or glass with tight lids to keep everything fresh. Mason jars work if you’re in a pinch!
Budget tip: No Dutch oven? Use a regular soup pot or even a deep frying pan—just watch for splatters. I’ve even made this in a slow cooker before (see adaptations below). Keep your knives sharp with a quick honing before each use, and your equipment will last for ages.
Preparation Method
- Prep all ingredients (10 minutes): Dice the onion, bell peppers, and celery. Mince the garlic. Cut the chicken breast into 1-inch (2.5cm) cubes and slice the sausage. If you’re using shrimp, pat them dry and set aside. This step saves a ton of time—mise en place is your friend!
- Sauté the meats (6 minutes): Heat 1 tablespoon olive oil in your skillet or Dutch oven over medium-high heat. Add the chicken and sausage. Sprinkle with a pinch of salt and pepper. Cook, stirring occasionally, until the chicken is just browned but not cooked through (about 4 minutes). Remove to a plate and set aside—don’t worry if some bits stick, that’s flavor!
- Cook the veggies (5 minutes): In the same pan (no need to clean it), add the onions, bell peppers, celery, and garlic. Cook for 4-5 minutes, stirring often, until softened and fragrant. Scrape up any browned bits from the bottom—they’ll add depth.
- Add rice, tomatoes, and seasoning (2 minutes): Stir in the brown rice, drained diced tomatoes, Cajun seasoning, smoked paprika, and cayenne if using. Toss so everything’s evenly coated. The rice will soak up the flavors—trust me, it makes a difference.
- Simmer with broth (30 minutes): Pour in 2 ½ cups (600ml) chicken broth and bring to a boil. Reduce heat to low, cover tightly, and simmer for 25-30 minutes (check after 20 if using white rice). Stir once or twice to prevent sticking. If using shrimp, nestle them on top during the last 5 minutes of cooking—they should turn pink and opaque.
- Finish and fluff (2 minutes): Remove from heat and let sit with the lid on for 5 minutes. Fluff with a fork. Taste and adjust seasoning—sometimes I add a squeeze of lemon or a little more Cajun spice at this point.
- Cool and portion (5 minutes): Divide evenly into meal prep containers (about 1 ½ cups per serving). Sprinkle with green onions and parsley. Let cool completely before sealing and refrigerating.
Troubleshooting: If the rice is undercooked, add a splash more broth and simmer a few extra minutes. Too spicy? Stir in a spoonful of plain Greek yogurt before serving. If you end up with too much liquid, just leave the lid off for a few minutes and let it steam off.
Personal tip: Sometimes I double the veggies for extra fiber and flavor—it’s never too much, and it keeps me full longer. If you’re short on time, use pre-chopped veggies or rotisserie chicken. No shame in making meal prep easier!
Cooking Tips & Techniques
- Toast the rice: Briefly sautéing the rice with spices before adding broth brings out a nutty flavor. Don’t skip this step—it’s a pro trick that makes a big difference.
- Layer the seasoning: Add Cajun spice in stages, not all at once. I learned the hard way that dumping it in can make the dish uneven or overpowering.
- Don’t overcook the shrimp: If you use shrimp, add them at the very end. They cook in minutes and get rubbery fast if left in too long. Been there, done that.
- Multitasking magic: I like to chop veggies while the meat browns, and wash up while the pot simmers. It keeps the kitchen chaos to a minimum.
- Consistency counts: Use the same size dice for your veggies and proteins. It cooks evenly, and every bite feels balanced. Plus, it just looks prettier in your meal prep containers!
- Measuring matters: Use a kitchen scale for the rice and protein if you want to hit your macro goals—guessing can lead to accidental calorie creep.
- Prepping for the week: Let the jambalaya cool before sealing containers. Trapping steam can lead to soggy rice (I’ve made that mistake a few times!).
Honestly, I learned most of these tricks the hard way—like the time I rushed and threw everything in at once, only to end up with mushy rice and overcooked chicken. Take your time, pay attention to the little details, and your healthy jambalaya meal prep will taste amazing every time.
Variations & Adaptations
- Low Carb Swap: Skip the brown rice and use 3 cups (375g) cauliflower rice. Stir it in during the last 5 minutes of cooking—no need to simmer as long. It keeps the carbs down and still soaks up all that jambalaya flavor. I do this when I’m in a keto phase, and it’s honestly delicious!
- Vegetarian Jambalaya: Omit the chicken and sausage, and add 1 can (15oz / 425g) chickpeas or white beans for protein. Toss in extra veggies like zucchini, mushrooms, or okra. Use veggie broth instead of chicken broth for a meatless meal prep lunch that’s still hearty.
- Spicy Seafood Style: Double up on shrimp or add chunks of white fish like cod. Add 1 teaspoon hot sauce and a handful of sliced okra for that real Southern touch. My family loves this version in summer with fresh Gulf shrimp.
- Slow Cooker Method: Brown the meats and veggies as usual, then transfer to a slow cooker. Add rice, tomatoes, broth, and seasoning. Cook on low for 3-4 hours or high for 2 hours. Stir in shrimp or cauliflower rice at the end.
- Allergen Swaps: Need to go gluten-free? Most sausages are, but double-check the label. For dairy-free, this recipe is naturally free from milk products. If you have a shellfish allergy, just skip the shrimp—no problem.
One personal favorite? I sometimes do a “Tex-Mex” riff by swapping Cajun seasoning for taco spice and adding black beans and corn. It’s not traditional, but it’s so tasty and keeps meal prep interesting!
Serving & Storage Suggestions
For the best experience, serve your healthy jambalaya meal prep hot, straight from the microwave or stovetop—just don’t skip the fresh parsley and lemon juice on top! I love pairing mine with a simple side salad or steamed green beans for extra crunch. Sometimes, I sneak a dollop of Greek yogurt on the side to cool the spice, and it’s surprisingly good.
- Refrigerator: Store in airtight meal prep containers for up to 4 days. Let cool completely before sealing to avoid sogginess.
- Freezer: Freeze portions for up to 2 months. Thaw overnight in the fridge before reheating. The rice holds up well, but add a splash of broth or water if it seems dry.
- Reheating: Microwave individual portions for 2-3 minutes, stirring halfway. Or warm gently in a skillet with a splash of broth. Don’t overheat shrimp—just until warmed through.
- Flavor note: The flavors actually get better after a day or two in the fridge! Sometimes I swear it tastes even more authentic by Wednesday.
Pack a lemon wedge or extra fresh herbs in a separate container to brighten things up at lunchtime. If you’re eating on the go, a simple fork and napkin are all you need—no mess, no fuss.
Nutritional Information & Benefits
Each serving of this healthy jambalaya meal prep (about 1 ½ cups) clocks in at roughly 350 calories, with 28g protein, 6g fat, and 40g carbs (using brown rice and turkey sausage). It’s naturally low in saturated fat, high in fiber, and full of vitamins A, C, and potassium from all those colorful veggies.
Key ingredients like lean chicken, brown rice, and bell peppers support heart health, while the Cajun spices add flavor without the need for extra salt or fat. This recipe is gluten-free (if you double-check your sausage) and easy to make dairy-free or low-carb as needed. Allergens to watch: sausage can contain gluten or dairy, and shrimp is a common allergen—just swap as suggested above.
I love how this meal keeps me full and energized without a heavy, sluggish feeling. It’s perfect for anyone watching calories or just wanting a lunch that’s both satisfying and nourishing.
Conclusion
If you’re looking for a lunch that’s healthy, bursting with flavor, and actually exciting to eat, this healthy jambalaya meal prep is the answer. It’s packed with protein, loaded with veggies, and customizable for every taste and dietary need. Whether you’re a meal prep pro or just getting started, you’ll appreciate how simple and reliable this recipe is.
Honestly, it’s my go-to when I want a week of lunches I’ll actually look forward to. Don’t be afraid to tweak the veggies, protein, or spice level to make it perfect for you. Cooking should fit your life, not the other way around!
If you try this healthy jambalaya meal prep, let me know how it goes in the comments—what did you add or change? Share your own tips, pin the recipe, or tag me on social with your creations. Here’s to tasty, easy lunches all week long!
Frequently Asked Questions
How long does healthy jambalaya meal prep last in the fridge?
It stays fresh for up to 4 days in airtight containers. Just let it cool before sealing to keep the rice from getting soggy.
Can I freeze healthy jambalaya meal prep?
Absolutely! Portion it out, cool completely, and freeze for up to 2 months. Thaw in the fridge overnight before reheating.
What if I don’t like spicy food?
No problem—just use a mild Cajun seasoning and skip the cayenne pepper. You can always add a little hot sauce at the table for those who prefer heat.
Can I make this recipe vegetarian?
Yes! Swap the chicken and sausage for beans or extra veggies, and use vegetable broth. It’s still hearty and full of flavor.
What’s the best way to reheat jambalaya meal prep?
Microwave for 2-3 minutes, stirring halfway, or warm gently in a skillet with a splash of broth. If you’ve added shrimp, reheat just until warmed through to avoid overcooking.
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Healthy Jambalaya Meal Prep: Easy Low Calorie Lunch Idea
- Total Time: 40 minutes
- Yield: 4 servings 1x
Description
This healthy jambalaya meal prep is a lighter, protein-packed twist on the classic Louisiana dish, featuring lean chicken, turkey sausage, brown rice, and plenty of veggies. Perfect for meal prep, it’s big on Cajun flavor but low in calories and easy to customize for any diet.
Ingredients
- 1 pound boneless, skinless chicken breast, cut into 1-inch cubes
- 8 ounces turkey sausage, sliced (reduced-fat or chicken sausage recommended)
- Optional: 1/2 pound shrimp, peeled and deveined
- 1 large onion, diced
- 1 green bell pepper, diced
- 1 red bell pepper, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes, drained (fire-roasted optional)
- 1 cup uncooked brown rice
- 2 1/2 cups low-sodium chicken broth
- 1 tablespoon olive oil (or avocado oil)
- 1 tablespoon Cajun seasoning
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper (optional)
- Salt and black pepper to taste
- Sliced green onions, for garnish
- Fresh parsley, chopped, for garnish
- Lemon wedges, for serving
Instructions
- Prep all ingredients: Dice onion, bell peppers, and celery. Mince garlic. Cut chicken into 1-inch cubes and slice sausage. If using shrimp, pat dry and set aside.
- Heat olive oil in a large nonstick skillet or Dutch oven over medium-high heat. Add chicken and sausage, season with salt and pepper, and cook until chicken is just browned (about 4 minutes). Remove to a plate and set aside.
- In the same pan, add onions, bell peppers, celery, and garlic. Cook for 4-5 minutes, stirring often, until softened and fragrant.
- Stir in brown rice, drained diced tomatoes, Cajun seasoning, smoked paprika, and cayenne (if using). Toss to coat evenly.
- Pour in chicken broth and bring to a boil. Reduce heat to low, cover tightly, and simmer for 25-30 minutes (check after 20 minutes if using white rice), stirring once or twice.
- If using shrimp, nestle them on top during the last 5 minutes of cooking until pink and opaque.
- Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and adjust seasoning as needed.
- Divide evenly into meal prep containers (about 1 1/2 cups per serving). Garnish with green onions and parsley. Let cool completely before sealing and refrigerating.
- Serve with lemon wedges for squeezing over the top.
Notes
For a low-carb version, substitute cauliflower rice and stir in during the last 5 minutes of cooking. To make vegetarian, omit chicken and sausage and use beans and extra veggies with vegetable broth. Adjust spice level by reducing or omitting cayenne. Let cool before sealing containers to avoid soggy rice. The flavors improve after a day or two in the fridge.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Cuisine: Cajun
Nutrition
- Serving Size: About 1 1/2 cups
- Calories: 350
- Sugar: 6
- Sodium: 650
- Fat: 6
- Saturated Fat: 1
- Carbohydrates: 40
- Fiber: 5
- Protein: 28
Keywords: healthy jambalaya, meal prep, low calorie lunch, cajun, chicken jambalaya, turkey sausage, brown rice, gluten free, easy lunch, high protein
