Jambalaya

This low-FODMAP jambalaya keeps the smoky Cajun flavor of chicken, sausage, and shrimp over rice by swapping onion and garlic bulb for scallion greens and garlic-infused oil.

Prep 20 min

Cook 35 min

Serves 4

Gluten-freeDairy-free

Ingredients

• 2 tablespoons garlic-infused olive oil
• 1 lb (450g) boneless, skinless chicken thighs, cut into bite-size pieces
• 6 oz (170g) low-FODMAP smoked sausage, sliced (a plain smoked pork or chicken sausage with no onion or garlic in the ingredients)
• 8 oz (225g) raw shrimp, peeled and deveined
• 1 medium green bell pepper, diced (about 120g total, roughly 30g per serving)
• 6 scallions, green tops only, sliced (reserve some for garnish)
• 1/2 cup (about 95g) canned diced tomatoes (keep total under 100g)
• 1 1/2 cups (300g) long-grain white or jasmine rice, rinsed until the water runs clear
• 2 3/4 cups (660ml) low-FODMAP chicken broth
• 2 tablespoons chopped fresh parsley
• Salt, to taste

For the Cajun blend (no onion or garlic powder):

• 2 teaspoons smoked paprika
• 1 teaspoon sweet paprika
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon black pepper
• 1/4 teaspoon white pepper
• 1/4 to 1/2 teaspoon cayenne, to taste

Instructions

Season and brown the proteins

1. Stir the Cajun blend ingredients together in a small bowl. Toss the chicken pieces with about half of the blend and a pinch of salt.
2. Heat the garlic-infused oil in a wide, deep skillet or Dutch oven over medium-high heat. Add the chicken and cook until browned on the outside, about 4 to 5 minutes. Transfer to a plate.
3. Add the sliced sausage to the same pan and cook until the edges brown, about 2 to 3 minutes. Move it to the plate with the chicken.

Build the base

1. Lower the heat to medium. Add the diced bell pepper and scallion greens and cook until softened, about 3 minutes.
2. Stir in the diced tomatoes and the remaining Cajun blend and cook for 1 minute so the spices bloom.
3. Add the rinsed rice and stir to coat it in the oil and spices, about 1 minute.

Simmer and finish

1. Pour in the chicken broth and return the browned chicken and sausage to the pan. Stir once, bring to a boil, then reduce to a low simmer.
2. Cover and cook, without stirring, until the rice is tender and the liquid is absorbed, about 18 to 20 minutes. The chicken should reach 165°F (74°C).
3. Nestle the shrimp on top, cover again, and cook until they are pink and opaque, about 5 minutes.
4. Remove from the heat and let it sit, covered, for 5 minutes. Fluff with a fork, taste for salt, and top with parsley and the reserved scallion greens.

Tips & Substitutions

• Read the sausage label. Most andouille and smoked sausages list onion and garlic near the top. Use a certified low-FODMAP sausage or a plain smoked pork or chicken sausage that names neither.
• Skip boxed stock. Bottled broths almost always contain onion and garlic. A homemade low-FODMAP chicken broth keeps the dish clean, or check labels closely if you buy one.
• Hold the tomato line. Keeping canned tomatoes to about 1/2 cup for the whole pot keeps each serving under the tested amount. Check the Monash app for current serving sizes if you want to adjust.
• Dial the heat. Cayenne carries most of the punch. Start at 1/4 teaspoon, then add more after tasting rather than up front.
• Swap the protein. Use all chicken, all shrimp, or firm white fish. Keep the total weight similar so the liquid ratio still works.
• Stir once, then leave it. Stirring cooked rice releases starch and turns jambalaya gluey. Stir when the broth goes in, then keep the lid on.

Why This Works

• Garlic-infused oil, not garlic bulb. The fructans in garlic are not oil-soluble, so the infused oil carries the flavor without the FODMAPs that garlic cloves would add.
• Scallion greens replace onion. The green tops of scallions are low FODMAP, while the white bulbs hold the fructans, so this uses greens only.
• Rice is a reliable base. Plain white rice is low FODMAP at generous servings, which makes it a safe one-pot starch to build the dish around.
• Capped tomato and pepper. Canned tomatoes and green bell pepper are low FODMAP in the amounts used here; larger servings of each can add up, so the recipe keeps both modest.

Storage

Refrigerate leftovers in an airtight container for up to 3 days, and reheat with a splash of broth or water to loosen the rice. Cooked shrimp turns rubbery when reheated, so warm the dish gently. You can freeze the chicken-and-sausage version for up to 2 months; for the best texture, add freshly cooked shrimp after reheating rather than freezing it in the pot.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.