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Low FODMAP Jambalaya

Serves 4

Jambalaya is a Creole and Cajun rice dish originating from Louisiana with Spanish and French inspired flavours. Our low FODMAP Jambalaya combines capsicum, celery, chicken, sausage and prawns all in a Cajun spiced tomato sauce. It is a one-pot, hearty comfort meal that is sure to be a crowd pleaser.

Author: Bianca Berton-Scarlet & Kelsey Paterson, Monash FODMAP trained Dietitians

Prep time: 10 min
Cook time: 35 min


  • 1 tablespoon garlic infused oil 
  • 1 red capsicum, seeded and diced 
  • 1 stalk celery, chopped 
  • 1 courgette, sliced into half moons 
  • 1 carrot, diced 
  • 1 boneless skinless chicken breast or thigh, cut into 3 cm pieces 
  • 150g sausage, sliced into rounds* (we use Frank’s Sausages – Cumberland)
  • 1x 400g can tomatoes 
  • 2 tablespoon Cajun seasoning 
  • Salt and pepper to taste
  • 1 teaspoon dried oregano 
  • 1 teaspoon dried thyme or basil
  • 1/3 teaspoon dried chilli flakes or ¼ tsp cayenne pepper (optional based on heat tolerance) 
  • 2 cup chicken stock 
  • 1 cup white rice 
  • 300g raw prawns, peeled 
  • Optional hot sauce if you like your meals hot and spicy
  • Optional chopped parsley for garnish 


  1. Heat a large pan over medium heat. Add the diced chicken breast and cook until browned. Remove with a spoon and set aside. 
  2. Add the chopped sausage to the pan, cook for 5 minutes, take out and leave aside. 
  3. Add oil, capsicum, celery, courgette and carrot, and cook for 6-7 minutes until softened. 
  4. Add canned tomatoes and cook for 3 min. Add Cajun seasoning, salt and pepper, oregano and thyme or basil. 
  5. Stir in the rice and chicken stock. Bring the pan to boil, then reduce heat to a simmer. Cover and let simmer for approximately 25 minutes, or until the rice is cooked and the liquid is absorbed. 
  6. Add the prawns on top of the Jambalaya mixture, stir through gently and cover with a lid. Simmer, stirring occasionally, until the prawns are cooked through (about 5 minutes depending on the size of the prawns being used). 
  7. Add the chicken and sausage back into the pan and mix through to heat. 
  8. Option to add hot sauce depending on heat tolerance. 
  9. Garnish with chopped parsley

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