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Keto Jambalaya Soup – Ruled Me

By FitNews
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This Keto Jambalaya Soup brings all the bold, zesty flavors of the French Quarter right to your kitchen without any of the high-carb rice typically found in traditional Creole cooking. By focusing on a hearty blend of tender chicken, savory ham, and smoky sausage, this dish delivers a rich and satisfying texture that feels incredibly indulgent while remaining perfectly macro-friendly. The combination of the classic holy trinity—onion, celery, and green bell pepper—sautéed in butter creates a fragrant, savory base that carries the warmth of the Cajun seasoning beautifully. Every spoonful is packed with protein and a complex depth of flavor that balances heat with a hint of tang, making it a perfect choice for a comforting lunch that will keep you fueled throughout the afternoon.

One of the best things about this recipe is how easily it can be adapted to suit your personal preferences or whatever you happen to have in your refrigerator. While the base uses a delicious mix of chicken, ham, and sausage, you can easily swap the ham for shrimp if you prefer a more seafood-forward profile; just remember to add the shrimp during the last few minutes of simmering so they stay tender. If you find yourself craving a bit more bulk, stirring in some riced cauliflower during the simmering process is a fantastic way to mimic the traditional texture of rice without adding a significant amount of carbs. For those who enjoy an extra kick of heat, feel free to increase the Cajun seasoning or add a few dashes of your favorite hot sauce to really wake up the spices.

This soup is an excellent candidate for meal prepping because the flavors actually deepen and improve after the ingredients have had time to meld together in the fridge. You can store leftovers in an airtight container for up to four days, or freeze individual portions in freezer-safe bags for up to three months for a quick keto meal on a busy day. When you are ready to enjoy it again, simply thaw the soup overnight in the refrigerator and reheat it gently on the stovetop over medium-low heat until it is steaming. If the broth has thickened too much during storage, a small splash of chicken stock or water will bring it back to its original consistency, ensuring your meal tastes just as fresh as the day you made it.

Yields 8 servings of Keto Jambalaya Soup

The Preparation

  • 1 cup cooked chicken, cubed
  • 2 1/2 teaspoons cajun seasoning
  • 2 tablespoons butter
  • 1 small onion, diced
  • 50 grams celery, chopped
  • 1 medium green bell pepper, diced
  • 3 teaspoons fresh garlic, diced
  • 1 teaspoon worcestershire sauce
  • 1 teaspoon onion powder
  • 16 ounces cooked ham, cubed
  • 8 ounces chicken sausage
  • 15 ounces canned diced tomatoes
  • 28 ounces beef broth
  • 3 cups water
  • 1 whole chicken bouillon cube

The Execution

1. Coat the cubed chicken with 1/5 of the Cajun seasoning. Heat the butter in a large soup pot then brown the chicken. Remove the chicken and set aside.

Browned cubed chicken seasoned with Cajun spices in a red ceramic potBrowned cubed chicken seasoned with Cajun spices in a red ceramic pot

2. Saute the onion, celery, green pepper, and garlic until they are tender. Add a little more oil if necessary.

Diced onion, celery, and green bell pepper sauteing in a red ceramic potDiced onion, celery, and green bell pepper sauteing in a red ceramic pot

3. Add the ham and sausage then cook for several minutes.

Cubed ham and chicken sausage stirred into the sauteed peppers and onionCubed ham and chicken sausage stirred into the sauteed peppers and onion

4. Add all of the remaining ingredients, except for the chicken. Bring the soup to a boil, then cover and simmer for 20 minutes.

Tomato-based jambalaya soup with chunks of sausage, ham, and green pepper in red ceramic bowlsTomato-based jambalaya soup with chunks of sausage, ham, and green pepper in red ceramic bowls

5. Add the chicken last, then cook until the meat is heated through before serving.

Jambalaya soup ladled into bowls with chicken, sausage, and cilantro garnishJambalaya soup ladled into bowls with chicken, sausage, and cilantro garnish

This makes a total of 8 servings of Keto Jambalaya Soup. Each serving comes out to be 234 calories, 11.7g fats, 3.5g net carbs, and 26.8g protein.

NUTRITION CALORIES FAT CARBS FIBER NET CARBS PROTEIN
1 cup cooked chicken 297 17.6 0 0 0 31.1
2 1/2 teaspoon cajun seasoning 9 0.2 2 0.7 1.3 0.4
2 tablespoon butter 203 23 0 0 0 0.2
1 small onion 24 0.1 5.6 1 4.6 0.8
50 gram celery 8 0.1 1.5 0.8 0.7 0.4
1 medium green bell pepper 23 0.2 5.4 2 3.4 1
3 teaspoon fresh garlic 13 0 2.8 0.2 2.6 0.5
1 teaspoon worcestershire sauce 4 0 1.1 0 1.1 0
1 teaspoon onion powder 8 0 1.9 0.4 1.5 0.2
16 ounce cooked ham 630 23.1 4.8 0 4.8 100.6
8 ounce chicken sausage 445 23.7 0 0 0 54.2
15 ounce canned diced tomatoes 68 1.1 14.8 8.1 6.7 3.4
28 ounce beef broth 133 4.2 0 0 0.1 21.8
3 cup water 0 0 0 0 0 0
1 whole chicken bouillon cube 5 0 1 0 1 0
Totals 1871 93.3 40.8 13.1 27.8 214.5
Per Serving (/8) 234 11.7 5.1 1.6 3.5 26.8

Keto Jambalaya Soup

This makes a total of 8 servings of Keto Jambalaya Soup. Each serving comes out to be 234 calories, 11.7g fats, 3.5g net carbs, and 26.8g protein.

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