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    Home » 30-Minute Meals

    Spaghetti Squash Jambalaya [VIDEO]

    Published: Sep 5, 2024 · Modified: Sep 25, 2024 by Jessica Fisher

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    This recipe is a fantastic low carb jambalaya recipe. Spaghetti Squash Jambalaya is hot and spicy with a touch of sweetness from the squash, the perfect supper that tastes amazing. You can get it to the table in less than 30 minutes!

    jambalaya on spaghetti squash on a white dish. this …

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    Table of Contents
    • Why Make This Spaghetti Squash Jambalaya
    • Ingredients
    • Step-by-Step Instructions
    • FAQs
    • More Quick Dinners
    • Spaghetti Squash Jambalaya

    Craving something hot and spicy for supper tonight? Don’t want a lot of fuss to make it? Looking for something tasty? 

    Look no further. This Spaghetti Squash Jambalaya is just the ticket!

    Over the years, I’ve tested out converting some favorite flavors into low-carb recipes. Dishes like Cheesy Chicken and Peppers and Submarine Salad bring all the flavor without the extra pasta, bread, or rice.

    One summer day, craving something spicy, Bryan asked me, “What if you made jambalaya with spaghetti squash?”

    What if….

    What if it turned out so yummy you couldn’t stop eating it and your pickiest eater went back for seconds?

    True story, my friends. That’s how good this low carb Jambalaya is.

    You can serve the spicy chicken and sausage jambalaya mixture over rice, pasta, or cauliflower rice, but in our testing we preferred it over spaghetti squash. The spices and the sweet play super well together. 

    (Full disclosure: the picky eater did have his on rice.)

    jambalaya meat mixture in skillet.

    Why Make This Spaghetti Squash Jambalaya

    It’s loaded with protein and veg. Protein and veg are two things that everyone seems to want more of in his diet. This low carb jambalaya delivers on both counts with onions, bell peppers, crushed tomatoes, spices, smoked sausage, and chicken.

    It tastes amazing. While not a traditional New Orleans Jambalaya, this one pot recipe can still hold its own. With dozens of reviews, Spaghetti Squash Jambalaya is that best recipe you never thought to make. It’s so tasty!

    It’s a quick fix. With smoked sausages and chicken tenders, you can prep this dish in less time than it takes to find your car keys. It’s such a quick dinner for busy nights.

    Made this a couple of days ago. Oh. My. Gosh. I typically don’t rant and rave about Paleo recipes, but this was amazing. And I’m from Louisiana – I’m particular about my jambalaya….Thank you so so much for this – I will be making this AT LEAST every other week!

    — Good Cheap Eats reader, Erin

    Ingredients

    Here’s what you’ll to make this low carb jambalaya over spaghetti squash:

    ingredients for spaghetti squash jambalaya on white counter.

    chicken tenders – the shape of chicken tenders make them very easy and quick to chop. You can substitute boneless skinless chicken breasts or even shrimp if you prefer.

    salt and black pepper – Season your chicken well with salt and pepper. You’ll add more spices and creole seasoning later.

    olive oil – I usually cook all my savory dishes with olive oil, but you can use whatever oil or cooking fat you prefer.

    the holy trinity – green bell pepper, onions, and celery are considered must-haves in Cajun/Creole dishes. 

    garlic – I like to use fresh garlic, but you can use jarred if you prefer.

    smoked sausages – Andouille sausage is classic, but I like to use Aidells Chicken and Apple Sausage because there is no added sugar. The chicken sausage is really good in this recipe, despite their slight sweetness from the apples. The spice counteracts it in a beautiful way.

    tomato sauce – Your favorite tomato sauce is all you need to sauce it up.

    spices – I use paprika, dried thyme, dried oregano, ground cayenne pepper, and red pepper flakes but you can also substitute Cajun Seasoning if you prefer.

    spaghetti squash – While jambalaya is traditionally served over rice, we love to serve this over cooked spaghetti squash. You can also serve it over cauliflower rice if you like.

    collage of recipes included in meal plan 10.

    Get Meal Plan 10

    This recipe is featured in one of our popular FREE, 3-day meal plans. Get Meal Plan 10, featuring fun pizza sandwiches, a hearty jambalaya, and moo shu chicken.

    Step-by-Step Instructions

    Here’s how to make this yummy and easy Jambalaya recipe:

    chicken cubes seasoned with salt and pepper in bowl.
    cooking chicken in a skillet.
    • Season the chicken tenders to taste with salt and pepper. In a large skillet or Dutch oven over medium heat, heat the oil until shimmering. Add the chicken pieces and cook just until no longer pink in the center. Remove to a cutting board.
    peppers, onions, and celery in skillet.
    sausage added to the skillet.
    sauce and spices added to the skillet.
    the finished meat sauce in the skillet.
    • Add the peppers, onion, celery, and garlic to the drippings in the pan and cook, stirring, for about five minutes. Add the sausage and cook, stirring, until the vegetables are tender and the sausages are browned.
    • Add the tomato sauce, paprika, thyme, oregano, cayenne, and red pepper flakes to the skillet. Stir to combine and bring to a simmer.
    • Meanwhile, slice the chicken tenders into bite-sized pieces. Add these back to the pan and warm in the sauce.
    • Adjust seasonings and serve the sauce over hot cooked spaghetti squash or other favorite base.

    Serving Suggestions: I consider this a one-dish dinner, served with spaghetti squash. A green salad is a nice side dish if you want something more.

    How to Make a Meal Prep: This low carb jambalaya makes a great easy lunch! Divide it into meal prep containers, refrigerate, and reheat before serving.

    Make a Plan for Leftovers: Leftover jambalaya is good for up to 4 days in the fridge. If you store leftovers in clear air-tight containers you’re more likely to notice them and make sure they get eaten. 

    Freeze Extras for Later: To freeze: chill the meat sauce completely before storing in airtight containers in the freezer for up to 2 months. Add cooked squash right before serving.

    FAQs

    What is usually in Jambalaya?

    Jambalaya usually combines cooked rice with a mixture of cooked celery, peppers, and onions as well as chicken and sausage, tomatoes, and seasonings. This isn’t traditional Cajun jambalaya. It doesn’t have rice cooked in the liquid. I get that. Humor me. ?

    What foods go well with Jambalaya?

    Jambalaya is great with seasoned green beans, sautéed greens like chard or collards, corn on the cob, and cornbread. If you’re going for the low carb angle, stick with vegetable side dishes.

    Can you freeze Jambalaya?

    This jambalaya mixture freezes well without the spaghetti squash. Once you’ve cooked the meat sauce, divide it into meal size portions, chill, wrap, label, and freeze. To serve, simply reheat the meat sauce and serve it atop freshly cooked spaghetti squash.

    How long is Jambalaya good for?

    As with all prepared foods, this jambalaya is good for up to 4 days when properly refrigerated.

    array of plates with spaghetti squash jambalaya on dinner table with napkins and cutlery.

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    Tell us what you think!

    We love to hear your experiences with Good Cheap Eats. Click the STARS on the recipe card or leave a STARRED comment to let us know what you think of the recipe.

    side shot of jambalaya on a bed of spaghetti squash.

    Spaghetti Squash Jambalaya

    Spaghetti Squash Jambalaya just may be one of my favorite low carb recipes. Hot and spicy with a touch of sweetness from the squash, it’s the perfect veggie-rich supper.
    4.86 from 7 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: American
    Prep Time: 10 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 30 minutes minutes
    Servings: 6
    Calories: 356kcal
    Author: Jessica Fisher

    Ingredients

    • 1 lb chicken tenders
    • salt
    • black pepper
    • 2 tablespoon olive oil
    • 1 green bell pepper for 1 cup chopped
    • 1 onion chopped
    • 2 rib celery for ½ cup chopped
    • 1 clove garlic minced
    • 5 smoked sausages sliced
    • 15 oz tomato sauce
    • 1 teaspoon paprika
    • 1 teaspoon dried thyme
    • 1 teaspoon dried oregano
    • ¼ teaspoon ground cayenne pepper
    • ¼ teaspoon red pepper flakes

    For serving

    • 1 Spaghetti Squash cooked (You can also serve it on rice, pasta, or cauliflower)

    Instructions

    • Season the chicken tenders to taste with salt and pepper. In a large skillet over medium heat, heat the oil until shimmering. Add the chicken pieces and cook just until no longer pink in the center. Remove to a cutting board.
    • Add the peppers, onion, celery, and garlic to the drippings in the pan and cook, stirring, for about five minutes. Add the sausage and cook, stirring, until the vegetables are tender and the sausages are browned.
    • Add the tomato sauce, paprika, thyme, oregano, cayenne, and red pepper flakes to the skillet. Stir to combine and bring to a simmer.
    • Meanwhile, slice the chicken tenders into bite-sized pieces. Add these back to the pan and warm in the sauce.
    • Adjust seasonings and serve the sauce over hot cooked spaghetti squash or other favorite base.

    Video

    Notes

    Serving Suggestions: I consider this a one-dish dinner, served with spaghetti squash. A green salad is a nice side dish if you want something more.
    How to Make a Meal Prep: This low carb jambalaya makes a great easy lunch! Divide it into meal prep containers, refrigerate, and reheat before serving.
    Make a Plan for Leftovers: Leftover jambalaya is good for up to 4 days in the fridge. If you store leftovers in clear air-tight containers you’re more likely to notice them and make sure they get eaten. 
    Freeze Extras for Later: To freeze: chill the meat sauce completely before storing in airtight containers in the freezer for up to 2 months. Add cooked squash right before serving.

    Nutrition

    Calories: 356kcal | Carbohydrates: 22g | Protein: 29g | Fat: 17g | Saturated Fat: 3g | Cholesterol: 98mg | Sodium: 1221mg | Potassium: 799mg | Fiber: 4g | Sugar: 10g | Vitamin A: 1125IU | Vitamin C: 32.6mg | Calcium: 70mg | Iron: 2.6mg
    Tried this recipe?Tell us what you think! Your reviews help us develop better recipes and give newcomers the confidence to try your favorites. Scroll down to leave a starred comment.

    This post was originally published on September 5, 2016. It has been updated for content and clarity.

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    Reader Interactions

    Comments

    1. Jacki Bennett

      January 19, 2020 at 2:57 pm

      5 stars
      Used items on hand-turkey and ground sausage. DELICIOUS!!!

      Reply
    2. Janet

      July 06, 2019 at 10:34 am

      4 stars
      Made this for lunch today. Everyone enjoyed it. My oldest daughter and I had it over spaghetti squash. My veggie avoiding husband and youngest daughter had it over rice. I thought the spice level was spot on. My husband wanted a bit more heat. The quality of the sausage you use is going to make or break this recipe. I think it would be excellent with beef or pork sausage as well, especially a good Andouille.

      Reply
      • Jessica Fisher

        July 08, 2019 at 9:45 am

        So glad you enjoyed it, and yes, the sausage could be a deterrent depending on what you use. Good point!

        Reply
    3. Jennifer

      March 20, 2019 at 5:15 am

      5 stars
      Loved this exactly as written, but the beauty is it’s super flexible. I had some shredded pork to use up and it worked in place of chicken. Easy to scale up for a crowd too.

      Reply
    4. Ronin

      February 17, 2019 at 11:36 am

      Where can I find the nutritional values for this recipe?
      I loved it!

      Reply
      • Jessica Fisher

        February 17, 2019 at 6:19 pm

        It’s on my list to update this week!

        Reply
    5. Brenda

      November 05, 2018 at 6:50 pm

      This has great flavour. Was easy to make and came together quickly. Looking forward to trying more recipes from you.

      Reply
      • Jessica Fisher

        November 06, 2018 at 6:55 am

        Thanks so much for the feedback! So glad you enjoyed it.

        Reply
    6. Melody

      March 14, 2018 at 3:40 pm

      This was really great and husband approved. That’s not always easy eating low carb. This will be a part of our meal rotation for sure. This recipe actually prompted me to write a review and I never write reviews.

      Reply
      • Jessica Fisher

        March 15, 2018 at 7:28 am

        Thanks so much for the feedback. I’m so glad you both liked it!

        Reply
    7. Jdar

      January 07, 2018 at 7:47 pm

      Turned out really good, a nice bit of heat from the cayenne, will make again!

      Reply
      • Jessica Fisher

        January 08, 2018 at 7:26 am

        Glad you liked it!

        Reply
    8. Evelyn

      September 01, 2017 at 10:38 am

      I made this last night for dinner. I had spaghetti squash that i prepared yesterday morning and was looking for a recipe when I happened upon yours. The only changes I made was I didn’t use the chicken and I left out the hot pepper flakes because I used Andouille sausage which is already spicy. What a delicious surprise. My husband loved it. Thank you for sharing your recipe. Next time I will be sure to have chicken and regular sausage on hand and try the recipe as written.

      Reply
      • Jessica Fisher

        September 02, 2017 at 9:49 am

        Yay! So glad you both enjoyed it!

        Reply
    9. Nicole Lesko

      April 05, 2017 at 9:19 am

      I made this for one of my meal preps this week.. and WOW!! so delicious! I love the apple flavored sausage to give a sweetness to the spiciness. Thank you for sharing! 🙂

      Reply
      • Jessica Fisher

        April 05, 2017 at 1:54 pm

        Yay! Glad you liked it!

        Reply
    10. Amina

      March 05, 2017 at 12:46 pm

      how much is a serving? one cup?

      Reply
      • Jessica Fisher

        March 05, 2017 at 2:09 pm

        Based on the amount of protein in the recipe (at least 2 pounds), this should prove to be adequate to serve 6 to 8, depending on how hearty they want their servings.

        Reply
    11. Holly

      February 10, 2017 at 9:08 am

      I am from Louisiana and jambalaya is one of my FAVORITE dishes (as well as a main staple down here). I am trying to clean up my diet, so I cannot WAIT to try this!!!

      Also, I just found this website – can’t wait to poke around some more!

      Reply
      • Jessica Fisher

        February 10, 2017 at 11:24 am

        Welcome! Let me know if I can help you in any way!

        Reply
    12. Sheri

      January 24, 2017 at 7:06 am

      Did you post calories, sodium and contents somewhere?
      I am needing nutrition information for a freezer exchange group I am in and I can’t seem to find it here.

      Reply
      • Jessica Fisher

        January 24, 2017 at 7:07 pm

        I’m sorry, I do not provide nutritional information.

        Reply
    13. Sara B

      January 02, 2017 at 5:38 pm

      I made this tonight and it was Great! It’s nice to have something flavorful and hearty over spaghetti squash which can be bland to my husband. The seasonings were right on! Thanks for another keeper 🙂

      Reply
      • Jessica Fisher

        January 03, 2017 at 9:17 am

        So glad you enjoyed it!

        Reply
    14. Chrissy @ Snacking in Sneakers

      December 22, 2016 at 3:54 pm

      This was fabulous! We left out the chicken tenders and just used a small pack of Al Fresco chicken sausage. Flavorful and filling. Thanks for a great recipe.

      Reply
      • Jessica Fisher

        December 23, 2016 at 5:42 pm

        So glad you liked it!

        Reply
    15. PJ

      December 06, 2016 at 4:59 pm

      I made this for dinner tonight with spaghetti squash. I left out the chicken, used Polska Keilbasa sausage and added a diced jalapeno. We both had seconds. Delicious!!! I will definitely be making the again. Thank you for the recipe!

      Reply
      • Jessica Fisher

        December 06, 2016 at 5:05 pm

        So glad you liked it!

        Reply
    16. Erin

      December 02, 2016 at 5:48 pm

      Made this a couple of days ago. Oh. My. Gosh. I typically don’t rant and rave about Paleo recipes, but this was amazing. And I’m from Louisiana – I’m particular about my jambalaya.

      I used rotisserie chicken from the grocery store and the frozen seasoning blend instead of fresh celery and bell peppers. And deer sausage.

      Thank you so so much for this – I will be making this AT LEAST every other week!

      Reply
      • Jessica Fisher

        December 04, 2016 at 12:31 pm

        Yay! I’m sooooo glad. I consider that high praise since you know your jambalaya. It is good, isn’t it? It’s one of my favorite paleo dishes. 🙂

        Reply
    17. Chelsy

      October 24, 2016 at 4:47 am

      Thank you so much! I’m so excited to make this for dinner tonight.

      Reply
      • Jessica Fisher

        October 25, 2016 at 4:36 pm

        Enjoy! Let me know what you think.

        Reply
    18. Chelsy

      October 23, 2016 at 7:46 pm

      How did you cook the spaghetti squash?

      Reply
      • Jessica Fisher

        October 23, 2016 at 9:10 pm

        This is how I make it: https://goodcheapeats.com/2015/08/how-to-cook-spaghetti-squash/

        Reply
        • Brenda Brinkman-Smith

          September 13, 2018 at 4:49 am

          I just got an insta pot and I love that you can just poke holes in the whole thing and put in the IP for 15 min on high pressure and cut in half the short way and you get longer noodles. So easy!

        • Jessica Fisher

          September 13, 2018 at 10:31 am

          Good to know!

        • Lisa S

          March 20, 2019 at 7:46 am

          Thank you so much for this tip! I have one on my counter right now needing to be cooked. With the nice weather we are having this week, I wasn’t wanting to have my oven on for an hour to roast it, so this is a life changer. You da best!

    19. Pamela Schramek

      October 10, 2016 at 2:54 pm

      OMG I made this and it was delicious. I had never cooked or eaten spaghetti squash. I cook spiralized zucchini squash often. I love spaghetti squash now. Thanks for the recipe!

      Reply
      • Jessica Fisher

        October 11, 2016 at 6:58 am

        Yay! So glad you liked it. That’s one of my favorites.

        Reply
    20. Penny

      September 05, 2016 at 4:47 pm

      That looks delicious. I’m not sure when spaghetti squash is in season in the UK but I’ll have a look tomorrow.

      Reply
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    Hi, I'm Jessica! I'm a 4x cookbook author and 6x mom. I know what it is to be in a hurry and on a budget. I believe anyone can prepare delicious meals -- no matter what's on their plate. I've been featured on Good Morning America, PBS News Hour, and NBC.

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