Looking for a dinner idea with a little sizzle? Made with savoury smoked sausage and flavourful spices, this low FODMAP jambalaya is comin’ in hot!
Keep it FODMAP Friendly
Brace your taste buds, friend! This spicy low FODMAP dish is about to rock your socks! Check out the notes below for tips on keeping this recipe FODMAP-friendly!
First up, protein. This recipe uses both chicken and sausage. Since chicken and pork are both proteins, they don’t contain any FODMAPs. Just remember to check the label of your sausage or check in with your butcher to make sure they don’t have any sneaky FODMAPs.
Next up, leeks. Monash University has recently updated its information on leeks. You can now have up to one cup of the green part of a leek (100 g) per sitting. Monash has removed the maximum serving recommendation from their app.
They have explained on their FODMAP blog that foods with no maximum serving listed in their main information or in the attached notes can be eaten in larger servings without adding anything notable to your FODMAP load. So we wouldn’t expect the serving in this recipe to add anything notable to your FODMAP math.
We’ll also be using green peppers. Monash has recently updated this serving as well. Green peppers are now listed as low FODMAP in servings of 1/2 a cup (75 g) per sitting. Servings of 1.75 cups (250 g) or more are high in the FODMAP fructan.
We’ll be using 3/4 cups of green peppers, which works out to about 19 g per serving. This is well within Monash’s recommended range.
Next up is celery. According to the Monash app, celery is low FODMAP in servings of 10 g per sitting. Servings of 15 g (about 1/3 of a stock) are high in the FODMAP mannitol, which belongs to the polyol family.
We’ll be using 1 stock of celery for 6 servings. This works out to about 7.5 g per serving, which is well within Monash’s recommended range.
We’ll also be using chicken broth. Chicken broth itself is low FODMAP, but you’ll need to check the label for sneaky FODMAPs. You have a few options here. You can cruise your local store for a low FODMAP brand (I prefer doing this online). For recipes that use a large amount of chicken broth (this recipe uses 3 cups), I like to use Fody’s low FODMAP chicken soup base. I like this one for my pantry because the granules can just camp out without going weird and I can use it as I need to.
Another option is to make your own broth, so you can control the ingredients you use. I calculated the FODMAP math for this recipe using my low FODMAP chicken broth recipe. It has no FODMAPs, so it won’t add anything to your FODMAP load. If you use something else, don’t forget to update your FODMAP math.
Last but not least, canned tomatoes. According to Monash, canned tomatoes are low FODMAP in servings of 1/2 a cup (100 g) per sitting. Servings of 2/3 cups (138 g) or more are high in the FODMAP fructose.
We’ll be using 3 cups of tomatoes, which works out to 100 g per serving. This is well within Monash’s recommended range.
The remaining ingredients won’t add anything notable to your FODMAP load.
FODMAP Math
This epic jambalaya will rock your socks! Check out the notes below to see how many servings of each FODMAP group are in one serving of this recipe.
- Fructose – 1.0
- Lactose – 0.0
- Fructan – 0.3
- GOS – 0.0
- Polyols 0.8 (mannitol)
Low FODMAP Jambalaya
- Total Time: 45 minutes
- Yield: 6 servings 1x
- Diet: Gluten Free
Description
Add some razzle-dazzle to your dinner table with this easy one-pot chicken and sausage jambalaya!
Ingredients
- 1 tbsp canola oil
- 1 lb chicken thighs – boneless + skinless, cut into cubes
- 1/2 lb smoked sausage, cut into small pieces
- 1 cup leeks – green part only, chopped
- 3/4 cup green pepper, chopped
- 1 celery stalk, chopped
- 1 bay leaf
- 1 + 1/2 tbsp paprika
- 1/2 cayenne pepper
- 1/2 tbsp black pepper
- 1/2 tbsp white pepper
- 1/2 tbsp dried oregano
- 1/2 tbsp basil
- 1/2 tbsp thyme
- 1 cup white rice, uncooked
- 3 cups low FODMAP chicken broth
- 3 cups, canned diced fire-roasted tomatoes
Instructions
- Heat your oil in a dutch oven or high-walled frying pan over medium-high heat. Add the prepared chicken and sausage and cook, stirring constantly, until they’re browned on all sides (about 8 – 10 minutes).
- Transfer the chicken and sausage to a plate with a slotted spoon and blot with paper towels. Then add the leeks, pepper, celery, bay leaf, and seasonings to the drippings and cook over medium-high heat until the vegetables are tender (about 5 – 7 minutes).
- Stir in the rice and cook for 3 minutes. Then add the chicken broth, tomatoes, chicken, and sausage. Bring the mixture to a boil over high heat, then reduce the heat to medium and simmer, covered, until the rice is cooked (about 20 minutes).
Notes
Recommended low FODMAP serving – 1/4 recipe
Heads up, this recipe sizzles! If your gut is sensitive to spices, try using plain sausage and go easy on the paprika and cayenne pepper.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Dinner
- Method: stovetop
- Cuisine: Creole
Keywords: low FODMAP jambalaya, gluten-free jambalaya, chicken and sausage jambalaya, Creole style jambalaya
You might also like one of these dinner ideas:
- Low FODMAP Enchiladas Give your dinner routine a shake with these easy low FODMAP enchiladas! Stuffed with savoury seasoned beef and smothered in a homemade red sauce these enchiladas will be the talk of your table.
- Low FODMAP Quesadillas Looking for some serious comfort food you can make in a flash! These savoury low FODMAP chicken quesadillas will rock your socks!
- Low FODMAP Peri Peri Chicken Wings Set your taste buds to sizzle! These low FODMAP peri peri chicken wings will satisfy any spicy craving!
If you like this post, don’t forget to share it! Follow me on Instagram @fodmapformula for more FODMAP-friendly tips and recipes! Together we’ll get the low FODMAP diet down to a science!
