Enjoy a classic Cajun / Creole comfort food dish by making this low FODMAP Instant Pot Jambalaya! Full of zesty flavors and made with gluten-free, garlic and onion-free smoked sausage, this low FODMAP jambalaya should please your taste buds without upsetting your tummy. In addition to being low FODMAP, this jambalaya recipe is also gluten-free.
Please note: while low in FODMAPs, this recipe contains spicy ingredients, which may be an additional symptom trigger for some people with IBS (see recipe card notes for further information).
Low FODMAP Jambalaya in the Instant Pot
My husband, Jeff, and I used to use a store-bought, pre-made mix to make jambalaya. At the time, we really enjoyed it. We'd just add water, sausage, oil, and the mix to a pot, leave it to simmer on the stove, and have tasty jambalaya in about 30 minutes.
As this store-bought mix contains both garlic and onion as well as preservatives, I can no longer eat it without tummy troubles. Luckily, while not as easy as using a pre-made mix, this Low FODMAP Instant Pot Jambalaya recipe I've developed isn't as hard to make as you might think. Everything can be done in one pot with the Instant Pot, which simplifies matters. Plus, it gives you an even better tasting jambalaya in less than an hour.
What is Jambalaya?
Jambalaya is one of the most widely known dishes in Cajun / Creole cuisine, which hails from Louisiana (I discuss the origins of Cajun cuisine a bit more in my low FODMAP Cajun Seasoning recipe post). It's a hearty, rustic dish typically made with rice, bell pepper, celery, andouille sausage, shrimp and/or chicken and seasoned with spices like paprika, multiple types of pepper, thyme, and oregano that are common to Cajun / Creole cooking. It is full of spicy, smoky flavor, so if you are a fan of heat and can tolerate spicy foods - jambalaya should be right up your alley.
Cajun vs. Creole Jambalaya
There are both Cajun and Creole versions of jambalaya. This particular jambalaya recipe better reflects Creole cuisine with its use of tomatoes, while Cajun jambalaya is more brown in color due to its absence of tomatoes. The only jambalaya I've ever had has contained tomatoes, which I think bring great acidity to the dish.
The equipment I use to make this low FODMAP jambalaya in the Instant Pot includes:
- 6-quart Instant Pot (I've not yet tested it in the 8-quart)
- Measuring cups and spoons
- Large bowls x 2
- Slotted spoon
- Large plates x 2
- Plastic spoons for stirring, scraping and serving
Low FODMAP Instant Pot Jambalaya: Ingredients & Success Tips
To start this Low FODMAP Instant Pot Jambalaya recipe, I gather and prepare all my ingredients before starting to cook. Ingredients get added at different times throughout the sauté process, so it's best to have everything ready to go.
Proteins: Shrimp (Optional) and Sausage
I've included instructions for how to incorporate both shrimp and sausage into this jambalaya. While shrimp is common to most jambalaya recipes, I actually prefer my jambalaya with just sausage. It's way easier to eat without the shrimp and tastes better to me; however, if you're a fan of shrimp in jambalaya, I've included those instructions.
Where do I find low FODMAP sausage?
This was the biggest challenge of developing this recipe; however, it can be done. Andouille sausage is traditionally used in jambalaya, but I couldn't find any andouille sausage locally, let alone any that was low FODMAP. Any smoked sausage will do as long as it doesn't contain gluten containing grains, onion, or garlic.
Harvest Meats is a Canadian-based line of various meat products widely distributed throughout Canada. Many of their products are gluten-free, including a variety of sausages. I looked through the ingredients lists of every single brand of sausage they create and noticed that their gluten-free Double Smoked Farmer's Sausage did not have garlic or onion on the ingredients list, only "Spices." Generally speaking, if you see "Spices" on a list of ingredients, it may or may not contain garlic or onion. It's best to check with the manufacturer to make sure that "Spices" does not contain these items.
So, I did. The company responded promptly, saying that their regular Double Smoked Farmer's Sausage did not contain garlic or onion. Also, their regular gluten-free wieners and their bacons do not contain garlic or onion. They do, however, contain sugar, so if you require a diet free of refined sugar, these will not work for you. Refined sugar, while not clean eating, is low FODMAP in quantities of up to ¼ cup according to Monash University's Low FODMAP Diet App.
I found that smoked farmer's sausage across many brands didn't typically list garlic or onion as an ingredient; you will definitely want to double check with any manufacturer to make sure the sausage you're thinking of using does not contain garlic or onion for low FODMAP.
What if I can't find low FODMAP sausage?
If you are unable to located sausage that is free of gluten containing grains as well as garlic and onion, smoked ham or a ham steak that does not contain these ingredients will work as a substitute. I make sure to check the ingredients lists on any pork product I'm thinking of using.
Cajun Seasoning & Garlic-Infused Olive Oil
When I'm ready to start cooking this low FODMAP jambalaya recipe, I hit the "Sauté" button on the Instant Pot. While the pot is heating up, I add the shrimp (if I'm using it) and sausage to their own separate large bowls. Then, I add 1 teaspoon of my homemade low FODMAP Cajun Seasoning to each bowl and toss the shrimp and sausage to coat them evenly in seasoning.
Once the display on the Instant Pot reads "Hot," I add garlic-infused olive oil to the pot and swirl the pot to coat the bottom in oil. Then, I add the shrimp, using a plastic spoon to spread them evenly in one layer at the bottom of the pot. I leave them to sear for about 2 ½ minutes per side, flipping them only once.
Using a slotted spoon, I remove the shrimp to a large plate and cover them with another large plate to keep them warm.
Then, if the pot looks dry, I add a little bit more oil to the pot before I add the sliced sausage. I sauté the sausage for 1 minute, stirring frequently. It's important not to let the sausage sear too long or else it will become tough. I remove it back to the same bowl (as it is already cooked) and set it aside.
I add another tablespoon of garlic-infused oil to the pot and swirl to coat. Then, I add the following produce to the pot:
- Green bell pepper - According to Monash University's Low FODMAP Diet App, green bell pepper is low FODMAP in quantities of up to ½ cup or 52 grams per serving. This recipe calls for 1 cup across 8 servings. You can also use red bell pepper instead.
- Leeks, green parts only - low FODMAP in quantities of up to ⅔ cups or 54 grams per serving. This recipe calls for ½ cup across 8 servings.
- Celery - low FODMAP in quantities of up to ¼ stalk or 10 grams per serving. This jambalaya recipe calls for 1 medium stalk across 8 servings.
Leeks and celery both contain the FODMAP mannitol; however, in these quantities, is still below the tolerable amount stated by Monash University.
I sauté the produce in the pot for 2 minutes, stirring frequently. Then I add:
Rice, Tomato Paste & Cajun Seasoning
I add long grain white rice, tomato paste, and 2 more teaspoons of Low FODMAP Cajun seasoning to the pot and sauté for 1 minute, stirring constantly. I chose long grain white rice as it's fairly resilient to pressure cooking but also doesn't take a long time to cook. The cooking time for other types of rice will differ, but as I've only tested this jambalaya recipe with long grain white rice, I can't say how long other types of rice might take. I eventually plan on testing it with brown rice, which will require a longer cooking time.
Broth, Tomatoes, Coconut Aminos & Bay Leaf
Then, I hit "Cancel" on the Instant Pot and pour in 1 ½ cups of low FODMAP chicken bone broth. I scrape the bottom of the pot clean with a plastic spoon. Then, I add a 14 ounce can of diced tomatoes and their juices, coconut aminos or tamari (soy sauce also works if gluten-free is not needed), and the sautéed sausage to the pot and stir. Lastly, I add one bay leaf to the top.
I close the lid, set the pressure release valve to "Sealing," press the "Pressure Cook" or "Manual" button, and set the timer for 5 minutes. I turn the "Keep Warm" function off by pressing the button once. Once the cooking cycle has completed, I naturally release the pressure for 8 minutes and then quick release the remaining pressure.
I open the lid, remove the bay leaf, stir the mixture, and taste to make sure the rice is fully cooked. If it's not fully cooked, I put the lid back on for a few minutes and taste again until the rice is fully cooked. Then, I add the shrimp and their juices to the pot, stir again and serve.
Low FODMAP Instant Pot Jambalaya (Gluten-Free)
- 1 pound jumbo shrimp, peeled + deveined with tails removed (optional)
- 375 grams about 13 ounces low FODMAP smoked sausage, sliced into ¼” slices*
- 4 teaspoons low FODMAP Cajun seasoning, divided*
- 2 tablespoons garlic-infused olive oil, divided
- 1 cup green bell pepper, diced (about 1 medium pepper)*
- ½ cup leeks, green parts only, finely chopped*
- 1 medium stalk celery, finely chopped*
- 1 cup long grain white rice
- 1 tablespoon tomato paste
- 1 ½ cups low FODMAP chicken bone broth
- 14 ounce can diced tomatoes, with their juice
- 1 tablespoon coconut aminos or tamari
- 1 bay leaf
- Have all the ingredients gathered and prepared according to the list above before starting to cook.
- Hit the Sauté button on your 6-quart Instant Pot. While the Instant Pot is warming up, add shrimp (if using them) to one large bowl and the sausage to another separate large bowl. Add 1 teaspoon of Cajun seasoning to each bowl and toss the shrimp and sausage with your hands until evenly coated in seasoning.
- Once the Instant Pot display reads “Hot,” add 1 tablespoon of garlic-infused olive oil and swirl the pot to coat. If using them, add the shrimp to the pot in one layer and sauté for 5 minutes, flipping once halfway through. With a slotted spoon, remove shrimp to a plate and cover with another plate to keep warm. Add more oil to the pot if needed. Add sausage to the pot and sauté for 1 minute, stirring frequently. Remove sausage back to the bowl.
- Add 1 tablespoon of garlic-infused olive oil to the pot and swirl to coat. Add leeks, celery and bell pepper and sauté for 2 minutes, stirring frequently.
- Add rice, tomato paste and 2 teaspoons of Cajun seasoning and sauté for 1 minute, stirring constantly to prevent burning.
- Hit "Cancel" on the Instant Pot. Pour in chicken bone broth and scrape the bottom of the pot clean with a plastic spoon.
- Add tomatoes with their juice, coconut aminos or tamari, and sausage, and stir. Lay bay leaf on the top of the mixture.
- Close the Instant Pot lid, set the pressure release valve to “Sealing,” hit the “Pressure Cook” button, and set timer for 5 minutes. Turn the “Keep Warm” function OFF. Once the cooking cycle has completed, allow the pressure to naturally release for 8 minutes, and then manually release the remaining pressure.
- Open the lid. Remove the bay leaf and stir the mixture. Taste the rice, and if not done, replace cover on the pot and allow to sit for 2-5 minutes or until rice is to your desired doneness. Add shrimp, stir and serve.
- Sausage: I used Harvest Meats’ Double Smoked Farmer’s Sausage, which the company verified is garlic and onion-free in addition to being gluten-free. See post above for additional details if you are not sure what to do for low FODMAP sausage. Smoked ham, chopped into cubes, could work as a substitute.
- Green bell pepper: According to Monash University’s Low FODMAP Diet App, green bell pepper is low FODMAP in quantities of up to ½ cup or 52 grams per serving. This recipe calls for 1 cup across 8-10 servings. Red bell pepper can also be used.
- Low FODMAP Cajun seasoning: I use my own homemade blend as store-bought blends typically contain high FODMAP ingredients. That being said, while low FODMAP, my homemade blend contains spicy ingredients, which may be an additional symptom trigger for some people with IBS.
- Leeks and celery: both contain the FODMAP mannitol; however, in these quantities, is still below the tolerable amount stated by Monash University.
- Coconut aminos: If not needing gluten-free, you can use soy sauce instead of coconut aminos or tamari.
- Cajun music: Get in the proper mood for Cajun cooking by listening to my fun Cajun Cooking Playlist on Spotify while you cook your low FODMAP jambalaya!
Cajun Cooking Music
Enhance your jambalaya cooking experience by listening to my Cajun Cooking Spotify Playlist while you cook!