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Low FODMAP Instant Pot Jambalaya (Gluten-Free)

  • Author: Gail
  • Total Time: 50 minutes
  • Yield: 8 servings 1x


Enjoy a classic Cajun / Creole comfort food dish with this low FODMAP Instant Pot Jambalaya! Full of zesty flavors, 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 notes).


Units Scale
  • 1 pound jumbo shrimp, peeled + deveined with tails removed (optional)
  • 375 grams (about 13 ounces) low FODMAP smoked sausage, sliced into 1/4” 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)*
  • 1/2 cup leeks, green parts only, finely chopped*
  • 1 medium stalk celery, finely chopped*
  • 1 cup long grain white rice
  • 1 tablespoon tomato paste
  • 1 1/2 cups low FODMAP chicken bone broth
  • 14 ounce can diced tomatoes, with their juice
  • 1 tablespoon coconut aminos or tamari
  • 1 bay leaf


  1. Have all the ingredients gathered and prepared according to the list above before starting to cook.
  2. 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.
  3. 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.
  4. 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.
  5. Add rice, tomato paste and 2 teaspoons of Cajun seasoning and sauté for 1 minute, stirring constantly to prevent burning.
  6. Hit "Cancel" on the Instant Pot. Pour in chicken bone broth and scrape the bottom of the pot clean with a plastic spoon.
  7. Add tomatoes with their juice, coconut aminos or tamari, and sausage, and stir. Lay bay leaf on the top of the mixture.
  8. 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.
  9. 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!
  • Prep Time: 15 minutes
  • Time to Come to and Release Pressure: 13 minutes
  • Cook Time: 22 minutes
  • Category: Dinner
  • Method: Instant Pot
  • Cuisine: Cajun / Creole

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