Low FODMAP Instant Pot Jambalaya (Gluten-Free)

Ingredients

• 454 g (1 lb)jumbo shrimp, peeled and deveined, tails removed (optional)
• 375 g (about 13 oz), sliced into 6 mm (¼-inch) roundslow FODMAP smoked sausage
• 4 teaspoons, dividedlow FODMAP Cajun seasoning
• 30 ml (2 tablespoons), dividedgarlic-infused olive oil
• 150 g (1 cup), dicedgreen bell pepper (about 1 medium pepper)
• About 45 g (½ cup), finely choppedleek, dark green leaves only
• 1 medium stalk, finely choppedcelery
• 190 g (1 cup)long-grain white rice
• 15 ml (1 tablespoon)tomato paste
• 355 ml (1½ cups)low FODMAP chicken bone broth, homemade or shop-bought
• 397 g (14 oz) candiced tomatoes, with their juice
• 15 ml (1 tablespoon)low-sodium tamari sauce (or soy sauce if gluten-free is not needed)
• 1bay leaf

Instructions

1. 1

   Prepare ingredients

   Gather and prepare all the ingredients as listed before you start cooking.

2. 2

   Season the proteins

   Press Sauté on a 6-quart Instant Pot. While it heats, put the shrimp, if using, in one bowl and the sausage in another. Add 1 teaspoon of Cajun seasoning to each bowl and toss until coated.

3. 3

   Sauté the proteins

   When the display reads “Hot”, add 1 tablespoon of garlic-infused olive oil and swirl to coat the pot. If using shrimp, arrange it in a single layer and sauté for 5 minutes, turning once halfway through. Lift it out with a slotted spoon, transfer to a plate and cover with another plate to keep warm. Add more oil if needed, then sauté the sausage for 1 minute, stirring often, and return it to its bowl.

4. 4

   Cook the vegetables

   Add 1 tablespoon of garlic-infused olive oil to the pot and swirl to coat. Add the leek, celery and green pepper and sauté for 2 minutes, stirring frequently.

5. 5

   Toast rice mixture

   Add the rice, tomato paste and 2 teaspoons of Cajun seasoning. Sauté for 1 minute, stirring constantly to prevent the mixture from sticking or burning.

6. 6

   Deglaze the pot

   Press Cancel. Pour in the chicken bone broth and scrape the bottom of the pot clean with a plastic spoon or spatula.

7. 7

   Add remaining ingredients

   Stir in the tomatoes and their juice, tamari or soy sauce, and sausage. Place the bay leaf on top of the mixture.

8. 8

   Pressure cook rice

   Close the lid and set the pressure release valve to Sealing. Press Pressure Cook and set the timer for 5 minutes; turn Keep Warm off. When cooking finishes, let the pressure release naturally for 8 minutes, then release the remaining pressure manually.

9. 9

   Finish and serve

   Open the lid, remove the bay leaf and stir. Taste the rice; if it needs more time, replace the lid and leave the pot to stand for 2–5 minutes, or until the rice is as tender as you like. Add the shrimp, stir and serve.

What is jambalaya?

Jambalaya is a Louisiana dish associated with Cajun and Creole cooking, typically bringing rice together with meat or seafood, vegetables and bold seasoning. This version uses sausage, tomatoes and optional shrimp for a hearty one-pot meal.

The Instant Pot method builds flavour by sautéing the ingredients first, then pressure-cooking the rice with broth and tomatoes. Low FODMAP ingredient choices make this version distinct, though individual tolerance can vary.

Nutrition and macros by portion

The nutrition label shows one serving as written: 291 calories, 9g protein, 25g carbs, 17g fat.

Most of the carbohydrates come from the white rice, while the sausage and garlic-infused oil contribute much of the fat; shrimp and sausage provide protein. Balance the serving with a side of vegetables or salad, adjusting accompaniments to suit your needs.

Build flavour before pressure cooking

Seasoning first: Tossing the sausage and optional shrimp with Cajun seasoning helps distribute the spice before they go into the pot. The shrimp is cooked separately so it can be added at the end.

Sautéing: Browning the sausage and softening the vegetables gives the dish a savoury base. Stir the rice, tomato paste and seasoning constantly during their short sauté so they do not catch.

Choose and prepare the ingredients

Sausage: Use a smoked sausage labelled low FODMAP, and check that the seasoning blend also suits your needs. Slice it evenly so the pieces warm through consistently.

Leek and pepper: The recipe specifies only the dark green leek leaves, alongside diced green pepper. Chop the vegetables before heating the pot so they are ready to add without interrupting the cooking sequence.

Get the rice texture right

Scraping the base: After adding the broth, loosen any browned bits from the bottom with a plastic spoon or spatula. This helps keep the base clear before pressure cooking.

Checking doneness: Rice can vary in how quickly it finishes, so taste it after releasing the pressure. If it is still firm, let it sit covered for 2–5 minutes and check again.

Timing the shrimp

Optional shrimp: The shrimp is sautéed for 5 minutes, turned once halfway through, then set aside while the rice cooks. Keep it covered on a plate, as directed, and stir it back into the jambalaya just before serving.

No shrimp: If leaving it out, skip the shrimp seasoning and cooking. The sausage still provides the main savoury, smoky flavour.

Adjust the heat to suit

Cajun seasoning gives the dish its zesty character, but spice tolerance differs from person to person. If heat is a concern, choose a milder seasoning blend or reduce the amount to suit your preference.

The recipe uses the full 4 teaspoons in separate additions. Keep the split in mind when measuring so the proteins and rice mixture each get their intended share.

What to serve with jambalaya

Serve it hot as a complete rice-based main, with the shrimp stirred through if using. A simple side of salad or cooked vegetables can add freshness alongside the rich sausage and seasoned rice.

For a larger spread, offer extra vegetables or another suitable side separately. Check any packaged accompaniments for ingredients that fit your dietary needs.

Recipe notes & tips

• Prepare and measure the ingredients before turning on the Instant Pot.
• Use a 6-quart Instant Pot as specified in the method.
• Stir constantly while sautéing the rice, tomato paste and Cajun seasoning.
• Scrape the bottom of the pot thoroughly after adding the broth.
• Taste the rice after pressure release and let it stand covered for 2–5 minutes if it needs longer.
• Check the labels on the sausage, broth and Cajun seasoning if you need low FODMAP or gluten-free products.

Variations

• Skip the shrimp: Leave it out for a sausage-only jambalaya.
• Milder seasoning: Use a less spicy Cajun blend or reduce the seasoning to taste.
• Use soy sauce: Swap tamari for soy sauce if you do not need the dish to be gluten-free.
• Add extra vegetables: Serve with additional cooked vegetables on the side.
• Make it vegetarian: Replace the sausage and shrimp with suitable plant-based alternatives, noting this changes the original recipe.

Common mistakes to avoid

• Crowding the shrimp: Cook it in one layer as directed so it sautés evenly.
• Skipping the scrape: Loosen the pot's base after adding broth to remove stuck-on bits.
• Burning the rice mixture: Stir constantly during its 1-minute sauté.
• Overcooking the shrimp: Set it aside after the specified 5-minute sauté and add it back at the end.
• Opening too soon: Allow the pressure to release naturally for 8 minutes before manually releasing the rest.
• Assuming the rice is done: Taste it after opening and give it 2–5 minutes covered if needed.

How to store

Refrigerate leftovers in an airtight container and use within 3 days. Reheat until piping hot, adding a small splash of water or broth if the rice has dried out; avoid reheating more than once.

Frequently asked questions