Jambalaya Soup
This Jambalaya Soup delivers 25g protein and 399 calories per serving, providing sustained nutrition in a single-pot format. Eight servings come together quickly on the stovetop, stretching your prep time across an entire week with minimal repetition. The broth-based structure makes it filling while keeping calories controlled for fat-loss phases.
Ingredients
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Andouille Sausage, Pork, Smoked(454g)
- •Bell Pepper
- •Celery
- •Yellow Onion
- •JalapeñO Pepper
- •Garlic(240g)
- •Low Sodium Chicken Broth(1440g)
- •Flour, All-Purpose, White(60g)
- •Tomato, Canned, Crushed(794g)
- •Cajun seasoning blend(30g)
- •2 bay leaves
- •Thyme, Dried(5g)
- •Shrimp(454g)
- •salt and pepper
Instructions
- 1Heat 2 tablespoons oil in a large stockpot over medium-high heat. Add the chicken and sausage, and sauté for 2-3 minutes, stirring occasionally. Add in the remaining 1 tablespoon oil, bell peppers, celery, onion, jalapeño, and stir to combine. Continue sautéing for 5-6 more minutes, or until the onion is soft and translucent, stirring occasionally. Stir in the garlic, and sauté for 1 more minute until the garlic is fragrant, stirring occasionally.
- 2Sprinkle the flour over the mixture, and stir to combine. Continue cooking for 1 minute, stirring occasionally.
- 3Gradually stir in the chicken stock, then add the crushed tomatoes, rice, Cajun seasoning, bay leaves and dried thyme. Continue cooking until the soup reaches a simmer. Then reduce the heat to medium-low, and continue simmering the soup for 15 more minutes — being sure to stir the soup occasionally (yes, more!) so that the rice doesn’t burn on the bottom of the pot — until the rice is cooked and tender.
- 4Stir in the shrimp and continue cooking for 5 more minutes, or until the shrimp is cooked through (it should be pink and opaque, not gray).
- 5Season the soup with salt and pepper to taste. Then serve warm, topped with your desired garnishes if desired.
Nutrition — Per Serving
399
calories
25g
protein
23g
fat
- Carbohydrates
- 27g
- Saturated fat
- 6.3g
- Sodium
- 962 mg
- Dietary fiber
- 3.4g
8 servings per batch · ~440g each
Macro data sourced from USDA FoodData Central
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How much protein does Jambalaya Soup have per serving?
Each serving provides 25g of protein and 399 calories with 23g fat and 27g carbs. The balanced macro split and soup format make this a filling option for hitting protein targets with minimal preparation.
How long does Jambalaya Soup take to prep?
Jambalaya Soup is quick prep and produces 8 servings in a single stovetop batch, so you can cover over a week of lunches or dinners in one cooking session. The soup format means everything cooks together with minimal active time.
Is Jambalaya Soup good for fat loss?
At 399 calories and 25g protein per serving, Jambalaya Soup works well for fat loss phases as a high-volume, filling meal that doesn't spike daily calorie totals excessively. The carbohydrate content (27g) is moderate, allowing flexibility with other meals throughout the day.
