30-Minute Allergy-Friendly Skillet Jambalaya: A Quick, Flavorful & Safe Family Meal

Are you searching for a delicious, hearty meal that’s on the table in under 30 minutes, caters to common food allergies, and bursting with flavor? Look no further! This one-skillet jambalaya recipe is a game-changer for busy weeknights, offering everything you need: savory meat (or a delicious vegan option), protein-packed beans, fluffy rice, and a generous kick of homemade Cajun spice. Forget about store-bought mixes that hide unexpected thickeners or binders; our special blend ensures this southern dish delivers authentic “Cajun pop” without compromise. Free of gluten, dairy, egg, soy, peanuts, and tree nuts, this Skillet Jambalaya offers a safe and satisfying experience for almost every dietary need. Serve it with or without the sausage for a truly filling and adaptable meal.

Whether it’s the lingering festive spirit of Mardi Gras or a deep-seated appreciation for Creole heritage (my husband’s family boasts some incredible Louisiana roots!), my culinary cravings have been firmly fixed on Louisiana-inspired dishes lately. There’s just something about the vibrant, bold flavors of Cajun cuisine that calls to me. The rich history and passionate cooking traditions from this region make every dish an experience, and I’ve been eager to bring that same zest into our kitchen in an accessible way for everyone, especially those navigating food allergies.

Speaking of passion, if you happened to miss my recent Insta Story, let me share a little insight into the dedication behind these recipes. As many allergy families can relate, dining out is a rare, sometimes daunting, luxury for us. However, my husband recently received a well-deserved promotion (go, hubby! It’s about time they recognized all your hard work!), and we wanted to celebrate this significant milestone. So, we decided to break tradition and head out for a meal. You might think, “Ah, Megan finally gets a break from cooking. What a lovely, relaxing night off!” But alas, that’s not quite how it played out.

Confessedly, I might be a little insane, but I simply couldn’t resist. Before we even left for our celebratory dinner, I was in the kitchen, whipping up this jambalaya in the afternoon. My primary motivation? Capturing those perfect photos to share with all of you, my wonderful community. That’s how badly I wanted you to experience this dish! I truly hope you can feel the love and the warm, spicy Cajun comfort emanating from these pictures and, more importantly, from the recipe itself. You are most welcome!

One of the many reasons I adore this easy dinner recipe is its inherent allergy-friendliness. It’s naturally free of common allergens like gluten and dairy, meaning there are no complicated substitutions required. It’s all about the pure, unadulterated flavors from fresh ingredients and a carefully crafted homemade spice blend. This allows the natural richness of the vegetables and the zest of the spices to shine through, creating a depth of flavor that feels both authentic and comforting.

Beyond its fantastic taste, this jambalaya is packed with wholesome goodness. It boasts a colorful array of vegetables, including bell peppers, which my kids, surprisingly, rarely complain about! In fact, they get so excited when I only use half of each color, knowing that the remaining halves are fair game for snacking. It’s a win-win situation – fresh veggies for dinner and healthy snacks for them! For an extra boost of nutrition and an earthy flavor, I’ve also successfully made this dish with sliced mushrooms. If you’re a “fun guy” (get it, fungi?), you’ll find it’s a delicious addition. This versatility makes it easy to adapt to whatever fresh produce you have on hand, minimizing food waste and maximizing flavor.

If you’ve ever tuned into my Insta Stories, you might have caught a glimpse of my rather unconventional photo shoot setup. Our teeny-tiny kitchen simply doesn’t get enough natural light, so my only option is to open the back door wide to let in sufficient daylight. This can be quite a challenge, especially during the colder winter months! My family often ends up freezing while I meticulously arrange and photograph the food, but honestly, some dishes are just too good not to share, even if it means enduring a little chill. This commitment stems from a deep desire to provide you with visually appealing and inspiring content that makes cooking enjoyable and less stressful.

As an allergy mom myself, I understand that while I absolutely *love* creating and sharing baked goods, what truly makes a difference for our families are easy, delicious, and safe dinner recipes that can feed everyone. My primary goal, especially recently, has been to focus on developing and sharing more dinner ideas. I want to empower you, provide you with reliable options, and ultimately make your weeknights a little bit easier and a lot more flavorful.

This Allergy-friendly 30-Minute Skillet Jambalaya is crafted with that mission in mind. It’s carefully designed to be free of the most common allergens, yet I promise you, it tastes anything but “lacking.” The rich, complex flavors will satisfy even the pickiest eaters and leave everyone feeling nourished and happy. It’s a testament to the idea that allergy-friendly doesn’t mean flavor-compromised; it means consciously crafted for deliciousness and safety.

For those who are interested in more allergy-friendly insights and tips, just a friendly reminder that my husband and I regularly host no-holds-barred, live Q&A sessions on Instagram and Facebook every Monday at 9 PM MST. These sessions are a fantastic opportunity to ask us anything about allergy living, cooking, or even just our daily lives. If you can’t catch us live, don’t worry! You can always watch past sessions on my Facebook page or my new YouTube page. If you have a specific question but can only watch the replays, feel free to send it to me, and we’ll do our best to address it in an upcoming live session. We love hearing from you and aim to create a supportive and informative community.

So, mark your calendars for next Monday, and in the meantime, I highly encourage you to make this incredibly easy and wonderfully allergy-friendly dinner. It’s designed to be a weeknight lifesaver, and the best part is, it makes plenty of delicious leftovers for lunch or dinner the next day, ensuring your efforts stretch even further. This jambalaya is not just a meal; it’s a testament to effortless, inclusive cooking that doesn’t sacrifice taste or quality.

Allergy-friendly Skillet Jambalaya

Yield:
4-5 servings

Prep Time:
10 minutes

Cook Time:
20 minutes

Total Time:
30 minutes

A one skillet meal that has everything you need: meat, beans, rice and plenty of spice! A homemade spice blend (so now worrying if there’s wheat as a thickener or binder!) gives just the right amount of canjun pop to this southern dish. Serve with or without the sausage for a filling meal that’s on the table in less than 30 minutes. This Allergy-friendly 30 Minute Skillet Jambalaya is free of: gluten, dairy, egg, soy, peanut & tree nuts. It also has a vegan option!

Ingredients

• ¼ cup extra-virgin olive oil
• 1 red onion, diced
• 2 medium carrots, cut into half moons
• 1/2 of a red, yellow and orange bell pepper
• 4 cloves garlic
• 1 teaspoon paprika
• 2 teaspoons dried oregano
• 1 teaspoon dried parsley
• 1/2 teaspoon dried thyme
• 2 bay leaves
• 1 teaspoon salt
• freshly ground black pepper, to taste
• 15-ounce can diced, fire-roasted tomatoes
• 1 and ¼ cups white rice
• 2 and ½ cups chicken broth (or 2 and 1/2 cups water + bouillon
• 2 chicken cajun sausages, diced (or omit, if you’d like this to be vegan/vegetarian)
• 15-ounce can black-eyed peas
• hot sauce, for serving if desired
• chopped fresh parsley for garnish, optional
• if you like, mushrooms are also an excellent addition!

Instructions

1. In a large skillet, heat the olive oil to medium and add the onions, celery, bell pepper and carrots. Stir until they’re soft. Next, add the garlic and stir until the garlic is fragrant, about 1 minute.
2. Add the spices, the whole can of diced tomatoes, rice, sausage and broth. Bring to a boil, place a lid on it and turn it down until it’s a low simmer.
3. Simmer for 20 minutes, or until the rice is tender.
4. Stir in your drained black eyed peas to warm them, taste and adjust salt and pepper to your liking.
5. Garnish with fresh parsley if so desired and serve.
6. Leftovers keep well for up to 2 days, in an air-tight container.

Notes

Adapted from: Taste, Love & Nourish

Updated 7/16/2025 I omitted the two celery stalks and pinch of cayenne as my kids don’t like them, so we never use them and don’t miss them.

Don’t forget to pin this recipe now so you don’t lose it! This ensures you can easily find it whenever that Cajun craving strikes or you need a quick, allergy-friendly meal idea. Be sure to also check out my other allergy-friendly Pinterest Boards for a treasure trove of safe and delicious recipes, tips, and inspiration for living with food allergies. Your support and engagement mean the world to me, and sharing helps extend this valuable resource to more families.

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