Low-Carb Shrimp and Grits Recipe - Simply So Healthy (2024)

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This delicious low-carb shrimp and grits recipe uses cheesy cauliflower puree instead of grits. The “grits” are topped with andouille and shrimp in a creamy sauce with a kick of spice.

Low-Carb Shrimp and Grits Recipe - Simply So Healthy (2)

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These low-carb shrimp and grits are creamy and dreamy. The “grits” are cheesy goodness with butter, cream and garlic. A bit of heat from a jalapeño pepper and a pop of flavor from green onions makes them a dish people from the Lowcountry dream about. With “grits” this flavorful, no one will know that these “grits” aren’t really grits, but, in fact, a low-carb cauliflower puree. Top off the “grits” with shrimp, bacon and andouille sausage in a rich, creamy sauce with loads of flavor and a hint of heat and we have an amazing low-carb dish.

Low-Carb Shrimp and Grits Recipe - Simply So Healthy (3)

Shrimp and grits are a traditional dish of the Lowcountry. It seems like every town and every restaurant makes a slightly different version and each considers their recipe the best. We visit the Lowcountry several times a year and my husband considers himself quite a shrimp and grits connoisseur. He orders the dish several times on each trip. While I usually order something more low-carb, thankfully my husband doesn’t mind me taking a taste from his plate each time–as long as I don’t take too much. I have used these tastings, as well as lots of research on shrimp and grits recipes, and taken what I like best about each recipe and compiled it in this one. Yep, this recipe contains the best of the best.

While there are loads of variations in recipes for shrimp and grits, usually there are two things you can count on when you order this dish–shrimp and grits. However, with this recipe, I admit, I’ve taken a bit of an artistic license by using cauliflower instead of grits.

The reason for this variation is that grits are by nature, not low carb. In fact, they are rather loaded with carbs. Due to this, I had to find a suitable substitute. I found that cauliflower makes a very believable stand-in for the grits. The vegetable’s subtle flavor takes on the cheesy and spicy flavors beautifully. Consequently, the final dish turned out even better than I hoped. In fact, even my husband, self-proclaimed shrimp and grits connoisseur, gave it two thumbs up.

Enjoy!

-Annissa


Low-Carb Shrimp and Grits Recipe - Simply So Healthy (4)

Low-Carb Shrimp and Grits Recipe - Simply So Healthy (5)

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Low-Carb Shrimp and "Grits"

This delicious low-carb shrimp and "grits" recipe uses cheesy cauliflower puree instead of grits. The "grits" are topped with andouille and shrimp in a creamy sauce with a kick of spice.

Servings 8

Author Annissa Slusher

Ingredients

For the cauliflower "grits"

  • one head cauliflower cut into florets
  • 1/4 cup grass-fed heavy cream
  • 4 ounces sharp cheddar cheese grated
  • 2 Tablespoon grass-fed butter
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/2 jalapeno pepper finely chopped
  • 1 Tablespoon parsley chopped
  • 1 green onion thinly sliced

For the shrimp

  • 4 slices of bacon chopped
  • 2 links about 1/2 pound andouille sausage, quartered lengthwise, then sliced in 1/2 inch pieces cross-wise
  • 1 Tablespoon grass-fed butter
  • 1 pound raw shrimp peeled and deveined
  • 2 green onion white part only finely chopped; green part sliced and reserved
  • 1 clove garlic crushed
  • 1 Tablespoon white wine vinegar
  • 1/2 cup dry white wine
  • 1 cup heavy cream
  • dash red chili flakes
  • sea salt and freshly ground pepper to taste
  • 1 Tablespoon parsley chopped

Instructions

  1. For the cauliflower "grits"

  2. Steam the cauliflower florets in a covered steamer until tender, about 10-15 minutes.

  3. In a food processor, add steamed cauliflower florets, cream, cheese, butter, salt and pepper.

  4. Process until smooth.

  5. Add jalapeño and parsley. Pulse a few times to combine.

  6. Pour into a bowl and stir in green onion.

For the shrimp

  1. Place paper towels on a plate and reserve for draining bacon,sausage and shrimp.

  2. Heat a medium skillet over medium high heat. Add bacon pieces.

  3. Cook bacon, stirring occasionally until crisp. Remove to prepared plate.

  4. Discard all but one tablespoon bacon grease.

  5. Add sausage to the pan and cook, stirring occasionally, until slightly brown and cooked through. Remove to the prepared plate.

  6. Melt the butter in the skillet.

  7. When butter no longer foams, add the shrimp. When shrimp has browned on one side, flip to brown the other side. Season lightly with sea salt. When both sides of the shrimp are brown, and they are cooked through, remove them from the pan and place on the plate with the bacon and sausage.

  8. Add white part of the green onion to the pan and cook, stirring frequently, until edges are browned. Add garlic and cook, stirring constantly, for one minute.

  9. Add vinegar to the pan and boil, stirring up browned bits until it is a syrupy consistency.

  10. Add white wine to the pan and bring to a boil. Simmer, stirring occasionally, until reduced to a light syrup consistency.

  11. Add cream, chili flakes, salt and pepper. Bring to a simmer. Simmer, stirring frequently, until sauce is thickened.

  12. Return bacon, sausage and shrimp to skillet with the cream sauce. Stir in parsley. Taste and adjust seasoning if desired.

To serve

  1. Pour the shrimp mixture over a dollop of cauliflower "grits". Garnish with addition green onions or parsley if desired.

Recipe Notes

Per serving: Calories: 428
Fat 30.6 grams
Carbs 18.1grams
Fiber 6.5 grams
Net carbs: 11.6

  1. Low-Carb Shrimp and Grits Recipe - Simply So Healthy (7)

    Jewel Eliese on September 17, 2016 at 11:52 am

    Oh this is definitely something we would make for dinner. Looks amazing. I just love your photos as well. Lovely.

    Thanks!

    Reply

  2. Low-Carb Shrimp and Grits Recipe - Simply So Healthy (8)

    GLAM ROCK GIRL on September 17, 2016 at 1:02 pm

    Beautiful photography! These Low Carb Shrimp and Grits look so good!!! <3 Can't wait to try them!

    Reply

  3. Low-Carb Shrimp and Grits Recipe - Simply So Healthy (9)

    Kathy Brown on September 19, 2016 at 7:35 am

    Love this recipe. I just started a low carb diet and this is something I think my family would truly enjoy.

    Reply

  4. Low-Carb Shrimp and Grits Recipe - Simply So Healthy (11)

    Chrissa - Physical Kitchness on September 19, 2016 at 9:46 am

    Growing up in the Midwest, grits wasn’t really a thing. Wasn’t until I was an adult until I tried them. This dish looks SO good and your photos are amazing!

    Reply

  5. Low-Carb Shrimp and Grits Recipe - Simply So Healthy (12)

    Kristen Kavan on September 19, 2016 at 1:31 pm

    cauliflower grits! This is genius! I LOVE grits so much but never make them because they don’t feel super healthy to me. I love this idea! I cannot wait to try!

    Reply

    • Low-Carb Shrimp and Grits Recipe - Simply So Healthy (13)

      Harper and Annissa Slusher on September 19, 2016 at 4:38 pm

      Thank you! We love making low-Carb substitutes with cauliflower- These ‘grits’ definitely taste surprisingly real!

      Reply

  6. Low-Carb Shrimp and Grits Recipe - Simply So Healthy (14)

    Lauren on September 19, 2016 at 2:41 pm

    I love cauliflower rice and this is a wonderful idea to make it into ‘grits’ Looks awesome!

    Reply

    • Low-Carb Shrimp and Grits Recipe - Simply So Healthy (15)

      Harper and Annissa Slusher on September 19, 2016 at 4:38 pm

      Thank you!

      Reply

  7. Low-Carb Shrimp and Grits Recipe - Simply So Healthy (16)

    leah on September 19, 2016 at 4:37 pm

    I love cauliflower anything, and this as grits sounds amazing, I can’t wait to try it!

    Reply

    • Low-Carb Shrimp and Grits Recipe - Simply So Healthy (17)

      Harper and Annissa Slusher on September 19, 2016 at 5:16 pm

      Thank you, I hope you like it!

      Reply

  8. Low-Carb Shrimp and Grits Recipe - Simply So Healthy (19)

    Amanda @ Anchored to Sunshine on September 20, 2016 at 5:43 am

    This looks delicious! You can never go wrong with shrimp and grits 🙂 Also I love that you are a mother daughter blogging team!

    Reply

  9. Low-Carb Shrimp and Grits Recipe - Simply So Healthy (20)

    Corde the Writer on September 20, 2016 at 11:08 am

    I’ve substituted cauliflower for a lot of things but never did I think I could for grits. This is definitely work a try because I try to maintain a low-carb way of eating.

    Reply

  10. Low-Carb Shrimp and Grits Recipe - Simply So Healthy (21)

    Becca Wilson on September 20, 2016 at 4:24 pm

    Shrimp and grits is one of my favorite meals. Your recipe looks delicious!

    Reply

  11. Low-Carb Shrimp and Grits Recipe - Simply So Healthy (22)

    Amanda on September 21, 2016 at 6:20 am

    This looks amazing!! I love shrimp!

    Reply

  12. Low-Carb Shrimp and Grits Recipe - Simply So Healthy (23)

    Pharm Hiker on February 10, 2018 at 8:34 am

    made these last night for dinner. I’m on a low carb diet and had already tried a few other shrimp and grits recipes…they were ok but nothing like this recipe. really like the flavor of the cauliflower grits…very creamy with some kick.
    Instead of cheddar I used some smoked gouda I already had in the fridge, and I used frozen riced cauliflower and prepared as directed on package, then did the rest per the recipe. I did not taste any hint of cauliflower in the grits…they were very flavorful. I also left out the onions on this dish and saved a few carbs.
    definitely a keeper!

    Reply

    • Low-Carb Shrimp and Grits Recipe - Simply So Healthy (24)

      Harper and Annissa Slusher on February 10, 2018 at 7:47 pm

      Thanks so much!I bet the smoked gouda tasted amazing in the cauliflower! Sometimes, when I leave out onions, I’ll add a bit of onion powder to give the flavor with fewer carb. I’m glad you liked the recipe!
      Annissa

      Reply

      • Low-Carb Shrimp and Grits Recipe - Simply So Healthy (25)

        Pharm Hiker on April 7, 2018 at 3:32 pm

        great idea on the onion powder. Will be making this again tonight and will give that a try. I was thinking about cutting the cream in half and substituting with almond milk instead…any thoughts? At 50 calories a tablespoon I was wanting to cut down on some of the calories in the recipe, and 1 cup of cream for the shrimp would be about 800 calories alone!

        Reply

        • Low-Carb Shrimp and Grits Recipe - Simply So Healthy (26)

          Harper and Annissa Slusher on April 8, 2018 at 1:44 pm

          I use cream because many of my followers are on a low-carb high-fat diet and are looking for a little extra fat in their diet. If you would like a lower fat version, I think it would be fine to substitute a portion of the cream with almond milk, but this will affect the thickness of the sauce. In this recipe, the cream thickens the sauce. You may be able to use a bit of xanthan gum or other thickener to adjust for this. Good luck!

          Annissa

          Reply

          • Low-Carb Shrimp and Grits Recipe - Simply So Healthy (27)

            Manos on February 21, 2019 at 9:57 am

            Maybe 1/4 teaspoon of xanthan gum would help.

    • Low-Carb Shrimp and Grits Recipe - Simply So Healthy (28)

      Angela on January 30, 2020 at 10:34 pm

      The ingredient list calls for cream, the instructions say cream cheese. Which did you use?

      Reply

      • Low-Carb Shrimp and Grits Recipe - Simply So Healthy (29)

        Annissa Slusher on January 31, 2020 at 8:54 am

        Angela,
        In step three, I say “cream, cheese, …” In this step, I am referring to the heavy whipping cream and the cheddar cheese that are listed in the ingredients.
        -Annissa

        Reply

  13. Low-Carb Shrimp and Grits Recipe - Simply So Healthy (30)

    Ted on February 10, 2018 at 9:54 pm

    OK, no one else in the comments seems to have actually made this. I this evening and it absolutely ruled.

    Reply

    • Low-Carb Shrimp and Grits Recipe - Simply So Healthy (31)

      Harper and Annissa Slusher on February 10, 2018 at 10:53 pm

      Thank you so much!
      -Annissa

      Reply

  14. Low-Carb Shrimp and Grits Recipe - Simply So Healthy (32)

    Dorothy Pepper on July 22, 2018 at 5:42 pm

    Isn’t this also Gluten Free?

    Reply

    • Low-Carb Shrimp and Grits Recipe - Simply So Healthy (33)

      Harper and Annissa Slusher on July 25, 2018 at 11:13 am

      Yes, all of my recipes are gluten free as long as you watch out for hidden gluten in the ingredients you use. In this recipe, watch out for the sausage as this will sometimes contain gluten.
      -Annissa

      Reply

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Low-Carb Shrimp and Grits Recipe - Simply So Healthy (2024)

FAQs

Are grits OK for low carb diet? ›

Are Grits High in Carbohydrates? As mentioned above, grits are made solely from corn—a high starch, high carb food. A typical serving size of our Creamy White Corn Grits contains 32 grams of total carbohydrates.

How many carbs are in shrimp and grits? ›

Calories in Homemade Shrimp and Grits
Calories280.0
Potassium473.0 mg
Total Carbohydrate31.0 g
Dietary Fiber2.0 g
Sugars1.0 g
7 more rows

What is a healthy substitute for grits? ›

I found that cauliflower makes a very believable stand-in for the grits.

What are keto grits made of? ›

Most keto grits recipes use cauliflower as a replacement for cornmeal. Unfortunately, cauliflower grits don't taste like real grits. It tastes like cheesy cauli rice. Using lupin meal instead will be your go-to recipe for grits instead of cauliflower grits.

Can you lose weight eating grits everyday? ›

Can grits help with weight loss? If losing weight is your goal, grits may not be the best food. They are high in carbs and are often served with high-calorie foods like cheese, butter, and milk. For weight loss, it may be better to turn to other whole grains or high-protein foods.

How many carbs should I eat if I want to lose weight? ›

Losing weight requires you to burn more calories than you consume. Experts say you should aim to burn 500 calories more than what you eat each day. As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight.

Is shrimp good for low carb? ›

So, is shrimp low-carb? Definitely. Shrimp has just 0.2 grams of carbs in a 3-ounce serving; although shrimp come in different sizes, this is roughly 3-5 shrimp. Shrimp has less than a gram of fat per serving that comes from omega-3 fatty acids and polyunsaturated fats that are beneficial to your body.

Which has less carbs rice or grits? ›

Grits, like all whole grains, have three main components in their kernels: the hull, germ, and inner starch. Corn has more sugars and protein, but rice is higher in calories and carbohydrates because of its starch content.

Why do people eat shrimp and grits? ›

Shrimp has a distinct seafood aroma, and shrimp flavor/taste, with a firm texture; grits are a bland flavored, creamy textured (corn) dish that goes well with butter - for some diners (myself included) the combination is attractive because the shrimp aroma and taste over powers the bland grits and the entire dish is ...

What are the healthiest grits to buy? ›

But if you're looking for a health-conscious option, certain types of grits can be healthier than others. Stone-ground grits, made from whole corn kernels, contain more vitamins and minerals than regular, highly processed grits.

Are Quaker Instant grits healthy? ›

While stone ground grits provide all the nutrients of a whole grain, the most commonly consumed grits are regular and instant versions that have been processed—They have less fiber, vitamins and minerals.

What can I use as a substitute for grits? ›

Polenta and grits can be substituted for each other with comparable results, though polenta tends to be a more refined, slightly finer product than grits.

Can you eat oatmeal on a low-carb diet? ›

2. Oatmeal. If you're going to have a big bowl of carbs—even on a low-carb diet—make it oatmeal. Oats contain beta-glucan, which helps slow digestion and improve blood cholesterol levels, according to a 2019 review in Nutrients.

How much oatmeal can I eat on keto diet? ›

Regular rolled, quick-cooked oatmeal is not considered a keto-friendly food. One cup of oatmeal contains around 47 grams (g) of net carbohydrates. When you factor in your carbs from other food sources, even half a cup of oatmeal can exceed your daily allowance of carbs in a keto diet.

How many carbs per day? ›

How many carbohydrates do you need? The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. So if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day.

How many net carbs in a bowl of grits? ›

How Many Net Carbs Are In Grits? A cup of your grits has 38 grams of carbs, with 2 of those grams being dietary fiber. That means there are 36 net carbs in a cup of standard grits.

Can you eat oatmeal on a low carb diet? ›

2. Oatmeal. If you're going to have a big bowl of carbs—even on a low-carb diet—make it oatmeal. Oats contain beta-glucan, which helps slow digestion and improve blood cholesterol levels, according to a 2019 review in Nutrients.

Are grits fast or slow carbs? ›

It depends what exactly your diet is looking to have or avoid. Grits without milk or honey are low in sugar and relatively moderate sources of carbohydrates via the slowly broken down starch they contain. These starches are indeed carbs, but they are much less likely to cause weight gain if eaten in moderation.

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