Cheese Grits: Keto-Friendly Or Carb-Loaded?

Cheese grits are a classic Southern dish, but are they keto-friendly? Traditional cheese grits are made from cornmeal and pack around 30g of net carbs per serving, making them unsuitable for a keto diet. However, it is possible to make keto-friendly cheese grits by substituting the cornmeal with low-carb alternatives like almond flour, lupin beans, or cauliflower. These recipes typically include other keto-approved ingredients such as butter, cheese, and cream, and can be served with shrimp, bacon, or sausage for a comforting and indulgent keto meal.

How to make keto cheese grits

Keto cheese grits are a low-carb take on a classic Southern dish. This recipe uses almond flour or lupin beans instead of cornmeal to keep the carb count low. Here is a step-by-step guide to making keto cheese grits:

Ingredients:

• Butter (salted or unsalted)
• Garlic (2 cloves, crushed)
• Cauliflower Rice (3 cups/300g/10oz, raw)
• White Pepper (1/4 teaspoon, ground)
• Corn Flavoring (3 drops)
• Heavy Cream (1/3 cup)
• Unsweetened Almond Milk (1/2 cup)
• Cheddar Cheese (3 ounces, shredded)
• Salt (1/2 teaspoon)

Optional Ingredients:

• Jalapeño (1, diced)
• Sharp Cheddar Cheese (2 cups, shredded)
• Superfine Almond Flour (1 cup)

Method:

• Place a saucepan over high heat and add butter and garlic. Sauté for 2 minutes.
• Add the cauliflower rice and sauté for another 2 minutes.
• Add salt, white pepper, cornbread flavoring, and heavy cream. Stir well.
• Bring the mixture to a simmer and add the almond milk.
• Continue simmering for 5-8 minutes until the cauliflower is tender.
• Stir in the cheddar cheese until well combined and melted.
• Remove from the heat and serve warm.

You can top your keto cheese grits with extra cheddar cheese and chopped parsley, if desired. This recipe makes approximately 4 servings, and each serving has around 4g of net carbs. You can also experiment with different ingredients and toppings, such as bacon, shrimp, or avocado, to make it your own!

Nutritional value of keto cheese grits

Keto cheese grits are a low-carb version of the classic Southern breakfast dish, cheese grits. This keto-friendly version typically uses almond flour, lupin beans, or cauliflower rice instead of cornmeal, which is high in carbohydrates.

Macronutrients

A serving of keto cheese grits made with almond flour has approximately 217 calories, 17g of fat, 3g of net carbs, and 8g of protein.

A serving of keto cheese grits made with cauliflower rice has about 241 calories, 21g of fat, 7g of net carbs, and 8g of protein.

A serving of keto cheese grits made with lupin beans has around 345 calories, 32g of fat, 3g of net carbs, and 12g of protein.

Micronutrients

The micronutrient profile of keto cheese grits will vary depending on the recipe and ingredients used. However, some common micronutrients found in keto cheese grits include:

• Vitamin A
• Vitamin C
• Calcium
• Iron
• Potassium
• Fiber
• Sugar

Additional Toppings and Ingredients

Keto cheese grits can be customised with various toppings and additional ingredients to enhance their flavour and nutritional profile. Some popular options include:

• Eggs
• Bacon
• Sausage
• Pulled pork
• Cajun shrimp
• Green onions
• Cherry tomatoes
• Spinach
• Avocado
• Jalapeno peppers
• Garlic
• Cheddar cheese
• Colby cheese
• Goat cheese
• Manchego cheese
• Parmesan cheese

Storage

Leftover keto cheese grits can be stored in the fridge for up to 3 days. Freezing is not recommended as it can make the grits watery when defrosted.

Keto cheese grits with shrimp

Ingredients:

• 4 tablespoons unsalted butter
• 1 jalapeño, diced (optional)
• 2 cups shredded sharp cheddar cheese (optional)
• 1 lb raw shrimp (thawed, deveined, peeled)
• 2 tablespoons olive oil
• 4-5 cloves garlic, minced
• 1 tablespoon minced fresh parsley
• 1/4 teaspoon cayenne pepper
• 1 small head cauliflower, about 3 cups
• 2 cups chicken broth
• 2 ounces cream cheese
• 1 cup shredded cheddar
• 1 tablespoon butter
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 3-4 tablespoons green onions for garnish

Method:

First, make the grits. Melt the butter over medium heat in a medium skillet. Add the diced jalapeño and cook until softened. Then, stir in the lupin meal, water, heavy cream, and salt. Bring the mixture to a boil, and cook for an additional 5 minutes or until thickened. Remove from the heat, and stir in the cream cheese and cheese until smooth and creamy. Set aside and keep warm.

Next, prepare the shrimp. Toss the shrimp with olive oil, salt, and pepper. Set aside. In a separate skillet, melt butter over medium heat. Add the garlic and cook for one minute. Add the shrimp to the skillet and cook for two minutes, then toss and cook for an additional 3 minutes or until the shrimp is pink and cooked through. Remove from the heat and toss with parsley and cayenne pepper.

Finally, assemble the dish. Serve a spoonful of keto grits and top with shrimp. Sprinkle with additional parsley or red pepper flakes, if desired.

Tips:

You can use frozen or fresh shrimp, but it is best to use fresh medium to large shrimp. Avoid precooked shrimp, as you want the flavours of the spices to cook into the seafood. If you want to reduce the spice level, omit the jalapeno.

Nutritional Information:

A heaping cup of cheesy cauliflower grits and about 1/4 of a pound of cajun shrimp with cream sauce comes to less than 5 net carbs per serving.

Enjoy your keto-friendly cheese grits with shrimp!

Keto cheese grits with bacon

Ingredients:

• 1 cup super fine almond flour
• 1 cup water
• 1/2 teaspoon salt, or to taste
• 1/2 cup shredded sharp cheddar cheese
• 6 strips of bacon, chopped

Optional Ingredients:

• Eggs
• Green onions
• Cherry tomatoes
• Spinach
• Pico de Gallo
• Avocado
• Jalapeno Peppers
• Garlic
• Colby, goat, Manchego, or Parmesan cheese

Instructions:

• Mix together the almond flour, water, and salt in a medium-size saucepan.
• Bring to a boil over medium heat, whisking occasionally, for 4-5 minutes. Once the mixture is boiling, whisk continuously for 1 to 2 minutes, until it visibly thickens.
• Remove from the heat and stir in the cheese. Mix until melted and combined.
• Fry the bacon in a separate pan until crispy.
• Top the grits with the crispy bacon and any other desired toppings.

Tips:

• For a more indulgent dish, you can add heavy cream and butter to the grits, as well as extra cheese on top.
• For a more savory dish, add garlic to the grits while cooking.
• If you're not a fan of almond flour, you can try using lupin beans or cauliflower rice instead. Just be aware that lupin beans have a slightly nutty flavor, and cauliflower rice might not provide the same grit-like texture.

Keto cheese grits with sausage

Ingredients:

• 1 cup super fine almond flour
• 1 cup water
• 1/2 teaspoon salt, or to taste
• 1/2 cup shredded sharp cheddar cheese
• 1 pound bulk spicy pork sausage
• 3 tablespoons butter
• 1/4 teaspoon hot pepper sauce

Optional:

• 1 jalapeño, diced
• 2 cups shredded sharp cheddar cheese
• 2 tablespoons salted butter
• 2 cloves of garlic, crushed
• 3 cups (300g/10oz) of raw cauliflower rice
• 1/4 teaspoon of white pepper, ground
• 3 drops of corn flavouring
• 1/3 cup of heavy cream
• 1/2 cup of unsweetened almond milk

Method:

• Mix together the almond flour, water, and salt in a medium-size saucepan.
• Bring to a boil over medium heat, whisking occasionally, for 4-5 minutes. Once the mixture is boiling, whisk continuously for 1 to 2 minutes, until it visibly thickens.
• Remove from the heat and stir in the cheese. Mix until melted and combined.
• In a separate pan, cook the sausage over medium-high heat, stirring until the sausage is crumbly and lightly browned. Drain off the grease and set the sausage aside.
• If you would like to add the optional jalapeño and extra cheese, melt butter over medium heat in a large skillet or saucepan. Add the diced jalapeño and cook until softened (2-3 minutes). Then, add the shredded cheese and stir until combined.
• Combine the cheese grits, sausage, and optional jalapeño and cheese mixture.

Tips:

• You can also use mild sausage and less hot sauce if you prefer less spice.
• This recipe can be prepared up to the baking stage and refrigerated or frozen until ready to finish.
• To make the keto cheese grits even more indulgent, top with grilled shrimp or extra cheddar cheese and chopped parsley.

Frequently asked questions