Grits On Keto: Good Or Bad?

Traditional grits are made from cornmeal and are therefore not keto-friendly, with a single cup containing 84.9g net carbs and 93.8g total carbs. However, it is possible to make keto-friendly grits by substituting the cornmeal with low-carb alternatives such as cauliflower, lupin beans, or almond flour. These alternatives have a similar texture to regular grits and can be loaded up with toppings such as jalapeños and cheddar cheese to create a comforting and delicious keto-approved meal.

Cauliflower as a replacement for cornmeal

How to Prepare Cauliflower

To make cauliflower grits, you'll first need to rice the cauliflower. You can do this by using a food processor with a blade attachment. You're aiming for a couscous-like consistency.

Cauliflower and Cornmeal Textures

Cauliflower is a versatile vegetable that can be used in a variety of dishes. When used as a substitute for cornmeal, it provides a similar texture. However, cornmeal has a crunchier texture compared to cauliflower, which tends to be softer, especially when roasted. To achieve a crunchier texture with cauliflower, you can roast it for a shorter period or add a cornmeal crust.

Taste Comparison

While cauliflower is a suitable substitute for cornmeal in terms of texture, it does not have the same flavour. Cornmeal has a distinct corn flavour, whereas cauliflower has a milder taste. To enhance the flavour of cauliflower grits, additional ingredients such as butter, cheese, and seasonings are often added.

Cauliflower Grits Recipes

Ingredients:

• Cauliflower
• Butter
• Cheese (cheddar or parmesan)
• Cream
• Salt
• Pepper

Instructions:

• Rice the cauliflower using a food processor.
• Cook the cauliflower in a saucepan with butter, salt, and pepper until tender.
• Add cheese and cream to the cauliflower and mix well.
• Continue cooking until the desired consistency is achieved.

You can serve cauliflower grits as a side dish or pair it with shrimp, fish, or chicken for a more substantial meal.

Advantages of Using Cauliflower

Using cauliflower as a replacement for cornmeal offers several benefits. Firstly, it is a low-carb option, making it suitable for keto or low-carb diets. Secondly, cauliflower is a versatile vegetable that can be prepared in various ways, allowing for customization to suit different tastes and preferences. Finally, cauliflower is a good source of nutrients, including fibre, vitamins, and minerals.

Using almond flour instead of cornmeal

While grits are typically made with cornmeal, which is not keto-friendly due to its high carbohydrate content, there are alternative ingredients you can use to make keto-friendly grits. One such alternative is almond flour.

How to Make Keto-Friendly Grits with Almond Flour

To make keto-friendly grits with almond flour, you'll need the following ingredients:

• Almond flour (superfine blanched almond flour is recommended)
• Chicken broth or water
• Cheese (grated Parmesan, shredded sharp cheddar, or mild cheddar cheese)
• Black pepper (optional)

Here's a step-by-step guide to preparing your keto grits:

• Add the almond flour and broth or water to a saucepan over medium heat.
• Bring the mixture to a slow boil.
• Turn the heat down to low and continue cooking until the mixture thickens. This usually takes around 5-6 minutes.
• Turn off the heat and stir in the black pepper and cheese of your choice.

Tips for Cooking and Serving:

Use less per serving than you would with regular grits. Almond grits are more filling due to the higher fat content in almonds.

• After bringing the mixture to a boil, turn the heat down to low to prevent the mixture from popping.
• For a creamier texture, add a little heavy cream and/or cream cheese.
• Enhance the flavour by topping your grits with crispy bacon bits, sliced green onions, or a fried egg.
• For a more authentic Southern taste, add a little Cajun seasoning.

Storing Leftovers:

You can store any leftover keto grits in an airtight container in the refrigerator for up to 5 days.

Variations and Substitutions:

While the above recipe provides a basic framework, feel free to experiment with different ingredients and toppings to make it your own. Here are some ideas:

• Instead of chicken broth, you can use bone broth or broth paste mixed with water.
• If you don't have shredded cheese, you can use grated Parmesan cheese.
• For a dairy-free option, omit the cheese and add more seasonings or spices to taste.
• For a heartier meal, serve your almond flour grits with sausages, mushrooms, and scallions, or roasted vegetables.

Nutritional Information:

A cup of traditional grits contains 36 grams of net carbs. In contrast, a cup of almond flour grits has only about 6 grams of net carbs, making it a much better option for those on a keto diet.

So, if you're craving a comforting bowl of grits but want to stick to your keto diet, almond flour grits are a delicious and satisfying option to try!

Grits with shrimp

Ingredients:

• 4 cups of cauliflower florets
• 4 tablespoons of unsalted butter
• 1/2 cup of shredded parmesan or cheddar cheese
• 1/2 teaspoon of kosher salt
• 1/2 teaspoon of ground black pepper
• 1 tablespoon of minced garlic
• 1 pound of shrimp, shelled and deveined
• 2 teaspoons of Cajun seasoning
• 2 tablespoons of lemon juice
• 1/4 cup of chopped parsley

Optional:

• 1/2 cup of heavy whipping cream
• 1 jalapeño, diced
• 2 cups of shredded sharp cheddar cheese
• 4 slices of bacon, chopped
• 1 cup of thinly sliced scallions
• 1 large clove of garlic, minced

Method:

For the Grits:

• If using a stovetop, bring water (or chicken broth/stock or milk) to a boil in a medium saucepan. You can also use a rice cooker for a more hands-off approach.
• Add the grits and salt. If using a stovetop, simmer with a lid on for about 20 minutes, until the water has been absorbed.
• Turn off the heat and add butter, heavy cream (if using), and cheese. Stir until you get a creamy, thick texture.
• Make any necessary seasoning adjustments.

For the Shrimp:

• Fry the bacon in a large skillet until browned and crisp. Drain the excess fat.
• In the same skillet with the bacon grease, add the shrimp in a single layer and season with salt and pepper. You can also add other seasonings like Cajun Seasoning, Creole seasoning, or cayenne pepper.
• Cook for about 1 minute on the first side, then flip and cook for another minute or until the shrimp are just barely cooked through.
• Add garlic, sliced green onions, fresh lemon juice, and the crisped bacon back to the pan. You can also add a couple of dashes of hot sauce if you want some heat.
• Stir everything and cook for another minute or two. Be careful not to overcook the shrimp.

Serving:

• Spoon some cheesy grits into a shallow bowl or plate.
• Add the shrimp on top and garnish with extra sliced scallions, if desired.
• Serve immediately and enjoy!

Tips:

• Choose the right grits – Avoid quick grits or "instant grits." Instead, opt for stone-ground grits that are medium in coarseness to get a creamy texture with a bit of bite.
• Get the big shrimp – Go for larger shrimp (no smaller than 16/20 size) to get a more lobster-like texture and experience.
• Use good-quality bacon – Thicker-cut, artisanal bacon will provide a meatier bite that pairs well with the shrimp.

Storage and Reheating:

• Store leftovers in an airtight container in the fridge for up to 5 days or freeze for up to 2 months.
• Reheat in the microwave at 60% power in 30-second intervals, stirring often to redistribute heat and prevent overcooking.

Variations:

• You can use either farmed or wild shrimp. Wild shrimp will have a bit more flavour, but farmed shrimp will also work well in this recipe.
• For a dairy-free version, omit the butter, cream, and cheese. However, this will sacrifice the creamy and cheesy taste that is a hallmark of this dish.
• If you're not a fan of shrimp, you can substitute it with fish, chicken, or other proteins of your choice.
• To make it spicier, add diced jalapeño peppers to the grits while cooking.

Nutritional Information:

A single serving of this Keto-friendly Shrimp and Grits has only about 7 net carbs, making it a delicious and indulgent comfort food without the carb overload.

Keto grits recipes

Grits are typically made from cornmeal, which is high in carbohydrates. A cup of cornmeal contains 84.9g net carbs and 93.8g total carbs, making it unsuitable for a keto diet. However, you can still enjoy grits while on keto by using low-carb substitutes such as cauliflower or almond flour.

Keto Grits with Shrimp

This recipe replaces traditional grits with cauliflower and is served with cajun-seasoned shrimp. It's a delicious and indulgent comfort food that won't compromise your keto diet.

Ingredients:

• 400 grams Cauliflower
• 50 grams Heavy Whipping Cream
• 50 grams Cheddar Cheese
• 30 grams Butter
• 500 ml Chicken Stock
• 1/4 Tsp Black Pepper
• 1 Tsp Chopped Parsley
• 1 Tsp Cajun Seasoning
• 1/2 Tsp Black Pepper
• 1 Tsp Chives/Spring Onion Green for Garnish
• 1/2 Tsp Smoked Paprika

Directions:

• Using a food processor, rice the cauliflower using the blade attachment until it resembles a cous cous consistency.
• In a large saucepan, bring the chicken stock to a boil and add the cauliflower. Cover and cook on medium heat for about 15 minutes.
• Remove the lid, add butter, salt, and pepper, and cook until the cauliflower is tender.
• Add cheese and cream, stirring until combined.
• Continue cooking until the cauliflower grits reach your desired consistency.
• For the shrimp and bacon topping, season and fry the prawns and bacon in a pan. Add the garlic and parsley, then serve on top of the grits.

Keto Shrimp and Grits

This recipe uses cauliflower florets as a substitute for traditional grits and is served with cajun-seasoned shrimp. It's a quick and easy dish that's perfect for breakfast or dinner.

Ingredients:

• 1 tablespoon Butter
• 1 tablespoon Minced Garlic
• 1 pound Shrimp, shelled and deveined
• 2 teaspoons Cajun Seasoning
• 2 tablespoons Lemon Juice
• 1/4 cup Chopped Parsley
• 4 cups Cauliflower Florets
• 2 tablespoons Butter
• 1/2 cup shredded parmesan cheese
• 1/2 teaspoon Kosher Salt
• 1/2 teaspoon Ground Black Pepper

Directions:

• Cook the cauliflower florets in water for 5 minutes until softened, then drain the excess water.
• Add butter, cheese, salt, and pepper, and puree with an immersion blender. Add a little cream to thin if needed.
• In a 10-inch skillet, heat butter on medium-low heat. Add garlic and sauté for 30 seconds.
• Add shrimp, Cajun seasoning, and cream, and cook until the shrimp are cooked through (about 5 minutes). Mix in lemon juice and parsley.
• Serve the shrimp on top of mounds of the cauliflower grits.

Keto Grits with Lupin Beans

This recipe uses lupin beans instead of cornmeal or cauliflower to create a low-carb, keto-friendly version of grits. It's super easy to make and can be loaded up with jalapeños and cheddar cheese for extra flavour.

Ingredients:

• 4 tablespoons unsalted butter
• 1 jalapeño, diced (optional)
• 2 cups shredded sharp cheddar cheese (optional)
• Lupin meal
• Water
• Heavy cream
• Salt
• Cream cheese

Directions:

• In a large skillet or saucepan, melt butter over medium heat. Add diced jalapeño and cook until softened (2-3 minutes).
• Add lupin meal, water, heavy cream, and salt. Stir to combine, then bring to a boil. Continue cooking for another 5 minutes or until the grits have thickened.
• Remove from heat and stir in cream cheese and cheese until combined.

Keto Grits with Almond Flour

This recipe uses almond flour as a low-carb substitute for traditional grits. It's a quick and easy dish that's perfect for breakfast or as a side dish.

Ingredients:

• 1 cup Almond Flour, super fine, and blanched
• 1 cup water, or 1 cup chicken broth
• 1.5 tsp Chicken Better than Bouillon, skip if using chicken broth or bone broth
• 1/4 tsp Black Pepper, or more to taste
• 1/4 cup cheddar cheese, finely shredded

Directions:

• Add the almond flour and broth to a non-stick saucepan over medium heat.
• Bring the mixture to a slow boil, then turn the heat to low.
• Stir occasionally until the mixture reduces and thickens (about 5-6 minutes).
• Turn off the heat and stir in the black pepper and cheese of your choice.

Low-carb additions to keto grits

Keto grits are a low-carb alternative to the classic Southern breakfast dish, grits. While grits are traditionally made from cornmeal and have a high carbohydrate content, keto grits are made with low-carb substitutes such as almond flour, lupin beans, or cauliflower. Here are some ideas for low-carb additions to your keto grits:

Proteins

• Eggs
• Bacon
• Sausage
• Pulled pork
• Cajun shrimp
• Fish
• Chicken

Vegetables

• Green onions
• Cherry tomatoes
• Spinach
• Pico de Gallo
• Avocado
• Jalapeno peppers
• Garlic

Cheeses

• Cheddar
• Colby
• Goat
• Manchego
• Parmesan
• Smoked gouda
• Cream cheese

Seasonings

• Cajun seasoning
• Black pepper
• Smoked paprika
• Salt

Frequently asked questions