Dante Carrillo
Traditional grits are made with boiled cornmeal or hominy, which are high in carbohydrates, making them unsuitable for keto diets. However, it is possible to make keto-friendly grits by substituting the cornmeal with cauliflower, lupin beans, or almond flour. These alternatives provide a similar texture and taste to traditional grits while significantly reducing the carb content. Additionally, cheese is a popular ingredient in keto grits, adding to the creamy and tasty flavour profile.
| Characteristics | Values |
|---|---|
| Can you eat grits on keto? | No, traditional grits are not keto-friendly due to their high carbohydrate content. |
| Keto-friendly grits alternatives | Cauliflower grits, lupin bean grits, chia seed grits, almond flour grits |
| Cheese used in keto-friendly grits | Cheddar, Parmesan, Cream cheese, Dairy-free alternatives |
| Additional ingredients | Butter, Cream, Bacon, Jalapenos, Scallions, Cajun seasoning, Black pepper |
| Nutritional Information | 217 calories, 3g net carbs, 8g protein, 16g fat |
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What You'll Learn
Keto-friendly cheese grits recipes
Regular grits are usually made with cornmeal, which is high in carbohydrates and not keto-friendly. However, there are several keto-friendly alternatives that can be used to make cheese grits. Here are some recipes to try:
Keto Cheese Grits with Chia Seeds
This recipe uses ground chia seeds to create a thick, grit-like consistency.
Ingredients:
- Chia seeds
- Broth or chicken broth
- Heavy cream
- Garlic powder
- Salt and pepper
- Butter
- Parmesan or grated parmesan cheese
Instructions:
- Heat a bottom-heavy saucepan to medium heat and add the broth. Allow the broth to reduce by half.
- While the broth reduces, pulse the chia seeds in a coffee grinder until ground.
- Remove the reduced broth from the heat and add in the ground chia seeds, heavy cream, garlic powder, salt, and pepper. Whisk to combine.
- Let the mixture sit for 5-10 minutes to thicken.
- Add in the butter and Parmesan and whisk to combine. If the mixture is no longer hot, return it to low heat and allow the butter and cheese to melt.
- Serve immediately.
Keto Cheese Grits with Lupin Beans
This recipe uses ground lupin beans instead of cornmeal, significantly reducing the carb content. Lupin beans have a slightly nutty flavor similar to cornmeal.
Ingredients:
- Lupin meal
- Butter
- Water
- Heavy cream
- Salt
- Jalapeños (optional)
- Cheddar cheese
Instructions:
- In a large skillet or saucepan, melt butter over medium heat.
- Add diced jalapeño and cook until softened (2-3 minutes). You can omit the jalapeños or substitute them with diced bell peppers for a milder flavor.
- Add lupin meal, water, heavy cream, and salt. Stir to combine.
- Bring the mixture to a boil and cook for another 5 minutes or until the lupin grits have thickened.
- Remove from the heat and serve.
Keto Cheese Grits with Cauliflower
This recipe uses riced cauliflower as a low-carb alternative to cornmeal. The texture is similar to classic grits, and the heavy cream and butter add richness while the cheese brings flavor.
Ingredients:
- Riced cauliflower
- Salt
- Pepper
- Heavy cream
- Butter
- Cheese (cheddar or other varieties)
Instructions:
- Rice the cauliflower using a food processor or blender until it is super fine, similar to cous cous but not as creamy as mashed cauliflower.
- In a large saucepan, bring chicken stock or water and salt to a boil.
- Add the riced cauliflower, cover, and cook over medium heat for about 15 minutes.
- Remove the lid and add in the butter, salt, and pepper. Cook until the cauliflower is tender.
- Add in the cheese and cream and mix well.
- Cook until the cauliflower grits reach your desired consistency.
- Serve hot, topped with extra cheese and butter if desired.
Feel free to experiment with different ingredients and toppings, such as crispy bacon bits, scallions, Cajun seasoning, or fried eggs, to make these keto cheese grits recipes your own! Just ensure that any additional ingredients are keto-approved.
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Cheese grits toppings and sides
Cheese grits are a versatile dish that can be served at any meal, from breakfast to supper. They are an ideal side dish and can be topped or served with a variety of ingredients.
Toppings
If you're looking to add some extra flavour to your cheese grits, consider adding some toppings. Cheese grits can be topped with crumbled bacon, sausage, or fried eggs for some extra protein. You can also add sauteed peppers and onions for some extra crunch and flavour. For a spicier option, add a pinch of red pepper flakes or some finely diced jalapenos. Fresh herbs like rosemary or thyme can also be sprinkled on top, and for a southwestern twist, try swapping out the cheddar for pepper jack and adding cilantro.
Sides
Cheese grits also pair well with a variety of side dishes. For breakfast, serve them with eggs, bacon, and toast or biscuits. They can also be served as a side dish with grilled shrimp, which is a classic combination. Other seafood options include grilled fish or fried catfish. For a heartier meal, serve them with savory grilled pork chops or a pork rib ragu.
Keto-Friendly Options
If you're following a keto diet, there are some specific options that will keep your meal low-carb. You can make keto-friendly grits using cauliflower or lupin beans instead of cornmeal, and top them with stir-fried mushrooms, scallions, or different types of cheese. Keep any added ingredients keto-approved. For a keto-friendly side dish, try a garlic shrimp recipe or some keto beef options like bourguignon, stroganoff, or coq au vin.
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Nutritional value of cheese grits
While traditional grits are not keto-friendly, there are several keto-approved alternatives that can be used to make cheese grits. These alternatives include cauliflower, lupin beans, and chia seeds.
Cauliflower is a popular substitute for grits on a keto diet. To make cauliflower grits, rice the cauliflower using a food processor until it has a couscous-like consistency. Cook the cauliflower in a saucepan with chicken stock, butter, salt, and pepper until tender. Then, add in cheese and cream, and cook until the desired consistency is achieved.
Lupin beans are another low-carb alternative to cornmeal grits. Lupin beans have a slightly nutty flavor similar to cornmeal, and when combined with butter, cheese, and toppings, they can be a tasty keto-friendly option.
For those who want a dairy-free option, heavy cream can be substituted with unsweetened almond milk or coconut milk, and dairy-free cheese alternatives can be used. Additionally, jalapeños are a common ingredient added to lupin bean grits for extra flavor. However, if you prefer a milder taste, they can be replaced with diced bell peppers or omitted altogether.
Chia seeds can also be used to make low-carb grits. To prepare chia seed grits, grind the chia seeds and soak them to create a thick, grit-like consistency. Combine the ground chia seeds with broth, heavy cream, garlic powder, salt, and pepper, and then add butter and cheese to taste.
While the nutritional value of cheese grits may vary depending on the specific ingredients and quantities used, they generally provide a good source of calcium, magnesium, potassium, and fiber.
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Making cheese grits dairy-free
Traditional cheese grits are made with a combination of water and heavy cream, butter, cheese, and grits. However, to make this recipe dairy-free, you can follow these steps:
Firstly, bring 4 cups of water to a boil in a 2-quart saucepan. You can also add salt to taste at this stage. If you want to add extra flavor, you can substitute the water with unsalted chicken broth or low-sodium vegetable broth.
Next, add 1 cup of 5-minute grits to the boiling water and cook over medium heat, stirring often, for about 5-7 minutes until thick. Turn off the heat and add nutritional yeast, seasonings, and dairy-free butter and sour cream. You can also use dairy-free cheese alternatives, with cheddar being the variety that works best with grits.
Finally, stir in any additional salt and pepper if needed and serve. You can also add some canned coconut milk to thin the grits out a bit and add some extra creaminess.
If you are making a keto-friendly version of this recipe, you can substitute the grits with cauliflower or lupin beans.
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Storing and reheating cheese grits
Storing Cheese Grits
If you have leftover cheese grits, you can store them in an airtight container in the refrigerator for 3-5 days. They can also be frozen for up to 3 months.
Reheating Cheese Grits
The best way to reheat cheese grits depends on the quantity of grits and the desired texture. Cheese grits can be reheated in the microwave, on the stovetop, or in the oven.
Microwave: For small portions, the microwave is a quick and easy option. Heat the grits on 50% power in 30-second intervals, stirring between each interval until the desired temperature is reached.
Stovetop: For larger quantities or if you prefer a smoother texture, reheat the grits on the stovetop. Add a splash of liquid such as water, milk, or broth to the grits in a small saucepan. Heat over low to medium heat, stirring frequently to prevent sticking.
Oven: For an oven-baked option, sprinkle the grits with cheese and place them in an oven-safe dish. Reheat in the oven at 350°F until warmed through. This method is especially good for a larger batch of cheese grits.
To maintain the creamy consistency of the grits during reheating, it is important to add a small amount of liquid and stir frequently. You can also enhance the flavour and texture of reheated cheese grits by adding toppings such as butter, cheese, or bacon bits.
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Frequently asked questions
Yes, you can eat cheese grits on keto, but they need to be made with low-carb ingredients. Traditional grits are made with cornmeal or hominy, which are high in carbohydrates.
There are several keto-friendly alternatives to cornmeal or hominy that you can use to make cheese grits, including cauliflower, lupin beans, almond flour, and chia seeds.
To make keto cheese grits with cauliflower, you need to rice the cauliflower using a food processor. Then, boil it in chicken stock for about 15 minutes. Add butter, salt, and pepper and cook until tender. Finally, add in the cheese and cream.
You can add various keto-approved ingredients to your cheese grits, such as bacon, shrimp, jalapeños, scallions, mushrooms, and different types of cheese. You can also experiment with different seasonings, such as Cajun seasoning.
