Dante Carrillo
Grits are a traditional Southern dish made from ground corn boiled in milk, water, broth, or a mix of these three. They are rich in vitamins and minerals but are also high in carbohydrates, with a cup of dry uncooked white corn grits containing about 116g of carbs. This presents an issue for those on a keto diet, which involves keeping daily carb intake between 20g and 50g. However, it is possible to make keto-friendly grits by substituting cornmeal with low-carb alternatives such as cauliflower, almond flour, or lupin beans. These recipes allow people on keto diets to enjoy grits without the carbs, although some may find the taste inferior to traditional grits.
| Characteristics | Values |
|---|---|
| Carbohydrates in a cup of grits | 36g net carbs |
| Average daily carb intake on a keto diet | 20g-50g |
| Carbohydrates in keto grits | 3g net carbs |
| Ingredients in keto grits | Cauliflower, almond flour, chicken broth, cheese, black pepper, butter, cream, lupin beans |
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What You'll Learn
- Grits are high-carb, so they are not keto-friendly
- Keto grits recipes use low-carb alternatives like cauliflower and almond flour
- Keto grits can be made with ground lupin beans instead of cornmeal
- Keto grits can be served with shrimp, bacon, sausage, eggs, and cheese
- Keto grits are a low-carb alternative to the traditional Southern dish
Grits are high-carb, so they are not keto-friendly
Grits are a traditional Southern dish made from ground corn boiled in milk, water, broth, or a combination of these. They are typically served with shrimp and bacon bits, or as a side dish.
While grits are rich in vitamins and minerals, they are also high in carbohydrates. A cup of dry uncooked white corn quick grits contains about 116g of carbohydrates. A 257g cup of cooked regular grits has about 38g of carbs, with some sources stating 36g, and others 30g.
Since most people on the keto diet aim to keep their daily carb intake between 20g and 50g, grits are not considered keto-friendly.
However, it is possible to make keto-friendly grits by substituting cornmeal with low-carb alternatives like cauliflower, almond flour, or lupin beans. These alternatives allow people on a keto diet to enjoy the taste and texture of grits without consuming a large number of carbohydrates.
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Keto grits recipes use low-carb alternatives like cauliflower and almond flour
Traditional grits are made from ground corn boiled in milk, water, broth, or a combination of these three. They are a staple in Southern comfort food but are not keto-friendly due to their high carbohydrate content. A cup of dry uncooked white corn, quick grits, for example, has about 116g of carbs, while a 257g cup of cooked regular grits has about 38g of carbs.
However, you can make keto-friendly grits by substituting cornmeal with low-carb alternatives like cauliflower and almond flour. Here are some recipes to consider:
Keto Grits with Almond Flour
This recipe by Dr. Davinah uses almond flour, chicken broth, and cheese to create a low-carb version of the classic Southern side dish. It takes less than 10 minutes to prepare and yields a mealy and grainy texture. Here are the steps:
- Add almond flour and broth to a non-stick saucepan over medium heat.
- Bring the mixture to a slow boil.
- Turn the heat to low and stir occasionally until the mixture reduces and thickens (5-6 minutes).
- Turn off the heat and stir in black pepper and cheese.
Cheesy Low-Carb Grits with Cauliflower and Almond Flour
This recipe by Stem and Spoon uses cauliflower, almond flour, and cream to create a thick and creamy consistency, while shredded cheese adds a cheesy finish. Here are the steps:
- Steam the cauliflower for 10 minutes, then blend it in a food processor.
- Add the blended cauliflower, almond flour, nutritional yeast, cream, salt, and pepper to a blender or food processor and mix.
- Add shredded cheese and stir until melted.
- Top with an egg and avocado for a healthy keto breakfast.
Keto Shrimp and Grits with Cauliflower
This recipe by Wholesome Yum combines keto grits (made with cauliflower) with Cajun shrimp and crispy bacon to create a comforting low-carb meal. Here are the steps:
- Saute your cauliflower in a little oil until it starts to brown and dry out.
- Blend some cottage cheese with almond milk for a creamy texture.
- Add butter, shrimp, and bacon to create a juicy and crispy combination.
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Keto grits can be made with ground lupin beans instead of cornmeal
Traditional grits are made from ground corn boiled in milk, water, broth, or a combination of these. This makes them very high in carbohydrates, with a cup of dry uncooked white corn grits containing about 116g of carbs, and a 257g cup of cooked grits containing about 38g. As keto dieters aim to keep their daily carb intake between 20g and 50g, traditional grits are not considered keto-friendly.
However, you can make keto-friendly grits by substituting cornmeal with low-carb alternatives such as cauliflower rice, almond flour, or lupin beans. Lupin beans, also known as lupini beans, are yellow, protein-packed beans commonly found in Mediterranean, Latin American, and North African cuisine. They have gained popularity in the keto community due to their low net carb content and ability to be ground into a meal or flour.
Using ground lupin beans instead of cornmeal allows you to cut out a significant amount of carbohydrates. While a cup of yellow cornmeal contains 84.9g net carbs, a cup of ground lupin beans only has 4g net carbs. Lupin beans are mostly made of fiber rather than carbs, which is excellent for gut health. They also have a slightly nutty flavor that is similar to cornmeal, so you won't miss the cornmeal at all once you add butter, cheese, and your desired toppings.
To make keto grits with ground lupin beans, start by melting butter in a large skillet or saucepan over medium heat. Add diced jalapeño and cook until softened (2-3 minutes). Next, add the lupin meal, water, heavy cream, and salt. Stir to combine, then bring the mixture to a boil. Once boiling, continue cooking for another 5 minutes or until the lupin grits have thickened and are no longer liquid. Remove from the heat and stir in cream cheese and shredded cheddar cheese until combined. You can also add crumbled bacon, stir-fried mushrooms, scallions, or Cajun seasoning to make the dish your own.
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Keto grits can be served with shrimp, bacon, sausage, eggs, and cheese
Regular grits are grain-based and have 36g net carbs per cup, which is far more than the 20g net carbs per day that people on keto diets aim to consume. Therefore, grits are usually avoided by those on keto diets.
However, there are several keto-friendly grits recipes that use almond flour, lupin beans, or cauliflower as a substitute for cornmeal. These recipes are typically served with shrimp, bacon, sausage, eggs, and cheese.
For example, one recipe for keto grits with shrimp involves simmering cauliflower florets in chicken broth and then mashing them with cream cheese, cheddar cheese, butter, salt, and pepper until they resemble the texture of grits. Cajun shrimp is then cooked in a skillet and served on top of the cauliflower grits with a creamy sauce.
Another recipe for keto grits uses almond flour, chicken broth, black pepper, and shredded cheddar cheese. This recipe is also served with shrimp, as well as bacon bits, green onions, and a fried egg.
A third recipe for keto grits uses lupin beans, water, heavy cream, salt, butter, jalapeños, and cheddar cheese. This recipe is suggested to be served with shrimp, sausage, bacon, eggs, or grilled fish.
These recipes provide a keto-friendly way to enjoy the flavors of grits, a classic Southern side dish, without the high carb content of regular grits.
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Keto grits are a low-carb alternative to the traditional Southern dish
Grits are a traditional Southern dish made from ground corn boiled in milk, water, broth, or a mix of these three. They are typically served as a side dish, often with shrimp, and are rich in vitamins and minerals. However, they are also high in carbohydrates, with a cup of dry uncooked white corn grits containing around 116g of carbs, and a cup of cooked grits containing about 38g.
For this reason, grits are not considered keto-friendly, as the keto diet requires minimizing carbohydrate intake. However, several low-carb alternatives to traditional grits have been created to allow people on a keto diet to enjoy this Southern staple. These alternatives typically use almond flour, cauliflower, or lupin beans as a substitute for cornmeal, reducing the carb count to around 3-6g per cup.
One such recipe for keto grits involves using almond flour, chicken broth, and shredded cheddar cheese. The almond flour and broth are combined in a saucepan over medium heat and brought to a boil, before being left to reduce and thicken. Finally, black pepper and cheese are stirred in. Other recipes include additional ingredients such as butter, cream, and Cajun seasoning.
Keto grits made with almond flour have a similar texture to traditional grits, and can be used as a side dish or as a base for other recipes, such as a "southwest grit bowl" with breakfast sausage, a fried egg, sour cream, and salsa. They can also be made with cauliflower, which is steamed, blended, and mixed with other ingredients such as almond flour, cream, and shredded cheese to create a creamy texture and mild flavor.
Lupin beans are another alternative base for keto grits, with a slightly nutty flavor similar to cornmeal. They are high in fiber and low in net carbs, making them a popular choice for the keto diet.
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Frequently asked questions
No, classic grits are not keto-friendly because they are high in carbohydrates. A cup of grits can have up to 38g of carbs. However, you can make keto-friendly grits by substituting cornmeal with low-carb alternatives like cauliflower, almond flour, or lupin beans.
Here is a simple keto grits recipe:
- Boil water and steam cauliflower florets for 10 minutes until fork-tender.
- Transfer the cooked cauliflower to a blender or food processor and add almond flour, nutritional yeast, cream, salt, and pepper.
- Blend until smooth.
- You can also add cheese to make it creamier and cheesier.
Keto grits are a versatile dish that can be served as a side or main course. You can serve them with shrimp, fish, chicken, sausage, eggs, or vegetables. They can be a great substitute for classic grits in dishes like shrimp and grits or as a side with keto beef bourguignon or beef stroganoff.
