Brenda Khan
Shrimp and grits is a classic Southern comfort food, but it's not exactly keto-friendly. Luckily, there are ways to make it low-carb by substituting the grits with cauliflower. This keto-friendly version of the dish typically includes shrimp cooked in butter and Cajun spices, served on a bed of creamy, cheesy cauliflower grits. The result is a delicious and indulgent meal that doesn't compromise on flavour or texture.
| Characteristics | Values |
|---|---|
| Carbohydrate content | Under 5 net carbs per serving |
| Ingredients | Shrimp, cauliflower, butter, cheese, cream, salt, pepper, garlic, Cajun spices |
| Recipe | Simmer cauliflower in broth, mash and season to make grits; cook shrimp in butter and spices, add cream to make sauce; serve shrimp over grits |
| Taste | Savory, indulgent, delicious |
| Diet | Keto-friendly, low-carb |
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What You'll Learn
How to make keto-friendly grits
There are several ways to make keto-friendly grits, depending on the ingredients you have available and your personal preferences. Here are some methods to make keto-friendly grits:
Almond Flour Grits
This method uses almond flour as the main ingredient instead of cornmeal or grits. This significantly reduces the carb count while still providing a mealy and grainy texture similar to traditional grits.
Ingredients:
- Almond Flour
- Cheese (Parmesan, Cheddar, or a mix)
- Chicken Broth
- Black Pepper (optional)
Preparation:
- Add the almond flour and broth to a pan.
- Top with shredded cheese and black pepper to taste.
- For a creamier texture, add a little heavy cream or cream cheese.
- You can also add crispy bacon bits, green onions, or a fried egg on top for extra flavor.
Chia Seed Grits
This method uses ground chia seeds to create a thick, grit-like consistency. Chia seeds are a good source of fat and protein and provide various health benefits.
Ingredients:
- Chia Seeds
- Broth
- Heavy Cream
- Garlic Powder
- Salt
- Pepper
- Butter
- Parmesan Cheese
Preparation:
- Heat a bottom-heavy saucepan to medium heat and add the broth.
- While the broth reduces, grind the chia seeds in a coffee grinder.
- Remove the reduced broth from the heat and add 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 cheese, whisking to combine.
- If the mixture cools down, return it to low heat to melt the butter and cheese.
Cauliflower Grits
This is one of the most popular methods for making keto-friendly grits. It uses cauliflower florets to replace the grits, providing a creamy texture when blended with cheese and butter.
Ingredients:
- Cauliflower Florets
- Butter
- Cheese (Cheddar, Parmesan, or Cream Cheese)
- Salt
- Pepper
- Chicken Broth (optional, for added flavor)
Preparation:
- Simmer the cauliflower florets in chicken broth or water until tender.
- Drain off any remaining liquid and add butter, cheese, salt, and pepper.
- Puree the mixture with an immersion blender until it resembles the texture of grits.
- For a smoother texture, use a blender instead of a potato masher.
- You can add cream to thin the mixture if needed.
These methods provide tasty and keto-friendly alternatives to traditional grits, allowing you to enjoy the flavors of this Southern classic without the high carb count.
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Shrimp preparation
After seasoning the shrimp, heat a large skillet to medium heat and melt butter. Add garlic to the skillet and sauté for about 30 seconds to a minute. Then, add the shrimp to the skillet and stir well to ensure they are evenly coated. You can also add some minced garlic and cook for a further 2 minutes.
Cook the shrimp for 3-5 minutes until they are pink and tender. Be careful not to overcook the shrimp, as this can make them tough. Once the shrimp are cooked, add butter and heavy cream to the skillet and stir to create a creamy sauce. Finally, add lemon juice and give it a final stir. Your shrimp are now ready to be served on top of your chosen grits.
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Keto-friendly alternatives to grits
If you're looking for keto-friendly alternatives to grits, there are a few options you can try. Here are some suggestions:
Cauliflower Grits
One popular alternative to traditional grits on a keto diet is to use cauliflower. This option is favoured by many as it is creamy, cheesy, and pairs well with shrimp. To make cauliflower grits, cook cauliflower florets in water or chicken broth until softened. Drain the water or broth, and add butter, cheese, salt, and pepper. You can use an immersion blender to puree the mixture for a smoother texture, or a potato masher for a more rustic texture.
Almond Flour Grits
For those who want a grits alternative without cauliflower, almond flour is a good option. Almond flour grits are mealy and grainy, similar to the texture of regular grits. To make this version, combine almond flour and chicken broth in a pan. You can also add cheese, such as grated parmesan or shredded cheddar, and black pepper to taste.
Chia Seed Grits
Another option for keto-friendly grits is to use chia seeds. Chia seeds are a good source of fat and protein, and they are also high in fibre. To make chia seed grits, heat broth in a saucepan and allow it to reduce by half. While the broth is reducing, grind chia seeds in a coffee grinder. Once the broth is reduced, remove it from the heat and add the ground chia seeds, heavy cream, garlic powder, salt, and pepper, whisking to combine.
Lupin Bean Grits
If you're looking for a nut-free option, lupin bean grits are a tasty alternative. To make this version, melt butter in a skillet or saucepan over medium heat. Add diced jalapeño and cook until softened, then add lupin meal, water, heavy cream, and salt. Stir everything together, bring to a boil, and cook for another 5 minutes or until thickened.
These alternatives to traditional grits allow you to enjoy the flavours and comfort of this classic dish while adhering to a keto diet.
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Nutritional information
Shrimp and grits is a classic Southern comfort food. While grits are not typically keto-friendly, some keto recipes substitute grits with cauliflower or chia seeds.
Cauliflower Grits
Cauliflower is a versatile vegetable that can be prepared in many ways, including riced, mashed, or pureed. To make keto shrimp and grits, the cauliflower is typically cooked in chicken broth or water until tender, and then mixed with butter, cheese, salt, and pepper. Some recipes also include cream cheese, heavy cream, and Cajun seasoning. The cauliflower is then topped with shrimp to create a keto-friendly version of the classic dish.
Chia Seed Grits
Chia seeds are a good source of fat and protein and are packed with calcium, magnesium, and potassium, all of which are essential on a keto diet. To make chia seed grits, the seeds are ground and then combined with broth, heavy cream, garlic powder, salt, and pepper. This creates a low-carb grits alternative that can be topped with shrimp.
Shrimp
The shrimp in keto shrimp and grits can be seasoned with Cajun spices, garlic, salt, and pepper. It is typically cooked in butter and cream, and sometimes lemon juice is added for additional flavor. The shrimp is then served on top of the cauliflower or chia seed grits.
Keto shrimp and grits is a low-carb alternative to the classic Southern dish. By substituting traditional grits with cauliflower or chia seeds, the dish becomes keto-friendly while still retaining the savory goodness of the original recipe.
A serving of keto shrimp and grits typically contains less than 5 net carbs, with some recipes having up to 10 net carbs per serving. The dish is also a good source of fat and protein, especially when made with chia seeds. Additionally, the use of cauliflower or chia seeds adds essential vitamins and minerals to the dish, including calcium, magnesium, and potassium.
When following a keto diet, it is important to increase your sodium intake, and always consult with your doctor to ensure that your diet is safe for your body.
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Serving suggestions
The traditional shrimp and grits dish is often served with crusty bread and butter. However, to keep the dish keto-friendly, you can serve it with a salad, sauteed kale, or broccoli.
If you're looking for a keto-friendly side dish to serve with your shrimp and grits, you could try pork rind pancakes, which are also low-carb.
For a keto-friendly dessert, you could try a recipe for keto shrimp scampi—a classic shrimp scampi recipe loaded with shrimp and zoodles in a rich, garlic butter sauce.
If you're not counting carbs, you can use a traditional cheese grits recipe in place of the cauliflower grits.
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Frequently asked questions
Yes, you can. A keto version of the dish replaces grits with cauliflower and adds cheese, butter, and cream to make it creamier.
To make keto shrimp and grits, cook cauliflower florets in chicken broth or water until tender. Drain the broth or water and add cream cheese, cheddar cheese, butter, salt, and pepper. Mash the mixture until it resembles the texture of grits. Separately, cook shrimp with butter and Cajun spices in a skillet for 3-5 minutes. Add butter and heavy cream to the shrimp and stir to form a creamy sauce. Serve the shrimp over the cauliflower grits.
You can serve keto shrimp and grits with a salad, sauteed kale, or broccoli to keep the meal low-carb.
The number of carbs in keto shrimp and grits can vary depending on the recipe and serving size, but it typically ranges from under 5 net carbs to 10 net carbs per serving.
