Cheesy Shrimp and Cauliflower Grits

The beauty of this Cheesy Shrimp and Cauliflower Grits lies in its ability to offer bold Southern flavors with a healthy, low-carb twist. Each bite delivers the richness of garlicky shrimp combined with the velvety smoothness of cheesy cauliflower puree, all topped off with fresh herbs for brightness.

Perfect for weeknights, this dish is quick to make yet feels gourmet enough to serve for guests. It’s also versatile—gluten-free, optionally dairy-free, and keto or Whole30 friendly. This modern take on a Southern classic will quickly become a household favorite for its comfort and clean ingredients.

Full Recipe:

Ingredients:

• 1 lb large shrimp, peeled and deveined

• 2 tbsp avocado oil

• 1 tsp smoked paprika

• 1/2 tsp cayenne pepper (adjust to taste)

• 3 garlic cloves, minced

• 1/2 tsp sea salt

• 1/4 tsp black pepper

• Juice of 1/2 lemon

• 1 small head cauliflower, cut into florets

• 2 tbsp ghee or unsalted butter

• 1/4 cup unsweetened almond milk (or milk of choice)

• 1/2 cup grated sharp cheddar cheese (or dairy-free alternative)

• 1 tbsp nutritional yeast (optional, for extra flavor)

• 2 tbsp chopped fresh parsley

Directions:

1. Heat avocado oil in a skillet over medium heat. Add shrimp, paprika, cayenne, garlic, salt, and black pepper.

2. Cook shrimp 2–3 minutes per side until pink and opaque. Squeeze lemon juice over shrimp and toss. Remove from heat.

3. Steam or microwave cauliflower florets until fork-tender (about 8–10 minutes). Drain well.

4. Add cooked cauliflower to a food processor or blender with ghee, almond milk, cheddar cheese, and nutritional yeast. Blend until smooth and creamy. Adjust seasoning to taste.

5. Divide the cauliflower grits between plates or bowls. Top with sautéed shrimp and garnish with chopped parsley.

Prep Time: 10 minutes | Cooking Time: 15 minutes | Total Time: 25 minutes
Kcal: 340 kcal | Servings: 4 servings

Why Cheesy Shrimp and Cauliflower Grits Deserve a Spot on Your Dinner Table

Southern comfort food is known for its bold flavors, hearty ingredients, and satisfying textures—but what if you could enjoy those nostalgic meals in a lighter, health-conscious way without sacrificing taste? That’s exactly what this Cheesy Shrimp and Cauliflower Grits recipe delivers. It’s the perfect marriage of creamy, savory cauliflower “grits” and garlicky, spiced shrimp that hits all the right notes—comforting, flavorful, and nourishing.

Inspired by the classic Southern dish of shrimp and grits, this low-carb version swaps traditional corn-based grits for a smooth and velvety cauliflower purée. The result? A meal that is just as rich and indulgent but with a fraction of the carbs and calories. Whether you’re following a keto, paleo, Whole30, or gluten-free lifestyle—or just looking to make healthier dinner choices—this dish checks all the boxes.

A Modern Twist on a Southern Classic

Shrimp and grits originated in the coastal South, particularly among fishing communities in the Carolinas. It was traditionally a humble breakfast dish—a simple combination of grits cooked with water or milk, served with sautéed shrimp, often caught fresh that day. Over time, it evolved into a beloved Southern staple, often served with creamy cheese-infused grits, butter, and sometimes smoky bacon or sausage for added depth.

While undeniably delicious, the traditional version can be heavy, especially when loaded with cheese, butter, and starchy cornmeal grits. This recipe brings a healthier twist to the table by replacing corn grits with cauliflower, a nutrient-rich and low-carb alternative that mimics the same creamy texture.

Why Cauliflower Grits?

Cauliflower is a true superstar in the world of healthy cooking. Its neutral flavor and fluffy texture make it the perfect canvas for creamy dishes like mashed potatoes, rice, and yes—grits. Blending steamed cauliflower with a touch of ghee, almond milk, and cheddar cheese transforms this humble veggie into a luxurious, smooth purée that’s nearly indistinguishable from traditional grits.

Nutritional Benefits of Cauliflower Grits:

• Low in carbohydrates: Ideal for keto, diabetic-friendly, or low-carb diets.
• Rich in fiber: Aids digestion and helps you feel full longer.
• Loaded with antioxidants: Includes vitamin C, beta-carotene, and other anti-inflammatory compounds.
• Versatile and mild: Easily takes on the flavor of cheese, butter, herbs, and spices.

When paired with shrimp—another lean, protein-packed ingredient—this dish becomes a complete, balanced meal.

What Makes This Shrimp So Irresistible?

The shrimp in this recipe are seared in avocado oil, a heart-healthy fat that brings a buttery richness to the dish. Spices like smoked paprika, cayenne, garlic, and fresh lemon juice enhance the natural sweetness of the shrimp while giving the dish a subtle Cajun-inspired kick.

Not only is shrimp quick to cook, but it’s also incredibly nutritious. It’s high in lean protein, low in fat, and packed with key nutrients like selenium, B12, iodine, and omega-3 fatty acids—all essential for brain, heart, and thyroid health.

Shrimp Health Benefits:

• High-quality protein: Builds muscle and supports metabolism.
• Low in calories: Great for weight management and clean eating.
• Rich in antioxidants like astaxanthin: Supports skin, eye, and joint health.
• Contains choline and selenium: Important for cognitive function and immunity.

By cooking the shrimp in a simple, flavorful spice blend and pairing them with cauliflower grits, you get maximum flavor with minimal fuss and effort.

Why This Recipe Stands Out

There are many low-carb shrimp recipes out there, but here’s why this one is a must-try:

• Flavor-packed without being heavy: Creamy, cheesy grits without the bloat of starch or dairy overload.
• Quick & easy: Ready in 25 minutes from start to finish, it’s ideal for busy weeknights.
• Family-friendly: Even picky eaters love the comfort-food vibes of this meal.
• Perfect for special diets: Easily adaptable for gluten-free, dairy-free, Whole30, keto, or paleo lifestyles.
• Elevated yet approachable: Looks and tastes gourmet but requires zero complicated techniques.

Ingredient Highlights

Cauliflower: Steamed and blended until smooth, cauliflower replaces traditional grits with a lighter, more nutritious base.

Ghee or butter: Adds richness and a slight nuttiness. Ghee is lactose-free and works well for paleo diets.

Almond milk: Keeps the recipe dairy-light and adds moisture to the grits without overpowering the taste.

Cheddar cheese (or dairy-free alternative): Brings in the creamy, sharp bite that mimics traditional cheesy grits.

Shrimp: The star of the show, bringing juicy texture and seafood sweetness.

Avocado oil: A high-smoke-point oil that adds richness and is packed with healthy fats.

Spices: Smoked paprika, cayenne, garlic, and black pepper add depth and a smoky, spicy edge.

Lemon juice & parsley: A squeeze of brightness and a pop of color to balance the richness.

Tips for Perfect Cheesy Cauliflower Grits

• Dry the cauliflower well: After steaming or microwaving, drain and pat it dry with a paper towel to prevent watery grits.
• Use a blender or food processor: For that silky-smooth consistency that mimics real grits.
• Taste as you go: Cauliflower is neutral—season generously with salt, cheese, and even a pinch of garlic powder for extra umami.

Serving Suggestions

This dish is stunning on its own, but you can easily pair it with a light side salad, roasted veggies, or a glass of crisp white wine for a full dinner experience.

For brunch or entertaining, serve in small bowls or ramekins for an elegant starter or appetizer. Garnish with extra parsley, lemon zest, or a drizzle of garlic-infused oil to really elevate the presentation.

Variations and Customization Ideas

• Make it dairy-free: Use plant-based butter and cheese.
• Add greens: Stir in some sautéed spinach or kale for extra nutrients.
• Spice it up: Add hot sauce or red pepper flakes to the shrimp.
• Make it smoky: Toss in a few pieces of crumbled turkey bacon or pancetta.

Conclusion: Comfort Food Meets Clean Eating

Whether you’re cutting carbs, going gluten-free, or simply trying to make better food choices, this Cheesy Shrimp and Cauliflower Grits recipe proves that eating well doesn’t mean giving up indulgent flavors. It’s soulful, satisfying, and beautifully balanced. This is clean comfort food at its best—something you’ll come back to again and again.

So the next time you’re craving something creamy, cozy, and crowd-pleasing, skip the heavy grits and dive into this lightened-up version. It’s comfort food made smarter—and more delicious.