There’s something about a big bowl of shrimp and grits that feels like a hug from the South. The first time I tasted it, I remember the buttery shrimp, the smoky spices, and that creamy bed of grits soaking up every flavor. It was pure comfort, but also heavy, and not exactly “weeknight friendly”. That’s why this lightened-up version is such a game changer.
That’s where this Shrimp & Cauliflower Grits comes in. Instead of corn grits, we’re blending cauliflower into a silky mash that’s just as cozy, yet light enough to enjoy any day of the week. Topped with tender, garlicky shrimp, a splash of lemon, and a sprinkle of parsley, it has all the flavors of the classic dish — just reinvented in a way that’s gluten-free, low-carb, and nourishing.
Whether you’re craving a quick dinner in under 30 minutes, following a keto lifestyle, or simply love comfort food with a healthy twist, this recipe brings all the cozy coastal vibes right to your kitchen. Plus, it’s naturally gluten-free and full of nutrients.
Ingredients You’ll Need
For the cauliflower “grits”:
- 1 large head cauliflower, cut into florets
- 1 tablespoon butter (or ghee for richer flavor)
- 1 tablespoon olive oil
- ½ cup milk of choice (unsweetened almond or dairy milk), or heavy whipping cream
- ½ cup shredded Parmesan cheese (optional for extra creaminess)
- Salt & pepper, to taste
For the shrimp:
- 1 pound large shrimp, peeled & deveined
- 1 tablespoon butter
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- ½ teaspoon smoked paprika
- ¼ teaspoon cayenne pepper (optional for a kick)
- Juice of ½ lemon
- Fresh parsley, chopped (for garnish)
Step-by-Step Instructions
Step 1: Cook the Cauliflower
To start, steam or boil the cauliflower florets until fork-tender, about 8 minutes. Then, drain them well to remove any extra moisture before blending. Combine the cauliflower with butter, olive oil, milk, and Parmesan, and blend until smooth and creamy.
Step 2: Cook the Shrimp
Meanwhile, heat butter and olive oil in a skillet. Next, sauté the garlic for about 30 seconds until fragrant. After that, add the shrimp and cook 2–3 minutes per side until pink and opaque. Finally, squeeze in a bit of lemon juice to brighten everything up.
Step 3: Assemble & serve
- Spoon the creamy cauliflower grits into bowls. Top generously with the garlic butter shrimp, then sprinkle fresh parsley for that final pop of color and flavor.
Why You’ll Love This Recipe
- Low-Carb & Keto-Friendly – Perfect for cutting back on carbs without losing flavor.
- Gluten-Free – Safe for celiac or gluten-sensitive guests.
- Quick & Easy – Ready in under 30 minutes for weeknight dinners.
- Rich in Flavor – Buttery garlic shrimp over silky cauliflower mash is pure comfort.
Tips for Extra Magic
- For extra tang, add a spoonful of Greek yogurt to the grits.
- Swap Parmesan for sharp cheddar if you prefer a classic Southern flavor.
- Make it dairy-free using plant-based butter and nut milk.
- Add a sprinkle of crispy turkey bacon or sautéed mushrooms for texture.
Storage & Reheating
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Store shrimp and cauliflower grits separately in airtight containers.
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Refrigerate for up to 3 days.
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Reheat the grits gently on low heat with a splash of milk to restore creaminess.
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Warm the shrimp in a skillet for a few minutes — avoid microwaving to keep them juicy.
Approximate Cost
About $14 total for 4 servings — shrimp is the star ingredient and totally worth it!
Cooking Temperature
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Shrimp cooks best at medium heat (around 350°F / 175°C) in the skillet.
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Grits are blended warm but not boiling (around 180°F / 82°C before blending).
Frequently Asked Questions
- Are shrimp and cauliflower grits healthy?
Yes! This recipe is a healthy twist on classic shrimp and grits because it swaps traditional corn grits for creamy cauliflower grits. As a result, you get the same comforting flavor without the heaviness.It’s naturally low-carb, gluten-free, and packed with protein.
- What makes these shrimp and cauliflower grits unique?
Unlike traditional recipes, this version uses cauliflower to create light, creamy grits that pair beautifully with juicy, garlicky shrimp. Paired with juicy shrimp, garlic, and spices, it’s a unique, delicious, and healthy take on a Southern comfort food classic.
- Can I make cauliflower grits ahead of time?
Definitely! Cauliflower grits can be made 1–2 days in advance. Simply reheat it gently with a splash of broth or cream before serving with freshly cooked shrimp.
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Is this recipe gluten-free?
Yes! Since it uses cauliflower instead of cornmeal, these shrimp and cauliflower grits are completely gluten-free, making them perfect for a light yet cozy dinner.
- Can I add extra toppings to shrimp and cauliflower grits?
Of course! Try adding sautéed mushrooms, crispy turkey bacon, or a sprinkle of Parmesan for extra flavor. Additionally, the dish is flexible, so you can make it as simple or decadent as you like.
Other Cauliflower Recipes
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- “Love this? For more inspiration, try my cozy Cauliflower Bisque for another dreamy, creamy comfort dish. Or if you’re in the mood for seafood, you’ll adore my Restaurant-Style Shrimp Salad— fresh, healthy, and so satisfying.
- “If you’re a cauliflower fan, don’t miss my Cauliflower Fried Rice—light, flavorful, and healthy.”
Seafood Magic
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- “Seafood lover? You’ll adore my Restaurant-Style Shrimp Salad —fresh, healthy, and so satisfying.”
- “Next time, pair your meal with my Grilled Salmon with Lemon Herb Sauce .”
Healthy Comfort Foods
“Looking for more comfort food makeovers? Check out my Sweet Potato Muffins —healthy, cozy, and magical.”
“Warm up with my Parsnip & Celery Root Bisque—a dreamy bowl of comfort that’s gluten-free and delicious.”
A delicious Low-Carb Shrimp & Cauliflower Grits
Description
Enjoy this healthy, delicious shrimp and cauliflower grits recipe—a unique, low-carb, gluten-free twist on Southern comfort food that feels dreamy!
Ingredients
For the cauliflower “grits“
For the shrimp
Instructions
- Steam or boil cauliflower florets until fork-tender (about 8 minutes).
- Drain well and pat dry to remove excess moisture.
- In a blender or food processor, combine cauliflower, butter, olive oil, milk, Parmesan (if using), salt, and pepper.
- Blend until smooth and creamy. Keep warm.
- Heat butter and olive oil in a large skillet over medium heat.
- Add garlic, smoked paprika, and cayenne; sauté 30 seconds until fragrant.
- Add shrimp and cook 2–3 minutes per side until pink and opaque.
- Squeeze in lemon juice and toss to coat.
- Spoon creamy cauliflower grits into bowls.
- Top generously with the garlic butter shrimp.
- Garnish with parsley and serve immediately.
Make the cauliflower “grits”
To Cook the shrimp
Assemble & serve
Nutrition Facts
Servings 4
Serving Size 1 bowl
- Amount Per Serving
- Calories 285kcal
- % Daily Value *
- Total Fat 17g27%
- Saturated Fat 7g35%
- Cholesterol 210mg70%
- Sodium 540mg23%
- Potassium 580mg17%
- Total Carbohydrate 7g3%
- Dietary Fiber 2g8%
- Sugars 3g
- Protein 26g52%
- Calcium 120 mg
- Iron 2 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
User Reviews
This was absolutely amazing! The cauliflower grits were so creamy I didn’t even miss the corn. My whole family loved it—definitely making it again!