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shrimp and grits

Low Carb Shrimp and Cauliflower Grits

Course: Main Course
Cuisine: American
Keyword: grits, keto, low carb, shrimp, shrimp and grits
Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 4 people
Calories: 417 kcal
Author: Bobby Parrish

Here's my keto take on shrimp and grits using cauliflower. The shrimp are spice crusted and cooked in ghee, and served with creamy and cheesy cauliflower grits. So good you won't even realize it's keto.



  • ½ yellow onion diced
  • 4 cloves garlic minced
  • 1 large head cauliflower riced
  • 1 cup full fat coconut milk
  • 1 ¾ cup vegetable stock
  • ¼ cup pecorino romano cheese grated
  • 1-2 tablespoons fresh parsley chopped
  • Avocado oil
  • Kosher salt & pepper
  • 1 pound shrimp cleaned & peeled
  • 3/4 teaspoons each smoked paprika onion powder, & garlic powder
  • Ghee


  1. Start off by grating the cauliflower on the largest setting of a box grater or by using the grater attachment of the food processor. The texture is much better than buying pre-made riced cauliflower from the store. Preheat a wide pot or pan with high sides over medium heat with 2 tablespoons of oil. Add the onions, ½ teaspoon salt, a couple cracks of pepper, and cook for 8 minutes. Add the garlic and cook another 3-4 minutes until the onions are soft. Add the riced cauliflower along with ½ teaspoon of salt, a few cracks of pepper, and mx well. Cook for 8-10 minutes so some of the moisture from the cauliflower can cook off.
  2. Meanwhile, pat the moisture off the shrimp using a couple layers of paper towels, it’s important they are dry. Season the shrimp with 2 teaspoons of oil, smoked paprika, onion and garlic powder, and mix well. Let sit at room temperature while you proceed with the grits.
  3. Add the veggie stock and coconut milk, mix well and bring to a boil. Immediately reduce to a low simmer and cook for 25 minutes with the lid off, stirring often. Check for seasoning after 15 minutes, you will need more salt, but not too much because the cheese is salty. After 25 minutes, turn the heat off and add the grated cheese, parsley, and mix well. Check for seasoning and adjust if needed. Cover the grits and set aside.
  4. To cook the shrimp, preheat a large pan, preferably cast iron, just above medium-high heat for 3 minutes. Meanwhile, season the shrimp with ¾ teaspoon of salt and mix well. Add 3 tablespoons of ghee to the pan, once it begins to smoke a bit, add half the shrimp to the pan and spread it out in one even layer. Cook for 2-3 minutes, or until deep golden brown, flip, and cook 1 minute more. Shrimp cook incredibly quickly. Remove from pan, add more ghee if needed, and cook the second batch. Once all shrimp are cooked, spoon a bit of ghee over them and mix well so they stay juicy, you can use the leftover ghee as a sauce.
  5. To serve, put some cauliflower grits down on a plate and add some shrimp on top, spoon over some leftover ghee, and finish with parsley and grated cheese. Enjoy!

Recipe Notes

Macros per serving of shrimp and grits, makes 4 servings:

417 calories

8.9 grams of net carbs

11.2 grams of total carbs

28.9 grams of fat

27.6 grams of protein

3.1 grams of fiber

Nutrition Facts
Low Carb Shrimp and Cauliflower Grits
Amount Per Serving (1 meal)
Calories 417 Calories from Fat 260
% Daily Value*
Fat 28.9g44%
Carbohydrates 11.2g4%
Fiber 3.1g13%
Protein 27.6g55%
* Percent Daily Values are based on a 2000 calorie diet.