Savory Keto Shrimp and Cauliflower Grits

Indulge in the vibrant flavors of the South with our irresistible Keto Shrimp and Grits recipe! This dish transforms the beloved classic into a healthy, low-carb masterpiece, perfect for anyone following a Whole30, Paleo, gluten-free, or dairy-free lifestyle. Featuring succulent smoked sausage and plump shrimp simmered in a rich, spicy Creole gravy, all served over creamy, comforting cauliflower “grits,” it’s wholesome comfort food that promises to delight every member of your family.

This post was originally published on November 6, 2017, and has been thoroughly updated with fresh content and new photographs on December 3, 2021, to bring you the best version of this recipe.

My culinary journey took an exciting turn after spending over two years living in Charleston back in 2014. It was there that I developed a profound appreciation for the iconic Southern dish, Shrimp and Grits. During my time in the city, I made it my personal quest to sample this dish at every restaurant we visited, diligently maintaining a running list of my favorites. Of course, this was before my Celiac diagnosis. Once I learned that a gluten-free diet was essential for my health, I was determined to recreate this cherished comfort food in a way that aligned with my new dietary needs. My mission became clear: to craft a healthy, Whole30 and Keto-compliant shrimp and grits recipe that I, and others with similar dietary restrictions, could truly savor without compromise. If you’re looking for more delicious recipes featuring sausage and shrimp, be sure to explore this fantastic Sheet Pan Cajun Shrimp & Sausage recipe!

Why This Low-Carb Shrimp and Grits Recipe Stands Out

This healthy shrimp and sausage recipe isn’t just a meal; it’s an experience, bursting with the authentic, aromatic essence of Creole and Cajun cuisine. What makes it truly exceptional is its ability to deliver all the rich flavors and satisfying textures of traditional shrimp and grits, while being entirely dairy-free, gluten-free, grain-free, and delightfully low-carb.

Authentic Flavor, Healthy Twist: We achieve that classic Southern taste using premium, real ingredients. Imagine succulent jumbo shrimp, savory sugar-free sausage, creamy cauliflower, wholesome ghee (or a vegan butter alternative), and a meticulously balanced blend of aromatic spices. This ensures every bite is as delicious as the original, but without any of the dietary drawbacks.
Guilt-Free Indulgence: Unlike heavy, traditional versions that can leave you feeling sluggish, this revitalized recipe is designed to nourish your body and energize your day. You can enjoy this hearty comfort food completely guilt-free, knowing you’re making a delicious and healthy choice.
Allergen-Friendly: Beyond being gluten-free, dairy-free, and grain-free, this recipe is also completely nut-free, making it an excellent option for those with various common food allergies. Providing a delicious meal that caters to diverse dietary needs is always a priority.
Incredibly Quick & Easy: Perhaps one of the most appealing aspects of this dish is its remarkable speed. You can have a gourmet-quality, comforting dinner on the table in less than 30 minutes! This makes it an ideal choice for busy weeknights when you crave something special without spending hours in the kitchen. It’s a true weeknight winner!
Perfect for Dietary Lifestyles: Whether you’re committed to a Keto, Whole30, or Paleo diet, this recipe seamlessly integrates. The low net carb count from the cauliflower grits supports ketogenic goals, while the use of whole, unprocessed ingredients aligns perfectly with Whole30 and Paleo principles.

Essential Ingredients for Your Keto Shrimp and Grits

Below is a detailed overview of the key ingredients that bring this incredible dish to life. For precise quantities, please refer to the comprehensive recipe card at the end of this article.

Shrimp: I highly recommend using jumbo shrimp for a more satisfying bite, though any size will work. For convenience and quality, I often purchase shrimp frozen and thaw it as needed. Costco is a fantastic source for high-quality, often larger shrimp. Alternatively, Butcher Box now offers excellent wild-caught shrimp, which are always a great choice for their superior flavor and sustainability. Always opt for peeled and deveined shrimp to save prep time, and I personally prefer to remove the tails for easier eating.

Sausage: The right sausage is crucial for this recipe’s flavor profile. For strict adherence to Whole30 and Paleo guidelines, I use Pederson’s Farms No Sugar Added Uncured Kielbasa. Its clean ingredient list makes it a compliant and delicious option. While any good quality Andouille sausage will impart authentic Southern flavor, it’s vital to meticulously check the ingredients list for added sugars, nitrates, or other non-compliant additives if you are following Whole30 or Paleo. Look for brands that prioritize natural ingredients.

Cauliflower: This versatile vegetable is the star of our low-carb “grits.” You’ll need one large head or two smaller heads of cauliflower to create the wonderfully creamy and textured mash that replaces traditional grits. Cauliflower is not only an excellent low-carb substitute but also rich in vitamins and fiber.

Chicken Broth: A high-quality chicken broth forms the flavorful base for both the gravy and the cauliflower mash. My go-to is Kettle & Fire brand due to their commitment to excellent ingredients and their broth being consistently gluten-free and Whole30 compliant. Using a good broth enhances the depth of flavor significantly.

Ghee: Ghee, or clarified butter, is a fantastic choice for this recipe. It’s butter that has had the milk solids removed, making it suitable for many with dairy sensitivities and compliant with Paleo diets. If you have a severe dairy allergy or prefer a vegan option, an unsalted, high-quality vegan butter can be substituted seamlessly.

Arrowroot Powder: This ingredient is essential for achieving the perfect consistency in our Creole gravy. Arrowroot powder serves as an excellent paleo and Whole30-friendly substitute for corn starch, providing a smooth, clear thickening agent without any grain. It ensures your gravy is rich and velvety.

Spices: The heart of any great Southern dish lies in its spice blend. Our recipe features a robust combination of garlic powder, onion powder, dried thyme, dried oregano, paprika, cayenne pepper, salt, and crushed red pepper flakes. This precise blend creates a vibrant, homemade Cajun seasoning that delivers warmth, depth, and a customizable kick. Feel free to adjust the cayenne and red pepper flakes to suit your preferred level of heat.

I intentionally designed this Shrimp and Grits recipe without bacon, as I find its strong flavor can sometimes overpower the delicate balance of the shrimp and Creole seasoning. However, if bacon is a non-negotiable for your shrimp and grits experience, you can certainly add some crispy crumbled bacon on top as a garnish right before serving for an extra layer of savory indulgence.

Step-by-Step Guide: Crafting Your Low-Carb Shrimp and Grits

Prepare the Cauliflower “Grits”: Begin by taking your cauliflower pieces and placing them into a large pot. Fill the pot with water until the cauliflower is about halfway submerged. Bring the water to a rolling boil over high heat, then reduce heat slightly and cook the cauliflower for approximately 10-15 minutes, or until the florets are exceptionally tender when pierced with a fork. This ensures a wonderfully creamy mash.
Cook Shrimp and Sausage: While the cauliflower is cooking, heat a tablespoon of olive oil in a large skillet or sauté pan over medium-high heat. Add your sliced sausage and shrimp (ensure shrimp is thawed) to the hot pan. Sauté for 5-7 minutes, stirring occasionally, until the shrimp turn mostly pink and are cooked through. Be careful not to overcook the shrimp, as they can become rubbery.
Build the Creole Gravy Base: Once the shrimp and sausage are cooked, pour in the chicken broth and add all your carefully measured spices (garlic powder, onion powder, thyme, oregano, paprika, cayenne, salt, and crushed red pepper) to the skillet. Bring the mixture to a gentle boil, allowing the flavors to meld and the broth to reduce slightly, intensifying the taste.
Thicken the Gravy: In a small bowl, whisk together the arrowroot powder and 1 tablespoon of water to create a smooth slurry. Gradually pour this slurry into the simmering broth mixture in the skillet while stirring continuously. You’ll notice the sauce will thicken almost immediately, transforming into a rich, luscious Creole gravy. Reduce the heat to low to keep it warm while you finish the cauliflower.

Finish the Cauliflower Mash: Once the cauliflower is tender, carefully drain all the water from the pot. Return the drained cauliflower to the same pot. Add the remaining cauliflower mash ingredients: ghee, additional chicken broth, salt, pepper, and garlic powder.

Mash to Perfection: Using a potato masher, begin mashing the cauliflower until it reaches a desired consistency. For an extra smooth and creamy texture, you can use an immersion blender directly in the pot, or carefully transfer the mixture to a regular blender and blend until silky smooth.

Serve and Garnish: Generously spoon the creamy cauliflower grits into individual bowls. Ladle the hot, flavorful shrimp and sausage with its rich Creole gravy over the top of the grits. Finish the dish with a sprinkle of freshly diced green onions for a touch of freshness and color. Serve immediately and enjoy this wholesome, satisfying meal!

Expert Tips & Tricks for the Perfect Keto Shrimp and Grits

Enhance your cooking experience and achieve the best results with these invaluable tips and clever substitutions:

Shrimp Preparation: For maximum convenience and an enjoyable eating experience, always opt for shrimp that are already peeled and deveined. While some prefer to leave the tails on for presentation, I find that removing them makes the dish much easier to eat, especially when combined with the grits. Patting the shrimp dry before cooking can also help them sear better.
Arrowroot Powder Alternatives: If you don’t have arrowroot powder on hand, tapioca starch (also known as tapioca flour) is an excellent, grain-free substitute. Use the exact same amount as you would arrowroot powder for consistent thickening results in your gravy.
Ensuring a Nut-Free Cauliflower Mash: The original recipe suggests almond milk for a creamy texture. However, to keep the cauliflower mash entirely nut-free, you have a couple of fantastic options. You can either use full-fat coconut milk for a rich, slightly tropical undertone (which complements the Southern flavors surprisingly well), or simply double the amount of chicken broth. Both alternatives will yield a wonderfully creamy and flavorful mash.
Customizing Spice Levels: The beauty of Creole and Cajun cooking is its flexibility with heat. If you prefer a milder dish, reduce the amount of cayenne pepper and crushed red pepper flakes. For those who love a fiery kick, feel free to increase these spices or add a dash of your favorite hot sauce directly to the gravy before serving.
Batch Cooking & Meal Prep: This recipe makes for excellent meal prep! Cook a larger batch of the shrimp and sausage gravy and the cauliflower grits separately. Store them in airtight containers in the refrigerator for up to 3-4 days. When ready to eat, simply reheat the components gently and combine, ensuring a quick and delicious meal during busy weekdays.
Garnish for Flavor & Presentation: Diced green onions are a classic garnish that adds a fresh, mild onion flavor and a pop of color. For an extra layer of flavor and texture, consider adding a sprinkle of fresh parsley or cilantro, or even a squeeze of fresh lemon juice right before serving to brighten the dish.

Frequently Asked Questions (FAQ’s) About Keto Shrimp and Grits

We’ve gathered answers to some of the most common questions about this delectable low-carb dish to help you confidently prepare and enjoy it.

Can you make Shrimp and Grits in the Instant Pot? While the Instant Pot is a fantastic tool for many recipes, I generally wouldn’t recommend it for this particular dish. The stovetop method is so incredibly quick and easy for both the shrimp and the cauliflower, and using an Instant Pot risks overcooking the delicate shrimp, which can turn them rubbery and diminish their texture. For best results, stick to the stove!
Can I freeze shrimp and cauliflower grits? You certainly can, but it’s important to manage expectations regarding texture. While both components can be frozen, note that after about a month, there may be noticeable changes to the taste and texture of both the cauliflower mash and the shrimp upon thawing and reheating. The cauliflower can become slightly more watery, and the shrimp might lose some of its firmness. This dish is truly best enjoyed fresh. To store leftovers, place them in an airtight container in the refrigerator.
How many carbs are in these cauliflower grits compared to regular grits? This is one of the biggest advantages of our recipe! Traditional corn-based grits typically contain around 31 grams of carbohydrates per 1-cup serving. In stark contrast, our cauliflower grits boast a significantly lower carb count, with only about 8 grams of carbohydrates per serving, making them an excellent choice for a low-carb or ketogenic diet.
How long can I store leftover shrimp and grits in the fridge? When stored properly in an airtight container, your leftover Keto Shrimp and Grits will remain fresh and delicious in the refrigerator for up to 4 days. This makes it a great option for healthy meal prep throughout the week!
What can I serve with this dish? This dish is hearty enough to be a complete meal on its own. However, if you’d like to add a side, a simple green salad with a light vinaigrette, steamed asparagus, or sautéed green beans would complement the rich flavors beautifully without adding significant carbs.
Can I use different types of meat? While smoked sausage is traditional and highly recommended for its flavor, you could experiment with other Whole30 or Keto-friendly smoked or uncured sausages, such as a sugar-free chicken or turkey sausage, if you prefer. Just ensure they are compliant with your dietary needs.

More Whole30 Shrimp Recipes You’ll Absolutely Love

If you’re a fan of shrimp and looking for more healthy, Whole30-compliant recipes, explore these delicious options:

Coconut Lime Shrimp
Whole30 Shrimp Lo Mein
Easy Shrimp Ceviche
Spicy Shrimp over Creamy Spinach Cauliflower Rice

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4.89 from 26 votes

Whole30 Shrimp & “Grits”

By:

Mary Smith

Prep:

10 minutes

Cook:

15 minutes

Total:

25 minutes

Yield:

4
people

A healthier take on a classic Southern dish.

Ingredients

Shrimp & Sausage with gravy

1
package
Pederson’s Natural Farms Smoked Sausage,
sliced
1
lb
frozen or fresh shrimp,
thawed, peeled, and deveined
1
tsp
olive oil
¼
tsp
garlic powder
¼
tsp
paprika
½
tsp
salt
¼
tsp
black pepper
¼
tsp
cayenne pepper,
more or less to taste
¼
tsp
oregano
¼
tsp
thyme
¼
tsp
onion powder
¼
tsp
red pepper flakes
¾
cup
chicken broth
1
tbsp
water
1
tsp
arrowroot powder

Garlic Cauliflower Mash

1
large head
cauliflower,
cut into pieces
¼
cup
chicken broth
1.5
tsp
salt
½
tsp
pepper
1.5
tsp
garlic powder
2
tbsp
ghee
¼
cup
almond milk,
or other dairy-free milk like coconut

Instructions

Place cauliflower pieces in a large pot and fill to cover them halfway with water. Bring to a boil and cook 10-15 minutes, until very tender.
Meanwhile, prepare the sausage and shrimp. Cut the sausage link into ¼ inch slices. Heat the olive oil in a large sauté pan over medium heat. Once hot, add the sausage pieces and thawed shrimp and cook for about 5 minutes, stirring occasionally. Flip the pieces and cook for another 2 minutes, ensuring the shrimp are fully cooked and pink. Add all the spices (garlic powder, paprika, salt, black pepper, cayenne pepper, oregano, thyme, onion powder, red pepper flakes) and continue to stir for about a minute to coat. Pour in ¾ cup of chicken broth and use a spoon to scrape up any browned bits from the bottom of the pan, incorporating them into the sauce. Cook and let the chicken broth reduce by about half, intensifying the flavors. In a small dish, combine the arrowroot powder and 1 tbsp water to create a smooth slurry. Stir this mixture into the sausage and shrimp with chicken broth. The sauce will thicken quickly. Turn the heat to low; if the sauce becomes too thick, add a little more chicken broth to thin it out to your desired consistency. If it needs to be thicker, you can mix in a tiny bit more arrowroot/water slurry.
Once the cauliflower is done, thoroughly drain all the water out and return the cooked cauliflower to the pan. Add the ghee, 1.5 tsp salt, ½ tsp pepper, 1.5 tsp garlic powder, ¼ cup chicken broth, and ¼ cup almond milk (or your chosen dairy-free milk) to the cauliflower. Mash everything together using a potato masher until well combined. For an extra smooth and fluffy texture, use an immersion blender to blend the cauliflower mash directly in the pan until it’s perfectly creamy.
Serve the flavorful shrimp and sausage with its rich Creole sauce directly over generous portions of the mashed cauliflower “grits.” Garnish with fresh green onions if desired. Enjoy this healthy, satisfying, and incredibly delicious Southern-inspired meal!

Notes

Please refer to the FAQ section above for answers to frequently asked questions regarding substitutions, storage, and cooking tips.

Nutrition

All nutrition facts are an estimate and automatically calculated. While I fact check them using My Fitness Pal, please note that they may not always be 100% accurate and depend on ingredients used. Weigh your total and divide by the number of servings for the most accurate grams per serving size.

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