Discover the ultimate healthy twist on a Southern classic with this incredible **Keto Shrimp and Grits** recipe! It’s a remarkably easy, low-carb, and flavorful version of the beloved spicy dish. Featuring succulent smoked sausage and juicy shrimp bathed in a rich, spicy Creole gravy, all served over creamy cauliflower “grits,” this recipe delivers healthy comfort food that the entire family will adore. This dish is also perfectly suitable for those following Whole30, Paleo, gluten-free, and dairy-free lifestyles. Prepare to indulge without the guilt!
This beloved recipe was first shared on November 6, 2017, and has been meticulously updated with fresh content and vibrant new photos on December 3, 2021, to bring you an even better culinary experience.
Having lived in the vibrant city of Charleston for over two years back in 2014, my appreciation for authentic Southern cuisine, particularly Shrimp and Grits, deepened profoundly. I embarked on a personal mission to savor this iconic dish at every restaurant we visited, meticulously curating a running list of my absolute favorites. Of course, this culinary adventure unfolded long 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. My goal was clear: to develop a healthy, Whole30-compliant, and Keto-friendly shrimp and grits recipe that I, and countless others with similar dietary needs, could wholeheartedly enjoy. This journey led to the creation of a dish that captures all the soulful flavors of the original without any of the grains or dairy. If you’re looking for other fantastic recipes featuring sausage and shrimp, be sure to explore this amazing Sheet Pan Cajun Shrimp & Sausage recipe for another quick and delicious meal idea!
Why This Low Carb Shrimp and Grits Recipe is an Absolute Must-Try
This healthy shrimp and sausage recipe stands out as a culinary triumph, bursting with the bold and aromatic flavors characteristic of Creole and Cajun traditions. It masterfully delivers all the rich taste and satisfying texture of traditional shrimp and grits, yet it is entirely dairy-free, gluten-free, grain-free, and wonderfully low in carbohydrates. What makes this dish truly exceptional is its commitment to real, wholesome ingredients. We’re talking plump jumbo shrimp, savory sugar-free sausage, nutrient-rich cauliflower transformed into creamy “grits,” and a carefully selected blend of spices and ghee (or vegan butter for those with specific dairy allergies). The result is a meal that not only delights your taste buds but also leaves you feeling energized and satisfied, never sluggish. This Keto Shrimp and Grits recipe offers a completely guilt-free indulgence, proving that healthy eating can be incredibly delicious. Furthermore, it’s completely nut-free, making it an excellent, allergen-friendly option for almost everyone. And as if that weren’t enough, you can have this spectacular dinner on your table in under 30 minutes. It’s a win-win in every sense!
This recipe transforms a Southern staple into a guilt-free pleasure, allowing you to enjoy a dish renowned for its comforting qualities while adhering to a healthy, low-carb lifestyle. The vibrant spices create a depth of flavor that is truly unforgettable, proving that dietary restrictions don’t mean sacrificing taste. Whether you’re actively pursuing a Whole30 reset, following a Paleo lifestyle, or simply seeking a delicious and quick weeknight meal, this recipe is designed to exceed your expectations.
Essential Ingredients for Your Keto Shrimp and Grits
Below is a comprehensive overview of the key ingredients you’ll need to create this fantastic low-carb shrimp and grits dish. For precise measurements and the full recipe, please refer to the detailed recipe card at the bottom of this article.
Shrimp: For the best results, I recommend using large, high-quality shrimp. I often purchase shrimp frozen, as it allows for convenient thawing and use as needed. Reputable sources like Costco frequently offer excellent frozen shrimp options. Additionally, Butcher Box now provides wild-caught shrimp, which is another superb choice for premium flavor and texture. Opt for peeled and deveined shrimp to save preparation time, and feel free to remove the tails for easier eating.
Sausage: To ensure this recipe remains Whole30 compliant and free from unwanted sugars, I specifically used Pederson’s Farms No Sugar Added Uncured Kielbasa. Its rich, smoky flavor perfectly complements the shrimp and spices. While Pederson’s is a top recommendation, any high-quality andouille sausage can be used. However, if you are strictly adhering to Whole30 or Paleo principles, always double-check the ingredient list for hidden sugars and other additives.
Cauliflower: This versatile vegetable is the star ingredient that creates our delicious low-carb “grits.” You will need one large head of cauliflower or two smaller ones, cut into florets. When cooked and mashed, cauliflower mimics the creamy texture of traditional grits beautifully, making this dish a truly satisfying grain-free alternative.
Chicken Broth: A good quality chicken broth forms the base of our rich Creole gravy. I am a big fan of Kettle & Fire brand, known for its excellent ingredients and commitment to being gluten-free and Whole30 compliant. Using a flavorful broth significantly enhances the overall depth of the sauce.
Ghee: Ghee, or clarified butter, is an excellent fat choice for Paleo diets, as the milk solids have been removed. It imparts a wonderful buttery flavor without the dairy. If you have a dairy allergy or prefer a vegan option, an unsalted vegan butter can be seamlessly substituted, offering a similar richness to the cauliflower mash.
Arrowroot Powder: This naturally gluten-free and grain-free starch serves as a fantastic paleo-friendly substitute for cornstarch, effectively thickening the Creole gravy to perfection. I often source my arrowroot powder from Thrive Market, which offers organic, high-quality pantry staples. Arrowroot powder is also fully Whole30 compliant. If you don’t have arrowroot, tapioca starch is an excellent 1:1 substitute.
Spices: The heart and soul of this dish lie in its vibrant spice blend. You’ll need garlic powder, onion powder, dried thyme, dried oregano, paprika, a pinch of cayenne pepper (adjust to your heat preference), salt, and crushed red pepper flakes. This combination creates an incredibly flavorful homemade Cajun seasoning, giving the gravy its signature kick and complexity.
While some classic shrimp and grits recipes include bacon, I chose to omit it from my version. In my opinion, bacon can sometimes overpower the delicate flavors of the shrimp and the Creole seasoning. However, if you’re a bacon enthusiast, feel free to add some crumbled, cooked bacon on top as a garnish for an extra layer of smoky flavor and crispy texture!
Step-by-Step Guide: Crafting Your Low Carb Shrimp and Grits
Creating this delicious and healthy Keto Shrimp and Grits recipe is straightforward and quick. Follow these detailed steps to achieve a truly satisfying meal:
- Prepare the Cauliflower “Grits”: Begin by placing your cauliflower florets into a large pot. Add enough water to cover the cauliflower about halfway. Bring the water to a rolling boil over high heat, then reduce the heat slightly to maintain a vigorous simmer. Cook the cauliflower for 10-15 minutes, or until the pieces are exceptionally tender and easily pierced with a fork. This ensures a wonderfully creamy mash.
- Cook the Shrimp and Sausage: While the cauliflower is cooking, heat the olive oil in a large skillet or sauté pan over medium-high heat. Once the oil is shimmering, add the sliced sausage and the thawed shrimp to the pan. Sauté for 5-7 minutes, stirring occasionally, until the shrimp turn mostly pink and are fully cooked through, and the sausage is nicely browned and flavorful. Avoid overcooking the shrimp to keep them tender.
- Build the Creole Gravy Base: Pour the chicken broth into the skillet with the cooked shrimp and sausage. Stir in all of your pre-measured spices: garlic powder, paprika, salt, black pepper, cayenne pepper, oregano, thyme, and red pepper flakes. Bring the mixture to a gentle boil, allowing the flavors to meld and the broth to slightly reduce, concentrating its savory essence. Use a spoon to scrape up any browned bits from the bottom of the pan, as these add immense flavor to the gravy.
- Thicken the Gravy: In a small bowl, whisk together the arrowroot powder and water until a smooth slurry forms. Gradually pour this slurry into the simmering shrimp and sausage mixture in the skillet, stirring continuously. The sauce should begin to thicken almost immediately, transforming into a rich, luscious Creole gravy. If the sauce becomes too thick, you can thin it out with a splash more chicken broth. Conversely, if you prefer it thicker, add a bit more arrowroot slurry. Reduce the heat to low to keep the gravy warm while you finish the cauliflower.
5. Finish the Cauliflower Mash: Once the cauliflower is perfectly tender, carefully drain all of the cooking water from the pot. Return the drained cauliflower to the same pot. Add the ghee (or vegan butter), chicken broth, salt, pepper, garlic powder, and almond milk (or other dairy-free milk) to the cauliflower. This combination will create a creamy, flavorful base for your “grits.”
6. Achieve Creamy “Grits”: Using a potato masher, mash the cauliflower until most of the lumps are gone. For an exceptionally smooth and creamy consistency, ideal for “grits,” use an immersion blender directly in the pot. Alternatively, you can transfer the mashed cauliflower to a regular blender and process until it reaches your desired silky smooth texture. Be careful when blending hot liquids.
7. Serve and Garnish: To serve, spoon a generous portion of the creamy cauliflower grits into individual bowls. Ladle the hot, flavorful shrimp and sausage with Creole gravy over the top of the grits. Garnish generously with freshly diced green onions for a touch of color and a mild, fresh onion flavor. Serve immediately and savor every delicious, healthy bite!
Mary’s Expert Tips & Tricks for Perfect Keto Shrimp and Grits
Achieving the perfect Keto Shrimp and Grits is easy with a few insider tips:
- Shrimp Selection and Prep: Always opt for high-quality shrimp. If buying frozen, thaw them completely before cooking to ensure even cooking. Look for shrimp that are already peeled and deveined to save valuable prep time. For the best eating experience, I personally prefer to remove the tails before cooking. This makes each bite smoother and eliminates the need to handle shells at the table.
- Arrowroot Powder Substitution: If you don’t have arrowroot powder on hand, don’t fret! Tapioca starch is an excellent, paleo-friendly alternative that works perfectly as a 1:1 substitute for thickening the gravy. Both starches provide a smooth, glossy finish without altering the flavor.
- Nut-Free Cauliflower Mash: For those with nut allergies or preferences, simply substitute the almond milk in the cauliflower mash with an equal amount of full-fat coconut milk (for extra creaminess) or additional chicken broth. This ensures your cauliflower “grits” remain wonderfully creamy and delicious, while being completely nut-free.
- Customize the Heat: The Creole gravy’s spice level can be easily adjusted to your liking. If you prefer a milder dish, reduce the amount of cayenne pepper and red pepper flakes. For those who love an extra kick, feel free to increase them! You can also add a dash of your favorite hot sauce at the end for an added layer of heat.
- Fresh Herbs for Garnish: While green onions are a classic garnish, consider adding fresh parsley or cilantro for an extra burst of freshness and color. Chop them finely and sprinkle just before serving.
- Meal Prep Friendly: While this dish is best enjoyed fresh, you can meal prep components. Cook the cauliflower mash and the shrimp and sausage gravy separately. Store them in airtight containers in the refrigerator. When ready to eat, gently reheat both components and combine. This makes for a quick and easy lunch or dinner throughout the week.
Frequently Asked Questions About Keto Shrimp and Grits
Here are answers to some common questions about preparing and enjoying this low-carb shrimp and grits recipe:
Can you make Shrimp and Grits in the Instant Pot? While the Instant Pot is fantastic for many recipes, I generally wouldn’t recommend it for this particular dish. This recipe is designed to be incredibly quick and easy to prepare on the stovetop, allowing for precise control over the cooking of the shrimp. Shrimp can quickly become overcooked and rubbery in an Instant Pot, detracting from the overall texture and enjoyment of the dish. The stovetop method ensures perfectly cooked, tender shrimp every time.
Can I freeze shrimp and cauliflower grits? You can certainly freeze both the cooked shrimp and sausage gravy and the cauliflower mash. However, it’s important to note that after about a month in the freezer, you may notice some significant changes to the taste and texture, particularly with the cauliflower mash. The cauliflower can become a bit watery or grainy upon thawing. For the best culinary experience, this dish is truly best enjoyed fresh. To store leftovers, transfer them to an airtight container and refrigerate promptly.
How many carbs are in these cauliflower grits compared to traditional grits? This is one of the biggest advantages of our Keto Shrimp and Grits! Traditional grits can contain approximately 31 grams of carbohydrates per 1-cup serving. In stark contrast, these delicious cauliflower “grits” boast only about 8 grams of carbohydrates per serving, making them an excellent choice for a low-carb or ketogenic diet without compromising on flavor or satisfaction.
How long can I store shrimp and grits in the fridge? When stored properly in an airtight container in the refrigerator, any leftover Keto Shrimp and Grits will remain fresh and delicious for up to 4 days. This makes it a great option for meal prepping healthy lunches or quick dinners throughout the week.
Can I add other vegetables to the gravy? Absolutely! For added nutrients and flavor, consider sautéing diced bell peppers (red, green, or yellow), celery, or even a handful of spinach with the sausage and shrimp. Add them early in the cooking process to allow them to soften and release their flavors into the Creole gravy.
Is this recipe suitable for batch cooking for a crowd? Yes! This recipe is easily scalable. Simply double or triple the ingredients as needed. Just ensure you use a large enough skillet and pot to accommodate the increased quantities without overcrowding, which can lead to steaming instead of sautéing.
Explore More Whole30 Shrimp Recipes You’ll Love
If you’re a fan of delicious and healthy shrimp dishes, be sure to check out these other Whole30-compliant recipes from my collection:
- Coconut Lime Shrimp
- Whole30 Shrimp Lo Mein (Paleo & Keto Friendly)
- Easy Shrimp Ceviche (Whole30 & Paleo)
- Spicy Shrimp over Creamy Spinach Cauliflower Rice
Pin This Recipe for Later!
Don’t forget to save this amazing Keto Shrimp and Grits recipe to your Pinterest board so you can easily find it whenever you’re craving a healthy, low-carb, and incredibly flavorful meal!
Print Recipe
Whole30 Shrimp & “Grits” (Keto & Paleo Friendly)
Ingredients
Shrimp & Sausage with Gravy
- 1 package Pederson’s Natural Farms Smoked Sausage, sugar-free, Whole30 compliant
- 1 lb jumbo shrimp, frozen or fresh, thawed, peeled & 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 dried oregano
- ¼ tsp dried thyme
- ¼ tsp onion powder
- ¼ tsp red pepper flakes
- ¾ cup chicken broth
- 1 tbsp water
- 1 tsp arrowroot powder
Garlic Cauliflower Mash (“Grits”)
- 1 large head cauliflower, cut into florets
- ¼ cup chicken broth
- 1.5 tsp salt
- ½ tsp black pepper
- 1.5 tsp garlic powder
- 2 tbsp ghee, or vegan butter
- ¼ cup almond milk, or other dairy-free milk like coconut milk
- Green onions, diced, for garnish
Instructions
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Prepare Cauliflower Grits: Place cauliflower florets in a large pot and add enough water to cover them halfway. Bring to a boil and cook for 10-15 minutes, or until the cauliflower is very tender.
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Cook Shrimp and Sausage: Meanwhile, slice the sausage into ¼-inch rounds. Heat the olive oil in a large sauté pan over medium-high heat. Once hot, add the sliced sausage and thawed shrimp and cook for about 5 minutes, stirring occasionally, until the shrimp are mostly pink and cooked through, and the sausage is lightly browned.
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Make the Creole Gravy: Add all the measured spices (garlic powder, paprika, salt, black pepper, cayenne pepper, oregano, thyme, onion powder, red pepper flakes) to the pan with the shrimp and sausage. Stir to combine and cook for another minute to bloom the spices. Pour in the chicken broth and bring to a gentle boil, scraping up any browned bits from the bottom of the pan with a spoon. Allow the broth to reduce by about half, concentrating the flavors. In a small dish, whisk together the arrowroot powder and water to create a smooth slurry. Stir this mixture into the simmering shrimp and broth. The sauce will thicken quickly. Reduce heat to low. If the gravy becomes too thick, add a bit more chicken broth to thin it out to your desired consistency.
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Finish Cauliflower Mash: Once the cauliflower is tender, drain all the water from the pot and return the cauliflower to the pan. Add the ghee (or vegan butter), ¼ cup chicken broth, salt, pepper, garlic powder, and almond milk. Mash thoroughly with a potato masher, then use an immersion blender or transfer to a regular blender to achieve a creamy, fluffy consistency similar to grits.
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Serve and Enjoy: Spoon the creamy cauliflower grits into serving bowls. Ladle the shrimp and sausage with the rich Creole gravy generously over the top of the grits. Garnish with freshly diced green onions. Serve immediately and enjoy this wholesome, flavorful Southern-inspired meal!
Notes
Nutrition Information
All nutrition facts are an estimate and automatically calculated. While I strive for accuracy using reliable tools like MyFitnessPal, please be aware that these values may not always be 100% precise and can vary based on the specific brands and quantities of ingredients used. For the most accurate grams per serving size, it is recommended to weigh your total prepared dish and divide by the number of servings.