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Low Carb Shrimp & Grits Recipe Meal Prep

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Shrimp and grits is classic southern comfort food at its finest and this easy shrimp and grits recipe puts a healthy spin on a traditionally carb-loaded recipe. For the cheese grits lovers, rejoice, since cauliflower grits make this recipe keto and diabetic friendly. The secret to this particular recipe is using chicken broth and cream cheese for a blast of creamy flavor. Make sure the shrimp you get are fresh and plump. I splurge for jumbo shrimp so that every bite is meaty and hearty. Make sure you shell and devein them, or ask your fishmonger to do so. You can also buy them frozen and already cleaned, which cuts the prep time. I am quite liberal with the seasonings on this, since shrimp and grits is the ambassador of flavor. I love sprinkling scallions and chives on top for a visually pleasing dash of green.

This shrimp and grits recipe also freezes and reheats well, so you can make a big batch and portion it out for weeknight meals and grab and go lunches. Just heat and serve and you have an easy and filling meal that doesn’t break your back or your bank. You can also freeze the cauliflower grits for other brunch ideas, and have it with fried chicken and waffles or fried shrimp. A side of andouille sausage would not hurt either. Check out my recipe index to get other ideas about what you can pair with this delicious meal.

If you enjoyed this shrimp and grits recipe, please send me a message or drop me a comment below. I would love to hear how my recipes have changed your ideas of what healthy food could be. To me, nothing is more important than making it easy for you to reach your weight loss and fitness goals while also eating tasty and filling food. Be happy and healthy!


Recipe 1


Prep 10min
Cook 15min
Total 25min

Ingredients for 4 servings

  • 1/4 lb  cauliflower florets
  • 1 tablespoon olive oil
  • 1/2 + 1 tablespoons garlic
  • 1/3 + 1 cup red onion, diced
  • Cream base
    • 1 cup low sodium chicken broth
    • 6oz Greek yogurt cream cheese
      • Substitute: reduced calorie cream cheese
    • 2 teaspoons arrowroot starch
      • Substitute: corn starch, tapioca starch
  • 1/2 cup Monterrey jack cheese, grated
  • sea salt & pepper to taste
  • Garnish
    • fresh chives


Step 1

Add florets to a food processor and pulse blend to create “grits” or fine rice. Empty the contents onto a cheesecloth or heavy-duty paper towel and SQUEEZE as hard as possible to remove all the excess water. This is important or else your grits could be runny and watery.

Step 2

Add olive oil, garlic and onion to a skillet set on low-medium heat and caramelize the onions for about 3 minutes to remove their bite. Increase the heat to medium, then add chicken broth and cream cheese. Chop up the cream cheese in the skillet and continue stirring until it is well mixed. Bring to a light simmer, then add the arrowroot starch, stirring immediately so it does not clump.

Step 3

Finally, add the cauliflower grits and stir, reduce the heat if necessary. Then add the grated cheese. Mix everything together until creamy. Season to taste with sea salt & pepper and garnish with chives.

Recipe 2

Cajun Shrimp

Prep 5min
Cook 8min
Total 13min

Ingredients for 4 servings

  • 1 1/2 lb jumbo shrimp
  • Seasonings
    • 1 tablespoon smoked paprika
    • 1 teaspoon cumin
    • 1/2 teaspoon cayenne (or more/less to taste)
    • 1 teaspoon sage
    • 1 teaspoon oregano
    • teaspoon coarse black pepper (or more to taste)
  • spray olive oil
  • Garnish
    • dried chives
    • coarse pepper


Step 1

Season shrimp with the seasonings. Rub it on well.

Step 2

Set a nonstick skillet on medium-high heat and spray with olive oil. Once the skillet is hot, add the shrimp.

Step 3

Cook until the outside of the shrimp is seared and it is completely cooked through. It should be plump and firm.

Recipe 3

Roasted Broccolini

Prep 5min
Cook 10min
Total 15min

Ingredients for 5 servings:

  • 2 bundles broccolini
  • pinch of sea salt & pepper to taste
  • spray olive oil (or avocado oil)


Step 1

Set oven to 375F.

Step 2

Wash broccolini to remove any dirt then pat dry with a paper towel. Place the broccolini on a baking sheet lined with parchment paper. Try not to overcrowd the pan, give them room to breathe.

Step 3

Spray the broccolini with olive oil (or avocado oil) and add a few pinches of sea salt and pepper. Gently toss the broccolini in the baking tray to ensure all parts are coated.

Step 4

Bake for 10 – 12 minutes until the outside is slightly brown. Be careful not to overcook it and burn it – broccolini cooks quickly.

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Prep 20min
Cook 33min
Total 53min
Total Calories: 353cal
Total Carbs: 18g
Total Fats: 14g
Total Protein: 37g
Total Fiber: 5g
Total Sugar: 8g
About Kevin - author


Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!