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Low Carb Shrimp & Grits Recipe Meal Prep

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Growing up one of my favorite foods, and still today, is shrimp & grits or fried fish and grits. It’s traditionally served with a blackened or Cajun shrimp, or fried catfish, then enjoyed with savory and buttery grits that are even creamier with a whole bunch of cheese. Love at first bite!

While its very tasty, its loaded with a bunch of simple carbs and saturated fats. So today we are taking up the challenge to transform the shrimp and grits dish by giving it a calorie makeover! We are going to reduce the calories and carbohydrates by about 50% as compared with the traditional recipe.  All this WITHOUT compromising its great flavor!

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Cauliflower Grits

Ingredients

Shrimp and Grits

Ingredients for 4 servings

  • 1 1/4 lb cauliflower florets
  • 1 tablespoon olive oil
  • 1 1/2 tablespoons garlic
  • 1/3 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
Steps
  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.
  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.
  3. 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.

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Calories
223
Protein
13g
Fat
12g
Carbs
14g
Sodium
Fiber
4g
Sugar
8g
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Cajun Shrimp

Ingredients

Shrimp and Grits

Ingredients for 4 servings

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

 

Steps
  1. Season shrimp with the seasonings.  Rub it on well.
  2. Set a nonstick skillet on medium-high heat and spray with olive oil.  Once the skillet is hot, add the shrimp.
  3. Cook until the outside of the shrimp is seared and it is completely cooked through.  It should be plump and firm.
Calories
120
Protein
23g
Fat
2g
Carbs
2g
Sodium
Fiber
0g
Sugar
0g
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Roasted Broccolini

Ingredients

Shrimp and Grits

Ingredients for 5 servings:

  • 2 bundles broccolini
  • pinch of sea salt & pepper to taste
  • spray olive oil (or avocado oil)
Steps
  1. Set oven to 375F.
  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.
  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.
  4. Bake for 10 – 12 minutes until the outside is slightly brown.  Be careful not to overcook it and burn it – broccolini cooks quickly.
Calories
10
Protein
1g
Fat
0g
Carbs
2g
Sodium
Fiber
1g
Sugar
0g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.