Creamy Cauliflower Grits with Seared Shrimp

Prepare to revolutionize your dinner routine with this incredibly easy and utterly delicious Shrimp and Cauliflower Grits recipe. This dish offers a spectacular low-carb and keto-friendly reimagining of the beloved Southern comfort classic, delivering all the rich flavors and creamy textures you crave without the guilt. Best of all, it’s designed to be ready in just 30 minutes, making it an ideal choice for busy weeknights, yet elegant enough to impress guests.

You truly won’t “miss” a single thing in this healthy, satisfying recipe. The secret lies in transforming humble cauliflower into a remarkably convincing, cheesy “grits” base, perfectly complemented by succulent, perfectly seasoned blackened shrimp. Get ready to indulge in a meal that’s both wholesome and packed with incredible taste!

Why You’ll Adore This Low-Carb Shrimp and Grits Recipe

This Shrimp and Cauliflower Grits recipe isn’t just another meal; it’s a testament to how delicious and satisfying healthy eating can be. Here are a few compelling reasons why this dish will quickly become a staple in your kitchen:

• Healthy & Guilt-Free: By swapping traditional corn grits for nutrient-dense cauliflower, we significantly reduce the carb count, making this dish perfect for keto, low-carb, or simply health-conscious diets. You get all the comfort without the heavy feeling.
• Quick & Easy: With a prep and cook time of roughly 30 minutes, this recipe is a lifesaver on busy weekdays. Minimal ingredients and straightforward steps mean less time in the kitchen and more time enjoying your meal.
• Flavor Explosion: The rich, creamy, cheesy cauliflower grits provide a sublime canvas for the bold, spicy, and smoky flavors of perfectly blackened shrimp. Each bite is a harmonious blend of textures and tastes that dance on your palate.
• Southern Comfort, Modern Twist: It captures the soul-warming essence of classic Southern shrimp and grits but updates it for contemporary dietary needs, proving that healthy food can be incredibly flavorful and comforting.
• One-Pan Wonder: Much of the cooking happens in a single skillet, simplifying cleanup and streamlining the cooking process. Less mess, more enjoyment!
• Versatile & Customizable: Easily adjust the spice level of the shrimp or experiment with different cheeses and garnishes to tailor the dish to your preference. It’s also adaptable for meal prep.
• Impressive for Guests: Despite its ease, this dish presents beautifully and tastes gourmet, making it an excellent choice for entertaining friends and family.

Essential Ingredients and Flavorful Variations

At its heart, this exceptional meal is a harmonious marriage of two stellar recipes: the rich and creamy cauliflower grits and the intensely flavorful easy blackened shrimp. While they are remarkable on their own, combining them unlocks an amazing culinary experience. Let’s delve into what you’ll need, along with smart substitutions and exciting variations to make this recipe truly your own.

For the Cheesy Cauliflower Grits:

• Cauliflower Rice or Crumbles: This is the hero ingredient. You have the flexibility to make it yourself from a fresh head of cauliflower (see detailed options below) or opt for the convenience of store-bought varieties. Both fresh and frozen riced cauliflower work beautifully. Ensure it’s plain and unseasoned.
• Onion: Finely diced onion forms the aromatic base for your grits, adding a subtle sweetness and depth of flavor. Yellow or sweet onions are excellent choices here.
• Garlic: Freshly minced or pressed garlic is essential for that unmistakable savory warmth. Don’t skimp on this!
• Sharp Cheddar Cheese: We highly recommend a good quality sharp white cheddar, such as Vermont sharp. Its robust flavor stands up wonderfully against the other ingredients and provides incredible creaminess. Extra sharp cheddar will offer a bolder taste, while mild cheddar can be used for a more subdued cheesy note. You can also experiment with a blend of cheeses like Monterey Jack, a touch of Parmesan, or even smoked Gouda for a unique twist.
• Olive Oil: Used for sautéing your aromatics and cauliflower. Any mild cooking oil, such as avocado oil, would also work. For an even richer flavor, you can substitute a portion of the olive oil with butter.
• Salt and Pepper: To taste, essential for balancing and enhancing all the flavors.

For the Blackened Shrimp:

• Shrimp: One pound of peeled and deveined shrimp is ideal. Whether you prefer the tail on for presentation or off for ease of eating is entirely up to you. Buying pre-prepped shrimp saves significant time. If you purchase raw, shell-on shrimp, you can follow a simple tutorial (like those found on The Kitchn) to peel and devein them yourself. Stocking up when shrimp is on sale is a smart tip!
• Blackened Spice Blend: This is where the magic happens for the shrimp. You can use your favorite store-bought Cajun, Creole, or specific blackened spice blend. For those who love to customize, we’ve included a fantastic DIY blackened spice blend in the recipe notes below, allowing you to control the heat and flavor profile.
  • Milder Alternative: If you prefer a less spicy profile, simply omit the blackened spice. Instead, add a generous squeeze of fresh lemon juice or a sprinkle of lemon pepper seasoning to create a delightful lemony shrimp that’s equally delicious and bright.
• Olive Oil: Crucial for cooking the shrimp and achieving that beautiful blackened crust. Butter is another excellent option here, adding a rich, nutty flavor.

Mastering Riced Cauliflower: Your Low-Carb Grits Base

The innovation of this recipe lies in its use of riced cauliflower instead of traditional hominy or polenta. This smart substitution not only makes the dish incredibly low-carb and packed with healthy vegetables but also significantly speeds up cooking time. Cauliflower rice cooks much faster than conventional grains, bringing this Southern-inspired meal to your table in record time.

You have two convenient paths to obtaining riced cauliflower: making it fresh yourself or purchasing a pre-made package from the grocery store. Both options are perfectly viable for this recipe, allowing you to choose based on your preference for freshness, cost, or convenience.

Important Note on Consistency: Traditional “grits” are known for their fine, creamy texture. While cauliflower “rice” typically has a slightly coarser grain, you have full control. Feel free to process or cook your cauliflower to a finer, almost mashed potato-like consistency if you prefer a more traditional grits mouthfeel.

How to Make Cauliflower Rice Yourself:

Creating your own cauliflower rice is a simple and cost-effective method. All you need is a head of cauliflower and a food processor:

1. Preparation: Begin by washing a medium-sized head of cauliflower. Cut it into manageable florets and include any smaller, tender pieces of the stalk.
2. Processing: Place the cauliflower pieces into your food processor.
3. Pulsing: Pulse the cauliflower several times. The goal is to achieve a texture that resembles small crumbles or grains of rice. Be careful not to over-process! Pulsing too much will quickly turn your cauliflower into a mushy puree, which isn’t ideal for “grits” texture. A medium head of cauliflower typically yields about 4 cups of cauli-rice, which is precisely the amount needed for this recipe.

Where to Buy Pre-Made Cauliflower Rice:

If convenience is your priority, store-bought riced cauliflower is an excellent option:

• Fresh: Look for bags of fresh cauliflower rice in the produce section of your grocery store. These are usually near other pre-cut vegetables.
• Frozen: You’ll find frozen cauliflower crumbles or rice in the freezer aisle. These are particularly convenient for long-term storage and often cook up beautifully.
• Selection Tip: Regardless of whether you choose fresh or frozen, always look for products that are plain, unsalted, and unseasoned. This ensures you have full control over the flavor profile of your grits.

Step-by-Step Directions for Culinary Perfection

Crafting this incredible Shrimp and Cauliflower Grits dish is a straightforward process. You can prepare either the grits or the shrimp first, depending on your preference. We recommend cooking the grits before the shrimp to prevent any spices from the shrimp from inadvertently coloring the pristine white cauliflower base.

To Make the Cheesy Cauliflower Grits:

These steps will guide you to a creamy, flavorful cauliflower grits base that rivals its traditional counterpart.

1. Sauté Aromatics: Begin by heating 1 tablespoon of olive oil in a large skillet over medium-high heat. Once shimmering, add the diced onions and minced garlic. Sauté them, stirring occasionally, for about 3 minutes until the onions are softened and translucent, and the garlic is fragrant but not browned.
2. Cook Cauliflower Rice: Stir in the cauliflower rice, ensuring it’s well combined with the onions and garlic. Cover the skillet and allow the cauliflower to cook, undisturbed, for approximately 5 minutes. This steaming method helps to tenderize the cauliflower quickly. If you plan to cook it longer, give it a quick stir midway to prevent the garlic from burning and sticking to the bottom of the pan.
3. Achieve Creaminess with Cheese: Remove the lid from the skillet. Give the cauliflower a good stir, then generously sprinkle the shredded sharp cheddar cheese over the cooked cauliflower rice. Stir continuously until the cheese has completely melted and is thoroughly blended, creating a wonderfully creamy and cohesive “grits” texture.
4. Season and Serve: Carefully transfer the cheesy cauliflower grits to a serving dish. Season generously with salt and freshly ground black pepper to taste. Give it one final stir to ensure even seasoning.

To Make the Blackened Shrimp:

These instructions will help you achieve perfectly cooked, flavorful blackened shrimp with a beautiful crust.

1. Season the Shrimp: In the same skillet (after removing the grits) or in a separate bowl, toss the peeled and deveined shrimp with 2 tablespoons of olive oil and the Cajun or blackened seasoning blend. Ensure each shrimp is thoroughly coated with the spices.
2. Cook the Shrimp: Arrange the seasoned shrimp in a single layer in the hot skillet. Cook for about 3 minutes on one side, allowing a flavorful crust to form. Then, flip the shrimp and cook for another 3-4 minutes on the other side, or until the shrimp turns opaque pink and is cooked through. The exact cooking time will vary slightly depending on the size of your shrimp.
3. Garnish and Combine: Once cooked, remove the shrimp from the heat. If desired, garnish with freshly chopped parsley for a touch of color and freshness.

Important Note on Cooking Shrimp: If you are doubling the recipe or cooking for a larger crowd, it’s crucial to cook the shrimp in batches. Overcrowding the skillet will lower the pan temperature, steam the shrimp instead of searing it, and prevent that desirable blackened crust from forming. Additionally, be vigilant not to overcook the shrimp, as it can quickly become tough and rubbery. Shrimp cooks very fast!

Finally, spoon the perfectly blackened shrimp generously over your creamy cauliflower grits. Serve immediately and savor every delicious, low-carb bite! For an added burst of flavor and visual appeal, consider these optional garnishes:

• Freshly chopped parsley
• Sliced green onions or chives
• Crispy crumbled bacon (for an extra savory kick!)

Storage, Reheating, and Meal Prep Tips

While cauliflower rice dishes, including these delightful grits, are always at their absolute best when served fresh and hot, sometimes leftovers are inevitable – or even planned for meal prep! Here’s how to properly store and reheat your Shrimp and Cauliflower Grits to maximize their flavor and longevity.

• Storing Leftovers: Any leftover cheesy cauliflower grits and/or cooked shrimp should be placed in an airtight storage container. Promptly refrigerate them within two hours of cooking. They will remain fresh and delicious in the refrigerator for up to 3 days.
• Reheating:
  • Skillet Method (Recommended): For best results, gently warm leftovers in a skillet over medium-high heat. A splash of water or broth can be added to the grits if they appear too dry, helping to restore their creamy texture. Stir occasionally until everything is thoroughly heated through. This method helps maintain the texture of both the grits and the shrimp.
  • Microwave Method: If you’re short on time, you can also reheat individual portions in the microwave. Place the grits and shrimp in a microwave-safe dish and heat on high for 1-2 minutes, stirring halfway through, until warmed to your satisfaction. Be cautious not to overcook the shrimp, as this can make it rubbery.
• Freezing: Leftovers of this dish can be frozen for longer storage. Place cooled grits and shrimp in a freezer-safe, airtight container. They can be stored in the freezer for up to 3 months. However, it’s important to note that the texture of reheated cauliflower grits and shrimp after freezing may not be quite as firm or creamy as when fresh.
  • Thawing and Reheating from Frozen: You can microwave the dish directly from frozen, though it will take a bit longer. Alternatively, defrost it overnight in the refrigerator before reheating using either the skillet or microwave method.

Explore More Low-Carb Cajun and Southern-Inspired Recipes

If you’ve fallen in love with the flavors of this healthy Shrimp and Cauliflower Grits, you’ll be delighted to discover more exciting low-carb recipes that draw inspiration from Cajun and Southern cuisine. These dishes prove that you can enjoy rich, bold flavors while maintaining a health-conscious approach. Dive into these fantastic options for your next meal:

📋 Shrimp and Cauliflower Grits Recipe

Shrimp and Cauliflower Grits

Cheesy Cauliflower Grits and Spicy Blackened Shrimp create a delightful low-carb, keto-friendly adaptation of this classic Southern comfort dish, all prepared and ready to enjoy in just 30 minutes.

5 from 4 votes

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Prep Time:

10 minutes
minutes

Cook Time:

15 minutes
minutes

Total Time:

25 minutes
minutes

Servings:

4
servings

Author:

Marjory Pilley

Ingredients

Cheesy Cauliflower Grits

• 1 Tablespoon olive oil
• ½ cup diced onion about ½ onion
• 2 garlic cloves minced
• 4 cups cauliflower rice see options to make or buy in notes; frozen cauliflower rice does not need to be defrosted but should not have frozen clumps
• 1 cup shredded sharp cheddar cheese 4 ounces
• Salt and pepper to taste

Blackened Shrimp

• 1 pound shrimp peeled and deveined
• 2 Tablespoons olive oil
• 1 Tablespoon Cajun or blackened spice blend
• Optional garnish such as green onion, parsley or crumbled bacon

Instructions

Cheesy Cauliflower Grits

• Heat 1 Tablespoon of olive oil in a large skillet over medium-high heat.
• Add diced onions and minced garlic to the skillet and sauté until onions are softened, approximately 3 minutes.
• Add cauliflower rice to the skillet and stir well to combine all ingredients.
• Cover the skillet and cook the cauliflower rice, untouched, for about 5 minutes, allowing it to steam and tenderize.
• Remove the lid, stir the cauliflower, and then sprinkle the shredded cheese evenly over the cooked cauliflower rice. Stir vigorously until the cheese is fully melted and blended into a creamy texture.
• Transfer the cheesy cauliflower grits to a serving dish. Season with salt and pepper to your preference.

Blackened Shrimp

• In the same skillet (or a clean one), add the shrimp, 2 Tablespoons of olive oil, and the Cajun or blackened spice blend. Toss thoroughly to ensure all shrimp are evenly coated.
• Arrange the seasoned shrimp in a single layer in the skillet over medium-high heat. Cook for about 3 minutes until a dark crust forms on one side. Stir or flip, and cook for another 3-4 minutes, or until the shrimp turns pink and is fully cooked through. Avoid overcooking.
• Spoon the perfectly cooked blackened shrimp directly over the cheesy cauliflower grits and top with your chosen optional garnishes for extra flavor and visual appeal. Serve immediately.

Last Step
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Notes

You’ll find even more expert tips and step-by-step pictures in the sections above!

Cauliflower Rice Options

• Note on Texture: Traditional “grits” are often very fine and creamy. If you prefer this consistency, feel free to process your cauliflower rice a little longer or cook it down further until it reaches a mashed potato-like smoothness.
• DIY Cauliflower Rice: To make your own, cut a head of cauliflower into florets and include small pieces of the stalk. Place all pieces into a food processor and pulse several times until the cauliflower resembles crumbles or rice. Be careful not to over-process, or it will turn into a mushy puree! A medium head of cauliflower yields approximately 4 cups of cauli-rice.
• Store-Bought Options: You can find bags of fresh cauliflower rice in the produce aisle and frozen crumbles in the freezer section of most grocery stores. Always opt for products that are unsalted or unseasoned to control the flavor profile.

Storage and Reheating

• Storage: Store any leftover cheesy cauliflower grits and/or shrimp in an airtight container in the refrigerator for up to 3 days.
• Reheating: Warm leftovers in a skillet over medium-high heat until hot. You can add a splash of water or broth to the grits if they seem dry. Alternatively, reheat in the microwave for a few minutes until warmed through.
• Freezing: Leftovers can be frozen in an airtight container for up to 3 months. However, the texture may change slightly upon reheating. Thaw overnight in the refrigerator or microwave directly from frozen.

DIY Blackened Spice Blend

If you prefer to make your own spice blend, combine the following ingredients:

• 1 teaspoon paprika
• ½ teaspoon cayenne pepper
• ½ teaspoon dried thyme
• ¼ teaspoon white pepper
• ¼ teaspoon onion powder
• ¼ teaspoon salt

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Nutrition

Calories: 375kcal
|

Carbohydrates: 12g
|

Protein: 34g
|

Fat: 22g
|

Saturated Fat: 8g
|

Cholesterol: 315mg
|

Sodium: 1107mg
|

Potassium: 672mg
|

Fiber: 4g
|

Sugar: 4g
|

Vitamin A: 1146IU
|

Vitamin C: 84mg
|

Calcium: 415mg
|

Iron: 4mg

Nutritional and Food Safety Disclaimer

This recipe was originally published on August 22, 2015. It has since been thoroughly updated and expanded to enhance the reader experience, provide more detailed instructions, and offer additional valuable tips for success.