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    Home » Recipes » Seafood

    Cheesy Cauliflower Grits and Shrimp

    UPDATED Mar 30, 2021 · PUBLISHED Feb 15, 2021 BY Marjory Pilley · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

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    Cheesy Cauliflower Grits and Spicy Shrimp is a low-carb, keto-friendly makeover of this Southern comfort dish that's ready in 30 minutes. You won't "miss" a thing in this healthy recipe that's easy enough for a weeknight dinner and tasty enough for company!

    Cheesy cauliflower grits and spicy shrimp on a plate topped with a fork.

    Amazing cauliflower does it again! We've used it to make dirty cauliflower rice and curried cauliflower rice. This time it's transformed into creamy cauliflower "grits" using frozen or fresh cauli-rice and cheese. And, it pairs perfectly with blackened shrimp to make a complete meal.

    Best of all, the entire dish cooks on the stovetop in one pan in under half an hour. That's why you'll find it in our Quick and Easy Dinners collection.

    Jump to:
    • Ingredients and Variations
    • Cauli-rice Options
    • Directions with Pictures
    • Storage and Reheating
    • More Low-Carb Cajun Recipes
    • 📋 Recipe

    Ingredients and Variations

    This is really a combination of two spectacular recipes. Prepare them separately or combine them into an amazing meal. Here's what you'll need:

    Graphic with each ingredient to prepare the recipe along with a label.

    For Cheesy Cauliflower Grits

    • Cauliflower rice or crumbles - see options below to make it yourself or buy it.
    • Onion - diced
    • Garlic - minced or pressed
    • Sharp Cheddar Cheese - we used Vermont sharp white cheddar cheese. Look closely. I promise...it's there! Extra sharp or mild cheddar cheeses are other options.
    • Olive oil - or any mild cooking oil. Butter can be used in place of olive oil or in any combination with it.

    For Blackened Shrimp:

    • Shrimp - Peeled, deveined, with tail on or off according to your preference. You can buy it that way (I stock up when it goes on sale) or follow this tutorial to peel and devein shrimp by The Kitchn.
    • Blackened Spice - use your favorite blend. You'll find Cajun, creole and blackened spices in the grocery store. We've included the recipe for our diy blackened spice blend with the recipe.
      • Alternative: For a milder version, leave off the blackened spice and add a squeeze or lemon or lemon pepper seasoning instead to make lemony shrimp.
    • Olive oil - or butter.

    Cauli-rice Options

    Instead of hominy or polenta, this recipe uses riced cauliflower which cooks significantly faster than traditional rice. It also makes this recipe very low-carb and packed with a healthy veggie.

    You can make it yourself or buy a pre-made package in the grocery store.

    Note: Traditional "grits" are finer than cauliflower "rice." Feel free to make the rice close to mashed potato consistency if you prefer.

    Make it: Cut a head of cauliflower into florets and small pieces of stalk. Place all of the pieces into a food processor and pulse several times or until the cauliflower resembles crumbles or rice. Don't process it too much or it will turn into mushy, puree! A medium head of cauliflower yields about 4 cups of cauli-rice.

    Buy it: You'll find bags of fresh cauliflower rice in the produce aisle and frozen crumbles in the freezer section. Look for products that are not salted or seasoned.

    TIME-SAVING TIP:
    Use frozen cauliflower rice in this recipe WITHOUT DEFROSTING IT! Simply measure out the amount needed. Be sure to break up any frozen clumps first with the back of a spoon before measuring or cooking.

    Fork holding a bite of grits that are creamy from the cheese.

    Directions with Pictures

    You can prepare either portion of this dish first. We cooked the rice before the shrimp so the spices didn't change the color of the grits.

    To make the cheesy cauliflower grits:

    1. Saute onions and garlic in a large skillet over medium high heat to soften, about 3 minutes.
    2. Stir in cauliflower rice, cover and allow it to cook, untouched, for about 5 minutes. If you cook it any longer, give it a quick stir so that the garlic does not burn.
    3. Remove the lid, stir, and sprinkle shredded cheese over the cooked cauliflower rice. Stir to blend in the cheese.
    4. Remove the cheesy cauliflower grits to a serving dish. Salt and pepper to taste.
    Collage of 4 steps to make cheesy cauliflower girts.

    To make blackened shrimp:

    1. Toss shrimp with olive oil and blackened seasoning. This can be done directly in the skillet or in a separate bowl.
    2. Arrange shrimp in a single layer and cook for about 3 minutes on each side, depending upon the size of the shrimp. The shrimp is done when it turns pink and is cooked through.
    3. Garnish with parsley if desired.

    Note: If you're doubling the recipe, you may need to cook the shrimp in batches. It's important not to crowd the shrimp so it cooks evenly. Also, do not overcook or the shrimp will become rubbery!

    Numbered graphic of 4 steps to make blackened shrimp.

    Spoon shrimp over cauliflower grits and enjoy! Optional garnishes include:

    • parsley
    • green onion
    • bacon

    Storage and Reheating

    Cauliflower rice is always best served hot and right away. But, if you happen to have leftovers you have options.

    • Store - Place leftover cheesy cauliflower grits, and/or shrimp, in an airtight storage container in the refrigerator for up to 3 days.
    • Reheat - Warm leftovers in a skillet over medium-high heat until hot. You can also reheat this dish in the microwave until warmed through, which will only take a few minutes.
    • Freeze - Leftovers may be frozen in an airtight storage container. However, the re-heated dish won't be quite as good as it was fresh. Store up to 3 months. May be microwaved from frozen or defrosted overnight in the refrigerator and then warmed.

    More Low-Carb Cajun Recipes

    • Stuffed Bacon-Wrapped Shrimp with Cream Cheese
    • Cajun Cauliflower Rice with Andouille Sausage
    • Baked Blackened Chicken Breasts

    Looking for more easy recipes using cauliflower rice?
    Check out all the things you can make with Frozen Cauliflower Rice

    Plate with a serving of recipe with bowl of cauliflower grits and shirmp in the background.

    Did you make this recipe?
    Please leave a rating and tell us how you liked it!

    📋 Recipe

    Cheesy cauliflower grits and blackened shrimp on a plate with a fork.

    Cheesy Cauliflower Grits and Shrimp

    Cheesy Cauliflower Grits and Spicy Shrimp are a low-carb, keto-friendly makeover of this Southern comfort dish that's ready in 30 minutes.
    5 from 3 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: Cajun, southern
    Prep Time: 10 minutes
    Cook Time: 15 minutes
    Total Time: 25 minutes
    Servings: 4 servings
    Calories: 375kcal
    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 oil in a large skillet over medium-high heat.
    • Add onions and garlic and saute to soften onions, about 3 minutes.
    • Add cauliflower rice to skillet and stir to combine.
    • Cover and cook, untouched for about 5 minutes.
    • Remove the lid, stir, and sprinkle shredded cheese over the cooked cauliflower rice. Stir to blend in the cheese.
    • Move cauliflower grits to serving dish. Salt and pepper to taste.

    Blackened Shrimp

    • Add shrimp, 2 Tablespoons of olive oil and Cajun spice to the skillet and thoroughly combine.
    • Arrange shrimp in a single layer and cook over medium-high heat for 3 minutes. Stir and cook for about 3-4 minutes more or until shrimp is pink and cooked through.
    • Spoon shrimp over cauliflower grits and top with optional garnishes.

    Notes

    You'll find more expert tips and step by step pictures above!
    Cauliflower Rice Options
    • Note: Traditional "grits" are finer than cauliflower "rice." Feel free to make the rice close to mashed potato consistency if you prefer.
    • Make it: Cut a head of cauliflower into florets and small pieces of stalk. Place all of the pieces into a food processor and pulse several times or until the cauliflower resembles crumbles or rice. Don't process it too much or it will turn into mushy, puree! A medium head of cauliflower yields about 4 cups of cauli-rice.
    • Buy it: You'll find bags of fresh cauliflower rice in the produce aisle and frozen crumbles in the freezer section. Look for products that are not salted or seasoned.
    Storage and Reheating
    • Store - Place leftover cheesy cauliflower grits, and/or shrimp, in an airtight storage container in the refrigerator for up to 3 days.
    • Reheat - Warm leftovers in a skillet over medium-high heat until hot. You can also reheat this dish in the microwave until warmed through, which will only take a few minutes.
    • Freeze - Leftovers may be frozen in an airtight storage container. However, the re-heated dish won't be quite as good as it was fresh. Store up to 3 months. May be microwaved from frozen or defrosted overnight in the refrigerator and then warmed.

    DIY Blackened Spice Blend

    • 1 teaspoon paprika
    • ½ teaspoon cayenne pepper
    • ½ teaspoon thyme
    • ¼ teaspoon white pepper
    • ¼ teaspoon onion powder
    • ¼ teaspoon salt
    Grab 5 Low-Carb Saucesand get more easy, healthy recipes! JOIN HERE

    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 8/22/2015. It was updated to improve the reader experience.

    More Seafood Recipes

    • Easy Cajun Catfish
    • Argentine Shrimp Scampi Recipe
    • Easy Mediterranean Baked Fish Recipe (using Cobia!)
    • Baked Feta Pasta with Zoodles and Shrimp
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    Reader Interactions

    Comments

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      Recipe Rating




    1. Aggie | Aggie's Kitchen

      August 22, 2015 at 7:37 pm

      I've only made cauliflower rice once and I am really missing out on some great recipes from what I can see. This looks amazing!! And I love your tip about processing it then freezing it. I am going to do that!

      Reply
    2. Karn

      November 09, 2015 at 11:49 am

      Has anyone figured out the nutritional info for this recipe? Looks amazing, can't wait to try it.

      Reply
      • Marjory

        November 13, 2015 at 11:48 am

        Try My Fitness Pal or Calorie Count to calculate the nutrition information.

        Reply
    3. Cheri

      January 02, 2017 at 4:00 pm

      How many servings does this recipe yield? Can't wait to try it!

      Reply
      • Marjory

        January 03, 2017 at 3:47 pm

        Hi! This should serve about 3-4 people.

        Reply
    4. michele

      February 05, 2018 at 11:09 am

      5 stars
      This was a great idea to use for grits! It was so easy and the flavors were spot on!

      Reply
    5. Rebecca Hubbell

      February 05, 2018 at 11:13 am

      5 stars
      I absolutely love shrimp and grits and this cauliflower twist is such a great idea!

      Reply
    6. Lynn

      June 20, 2020 at 7:59 pm

      5 stars
      Yum

      Reply
      • Marjory Pilley

        June 21, 2020 at 9:40 am

        I'm so glad you enjoyed it!

        Reply
    7. Mary Lee

      August 04, 2022 at 9:20 am

      Yum, I used a box grater to shred the cauliflower and I had only hot paprika so added 1 teaspoon and left out the cayenne pepper.

      Reply
      • Marjory Pilley

        August 05, 2022 at 7:15 am

        I'm so happy you enjoyed it! Thanks for sharing your feedback.

        Reply

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