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If you’re wondering whether you can you eat grits on keto or if you’ve tried my keto shrimp and grits, but want a closer alternative besides cauliflower grits, then this recipe is for you! These keto grits, made with almond flour, are mealy and grainy tasting minus the carbs! Plus, they take less than 10 minutes and 5 ingredients to make!
Why Make This
- Low-carb substitute for grits: regular grits, while delicious, are 36g net carbs per cup. By substituting almond flour, this recipe cuts the carbs to about 6g per cup (or 3g net carbs per serving).
- More fulfilling than regular grits: since almonds have more fat, I find that I’m satisfied with less.
- Almond Flour: I’m using superfine blanched almond flour.
- Cheese: I’ve tried this recipe with grated parmesan cheese as well as shredded sharp cheddar and mild cheddar.
- Chicken Broth: You can enjoy this with bone broth, regular chicken broth, as well as broth paste mixed in water.
- Black Pepper: I believe that grits should be topped with some black pepper so I’ve added this, but it’s optional.
How to Make Keto Grits
- Add the almond flour and broth to a pan.
- Bring the mixture to a slow boil.
- Turn the heat to low and allow the mixture to cook until thickened.
- Top with seasonings and cheese of choice.
Top Cooking Tips & FAQs
- Use less per serving than regular grits: When I first tried these, I put them on my plate as if they were regular grits. This is when I learned that keto grits are super fulfilling. I tend to have 1/4 cup per serving.
- Turn the pan to low: after the slow boil, turn the pan to low. This will prevent the mixture from popping.
Regular grits have 36g net carbs per cup. Since most people following a strict, lazy, or even dirty keto way of eating have about 20g net carbs per day, grits won’t fit. Besides the carbs, grits are also a grain.
Can you eat grits on keto?
Deciding to eat grits while on keto is up to each individual. But, as mentioned, they are a grain and also high in carbs. So, it’s something most people on keto would skip.
What can I use instead of grits?
Almond Flour and cauliflower make great substitutes for grits.
Are grits bad for a low carb diet?
A general low-carb diet is more flexible than keto. For example, on a low-carb diet, there is no restriction on eating grains. Instead, the focus is on the total amount of carbs per day. This flexibility means that a person might enjoy grits if they have leftover carbs for the day.
Recipes to Enjoy this with
More Keto Grits Recipes
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- 1 cup Almond Flour, super fine. blanched
- 1 cup water, or use 1 cup chicken broth and no broth paste
- 1.5 tsp Chicken Better than Bouillon, skip if using chicken broth or bone broth
- 1/4 tsp Black Pepper, or more to taste
- 1/4 cup cheddar cheese, finely shredded, see the blog post for others that work well besides cheddar
- Add the almond flour and broth to a a non-stick saucepan over medium heat.
- Bring the mixture to a slow (or rolling) boil. Turn the heat to low.
- Stir occasionally until the mixture reduces and thickens (5-6 minutes)
- Turn off the heat. Stir in the black pepper and cheese of choice
The nutrition facts come from entering the recipe ingredients into Spoonacular API, a database of food ingredients. They may vary for any recipe based on the exact product used. The keto sweeteners I use have 0g net carbs & are not included because sugar alcohols do not impact most people. This is provided as a courtesy, but you can do your own calculations if you wish!