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Home » Healthy Recipes » Easy Keto Grits (No Cauliflower)

Easy Keto Grits (No Cauliflower)

Last Updated April 7, 2023. Published April 7, 2023 By Davinah Cenou Montezuma

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This post may contain affiliate links to products I use and highly recommend. You can read my full disclosure . As an Amazon Associate I earn from qualifying purchases.

This Keto Grits recipe takes less than 10 minutes and 5 common ingredients to make! It’s perfect if you’re wondering whether you can you eat grits on keto minus the carbs in grits. Make these almond flour low-carb grits for a mealy and grainy-tasting alternative to this classic Southern side dish.

almond flour keto grits in a bowl, topped with sliced green onions.

Why Make This

  • Low-carb substitute for grits: regular grits, while delicious, have 36g net carbs per cup. By substituting with almond flour (the main ingredient), this recipe cuts the carbs to about 6g per cup (or 3g net carbs per serving). That allows you to enjoy the flavors of a staple in southern comfort food without all the carbs.
  • More fulfilling than regular grits: since almonds have more fat, I find that I’m satisfied with less.
  • No cauliflower: if you’ve tried my keto shrimp and grits, but want a closer alternative besides cauliflower grits (which uses cauliflower rice), then this recipe is for you!
  • For breakfast or dinner: Whether you’re looking for breakfast ideas, meal prep, or just a side dish to make delicious keto meal for your low carb lifestyle, this keto recipe is a great spin on a Southern classic.

Ingredients Needed

This low-carb grits alternative needs just a few ingredients. Here’s what you need to gather:

  • 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 cheese.
  • 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.

Be sure to check the recipe card at the end of the post for the exact ingredient amounts and full instructions.

ingredients needed to make keto grits: almond flour, cheese, chicken broth, and black pepper in separate bowls

How to Make Keto Grits

  1. Add the almond flour and broth to a pan.
  2. Bring the mixture to a slow boil.
  3. Turn the heat to low and allow the mixture to cook until thickened.
  4. Top with seasonings and shredded cheese of choice.
photo collage for how to make keto grits with almond flour in four steps

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 traditional 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.
  • If you want your grits creamier, you can add a little heavy cream and/or cream cheese to enhance the creamy taste.
  • For even more flavor, you can top these cheesy grits with crispy bacon bits, slices of green onion, and even a fried egg.
  • If you want, use a little cajun seasoning to give these grits an even more Southern taste.

How to Store Leftover Keto Grits

The best way to store any leftover keto grits is in an airtight container for the next time (up to 5 days).

Are grits keto-friendly?: Carbs in grits

Real 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

Pair these low-carb grits with one of these main proteins:

  • Air Fryer Bacon
  • Seared Scallops
  • Cast Iron Shrimp

More Keto Grits Recipes

  • Keto Southern Shrimp & Grits
  • Cauliflower Grits
  • Blackened Shrimp & Grits

If you try this recipe, please stop back and leave it a star rating and/or a review in the comments. Stay connected & share photos of your creations with me & others on Instagram, Facebook, and Pinterest! 

keto grits in a bowl with chives on top

Keto Grits Recipe

This Keto Grits recipe skips the carbs in grits, but not the flavor. The perfect way to eat grits on keto without cauliflower. Ready in 10 minutes.
Prep: 5 minutes mins
Cook: 5 minutes mins
Ready in: 10 minutes mins
Cuisine: American
Course: Side Dish
Servings: 4
Calories: 189kcal
Author: Davinah
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Ingredients

  • 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

Instructions

  • 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

Nutrition Details

Calories: 189kcal | Carbohydrates: 6g | Protein: 8g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 8mg | Sodium: 226mg | Potassium: 11mg | Fiber: 3g | Sugar: 1g | Vitamin A: 71IU | Vitamin C: 1mg | Calcium: 113mg | Iron: 1mg

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!

Share this RecipeIf you enjoy this recipe, share a link to it via email or Facebook, pin it, or leave a rating. Please don’t copy/paste the instructions to other websites. Thanks for helping the website grow!

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Filed Under: Clean Eating Recipes, Easy Keto Recipes: 30 Minutes or Less, Five Ingredient Recipes or Less, Healthy Recipes, Keto Dinner Recipes, Keto Recipes, Side Dish Recipes

close up photo of Davinah - the blogger behind Dr. Davinah\'s Eats welcome text that reads, \"I\'m Davinah\" I'm an educator & hardcore foodie who realized eating "all the things" couldn’t last forever. After getting my PhD in Education, I decided to make eating healthier my next big goal. Here, you'll find my collection of keto, low-carb and whole food comfort food recipes. Read More

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