Grits, a traditional Southern dish, are made from ground corn boiled in water, milk, or broth. While delicious and rich in minerals and vitamins, traditional grits are very high in carbohydrates, which raises the question: Are grits keto-friendly?
The Keto Diet and Carbohydrates
The ketogenic (keto) diet is based on drastically limiting carbohydrate intake to force the body to generate energy from fats. Maintaining ketosis-the metabolic state where the body burns fat for fuel-requires minimal carbs, moderate protein, and a higher fat intake. This means that food choices significantly impact whether one can enter and stay in ketosis.
The Carbohydrate Content of Grits
Traditional grits are primarily made from corn, which is high in carbohydrates. A cup of dry, uncooked white corn quick grits contains about 116 grams of carbs. When cooked, a 257-gram cup of regular grits contains approximately 38 grams of carbohydrates, with 2 grams being dietary fiber. Given that a typical keto diet aims to restrict daily carbohydrate intake to around 20-25 grams, consuming regular grits would likely make it nearly impossible to achieve or maintain ketosis. Thus, grits made from white corn, like Quaker grits, are generally considered keto-unfriendly.
Keto-Friendly Grits Alternatives
While traditional grits are not suitable for a keto diet, there are several ways to enjoy a similar dish without the high carbohydrate content. These alternatives use low-carb ingredients to mimic the texture and flavor of grits.
Cauliflower Grits
Cauliflower is a popular low-carb substitute for many high-carb foods, including grits. Cauliflower grits provide a creamy and satisfying base for various dishes, allowing you to enjoy the essence of grits without the carb overload.
Read also: Southern Keto Comfort Food
Keto Cheese Grits Recipe
This recipe uses almond flour in place of cornmeal, drastically reducing the carbohydrate content.
Ingredients:
- Almond Flour
- Chicken Broth
- Cheese
- Black Pepper (optional)
This keto cheese grits recipe contains just 3g net carbs per serving.
Lupin Bean Grits
Lupin beans are a great alternative to cornmeal. Ground lupin beans have significantly fewer carbs, making them an excellent choice for keto grits.
Recipes and Variations
Creamy Cheesy Cauliflower Grits
This recipe replaces carb-heavy grits with creamy, cheesy cauliflower, offering a perfect keto-friendly substitute.
Ingredients:
- Cauliflower
- Almond Flour
- Nutritional Yeast
- Heavy Cream or Unsweetened Coconut Cream
- Shredded Cheese (Cheddar or Parmesan)
- Salt and Pepper
Steaming the cauliflower until tender, blending it with almond flour, nutritional yeast, and cream, and mixing in shredded cheese creates a dish that closely resembles the texture and flavor of traditional grits.
Read also: Nutrition Facts: Grits
Keto Southern Shrimp & Grits
This recipe combines keto-friendly grits with shrimp, chorizo, and bacon gravy for a flavorful and satisfying dish. The cheese cauliflower rice "grits" are easy to prepare.
Ingredients (for the grits):
- Cauliflower
- Butter
- Parmesan Cheese
- Salt and Pepper
Instructions:
- Cook cauliflower florets in water until softened.
- Drain excess water.
- Add butter, cheese, salt, and pepper.
- Puree with an immersion blender, adding cream to thin if needed.
Jalapeño Cheddar Keto Grits
This recipe adds jalapeños and cheddar cheese to lupin bean grits for an extra cheesy and flavorful experience.
Ingredients:
- Lupin Meal
- Water
- Heavy Cream
- Cream Cheese
- Cheddar Cheese
- Butter
- Diced Jalapeño
- Salt
Instructions:
- Melt butter in a skillet, add jalapeño, and cook until softened.
- Add lupin meal, water, heavy cream, and salt.
- Bring to a boil, then remove from heat.
- Stir in cream cheese and cheddar cheese until combined.
Other Variations
- Bacon and Mushrooms: Add crumbled bacon or stir-fried mushrooms for extra flavor.
- Scallions: Add scallions for a different flavor profile.
- Different Cheeses: Experiment with various cheeses to find your favorite combination.
- Cajun Seasoning: Use Cajun seasoning for a Southern taste.
Serving Suggestions
Keto grits can be served with various sides to create a complete and satisfying meal. Some popular options include:
- Shrimp: Pairing keto grits with shrimp is an iconic combination.
- Sausage and Eggs: Serve grits with sausage and eggs for a hearty breakfast.
- Keto-Fried Chicken or Grilled Fish: These proteins complement the mild flavor of grits.
Lupin Bean Keto Grits Recipe
This recipe uses ground lupin beans instead of cornmeal to create a low-carb alternative to traditional grits.
Ingredients:
- 1 cup ground lupin beans
- Water
- Heavy cream
- Salt
- Butter
- Cheese
Lupin beans are high in fiber and low in net carbs, making them an excellent choice for a keto diet.
Read also: Grits and weight loss: A surprising connection
Additional Keto-Friendly Recipes
- Roasted Mashed Cauliflower with Garlic: A creamy and flavorful alternative to mashed potatoes.
- Warm Chia Pudding: A thick and creamy keto-friendly pudding.
- Spanish Cauliflower Rice: A simple side dish with bold, zesty flavors.