Keto Grits
Published August 1, 2021 • Updated March 9, 2026
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I make these lupin meal grits when I want real grits texture without the carbs. Creamy, thick, loaded with sharp cheddar and jalapeños, and only 3 g net carbs per serving.
I tried every low carb grits substitute before I landed on lupin meal, and nothing else comes close. Cauliflower grits? I made them at least five times, adjusting ratios each time, and every batch tasted like cheesy cauliflower rice. Not bad on its own, but if you’re expecting grits, it’s a letdown. Lupin meal has a coarse, grainy texture that actually mimics real cornmeal. The first time I stirred a batch together I couldn’t believe how close it was.
I’ve been cooking with this ingredient for years across multiple recipes, and I know how it behaves. It thickens fast once it hits boiling liquid, so stir right away or you’ll get clumps stuck to the bottom. My ratio is 1 cup lupin meal to 2 cups water and 1 cup heavy cream. That gives you thick, creamy grits without being too dense. If you want them thinner, add a splash more water, but don’t skip the cream entirely or the texture goes chalky.
One thing I picked up from a reader: wait a full minute after pulling the pan off heat before adding the cream cheese. I used to stir it in right away and got little white clumps scattered throughout. That extra minute lets the temperature drop just enough for everything to melt smooth. Small detail, but it’s the difference between silky grits and lumpy ones.
The jalapeño and sharp cheddar combo is how I make these most often, but this recipe works as a blank canvas. I tried smoked Gouda after a reader swapped it in, and it’s genuinely better than cheddar for certain moods. More depth, a touch of smokiness that plays off the natural nuttiness. Poblano peppers or roasted hatch chiles are great if you want pepper flavor without the heat. A reader used hatch chiles and said the smokiness the lupin meal picks up from a cast iron is on another level. I believe it, because this base absorbs whatever flavors you cook it with.
For breakfast, I top a bowl with a fried egg and hot sauce, or pair it with mini frittatas for extra protein. I swap mornings between this and keto oatmeal when I want variety. These keto grits work for dinner too. I serve them alongside green beans and bacon or next to shrimp for a proper shrimp and grits situation. The batch makes enough for leftovers, and they reheat well with a splash of cream stirred in.
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Ingredients
4 tablespoons unsalted butter -
1 jalapeño, diced (optional)
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1 cup lupin meal
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2 cups water
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1 cup heavy cream
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1 teaspoon salt
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1 oz cream cheese
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2 cup shredded sharp cheddar cheese (optional)
Step by Step Instructions
Step by Step Instructions
Sauté jalapeño
In a large skillet or saucepan, melt butter over medium heat. Add diced jalapeño and cook until softened (2-3 minutes).
Cook lupin meal
Add lupin meal, water, heavy cream and salt. Stir to combine. Bring to a boil. Once boiling, continue cooking for another 5 minutes or until lupin grits have thickened and no longer liquid.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Can I use corn extract to make these taste more like real grits?
I've seen this tip floating around and it makes sense. A drop or two of corn extract stirred in at the end would add that authentic corn taste without any extra carbs. The lupin meal already nails the texture, so the extract just fills in the flavor gap. I haven't tested it myself yet, but it's next on my list.
Where can I buy lupin meal?
I buy my lupin meal online. Kaizen is the brand I use most, and it's easy to find on Amazon. Some specialty health food stores carry it too. Make sure you're getting meal, not flour. The flour is ground too fine for grits and will give you a mushy result.
Can I freeze keto grits?
I've frozen batches and they hold up well. I portion them into individual containers before freezing so I can grab one at a time. To reheat, thaw overnight in the fridge, then warm on the stove with a splash of water or cream. They thicken a lot as they cool, so you need that extra liquid to bring them back to the right consistency.
Can I make this recipe dairy-free?
I've made these with coconut cream in place of heavy cream and it works. Use a dairy-free cheese that actually melts (I've had the best luck with Violife cheddar shreds) and skip the cream cheese or swap it for a dairy-free version. The coconut cream adds a subtle sweetness that pairs well with the lupin meal.
How do I store and reheat leftovers?
I keep leftovers in an airtight container in the fridge for up to 3 days. They firm up a lot as they cool, which is normal. I reheat on the stove over medium-low heat with a splash of cream or water stirred in until they loosen back up. Microwave works too, but stovetop gives me better control over the consistency.
What can I use instead of jalapeños if I want less heat?
I've used poblano peppers when I want pepper flavor without the bite, and they work great. Diced bell peppers are another option if you want to skip spice entirely. You can also just leave the peppers out and go with plain cheddar grits, which is how my kids prefer them.
What toppings work best with these grits?
My go-to is a fried egg and hot sauce, but these can handle almost anything. I've done crumbled breakfast sausage, bacon bits, sauteed mushrooms, and a dollop of sour cream. For dinner, shrimp with garlic butter on top is the classic combo. I also like pulled pork over a bowl of these when I have leftovers from a weekend cook.
Made a double batch on Sunday and have been reheating it all week with just a splash of heavy cream to loosen it up. Still creamy, still thick. This is going to be a permanent part of my breakfast prep.
Swapped the jalapeño for roasted hatch chiles and the smokiness the lupin meal picks up is on another level. Cast iron first if you have one, the char level really matters here.
Hadn't tried roasted hatch but now I need to. The lupin meal really does pick up whatever you cook it with. Cast iron, yes, 100%.
Take it off the heat and wait a full minute before adding the cream cheese. I poured it in too soon on my first try and got little white clumps throughout. Second batch was completely silky and honestly this is the most comforting thing I've eaten all winter.
That clumping gets everyone the first time. The pan holds heat way longer than it looks like. I started waiting a full minute too, makes all the difference.
I have Kaizen Lupini flour. Can I use that or is that different than Lupini meal?
The lupini meal has a course texture and will give a consistency similar to grits. I haven't tried using the flour but imagine that it would give a mushy consistency instead.
I would love to try this but I don't have lupini meal, but lupini flour and lupini flakes. Can I use one of them to make this keto friendly grits. I currently use almond flour but this sounds divine!
I ran my lupini flakes through the food processor and made the meal myself.
Can is decrease the amount of heavy cream and increase the water? Or is there a lower fat option. Maybe use all water and increase lower fat cheese? Thank you.
Yes, you can add part water and part heavy cream. Or use a nut milk - that would lower the calories/fat. If it needs to be thicker just add a little bit of cream cheese or arrowroot powder.
This is fantastic! I’m looking forward to making this! My husband and I are going Keto and wanted to find a Keto friendly grits, thank you so much for sharing this!!
The lupin meal is what makes these actually work. It has a coarser texture than cauliflower so the consistency is way closer to real grits. Hope you two love it!
These were amazing! Satisfied a crave. Taste and texture on point! My incredibly picky husband loved them! I used poblano instead of jalapeño because it’s what I had and smoked Gouda instead of cheddar because I love smoked Gouda grits. Did a half recipe for 4 servings. Perfect!
Smoked Gouda in these is genuinely a better call than cheddar. Stealing that. Poblano makes sense too - you still get the pepper flavor without the heat.
This is a great grit substitute! Even my super carby grit-loving hubby thought these were awesome. They're also very versatile and customizable. I used them to make a "southwest grit bowl" by topping them with some breakfast sausage, a fried egg, sour cream and salsa. Delicious! Thank you for doing all of the experimenting for us! Oh I cut the recipe into 1/3 and got 3 healthy servings from it instead of just 2. They do reheat quite well too so next time I just might make a full recipe.
That southwest bowl combo is such a good idea. Breakfast sausage and a fried egg over these. Making that next time.