Keto Grits

Name: Keto Grits
Prep time: 2 min
Cook time: 10 min
Yield: 6
Cuisine: American
Ingredients: 4 tablespoons unsalted butter; 1 jalapeño, diced (optional); 1 cup lupin meal; 2 cups water; 1 cup heavy cream; 1 teaspoon salt; 1 oz cream cheese; 2 cup shredded sharp cheddar cheese (optional)

by KetoFocus.com

4.8 Stars (5 Reviews) 11 Comments

Jump to the Recipe

Sometimes all you want is a nice comforting bowl of grits for breakfast or to go along with your dinner, and with this keto grits recipe, you can do just that! These keto grits are super easy to make, and to keep this recipe low carb, we use lupin beans instead of cornmeal or cauliflower. In this delicious batch of grits, we will be loading it up with jalapeños and cheddar cheese for that extra cheesy goodness.

a cast iron skillet with creamy cheese grits in it topped with melted butter

keto grits dripping down a wooden spoon over a skillet pan

Keto grits in a white bowl with cooked shrimp on the surface

looking down onto a pan with cheesy grits in it topped with butter

12 Mins

Nutrition Facts

Servings

408

Calories

32.8g

Fat

13.8g

Protein

3.1g

Net Carb

11.1g

Total Carbs

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Keto Grits Ingredients

4 tablespoons unsalted butter
1 jalapeño, diced (optional)
1 cup lupin meal
2 cups water
1 cup heavy cream
1 teaspoon salt
1 oz cream cheese
2 cup shredded sharp cheddar cheese (optional)

Keto Grits Directions

STEP

1

Sauté jalapeño

In a large skillet or saucepan, melt butter over medium heat. Add diced jalapeño and cook until softened (2-3 minutes).
STEP

2

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.
STEP

3

Say cheese grits

Remove from heat. Stir in cream cheese and cheese into the grits until combined.

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Low Carbs Grits Recipe

Keto grits are creamy, thick, and have a similar texture to regular grits. This keto grits recipe is the perfect way to enjoy grits on the keto diet. By using ground lupin beans instead of cornmeal, you cut out a substantial amount of carbs and can maintain your progress on the keto diet. Lupin beans also have a slightly nutty flavor that is similar to cornmeal. Once you add all of the butter, cheese, and toppings you want, you won’t miss the cornmeal at all!

Most keto grits recipes use cauliflower as a replacement for cornmeal. Unfortunately, cauliflower grits don’t taste like real grits. It tastes like cheesy cauli rice. Using lupin meal instead will be your go-to recipe for grits instead of cauliflower grits.

These low carb grits are perfect for breakfast or enjoy as a side dish next to some shrimp for a classic keto shrimp and grits recipe.

a skillet full of grits next to jalapenos and cheese

Is Cornmeal Keto?

No, cornmeal is not keto since it is so high in carbohydrates. In just one cup of yellow cornmeal, there are 84.9 g net carbs and 93.8 g total carbs. But by using ground lupin beans in place of cornmeal for this keto grits recipe, you cut out much more carbohydrates since one cup of ground lupin beans only has 4 g net carbs. Lupin beans are mostly made of fiber rather than carbs, which is excellent for a healthy gut.

What Are Lupin Beans?

Lupin beans or lupini beans are yellow, protein-packed beans typically found in the many Mediterranean, Latin American, and North African dishes. These beans have recently gained more popularity in the keto diet since it is low in net carbs and can be ground down into a meal or flour. In fact, it has even been used as the main ingredient in some different types of keto pasta. I even use it in my keto deep dish pizza recipe since it tastes so similar to cornmeal!

a cup of lupin meal in an old measuring cup

Variations

There are many variations and ingredients that you can add to this keto grits recipe to make it truly your own. If you find jalapeños too spicy, or if you just don’t like jalapeños, you can add crumbled bacon on top or even some stir-fried mushrooms. You can also add scallions or a different type of cheese for a different flavor. Even try different seasoning, like Cajun seasoning. These keto grits are meant to be loaded, so add whatever you want! Just make sure your added ingredients are keto-approved.

If you want plain grits, just omit the jalapenos and cheddar cheese.

What to Serve with Grits

You can serve many different things with grits. Since a bowl of grits is never too overpowering with flavor, many different sides will easily match. If you are looking for a delicious traditional side, you can pairing it with a buttery, garlic shrimp recipe. After all, shrimp and grits are an iconic combination. Shrimp is also low carb and a wonderful homage to this Southern dish. You could also serve them with sausage and eggs, or even some keto-fried chicken or grilled fish. With the light taste of grits, it is impossible to have clashing flavors.

Keto Grits: FAQS

What can I substitute for lupin meal if I can't find it?

If you can't find lupin meal, you can try using almond flour or coconut flour as a substitute, but keep in mind that it may slightly alter the texture and flavor of your grits.

Can I make this recipe dairy-free?

Yes! To make this keto grits recipe dairy-free, you can substitute the heavy cream with unsweetened almond milk or coconut milk, and use a dairy-free cheese alternative.

How do I store leftovers of keto grits?

You can store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, add a splash of water or cream to loosen them up and warm them on the stove or in the microwave.

What can I use instead of jalapeños if I prefer a milder flavor?

If you want to avoid the heat of jalapeños, you can substitute them with diced bell peppers or simply omit them altogether for a milder flavor.

Are these keto grits suitable for meal prep?

Absolutely! These keto grits can be made in advance and portioned out for easy meal prep. Just reheat them when you're ready to enjoy!

Nutritional information & Macros

Amount Per Serving
Calories	408
Fat	32.8g
Protein	13.8g
Total Carbs	11.1g
Net Carbs	3.1g

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