Keto Shrimp and Grits
Published September 29, 2021 • Updated February 24, 2026
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Creamy, cheesy grits topped with buttery, spicy shrimp - this is my low-carb take on the classic Southern dish. I use lupin meal instead of cornmeal, and the texture is so close you won't believe it's keto. Great for breakfast, brunch, or alongside any Southern meal.
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Keto Grits 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)
Keto Shrimp Ingredients
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1 lb raw shrimp (thawed, deveined, peeled)
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2 tablespoons olive oil
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1/2 teaspoon salt
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1/4 teaspoon pepper
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4 tablespoons unsalted butter
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5 cloves garlic, minced
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1 tablespoon minced fresh parsley
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1/4 teaspoon cayenne pepper
Step by Step Instructions
Step by Step Instructions
Saute jalapeno
Melt butter over medium heat in a medium skillet. Add diced jalapeño and cook until softened.
Cook lupin meal
To the skillet, stir in lupin meal, water, heavy cream and salt. Bring the mixture to a boil. Once boiling, continue cooking for an additional 5 minutes or until the grits have thickened and are no longer liquid. Remove skillet from heat. Stir in cream cheese and cheddar until smooth and creamy. Set aside and keep warm.
Sauté garlic
Add butter to a large clean skillet, melt over medium heat until melted. Add garlic and cook for one minute, or until fragrant.
Cook the shrimp
Add raw shrimp to the skillet and cook for two minutes then toss and cook for additional three minutes or until the shrimp is pink and cooked through. (120 internal temp). Remove from the heat and toss with parsley and cayenne pepper.
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 a different type of meal instead of lupin meal?
Lupin meal gives the best texture and flavor. Almond flour or coconut flour will work in a pinch, but the taste and consistency won't be quite the same.
How can I store leftovers of keto shrimp and grits?
Store in an airtight container in the fridge for up to 3 days. Reheat in a saucepan over low heat - add a splash of cream or water if it's too thick.
Is this recipe suitable for meal prep?
Yes! Make the grits and shrimp separately, store in the fridge, then reheat together when you're ready to eat.
Can I make this dish dairy-free?
Use dairy-free cream cheese and swap the heavy cream for coconut cream or almond milk. Adjust the amounts until you get the consistency you want.
What can I serve with keto shrimp and grits?
I like a simple side salad or steamed vegetables alongside. Sautéed greens or roasted asparagus also work great for a full Southern spread.
My husband grew up in South Carolina so shrimp and grits is basically sacred in our house. When he couldn't figure out what was different, I had to tell him it was lupin meal. He just stared at me. Making it again this weekend.
Tossed the shrimp with Cajun seasoning instead of salt and pepper and it played off the jalapeño in the grits way better than I expected. Way more layered. Using both from here on.
Cajun and jalapeño together is a lot going on, but it works. The grits are rich enough to handle it.
First time cooking with lupin meal and I kept checking the texture every few minutes because I wasn't sure what to expect. It actually came together way closer to real grits than I thought it would. Do you add the jalapeño every time or is that more of an occasional heat thing for you?
Every time for me. The heat cuts through all that cream and cheddar in a way the dish actually needs. The optional is just there for the jalapeño-avoiders in my family.
My grandmother made shrimp and grits every Sunday growing up, and I honestly thought that one was just gone when I went keto. Made this on a cold night last week and the lupin meal was close enough to the real texture that I kept second-guessing myself. So glad you cracked this one.
That's a high bar to clear. The second-guessing is exactly what I was going for. Cold nights are when this one makes the most sense anyway.
Husband had two bowls and asked if it was really keto. The lupin meal texture is spot on
Ha, that's the reaction I'm looking for. The lupin meal is weirdly close to cornmeal if you get the right grind. I go for the finer stuff, coarser makes it gritty.
Tried the grits and OMG!!!!!!!!!!!!!!!!!!!!!!
THANK YOU
Right?? The grits get me every time. Add a little extra cream when you reheat - they thicken up a lot in the fridge.