Keto Shrimp and Grits
Published September 29, 2021 • Updated March 13, 2026
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Creamy, cheesy lupin meal grits topped with buttery garlic shrimp. This is my low-carb take on the classic Southern dish, and the texture is so close to real cornmeal that I keep second-guessing myself.
I’ve been working on a keto version of shrimp and grits for years, and this is the one that finally nailed it. The secret is lupin meal. Not cauliflower rice, not almond flour (I tried both, and they taste nothing like real grits). Lupin meal has that same slightly coarse, grainy texture as cornmeal, and when you stir in cream cheese and sharp cheddar, the result is rich, smooth, and dangerously close to what you’d get at a Southern diner.
The carb difference is staggering. Regular cornmeal grits have about 36g of net carbs per cup. Lupin meal has around 4g for the same amount, because it’s almost entirely fiber. That swap alone makes this work on keto without sacrificing the texture that makes grits what they are.
I use a finer grind of lupin meal. Coarser grinds make the texture too rough and unpleasant. The finer stuff cooks down smoother and absorbs the cream and butter the way cornmeal does. If you’ve never cooked with lupin meal before, this is a great recipe to start with because the cheese and cream are forgiving.
The shrimp are simple on purpose. Butter, garlic, a little cayenne at the end. I want the heat to come through without burying the shrimp flavor.
The jalapeno in the grits is technically optional, but I add it every time. The heat cuts through all that cream and cheddar in a way the dish actually needs. Without it, the grits lean a little flat. If you don’t do spicy, skip it, but try it at least once.
This works as breakfast, brunch, or a full dinner. I’ve served it alongside blackened chicken for a Cajun-themed night, or with my creamy pork chops when I’m feeding a bigger group. If you like shrimp recipes, my garlic butter shrimp uses a similar prep but goes a completely different direction. For something with more spice, try my creamy garlic paprika shrimp over these same grits.
Leftovers reheat well, but the grits thicken up a lot in the fridge. Add a splash of cream when you warm them and they loosen right back up. If you’re craving more low-carb comfort food, my keto shepherd’s pie hits the same warm, filling note.
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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
How many net carbs are in lupin meal grits vs regular cornmeal grits?
A cup of regular cornmeal has about 36g of net carbs. Lupin meal has around 4g for the same amount because it's almost all fiber. I was stunned when I first compared them. That single swap is what makes this dish keto-friendly without changing the texture.
What grind of lupin meal works best?
I've tried both coarse and fine, and I always go with the finer grind now. Coarser lupin meal makes the texture too gritty and rough, almost sandy. The finer stuff cooks down smooth and absorbs the cream and butter the way traditional cornmeal does.
Can I use Cajun seasoning on the shrimp instead of salt and pepper?
I do this about half the time now. One of my readers tried it first and said the layered heat played off the jalapeno grits way better than the plain version. I tested it the next week and agreed. Use about a tablespoon of your favorite Cajun blend and skip the separate salt, pepper, and cayenne.
What goes well with this for a full meal?
I usually keep sides simple since the grits are already rich. Sauteed kale or collard greens are my go-to for a full Southern spread. Roasted broccoli works if you want something lighter. My keto crack chicken is also great if you want to use the grits as a side dish instead of the main.
Can I use frozen shrimp?
I use frozen shrimp all the time. Just thaw them completely before cooking. I run mine under cold water in a colander for about 5 minutes, then pat them dry. The key is avoiding precooked shrimp because you want the seasonings to cook into the flesh, not just sit on the surface.
How do I store and reheat leftovers?
I keep leftovers in an airtight container in the fridge for up to 3 days. The grits thicken up a lot overnight, so add a splash of cream or water when you reheat in a saucepan over low heat. I usually store the components separately if I'm planning to eat them over a couple of days.
Can I make this dairy-free?
I've tested this with coconut cream instead of heavy cream, and dairy-free cream cheese for the stirred-in cheese. It works, but the flavor profile shifts. You lose some of that richness from the cheddar. I'd add a pinch of nutritional yeast to get some of that cheesy flavor back.
I was ready to be disappointed by lupin meal (I've been burned by too many 'just like the real thing' swaps). But the texture here is genuinely close, and when the cream cheese and cheddar get folded in, it has that pull you expect from real grits. My go-to cauliflower version is officially retired.
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.
The stare is everything lol. South Carolina shrimp and grits is a serious bar to clear.
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.