Low-Carb Cheese “Grits”

This low-carb cheese “grits” recipe is a keto-friendly update on classic southern comfort food. Creamy, gooey, smoky goodness with just 3.8 net carbs per serving.

Have you ever noticed that southern cooking is not low-carb? Like there is no way in hell that you can sit down to a southern table on a Sunday after church without 900 grams of carbs staring up at you from the plate. So, one of the things I try to do is replicate my favorites as much as I can. Luckily fat is fine because I am not sure what I’d do without butter and bacon. You?

Low Carb Cheese "Grits" Are Gooey, Souther Comfort Food but With Under 5 Carbs per Serving. Lowcarb-ology.com

Anyway, I love grits. When they are made well, and often they are not, they are creamy, salty, buttery goodness. I’ve had them at restaurants (I’m looking at you, Cracker Barrel) and considered taking the insipid, gluey mass of glop home to fill in nail holes in my walls. The thing is grits are really bland on their own and take on the flavor of what you add to them.

These low-carb cheese “grits” are smoky, salty, creamy yum on a plate. The cauliflower granules take on the flavor of the bacon while cooking and a little cream cheese and heavy cream add a nice creamy finish. The smoked Gouda just takes it over the top.  I’ve left them plain here but they’ll make a great base for Cajun shrimp, sausage, or whatever you like. In fact, I have a brunch recipe coming up soon that uses these as a base so be sure to make these cheese grits at least once before I post it. That way you’ll be ahead on the learning curve, if you know what I mean.

Low-Carb Cheese "Grits" Are Easy to Make and So Good! Lowcarb-ology.com

This recipe for low-carb cheese “grits” makes enough for a huge single serving or two moderate servings — I’ll be honest, I ate the entire thing myself in one sitting. This is comfort food, pure and simple. It doesn’t taste low carb, it doesn’t feel low carb — it feels luxurious and southern. And  yummy. So very yummy.

I like these with chiles mixed in, too. I mean, after all, Texas. And, on that note, chili is amazing spooned on top of a mound of this stuff, too. Beware though — once you’ve tried it you’ll be hooked. It’s so good.

Print Pin Recipe

Low-Carb Cheese “Grits”

Smoky, creamy comfort food that is low carb, too. Cauliflower stands in for grits in this spin on a traditional southern favorite.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2 servings
Calories 419kcal
Author Katherine Peters



  • Pulse the cauliflower in the blender until it looks like small granules. Set aside.
  • Fry the bacon slowly in the pan until crisp.
  • Remove the bacon from the pan and set it aside; leave the bacon grease in the pan.
  • Add the butter to the bacon grease and allow it to melt.
  • Add the ground cauliflower and hemp seed.
  • Saute for 2 minutes, stirring constantly.
  • Add the cream, water, and cream cheese.
  • Simmer until the mixture is creamy and the cauliflower is tender. You may need to add a little more water to keep the mixture from going dry.
  • Stir in the smoked gouda, smoked paprika, and garlic powder.
  • Add the crumbled bacon.
  • Taste and add salt and pepper as needed.


Calories: 419kcal | Carbohydrates: 7g | Protein: 17g | Fat: 36g | Saturated Fat: 15g | Cholesterol: 85mg | Sodium: 328mg | Potassium: 324mg | Fiber: 2g | Sugar: 2g | Vitamin A: 955IU | Vitamin C: 41mg | Calcium: 225mg | Iron: 3.5mg

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Last Updated 11/11/2020

34 Responses to “Low-Carb Cheese “Grits””

  1. The magic of cauliflower 😉 Perfect alternative and still delish!

    • Absolutely!

  2. I am loving this recipe…what a great idea to use cauliflower! And bacon and smoked gouda….two of my favorites! Wish I was having this right now!

    • Thanks Michelle!

  3. First of all you had me at Gouda! And I love the idea of making “grits” healthy! Now if I can get my husband and mother-in-law to sign off on this version, we’ll have a new go-to recipe! Thanks!

    • You might be surprised. I know it sounds weird but these are some pretty dang believable cheese grits!

  4. Cauliflower!! Love this. I have to admit that I was very skeptical about grits until very recently. Now I love them! I think I was soured by some gloppy experiences…

    • 🙂

  5. I like the addition of hemp seeds. I’m going to try this soon with Emril’s BBQ Shrimp recipe. That shrimp would taste grate over your grits.

  6. What a great idea to use cauliflower! I try to limit the amount of carbs I eat and this recipe would be a great one to try – pinning!

    • Let me know what you think

  7. This looks great!! What can I use in place of hemp seeds please??

    • Coarsely ground almonds will work. 🙂

    • Do it need hemp seeds or almonds at all and where do I find help seeds?

    • Yes it does. The health food store or Amazon should have them.

    • I’ve made it several times without hemp seed or almond meal for shrimp & grits and it is always turns out great. A delicious alternative to traditional hominy grits!

  8. Love the use of cauliflower. These grits look fantastic.

    • They are. Especially when you are on low carb and can’t have them for real. 🙂

  9. My per carb days I had grits with cheese and salmon , some time shrimp sure did miss it . Now I have a big smile on my face thanks to you . I tried this dish and can’t believe how good it is. If I had to rate it I’d give it off the chart for good and also easy prep . Are you sure Its low carb? LOL I ate it this morning Yum. Ate the whole thing both servings. Can’t wait to try some of your main dishes, lunches , snacks should just say everything. THANK YOU so much for all you do, God Bless

    • I am glad you like my recipes! Thanks for your kind comments

  10. What is the purpose of the hemp seeds? Is for the texture?

    • yes and nutrients.

  11. In case you don’t have smoked Gouda on hand – I recently subbed mozzarella combined with liquid smoke (pecan) and it tasted identical.

    • what a great idea! Thank you!

  12. Can chia seeds be used instead of hemp seeds?

    • I’ve never tried them. I don’t think so but it’s worth a try. 🙂

  13. Do you think these would freeze well for meal prep?

    • Yes they do. 🙂

  14. 5 stars
    Thank you, I love this recipe. The Hemp seeds make the consistency perfect. I used Cheddar cuz that is what I like. Kudos to you!

  15. 5 stars
    This is so rich with flavor. Fantastic Paired with shrimp! Thank you so much for this delicious recipe!

  16. Do you by chance know Calories, protein, carbs, fat per serving?

  17. Do you blend or ground the hemp seeds also?

  18. Oh my word!!! These are amazing!!! I thought I was loved your grits recipe with the almonds, but you nailed it with these cheese grits! New addiction I my kitchen ????

  19. I only see cauliflower being used, what would be the measurement if I wanted to use real grits?


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