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Are grits low carb: Can you eat them on Keto Diet?

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Among the food staples of the Southern United States, one that sparks considerable debate among health-conscious individuals is grits. A traditional dish loved by many, the question often arises: "are grits low carb?" Simply put, traditional grits, made from corn, a starchy vegetable, are high in carbs. However, for those on a ketogenic diet or a low-carb diet, there are creative ways to make "keto grits" that satisfy your cravings without sabotaging your dietary goals.

grits that are not low carb are in a bowl.

Traditional Grits and Their Carb Content

The main ingredient of traditional grits is ground corn, specifically a type of corn called dent corn. Corn kernels are dried and ground into small, coarse bits to create stone-ground grits, or further processed for quick grits or instant grits.

A typical cup of grits has approximately 38 grams of carbs, making it a high-carb food. Regular grits, while delicious, might not be the best choice for those following a strict low carb diet or aiming for weight loss through reduced carbohydrate intake.

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However, there's good news for the lover of grits who's also committed to a low carb lifestyle. There are low-carb alternatives that are not only nutritionally compliant but also capture the texture and comfort of real grits.

Low-Carb Grit Alternatives: Cheesy Cauliflower Grits

A popular and satisfying alternative to traditional grits is cauliflower rice. Cauliflower florets, when finely processed in a food processor, resemble the texture of stone-ground grits. They serve as an excellent low-carb substitute for high-carb foods like grits.

A cheesy cauliflower grits recipe often involves common ingredients such as cauliflower rice, cheddar cheese, cream cheese, heavy cream, green onions, and a dash of garlic powder for flavor. This keto recipe offers the creaminess of classic grits but with significantly lower total carbs.

A moderate portion size of cheesy cauliflower grits only contains around 5 grams of net carbs. It is a good source of fiber and packs moderate protein, making it a suitable part of a healthy diet.

Comparing Alternatives: Low-Carb Grit Substitutes

AlternativeServing SizeNet CarbsDietary FiberKey Ingredients
Cheesy Cauliflower Grits1 Cup5g2gCauliflower Rice, Cheese, Cream
Almond Flour Grits1 Cup10g4gAlmond Flour, Cheese, Cream
Coconut Flour Grits1 Cup6g3gCoconut Flour, Cheese, Cream

Note: While cauliflower rice is the most popular low-carb alternative to traditional grits, almond flour and coconut flour also provide low-carb options. These alternatives, while not identical to the original recipe, offer variety to your low-carb diet.

Low-Carb Grits: A Taste Sensation

It's clear that grits hold a special place in the realm of classic southern dishes. There's something comforting about that creamy bowl of goodness that's tough to replace. Yet, when you've adopted a low-carb lifestyle or embraced the ketogenic diet, regular grits can no longer be a part of your daily menu. Luckily, there are different ways to recreate this dish that align with your diet, and these low-carb alternatives can be equally as satisfying.

In this post, we've already introduced you to the idea of cheesy cauliflower grits. Now, let's explore more delicious twists on this traditional staple, like keto shrimp and cheesy grits, or even a simple side dish featuring cauliflower grits with a rich topping of melted cheddar cheese.

Grits Versus Keto Grits: A Carb Comparison

To truly appreciate the difference between traditional grits and their low-carb alternatives, it's important to have a closer look at the carb content. A standard serving of regular grits carries around 38g of carbs. That's a hefty amount for anyone on a ketogenic diet, where daily carb intake often needs to be kept below 50g for maintaining ketosis.

On the other hand, a standard serving of cheesy cauliflower grits, as mentioned earlier, only contains about 5g net carbs. That's a significant reduction, making it a fitting choice for keto dieters. This comparison underscores why substitutes are a must when you're a fan of grits but also dedicated to maintaining a low-carb lifestyle.

Understanding Glycemic Index and Grits

Without delving too much into health specifics, it's worth noting the glycemic index of traditional grits. Glycemic index measures how a food can affect blood sugar levels. Foods with a high glycemic index can cause a quick spike in blood sugar. As traditional grits are a high-carb food, they have a high glycemic index. But when you swap traditional grits for a low-carb alternative like cauliflower grits, you'll not only be keeping your carbs in check but also maintaining steadier blood sugar levels.

Grits Alternatives for those with Celiac Disease

Traditional grits are often safe for people with celiac disease as they are usually made from pure corn. However, there's always a risk of cross-contamination during processing. On the other hand, cauliflower-based grits, almond flour grits, or coconut flour grits are naturally gluten-free and safe for people with celiac disease, adding another advantage to choosing these alternatives.

Elevating Low-Carb Grits with Toppings

One of the wonderful aspects of grits, whether traditional or keto, is their versatility. A basic recipe can be dressed up in countless ways. A dollop of sour cream, a sprinkle of green onions, or a generous serving of shredded cheese can take your low-carb grits to the next level. For the seafood lovers out there, a serving of keto shrimp, fried in butter over medium heat and flavored with a dash of cajun seasoning, makes a fabulous topping.

Final Thoughts

The journey to healthy living doesn't mean you need to give up on your favorite foods. With a bit of creativity and willingness to try new ingredients, you can easily whip up a low-carb, keto-friendly version of a classic southern dish like grits. As with all meals, remember that portion size is key. Enjoy your low-carb grits in moderation, pair them with a variety of toppings, and you're all set to maintain your low-carb lifestyle without compromising on flavor and satisfaction. So, while traditional grits may not fit the bill, your homemade keto grits will definitely hit the spot!

FAQs About Grits and Low-Carb Diets

1. Can I eat grits on a ketogenic diet?

Traditional grits are not keto-friendly due to their high carbohydrate content. However, low-carb grits made from alternatives like cauliflower rice or almond flour can be included in a ketogenic diet.

2. Are instant grits and quick grits better choices for a low-carb diet?

Both instant grits and quick grits are made from the same type of corn as stone-ground grits. Therefore, their carb content is similar to that of traditional grits and they are not the best choice for a low-carb diet.

3. What can I serve with low-carb grits?

Keto-friendly grits can be served with various low-carb proteins for a complete meal. Keto shrimp, fried in a large skillet over medium-high heat with some lemon juice, or bacon bits, fried till crisp in bacon grease, make excellent toppings. A fried egg also adds high protein and high fat to complement the moderate protein in the grits.

4. Can I make a traditional shrimp and grits recipe low carb?

Yes. Substitute the traditional grits with cheesy cauliflower grits and pair them with keto shrimp for a classic southern dish that fits into a low-carb diet.

5. How can I ensure my grits are low carb?

Always measure your portion size. Even low-carb grits can add up in net carbs if the portion size is too large. Reading the recipe card carefully and using a food scale can ensure you're staying within your carb limits.

Key Takeaways: Embracing Grits in a Keto Lifestyle

Understanding the Carb Content in Traditional Grits

Traditional grits, made from ground corn kernels, are undeniably high in carbs, making them an unsuitable option for those following a ketogenic or low-carb diet. With around 38 grams of carbs in just a single cup of grits, they fall under the category of high-carb food. This high carbohydrate content can interrupt the state of ketosis for those on a ketogenic diet, making it necessary to look for alternatives.

Discovering Ketogenic Alternatives to Traditional Grits

There's a multitude of low-carb alternatives to traditional grits that can satisfy your cravings without derailing your diet. One prominent example is cheesy cauliflower grits. When cauliflower florets are processed, they offer a texture akin to stone-ground grits and a taste that, when seasoned properly, can be just as satisfying. Add to that the bonus of significantly fewer carbs - typically around 5 grams of net carbs for a moderate portion size - and it's clear why this alternative is a favorite among those on low-carb diets.

Exploring Additional Low-Carb Substitutes

Apart from cauliflower, there are other ingredients that can be used as a substitute for corn in grits. Almond flour and coconut flour are two such examples. Both these options provide a consistency similar to traditional grits while keeping the carb content low. They offer a fresh twist on the classic dish while maintaining alignment with dietary guidelines. Just remember to adjust your portion sizes accordingly to ensure you stay within your daily carb limits.

Reimagining Southern Comfort Food for a Low-Carb Lifestyle

A low-carb or ketogenic diet doesn't have to mean bidding farewell to your favorite southern comfort foods. It's possible to enjoy these classic dishes with just a few tweaks and ingredient swaps. For instance, pair your cheesy cauliflower grits with keto shrimp, cooked over medium heat with a dash of cajun seasoning, to recreate a keto version of shrimp and grits. Alternatively, consider adding a fried egg, cooked in bacon grease until the yolk is just soft, for a satisfying, protein-rich breakfast that keeps you full and focused without any unnecessary carbs.


Grits, while a beloved breakfast food and a staple in southern recipes, are a high-carb food due to their main ingredient - corn. But, that doesn't mean you need to give up on this southern comfort food if you're on a low-carb diet. With alternatives like cauliflower rice, almond flour, and coconut flour, you can recreate a low-carb version of this classic dish. By doing so, not only can you adhere to your low-carb lifestyle, but also enjoy a favorite classic southern dish, ensuring a healthy lifestyle that's both fulfilling and flavorful. So, while traditional grits might not be a good choice for a low-carb diet, keto-friendly grits are a definite yes. As always, remember to keep an eye on your portion sizes and enjoy your meals in moderation. Happy eating!

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