Shrimp Creole and Cauliflower Grits

Shrimp Creole and Cauliflower Grits
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In this twist to classic grits, corn is swapped out for cauliflower and white beans for a creamy alternative that pairs perfectly with the spice in the shrimp. You can swap out the chicken stock with a quick homemade stock using the shrimp shells. Consider buying Cajun seasoning (typically a mix of chili pepper, smoked paprika, cayenne, garlic, onion, salt, pepper, and herbs) to cut down on prep time—and it works as a great seasoning for vegetables. If purchasing, a salt-free Cajun seasoning is recommended.

Watch how to make shrimp creole and cauliflower grits

  • Servings
    4 Servings
  • Serving size
    1 1/2 cups grits and 1 cup creole
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 1/2 cups grits and 1 cup creole
  • Amount per serving Calories 240

  • Total Fat 7g
    • Saturated Fat 1.1g
    • Trans Fat 0g
  • Cholesterol 130mg
  • Sodium 340mg
  • Total Carbohydrate 24g
    • Dietary Fiber 8g
    • Total Sugars 8g
    • Added Sugars 0g
  • Protein 24g
  • Potassium 1100mg
  • Phosphorus 330mg

Choices/Exchanges: 1/2 Starch, 3 Nonstarchy vegetable, 2 Lean protein, 1/2 Fat



  • cauliflower (trimmed and grated)
    approximately 2 lbs.
  • green onion (scallion) (sliced, for garnish)
  • olive oil (for grits)
    2 tsp
  • garlic (minced, for grits)
    1 clove
  • canned low-sodium white beans (drained and rinsed)
    1/2 cup
  • low sodium chicken broth
    1/2 cup
  • water
    1/2 cup
  • finely grated parmesan cheese (optional)
    1 tbsp
  • onion powder
    1/2 tsp
  • olive oil (divided, for grits)
    1 tbsp
  • large shrimp (peeled and deveined)
    1 lbs
  • celery (diced)
    2 stalks
  • yellow onion (diced)
    1 small
  • green bell pepper (diced)
  • garlic (minced, for grits)
    3 clove
  • salt-free Creole seasoning
    2 tsp
  • canned diced tomatoes
    14 oz
  • low sodium chicken broth (for grits)
    1 cup
  • bay leaves
  • Worcestershire sauce
    1 tsp


  1. For the grits: Heat oil in a medium pot over medium-high heat. Add the cauliflower and cook until softened and lightly browned, about 10 minutes. Add the garlic and heat until fragrant, about 1 minute.

  2. Add the beans, broth, and water. Cook for 5 minutes. Turn off the heat. Add the Parmesan and onion powder. Using a masher or blender, mix until just creamy with a little texture remaining. Add more water as needed. Season with pepper. Cover to keep warm until serving.

  3. For the shrimp: Pat the shrimp dry with a paper towel. Heat 1½ tsp oil in a large skillet over medium-high heat and add the shrimp in a single layer. Lightly sear on one side until curled and lightly charred. Remove shrimp to a plate and add the remaining oil to the pan.

  4. Add the celery, onion, and bell pepper to the pan. Reduce heat to medium and cook, stirring occasionally until tender but not overly browned, about 7 minutes. If the pan gets too dry while the vegetables cook, add water as needed.

  5. Add the garlic and seasoning and heat until fragrant, about 1 minute. Add the tomatoes, broth, and bay leaf. Use a spoon to scrape any bits stuck to the bottom of the pan. Bring to a boil and then reduce heat to a simmer. Cook for 10 minutes until thickened, stir frequently to prevent the bottom from burning.

  6. Serve on top of cauliflower “grits” and garnish with onions and hot sauce.

  7. Serve on top of cauliflower “grits” and garnish with onions and hot sauce.