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Keto Shrimp and “Grits” with Arugula

By Dr. Eric Berg DC

06/24/2024

Keto Shrimp and “Grits” with Arugula

keto-shrimp-and-grits-with-arugula

Total Time: 30 minutes

Serves: 4

Per serving: 349 calories, 33.8 g protein, 11.1 g carbohydrates, 19.7 g fat

Ingredients

Spicy shrimp

1 Tbsp paprika

2 tsp garlic powder

½ tsp cayenne pepper

1 lb shrimp, peeled and deveined 

1 Tbsp extra virgin olive oil 

Salt and pepper to taste


Cauliflower grits

1 Tbsp unsalted butter

4 cups cauliflower, riced 

1 cup whole milk

½ cup goat cheese, crumbled 

Salt and pepper to taste


Garlic arugula

1 Tbsp extra virgin olive oil

3 garlic cloves, thinly sliced

4 cups baby arugula

Salt and pepper to taste

Directions:

  1. Mix paprika, garlic powder, and cayenne in a small bowl. Add peeled and deveined shrimp to spice mixture and toss until fully coated. Refrigerate while making cauliflower "grits."

  2. To make cauliflower “grits,” melt butter in a pot over medium heat. Add riced cauliflower and cook for two to three minutes, until it releases some moisture.

  3. Pour in half a cup of milk and bring mixture to a simmer. Stir occasionally for six to eight minutes until cauliflower absorbs some of the liquid.

  4. Add remaining milk and continue to simmer for ten minutes or until mixture is thick and creamy. Stir in crumbled goat cheese and season with salt and pepper. Keep warm.

  5. To make garlic arugula, heat olive oil in a large skillet over medium-high heat. Add sliced garlic and cook for one to two minutes until fragrant.

  6. Add arugula to pan and toss until wilted, about three to four minutes. Season with salt and pepper, remove from skillet and set aside.

  7. Add another tablespoon of olive oil in same skillet and heat over medium heat. Add shrimp and cook for four to five minutes until fully cooked. Season with salt and pepper.

  8. Immediately serve cheesy cauliflower grits topped with spicy shrimp and garlic arugula.


Recipe tips:

  • You can purchase frozen cauliflower rice from the grocery store to save time.

  • Include Cajun seasoning in the mixture to make spicy shrimp and cauliflower grits.

  • Add a dash of lemon juice to the arugula for a zesty flavor.

  • Cream or cheddar cheese can be substituted for goat cheese in this keto grits recipe.

Are you looking for a tasty, low-carb alternative to traditional shrimp and grits?


Try this Keto Shrimp and “Grits” recipe, which features cauliflower "grits" and spicy shrimp served with garlicky arugula.


The combination of seafood flavors, garlic, and creamy cauliflower make this recipe a satisfying meal that won't derail your keto lifestyle.


Why you’ll love this keto recipe


Deciding what to eat on keto can be challenging. However, this Keto Shrimp and “Grits” recipe will please even the pickiest eater.


This low-carb twist on a classic savory Southern dish is gluten-free and those with gluten sensitivities can enjoy this meal without worrying about developing abdominal pain or bloating


The addition of arugula offers nutritious greens associated with various health benefits, making it an excellent choice for incorporating more nutrients into your meal plan.


Research published in the International Journal of Chemical and Biochemical Sciences found that arugula contains essential nutrients, including vitamin C, minerals, and glucosides. 


Arugula is considered excellent for digestive health and is often used as a diuretic and antiscorbutic, meaning it can help prevent vitamin C deficiency and associated skeletal issues. 


The study further suggests arugula possesses various beneficial properties, such as being an anti-cancer, antidiabetic, and anti-inflammatory agent.


Ready in just 30 minutes, this meal is convenient for busy individuals and serves up to four people, making it an excellent option for quick midweek family dinners. 


What’s more, this dish is 100 percent keto-friendly as it replaces traditional carb-loaded grits with a creamy cauliflower rice version. 


Cooked shrimp

How to choose healthy shrimp


Not all shrimp are created equal. When shopping for shrimp, choose wild-caught and sustainably sourced options.


Wild shrimp caught in their natural habitat offer a better nutritional profile than farm-raised shellfish, which are typically raised on an unnatural diet consisting of growth promoters, antibiotics, and protein isolates. 


Exposure to these ingredients has been linked to several health issues and may increase the risk of hormone imbalances, fertility issues, and cancer.


Wild-caught shrimp contain significantly higher levels of trace minerals, omega-3 fatty acids, and high-quality protein vital for overall health and well-being.


Additionally, sustainably sourced seafood has a lower environmental impact and supports local fishing communities.


Look for labels such as Marine Stewardship Council (MSC) certified or wild-caught to ensure you get the best quality shellfish while making an ethical choice.


Cooked shrimp

Benefits of cauliflower on keto


Cauliflower is a member of the Brassica family. It’s low in carbs and high in fiber, making it a much-beloved staple in many keto recipes.


This cruciferous vegetable is also a rich source of B vitamins, vitamins C and K, folate, and potassium.


"Cauliflower contains sulforaphane, a phytochemical with potent antioxidant properties that may help prevent cardiovascular diseases and reduce inflammation," explains Dr. Berg.


A versatile ingredient, cauliflower’s unique texture makes it ideal for replacing high-carb foods such as potatoes, rice, pizza crust, and cheesy grits in many keto recipes.


What’s more, choosing cauliflower instead of grains allows you to obtain the nutritional benefits of this vegetable while maintaining ketosis.


Cooking shrimp in a skillet

Storing and reheating tips


When storing leftovers, it’s best to separate each component. For example, shrimp and arugula should be stored separately from the cauliflower "grits" to prevent them from becoming mushy.


If stored in airtight containers, this meal can be refrigerated for up to three days.


To maintain the flavor profile of this creamy grits keto shrimp dish, avoid reheating in the microwave, as this can result in a soggy texture.     


Instead, sauté the dish in a skillet over low heat or warm it in the oven at 250 degrees F / 120 degrees C until heated through.


For a well-rounded meal, serve this Keto Shrimp and “Grits” dish with a side salad or roasted vegetables.


Shrimp and arugula

Final thoughts


This Keto Shrimp and “Grits” with Arugula recipe uses cauliflower to replace traditional grits, creating a 100 percent keto-friendly meal option. 


It’s recommended to choose sustainably sourced wild-caught shrimp to avoid potentially harmful antibiotics or growth promoters while supporting ethical fishing practices.



FAQ


1. How many carbs are in grits?

Traditional grits typically contain around 30 grams of carbs per serving, which is unsuitable for those following a low-carb keto diet.


2. Can I eat grits on keto?

No, regular grits are made from corn, which is high in carbohydrates and often contains genetically modified organisms (GMOs).


However, this Keto Shrimp and “Grits” with Arugula recipe uses cauliflower rice instead of classic grits, creating a keto-approved version that won’t kick you out of ketosis.


3. What is a good alternative to grits on keto?

Cauliflower rice is a popular low-carb alternative to grits on a keto diet.


Other keto-approved alternatives include zucchini noodles, spaghetti squash, or mashed cauliflower. Broccoli rice and shirataki rice are also suitable substitutes.


4. How many carbs are in a keto cauliflower grits recipe?

This cauliflower grits version contains 6.9 grams of carbs per serving. That’s significantly lower than traditional grits, which can contain up to 30 grams of net carbs per serving.


5. Can I have shrimp on keto?

Yes, shrimp are an excellent source of protein and healthy fats, making it an ideal ingredient for those following a low-carb lifestyle.


6. Are shrimp healthy?

Yes, shrimp are considered healthy as they’re a nutrient-dense food high in protein and heart-health-promoting omega-3 fatty acids. 


7. How many carbs are in keto shrimp and grits?

This Keto Shrimp and “Grits” with Arugula recipe contains 11.1 grams of carbs per serving. However, the exact carb count may vary depending on the specific ingredients used and portion size.


8. Are low-carb shrimp and grits gluten-free?

Yes, this recipe is gluten-free. However, check the labels of any pre-packaged ingredients for added gluten or cross-contamination during processing.


9. Is Keto Shrimp and “Grits” with Arugula suitable for meal prep?

Yes, this dish is an excellent option for meal prepping as it can be made in advance and stored in the fridge for up to three days.


Store the ingredients separately to maintain their texture and flavor, and avoid microwaving the dish when reheating.



Source 


1. https://www.iscientific.org/wp-content/uploads/2019/09/9-IJCBS-15-08-09.pdf