Healthy Keto Breakfast Grits

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This Southern inspired dish will please all breakfast lovers. Best of all, you will only need a few common ingredients to whip it up in less than 20 minutes.

For a delicious twist, swap the traditional shrimp topping for shredded cheese, fried egg or crispy bacon. It's a fun, easy and quick keto meal that can be made in advance and reheated when you are short on time.

Hands-on Overall

Nutritional values (per serving)

Net carbs5.3 grams
Protein7.4 grams
Fat29.5 grams
Calories321 kcal

Calories from carbs 7%, protein 9%, fat 84%

Total carbs7.7 gramsFiber2.4 gramsSugars3.4 gramsSaturated fat18.2 gramsSodium755 mg(33% RDA)Magnesium26 mg(7% RDA)Potassium402 mg(20% EMR)

Ingredients (makes 3 servings)

  • 1 small cauliflower (340 g/ 12 oz)
  • 2 tbsp unsalted butter (28 g/ 1 oz)
  • 1/2 cup heavy whipping cream (120 ml/ 4 fl oz)
  • 3/4 tsp sea salt, or to taste
  • 1/4 tsp black pepper
  • 1/2 cup shredded sharp cheddar cheese (57 g/ 2 oz)
  • 1 medium green onion, sliced (15 g/ 0.5 oz)
Optional toppings:
  • crispy bacon slices
  • fried or poached eggs
  • crumbed feat cheese
  • crisped up chorizo
  • pan-roasted shrimp cooked in butter (seasoning of choice)


  1. Cut the cauliflower into quarters then place in a food processor or blender. Blend until it resembles rice (food processor and a grating blade work best).
    Healthy Keto Breakfast Grits
  2. Place the cauliflower rice in a medium pot over high heat. Cook 3-4 minutes until it starts to soften.
  3. Add in the butter, heavy cream, salt, and pepper. Cook another 3-4 minutes then use a hand blender to blend the mixture into a creamy grit consistency, be sure not to over process into mashed cauliflower.
    Healthy Keto Breakfast Grits
  4. To serve, top with shredded cheddar and green onions. This recipe can be stored refrigerated for up to 3 days.
    Healthy Keto Breakfast Grits

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Cauliflower, fresh
3.4 g2.2 g0.3 g28 kcal
Butter, unsalted, grass-fed
0 g0.1 g7.7 g68 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
1 g0.8 g15.2 g146 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Cheddar cheese
0.6 g4.3 g6.3 g76 kcal
Spring onion, scallion, green onion, fresh
0.2 g0.1 g0 g2 kcal
Total per serving
5.3 g7.4 g29.5 g321 kcal
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Lauren Lester
Creator of Healthful Creative

Lauren Lester

Lauren is a food photographer, recipe developer, and author.

She is the founder of the creative content agency, Healthful Creative. HC specializes in helping food centered brands share their story through recipe development + food photography.

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