This quick, mildly spicy Cajun-inspired shrimp dish swaps traditional corn grits for grated cauliflower. Simmered with milk and bay leaves, the cauliflower turns tender and creamy for a lighter take on the classic. To save time on the grating, you can also use frozen riced cauliflower instead.

Active time: 25 minutes | Total time: 35 minutes

Shrimp and Cauliflower “Grits”

Ingredients

  • 1 tbsp (15g) olive oil
  • 1 large red bell pepper, seeded and chopped
  • 1 medium onion, chopped
  • 2 small garlic cloves, chopped
  • 1 (15 oz./425g) can no sodium-added diced tomatoes
  • 1 tbsp salt-free Cajun seasoning
  • 1/4 tsp salt, divided
  • 1 large head (840g) cauliflower, leaves, hard stem and core removed
  • 3/4 cup (183g) non-fat milk, or unsweetened non-dairy milk
  • 1 bay leaf
  • 1/4 tsp black pepper
  • 1/2 cup (57g) grated cheddar cheese
  • 1 lb (454g) shrimp, peeled and deveined
  • 1/4 cup (12g) parsley, chopped
  • Hot sauce, optional, for serving
  • Lemon wedges, optional, for serving

Directions

Heat the oil in a large sauté pan over medium heat. When the oil is hot, add the bell pepper and onion and sauté for about 5 minutes, until tender and beginning to brown. Add the garlic and cook for about 30 seconds, until fragrant. Stir in the diced tomatoes, Cajun seasoning, and 1/8 tsp salt and bring to a simmer. Cover and reduce heat to low.

Meanwhile, remove any leaves from the cauliflower. Grate the cauliflower using a box grater into rice-like pieces, stopping at the hard core; discard the core. Transfer the grated cauliflower to a medium saucepan. Add the milk, and stir in the remaining 1/8 tsp salt, and the bay leaf. Bring to a simmer, cover, and cook for 5 minutes. Uncover and continue cooking, stirring frequently, for 3–4 minutes until very tender and the mixture has thickened. Cover and keep warm over low heat.

Add the shrimp to the tomato mixture, cover, and cook over low heat, stirring once, for 3–5 minutes, until the shrimp are just opaque, and cooked through to an internal temperature of 145°F (63°C). Divide the cauliflower “grits” among 4 shallow bowls and top with the shrimp mixture. Sprinkle with parsley and serve with hot sauce and lemon wedges, if desired.

Serves: 4 | Serving Size: About 1 cup shrimp mixture, plus 3/4 cup cauliflower grits

Nutrition (per serving): Calories: 260; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 190mg; Sodium: 397mg; Carbohydrate: 22g; Dietary Fiber: 5g; Sugar: 12g; Protein: 30g

Nutrition Bonus: Potassium: 1013mg; Iron: 10%; Vitamin A: 24%; Vitamin C: 191%; Calcium: 15%

Originally published May 16, 2019; Updated April 2026

The post Shrimp and Cauliflower “Grits” appeared first on MyFitnessPal Blog.

Post Views: 5