This Keto Shrimp and Grits recipe is an easy, healthy, and low carb version of the classic southern spicy dish! Smoked sausage and shrimp in a spicy creole gravy over cauliflower “grits” is healthy comfort food the entire family will love! Whole30, Paleo, gluten free, dairy free. 

This post was originally published on November 6, 2017 and was updated with new copy and photos on December 3, 2021.

Keto and Paleo Shrimp and Sausage in a creole gravy over cauliflower mash in a white bowl

After living in Charleston for over 2 years back in 2014, I gained a newfound appreciation for Shrimp and Grits. I made it my mission to try them at every restaurant we went to, and had a running list of my favorites. This was pre-Celiac diagnosis, of course. After I found out I needed to be gluten free, I knew I wanted to create healthy Whole30 & Keto shrimp and grits recipe for myself and others to enjoy! Looking for other recipes with sausage and shrimp? Check out this awesome Sheet Pan Cajun Shrimp & Sausage recipe!

What Makes This Low Carb Shrimp and Grits Recipe Great?

This healthy shrimp and sausage recipe is packed with creole and cajun flavors. It has all of the taste and texture of regular shrimp and grits, but it is completely dairy free, gluten free, grain free, and low carb. This dish is made with real ingredients like jumbo shrimp, sugar free sausage, cauliflower, ghee (or vegan butter), and a variety of spices. It won’t leave you feeling sluggish, and can be enjoyed completely guilt-free! This Shrimp and Grits recipe is also completely nut free, so it is very allergen-friendly. Oh, and did I mention you can have dinner on the table in less than 30 minutes? Winning!

Ingredients Needed For Keto Shrimp and Grits

See below for the full list of ingredients with quantities – this is just an overview!

Shrimp – I like to buy shrimp frozen and thaw as needed. Costco is a great place to find it. Butcher Box also has wild-caught shrimp available now, as well!

Sausage – For this recipe, I used Pederson’s Farms No Sugar Added Uncured Kielbasa. It is a Whole30 compliant sausage. Any andouille sausage will work for this recipe, but make sure to check for sugar and other additives in the ingredients if you are doing a round of Whole30 or sticking to paleo.

Cauliflower – This is the main ingredient needed to make the low carb cauliflower mash – aka, the grits! You will need one large head or two smaller ones.

Chicken broth – I love using Kettle & Fire brand – the ingredients are great and their broth is gluten free and Whole30 compliant. Use code MARY for 20% off their site!

Ghee – You can also sub in vegan butter if you have a dairy allergy. Ghee is basically clarified butter where the milk solids have been removed. It works great for paleo diets!

Arrowroot powder– This is a paleo substitute for corn starch and works well for thickening sauces! I get arrowroot powder from Thrive Market (use this link to get 25% off your first order of healthier pantry staples for a discounted price!). Arrowroot is also Whole30 friendly.

Spices – Garlic powder, onion powder, thyme, oregano, paprika, cayenne, salt, and crushed red pepper. This combo makes the BEST homemade cajun seasoning!

I decided to make this Shrimp and Grits recipe without bacon because in my opinion, it is very overpowering! However you can certainly add some crumbled bacon on top, if you desire!

Ingredients for Keto Shrimp and Grits - raw shrimp, cauliflower florets, kielbasa, green onions, broth, spices, and ghee

How To Make Low Carb Shrimp and Grits

  1. First, place the cauliflower pieces in a large pot and fill to cover them halfway with water. Bring to a boil and cook 10-15 minutes, until very tender.
  2. Next, heat the olive oil in a large skillet. Add in the shrimp and sliced sausage and cook for 5-7 minutes, sautéing until the shrimp are mostly pink and cooked through.
  3. Add in the broth and the spices and bring it to a boil.
  4. Mix the arrowroot starch and the water together to create a slurry. Pour it into the pan and stir. The sauce should thicken pretty immediately.

Shrimp and sausage in a creole gravy

5. Next, drain the cauliflower and return it to the pan with the other cauliflower mash ingredients.

Cauliflower, ghee, broth, garlic powder, and salt in a pot

6. Mash them and then you can blend using an immersion blender, or transfer to a regular blender to get them nice and creamy.

Cauliflower mash

7. Serve the shrimp and sausage with gravy over the cauliflower grits, and top with diced green onions. Serve and enjoy!

Mary’s Tips & Tricks

Shrimp – Look for peeled and deveined shrimp! I also prefer to remove the tails.

Arrowroot powder substitution– Don’t have arrowroot? You can also use tapioca starch. The same amount will work great!

Nut free cauliflower mash– Use coconut milk or double the chicken broth amount instead of using almond milk.

Keto shrimp and cauliflower grits with sausage in a white bowl


Can you make Shrimp and Grits in the Instant Pot? I wouldn’t suggest it for this recipe. It’s so quick and easy on the stove. The shrimp would most likely get overcooked in the Instant Pot!

Can I freeze shrimp and cauliflower grits? You can, but note that after about a month there will be significant changes to the taste and texture of the cauliflower mash and shrimp! This dish is best enjoyed fresh. To store, cover in an air-tight container.

How many carbs in grits? Normal grits have 31 carbs per 1 cup serving, where as these cauliflower grits only have 8 carbs per serving!

How long can I store shrimp and grits in the fridge? These will stay good for up to 4 days!

Other Whole30 Shrimp Recipes You Might Love

Coconut Lime Shrimp

Whole30 Shrimp Lo Mein

Easy Shrimp Ceviche

Spicy Shrimp over Creamy Spinach Cauliflower Rice

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Whole30 Shrimp & "Grits"

A healthier take on a classic Southern dish.
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Shrimp & Sausage with gravy

  • 1 package Pederson's Natural Farms Smoked Sausage, I found it at Wegman's
  • 1 lb frozen or fresh shrimp, thawed
  • 1 tsp olive oil
  • ¼ tsp garlic powder
  • ¼ tsp paprika
  • ½ tsp salt
  • ¼ tsp black pepper
  • ¼ tsp cayenne pepper, more or less to taste
  • ¼ tsp oregano
  • ¼ tsp thyme
  • ¼ tsp onion powder
  • ¼ tsp red pepper flakes
  • ¾ cup chicken broth
  • 1 tbsp water
  • 1 tsp arrowroot powder

Garlic Cauliflower Mash

  • 1 large head cauliflower, cut into pieces
  • ¼ cup chicken broth
  • 1.5 tsp salt
  • ½ tsp pepper
  • 1.5 tsp garlic powder
  • 2 tbsp ghee
  • ¼ cup almond milk, or other dairy free milk like coconut


  • Place cauliflower pieces in a large pot and fill to cover them halfway with water. Bring to a boil and cook 10-15 minutes, until very tender.
  • Meanwhile, make the sausage and shrimp. Cut the link into 1/4 inch slices. Heat the olive oil in a large saute pan over medium heat. Once hot, add sausage pieces and thawed shrimp and cook for about 5 minutes. Flip the pieces and cook for another 2 minutes. Add spices and continue to stir. Add chicken broth and use spoon to scrape up any brown bits. Cook and let the chicken broth reduce by about half. Combine the arrowroot powder & water in a small dish, and stir the mixture into the sausage/chicken broth. It will thicken quickly - Turn heat to low and add more chicken broth if you need to thin it out at all (or you can add more arrowroot/water mixture if it needs to be thickened).
  • Once the cauliflower is done, drain all of the water out and return to pan. Add ghee, salt, pepper, garlic powder, and chicken broth and mash together. Use an immersion blender to get them nice and fluffy!
  • Serve the shrimp/sausage and sauce over top the mashed cauliflower. Enjoy!


See above for answers to frequently asked questions!


Calories: 238kcal, Carbohydrates: 13g, Protein: 27g, Fat: 10g, Saturated Fat: 5g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Trans Fat: 1g, Cholesterol: 202mg, Sodium: 1872mg, Potassium: 1005mg, Fiber: 5g, Sugar: 4g, Vitamin A: 110IU, Vitamin C: 106mg, Calcium: 130mg, Iron: 2mg