Heart Healthy Shrimp and Cauliflower Grits

(5.0)
By Judy Capodanno
Updated 1/16/2026
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic
Heart Healthy Shrimp and Cauliflower
Photo Credit: Baldwin Publishing Staff Photographer

Try this lighter take on a luxurious Southern classic. Succulent, spicy shrimp and creamy cauliflower rice combine with onion and sweet corn for a surprisingly easy seafood brunch or dinner. By swapping traditional corn grits for cauliflower, we’ve created a "Lean and Green" meal that fits perfectly into a Mediterranean diet or low-carb lifestyle.

See more healthy recipes for classic shrimp dishes.

Total Time
35 minutes
Servings
6
Calories
246

What Makes These Heart Healthy Shrimp and Cauliflower Grits Healthy

This recipe reimagines a traditionally heavy dish by utilizing nutrient-dense cauliflower rice and heart-healthy fats. By replacing butter and heavy cream with coconut milk and olive oil, we significantly reduce saturated fat while maintaining a rich, satisfying mouthfeel.

Key Health Highlights

  • Low-Carb Base: Using cauliflower instead of corn grits drastically lowers the glycemic index and total carbohydrate count.
  • Lean Protein: Shrimp provides a high-quality protein source that is low in calories and rich in selenium and vitamin B12.
  • Heart-Healthy Fats: Olive oil and coconut milk provide beneficial fats that support cardiovascular health compared to traditional lard or butter.
  • Fiber-Rich Vegetables: The addition of sweet corn, onion, and spinach adds essential fiber to support digestive health.
  • Anti-Inflammatory Spices: Smoked paprika and garlic offer antioxidants and anti-inflammatory properties.
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FAQs About Heart Healthy Shrimp and Cauliflower Grits

Yes, this version is! By replacing corn grits with cauliflower, you save significant calories and carbs, making it a "Lean and Green" friendly option.

Traditional corn grits are processed grains; however, this cauliflower-based version fits perfectly within Mediterranean diet principles by focusing on whole vegetables and healthy fats.

The key is the coconut milk and the fine texture of the cauliflower rice. Ensure you cook the cauliflower until it is quite soft before adding the cheese to create that signature "grit" consistency.

While shrimp contains dietary cholesterol, it is very low in saturated fat. Most experts agree that for a heart-healthy diet, the focus should be on reducing saturated and trans fats rather than dietary cholesterol alone.

More Low-Carb & Cauliflower Specialties

Cauliflower is a versatile ingredient that deserves a place in any low-carb meal plan: try these easy recipes to see how many ways you can use this tasty vegetable!

Heart Healthy Creamy Cauliflower Soup
Heart Healthy Cauliflower Rice
Heart Healthy Cauliflower Pizza

Heart-Healthy Mediterranean Main Dishes

These easy recipes featuring the fresh flavors of the Mediterranean will entice your taste buds.

Mediterranean Chicken Zucchini Bake
Mediterranean Chicken Salad
Mediterranean Salmon

Ingredients

Recipe yields 6 servings

Directions

  1. Step 1

    Rinse shrimp and pat dry. In a skillet, heat 1 tablespoon of the oil over medium heat. Add half of the garlic and the shrimp and cook until the shrimp turn pink, about 3 minutes. Remove shrimp from skillet and set aside.

  2. Step 2

    In the same skillet, heat the remaining 1 tablespoon oil over medium-high heat. Add the corn, onion and remaining garlic and sauté for 2 to 3 minutes, or until the vegetables begin to soften. Add the cauliflower rice, paprika, jalapeño, spinach and coconut milk and stir. Reduce the heat to medium low, cover and cook for 5 minutes. Stir in the cheddar cheese and cook until the cheese is melted, about 2 minutes.

  3. Step 3

    Remove the skillet from the heat. Season with the salt and black pepper to taste. Garnish with red-pepper flakes, if desired, and basil.

Nutrition Facts

Serving Size:
3/4 cup

246
Calories
11
g
Fat
124
mg
Cholesterol
269
mg
Sodium
16
g
Carbs
4
g
Sat. Fat
3
g
Fiber
20
g
Protein
5
g
Sugars

Alternative Cooking Methods & Flavor Variations

  • Air Fryer Shrimp: For extra texture, toss the shrimp in the paprika and garlic, then air fry at 400°F for 5–7 minutes until pink and slightly charred before adding them to the cauliflower base.
  • Oven Roasted Base: You can roast the cauliflower rice and corn on a sheet pan at 400°F for 15 minutes to develop a nuttier flavor before stirring in the coconut milk and cheese.
  • Cajun Style: Increase the smoked paprika and add 1/2 teaspoon of dried oregano and thyme for a bolder, New Orleans-inspired flavor profile.
  • Lemon Garlic: Omit the paprika and jalapeño; instead, use extra garlic and finished with plenty of lemon zest and fresh parsley.
  • Mediterranean Bowl: Stir in some halved cherry tomatoes and swap the cheddar cheese for a small amount of crumbled feta.

Serving & Storage Tips

  • Serving: Serve immediately while the cauliflower "grits" are creamy. Garnish with an extra squeeze of fresh lime juice to brighten the coconut flavors.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days.
  • Reheating: Reheat gently on the stovetop over medium-low heat. Add a splash of water or coconut milk if the mixture has thickened too much in the fridge. 
  • We do not recommend freezing this dish, as the cauliflower and coconut milk texture may separate.

Ingredient Substitutions

If you don't have cauliflower rice, you can use finely chopped broccoli rice or a blend of cauliflower and parsnips for a sweeter earthy flavor.

Unsweetened almond milk or cashew milk can be used in place of coconut milk, though the result will be slightly less creamy.

This recipe works beautifully with bay scallops or chunks of firm white fish like cod if you want to swap out the shrimp.

If you prefer a milder dish, swap the jalapeño for diced green bell pepper.

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