Shrimp and Cauliflower “Grits”

This quick, mildly spicy Cajun-inspired shrimp dish substitutes traditional corn grits with grated cauliflower. When cooked with a little milk and bay leaves, the cauliflower becomes tender and creamy. If you keep the cauliflower head whole, it makes grating the cauliflower a breeze, just stop when you get to the hardest part of the core. RD tip: Swapping corn grits for cauliflower increases the fiber content by 5 grams. This recipe is great if you are trying to eat a high-protein diet because you still want to make sure you’re getting enough fiber.


under 35 mins
dinner
Updated on 6 January 2024

Ingredients for servings

    Grits

  • 1 tbsp olive oil

  • 1 medium onion chopped

  • 2 small garlic cloves chopped

  • 15 oz no sodium-added diced tomatoes 1 can

  • 1 tbsp salt-free Cajun seasoning

  • 2 lbs head cauliflower leaves, hard stem and core removed

  • 0.75 cup milk or unsweetened non-dairy milk

  • 0.5 tsp salt divided

  • 0.25 tsp pepper

  • 0.5 cup cheddar cheese grated

  • 1 lbs shrimp peeled and deveined

  • 0.25 cup parsley chopped

  • Hot sauce 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 onions and sauté until the vegetables are tender and beginning to brown, 5 minutes. Add garlic and cook until fragrant, about 30 seconds. Add the tomatoes, Cajun seasoning and 0.25 teaspoon of salt and bring to a simmer. Cover and reduce heat to low.
  • Cut any leaves off of the cauliflower. Grate the cauliflower with a box grater into rice-like bits, stopping when you get to the hard core and stem. Discard core and place the grated cauliflower in a medium saucepan. Add the milk, remaining 0.25 teaspoon salt and a bay leaf. Bring to a simmer over medium-low heat and cook, stirring frequently, until the cauliflower is very tender, about 8 minutes. Season with pepper and stir in the cheese. Cover and keep warm over low heat.
  • Add the shrimp to the tomato mixture, cover and cook over low heat, stirring once, until the shrimp are cooked through, about 8 minutes. Divide the “grits” among 4 shallow bowls and top with the shrimp mixture and a sprinkle of parsley.

Notes

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