Free Printable: Low Carb & Keto Food List

• Why You Need My Keto Grits Recipe
• Ingredients & Substitutions
• How To Make Keto Grits With Shrimp
• Frequently Asked Questions
• More Southern-Style Keto Recipes
• Cauliflower Grits And Shrimp Recipe card
• Recipe Reviews

Keto shrimp and grits are the ultimate carb-conscious take on Southern comfort food! I’ll show you the best way to transform keto grits (a.k.a. cheesy cauliflower grits ) into a luscious dish that tastes like the real deal, complete with juicy seasoned shrimp. You’ll never guess you’re eating a low carb grits swap!

Cajun shrimp is also delicious in other keto shrimp recipes, like Cajun shrimp caesar salad , jambalaya , and keto gumbo . And if you prefer your shrimp crispy, try keto bang bang shrimp instead.

For cozy keto meals that still make you feel good, ingredients make a huge difference — that’s why I rely on Danish Creamery European Style Butter for this shrimp and cauliflower grits recipe. It’s grass fed, has more butterfat than other European-style butters, and uses slow churning in small batches for the richest flavor — it’s the same reason why I use it in this air fryer whole chicken recipe !

(Including stores near you that carry it!)

Why You Need My Keto Grits Recipe

• Cheesy and loaded with cajun spices
• Perfectly creamy sauce
• Juicy shrimp and crisp bacon
• Ready in about 30 minutes
• Naturally low carb and gluten free
• Super filling with 8g net carbs
• Rich and comforting

Ingredients & Substitutions

Here I explain the best ingredients for my shrimp and cauliflower grits recipe, what each one does, and substitution options. For measurements, see the recipe card .

For the low carb cheese grits:

• Danish Creamery European Style Butter – The only butter I’d recommend for this dish! Make sure you get the salted kind, made only with high-quality cream and sea salt. You’ll need 4 tablespoons butter, which is half a stick.
• Cauliflower – Look for tightly packed florets with no browning. You can also use pre-riced cauliflower, but the texture is more authentic when using a whole head of cauliflower.
• Heavy Cream – Makes these keto friendly grits oh-so-creamy. Any other keto milk substitute would dramatically change the flavor and texture, but coconut cream would be the closest.
• Cheddar Cheese – Shred it yourself, or get it pre-shredded to save time. Cheddar is a classic choice, but you can use any keto friendly cheeses you like.
• Sea Salt

For the shrimp & toppings:

• Bacon – To keep it as keto-friendly as possible, try to find a sugar free variety.
• Medium Shrimp – I find wild-caught shrimp when possible, but any will do. You can also use larger or smaller shrimp, but cook times will change.
• Cajun Seasoning – You can get it store-bought, but homemade Cajun seasoning is the best! It includes paprika, garlic powder, salt, oregano, thyme, onion powder, cayenne pepper, and red pepper flakes. It also provides plenty of spice on its own, so you don’t need black pepper separately, but feel free to add some if you like.
• Garlic – Fresh garlic tastes amazing in this low carb shrimp and grits dish, but you can use jarred minced garlic as well.
• Green Onions – Adds a pop of color and flavor! Fresh parsley would also make a perfect garnish.

How To Make Keto Grits With Shrimp

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

• Make grits. Finely chop cauliflower florets in a food processor using the S blade; you want it a bit finer than a regular cauliflower rice, but don’t let it get mushy.
• Cook grits. In a dutch oven, bring cream, butter, and cauliflower to a boil over medium-high heat, then simmer the mixture until thick and creamy. Stir in cheese and salt, then set aside.

• Cook bacon. In a large frying pan, cook bacon until crisp. Set aside and drain some of the bacon grease, leaving a few tablespoons in the skillet.

TIP: Cooking bacon in the pan leaves you bacon grease for frying the shrimp. But if you already have some bacon on hand (team bacon in the oven over here!), you can skip this step and use oil to saute the shrimp instead, then add the chopped bacon to the dish at the end.

• Cook shrimp. Season shrimp with Cajun seasoning. Add garlic and the Cajun shrimp to the same skillet, and cook until opaque.

• Plate. Chop bacon and stir into the grits. Transfer the cauliflower grits to bowls, then top with shrimp and sprinkle with sliced green onions.

• Are Grits Keto Friendly? No, grits are not keto friendly. (That’s why we’re making these shrimp and grits keto style!) Traditional grits are made from dried and ground corn, which is high in carbs. There’s good news, though: If you want to enjoy grits on keto, it’s easy to create a low carb grits substitute with cauliflower, which is very low carb. Let me show you how!
• Are shrimp and grits keto friendly? Since traditional grits are not keto, most shrimp and grits dishes are not keto friendly, either. That’s because grits are traditionally made from corn, which has a high net carb count. However, this cauliflower grits and shrimp recipe is keto because we cut out the corn entirely! Each bowlful clocks in at 8 grams net carbs.
• Where can I buy keto grits? Store-bought keto grits are tough to find — it’s much faster and easier to make your own. Try this low carb grits recipe and see for yourself!
• What are keto grits made of? You can make grits out of all kinds of keto ingredients, including almond flour, hemp seeds, or ground lupin. However, you’ll get the most authentic flavor and texture from finely riced cauliflower.

More Southern-Style Keto Recipes

If you love bold flavors, you’ll also want to try these Southern favorites with a low carb spin:

• Keto Gumbo
• Southern Fried Cabbage With Bacon
• Biscuits And Gravy
• Keto Jambalaya

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 head Cauliflower (cut into florets) ▢
• 4 tbsp Danish Creamery Salted European Style Butter ▢
• 1 1/4 cup Heavy cream ▢
• 1/2 cup Cheddar cheese (shredded) ▢
• 1 tsp Sea salt ▢
• 6 slices Bacon ▢
• 12 oz Medium shrimp (41/50 size, peeled and deveined) ▢
• 1 tsp Cajun seasoning ▢
• 4 cloves Garlic (minced) ▢
• 1 medium Green onion (green part only, sliced thinly) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Place the cauliflower florets in a food processor . Pulse intermittently, scraping the sides as needed, until the texture is like a finer cauliflower rice, with some clumping.
2. In a small dutch oven over medium heat, melt the butter.
3. Add the heavy cream and cauliflower rice. Increase heat and bring to a gentle boil, then simmer for about 12-15 minutes , until the liquid is reduced, texture is creamy, and cauliflower rice is tender.
4. Reduce heat to low. Stir in the salt and cheddar cheese, until the cheese is melted. Remove from heat, cover to keep warm, and set aside.
5. Place bacon onto a large skillet while it’s still cold. Place over medium heat and cook for 10-12 minutes , turning occasionally, until crispy. Use tongs to transfer bacon to paper towels.
6. Drain most of the bacon grease from the skillet, leaving about 2 tablespoons of bacon grease in the skillet. Set aside.
7. Season shrimp all over with Cajun seasoning .
8. Place the skillet with the bacon grease over medium heat. Add the garlic and shrimp. Saute the shrimp for about 2-3 minutes per side, until pink and opaque.
9. Chop the bacon into small pieces and stir into the cauliflower grits. Serve shrimp over grits, topped with sliced green onions.

Did You Like It?

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Maya’s Recipe Notes

Serving size: 1 cup cauliflower grits + 10-12 shrimp

• Store: Keep leftovers in an airtight container for up to 3 days.
• Meal prep: Prep the grits or shrimp ahead, or make the whole meal in advance.
• Reheat: Warm on the stovetop over medium-low heat.
• Freeze: Not the best for freezing—the texture and flavor will change too much.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Cauliflower Grits And Shrimp Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Cauliflower Grits And Shrimp

This 35-minute keto shrimp and grits recipe is the ultimate guilt-free comfort food! Low carb cauliflower grits are cheesy and creamy, with juicy Cajun shrimp and crispy bacon.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/cauliflower-grits/

Ingredients

• 1 head Cauliflower (cut into florets)
• 4 tbsp Danish Creamery Salted European Style Butter
• 1 1/4 cup Heavy cream
• 1/2 cup Cheddar cheese (shredded)
• 1 tsp Sea salt
• 6 slices Bacon
• 12 oz Medium shrimp (41/50 size, peeled and deveined)
• 1 tsp Cajun seasoning
• 4 cloves Garlic (minced)
• 1 medium Green onion (green part only, sliced thinly)

Instructions

1. Place the cauliflower florets in a food processor . Pulse intermittently, scraping the sides as needed, until the texture is like a finer cauliflower rice, with some clumping.
2. In a small dutch oven over medium heat, melt the butter.
3. Add the heavy cream and cauliflower rice. Increase heat and bring to a gentle boil, then simmer for about 12-15 minutes , until the liquid is reduced, texture is creamy, and cauliflower rice is tender.
4. Reduce heat to low. Stir in the salt and cheddar cheese, until the cheese is melted. Remove from heat, cover to keep warm, and set aside.
5. Place bacon onto a large skillet while it’s still cold. Place over medium heat and cook for 10-12 minutes , turning occasionally, until crispy. Use tongs to transfer bacon to paper towels.
6. Drain most of the bacon grease from the skillet, leaving about 2 tablespoons of bacon grease in the skillet. Set aside.
7. Season shrimp all over with Cajun seasoning .
8. Place the skillet with the bacon grease over medium heat. Add the garlic and shrimp. Saute the shrimp for about 2-3 minutes per side, until pink and opaque.
9. Chop the bacon into small pieces and stir into the cauliflower grits. Serve shrimp over grits, topped with sliced green onions.

Maya’s Recipe Notes

Serving size: 1 cup cauliflower grits + 10-12 shrimp

• Store: Keep leftovers in an airtight container for up to 3 days.
• Meal prep: Prep the grits or shrimp ahead, or make the whole meal in advance.
• Reheat: Warm on the stovetop over medium-low heat.
• Freeze: Not the best for freezing—the texture and flavor will change too much.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)