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Keto Cajun Shrimp and Cauliflower Grits

This quick and easy dinner of Keto Cajun Shrimp and Cauliflower Grits has all the flavor and texture of the classic Southern dish and is super healthy to boot! Keto friendly and gluten free.

Cajun Shrimp with Cauliflower "Grits" -

I am probably late to jump onto the cauliflower bandwagon, but I am LOVING cauliflower lately! Roasted cauliflower, pan-fried cauliflower, cauliflower tots - it is delicious no matter how you cook it!

So I used cauliflower instead the traditional heavy grits that you would serve with Cajun shrimp. Don't get me wrong, I love grits too, but sometimes I want to eat a little healthier without sacrificing flavor.

Related: Are Grits Low Carb?

By the way, if you want to see all my cauliflower recipes, you can find them all in one place here: Cauliflower Recipes

image of cauliflower grits on a fork

Cauliflower "Grits"

This cauliflower grits recipe uses "riced" cauliflower which is prepared by shredding cauliflower into tiny pieces on a grater. I then cook the riced cauliflower briefly. I love the texture of riced cauliflower and when it is cooked - it works great as a substitute for rice in a fried rice makeover, and also works great as a substitute for grits in this recipe.

grated cauliflower "grits"

I use a lot of cheddar cheese in the cauliflower to give the dish extra flavor and creaminess, just like you would have with cheese grits. That is a fancy way of saying I am addicted to cheese and I would add twice the amount into this recipe if it was socially acceptable.

grated cauliflower with cheddar cheese

More recipes where cauliflower is a great substitute for other foods: Air Fryer Cauliflower Steak

Is this recipe keto?

Because of the cheese and the protein from the shrimp, this recipe incidentally happens to be keto-friendly, if you're into that sort of thing. Me? I just like cheese.

Cajun Shrimp with Cauliflower "Grits" -

And the Cajun shrimp... well there's not much to say about that. Ya'll know I love my Cajun flavors!

I didn't even realize how many recipes I have with Cajun spice until I started writing this post. Apparently we use Cajun seasoning a LOT in my kitchen! Check them out: Keto Cajun Shrimp Avocado BoatsCajun Shrimp Salad with Cilantro Lime Dressing, Cajun Pork Chops, Cajun Shrimp Sweet Potato Hash, Cajun Shrimp & Vegetable Pasta, Roasted Cajun Okra, and the classic Cajun Shrimp and Grits.

Cajun Shrimp with Cauliflower "Grits" -

What you'll need for this recipe:

  • Large head of cauliflower.
  • A grater to make riced cauliflower. A box grater such as this one is the easiest to work with. You can also use a large food processor and quickly pulse cauliflower florets, but honestly, I think a grater is easier. Cauliflower grates really easily, and it's faster for me to grate it than to cut cauliflower into pieces and then to clean a food processor. Your choice!
  • Shrimp, obviously. Use raw shrimp. It takes just a few minutes to cook shrimp but the flavor and texture is incomparable to pre-cooked frozen shrimp that you would buy. Any size shrimp will work in this recipe.
  • Cheese. Lots of cheese. I mean, this can definitely be a "to taste" kind of thing, but I find that 2 cups is a good amount for this recipe. It's just enough to make the cauliflower grits really cheesy without feeling like you're gonna drown in cheese. Good ol' cheddar works great in this recipe, but feel free to use any meltable cheese - Monterrey Jack, Gouda, even mozzarella would all work well. 
  • Cajun seasoning. This one is definitely a "to taste" kind of thing. Some Cajun seasonings can be spicy, so use only a little at first if you're not sure. You can always add more after you cook the shrimp and give it a taste. You can't undo it. Try to find Cajun seasoning that doesn't have salt or any other additives. This way you'll be able to control the salt and the Cajun flavor separately for your cooking. I love this one from Healthy Solutions. I use it in most of my cooking that requires Cajun seasoning. The package has a nice enough amount that you can use it for several recipes, but not so much that it sits in your cabinet for years and gets stale or loses flavor. Plus they're a small company who take pride in their ingredients and really stand behind their product, and I like that kind of thing.


image of cajun shrimp in skillet

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I hope you get to try this recipe and that you love it as much as I do!

Don't leave without checking out my other Cajun-inspired recipes!

Keto Cajun Shrimp Avocado Boats:

keto Cajun shrimp stuffed avocado boats appetizer

Cajun Shrimp Salad with Cilantro Lime Dressing:

Cajun Shrimp Salad

Cajun Shrimp and Cheesy Grits:Cajun Shrimp with Cheesy Grits

Pork Chops in a Cajun Tomato Sauce:

cajun pork chops

Cajun Shrimp Sweet Potato Hash:

cajun shrimp sweet potato

Cajun Shrimp & Vegetable Pasta:

Pasta with Cajun Shrimp

Roasted Cajun Okra:

cajun okra


And if you're looking for more recipes using cauliflower rice, you must check out my Cauliflower Fritters with Garlic Dill Aioli:

image of a stack of cauliflower pancakesDid you enjoy this recipe? Let me know with a comment and a star rating below. And don't forget to save it for later on Pinterest!

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pinterest image of cajun shrimp and cauliflower grits

keto Cajun Shrimp with Cauliflower "Grits" -
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4.65 from 62 votes

Keto Shrimp and Cauliflower “Grits”

This quick and easy dinner of Cajun Shrimp and Cauliflower “Grits” has all the flavor and texture of the classic Southern dish and is super healthy to boot! Keto-friendly and gluten free.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Dinner
Cuisine: American, Cajun
Diet: Gluten Free
Servings: 4 servings
Author: Kate


  • 1 medium cauliflower head - riced (2 10-oz riced cauliflower packages)
  • 2 tablespoons olive oil - divided
  • ¼ cup water
  • 2 cups shredded cheddar cheese
  • 1 lb raw shrimp - peeled, de-veined, and tails removed
  • 2 teaspoons Cajun seasoning - (or to taste, some Cajun blends are spicy!)
  • Salt & pepper - to taste
  • Optional: 1 tablespoon chopped scallions - parsley, or cilantro for garnish


  • If starting with a whole cauliflower head, cut the cauliflower into quarters. Use a grater to 'rice' the cauliflower into small rice-like pieces. Otherwise, just use two 10-oz packages of riced cauliflower.
  • Add the riced cauliflower, 1 tablespoon of olive oil, and ¼ cup water to a large pot or large skillet with high sides. Cook over medium heat for 5-10 minutes, stirring frequently. The cooking time depends on how cooked you like your cauliflower. 5 minutes will yield crunchier cauliflower 'grits,' 10 minutes will get you softer cauliflower. Stir in the shredded cheese and continue to cook and stir until the cheese is melted. Season with salt and pepper, if desired. 
  • Season the shrimp with Cajun seasoning (2 teaspoons, or to taste). Add salt and pepper if desired. (Some Cajun seasonings already contain salt so you might not need to add additional salt.) 
  • Heat the remaining tablespoon of olive oil (1 tablespoon) in a large skillet. Add the seasoned shrimp and cook about 2-3 minutes per side over high heat, or until the shrimp is fully cooked. Serve the Cajun shrimp over the Cauliflower "grits" and garnish with scallions, chopped parsley, or cilantro. 



Calories: 442kcal (22%) | Carbohydrates: 8g (3%) | Protein: 37g (74%) | Fat: 27g (42%) | Saturated Fat: 17g (85%) | Cholesterol: 345mg (115%) | Sodium: 1233mg (51%) | Potassium: 172mg (5%) | Fiber: 4g (16%) | Sugar: 3.5g (4%) | Vitamin A: 1130IU (23%) | Vitamin C: 4.6mg (6%) | Calcium: 574mg (57%) | Iron: 3mg (17%)

The nutritional information displayed is an estimate and not to be used as dietary or nutritional advice. Consult a nutritionist or dietician for nutritional info based on the exact ingredients you use.

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cajun shrimp cauliflower grits pinterest image

4.65 from 62 votes (58 ratings without comment)
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Wednesday 20th of March 2024

So easy and so good! I used frozen cauliflower so it cooked super quick and I used creole seasoning instead of Cajun because that’s what I had but I really really enjoyed this dish. Can’t wait to make it again. Will try with Cajun seasoning next time for the full effect though ;) Thanks for sharing this recipe!

Bob Burgin

Friday 2nd of December 2022

Is this really only 1 gram of carbohydrates? How is this possible?


Friday 2nd of December 2022

I took another look at the nutrition facts and recalculated, it is actually a little more carbs than that (but still a few net carbs per serving). However, I am not a nutritionist or dietician and do not guarantee accurate nutrition calculations, I am just here to create delicious recipes!


Monday 16th of December 2019

I made this tonight as my husband is doing the Keto diet. I try to stay under 40g of carbs a day, but he's more strict. I made my own Cajun spice and added in some white cheddar cheese along with some Mexican cheese blend. I also made a creamy sauce to go with it! But I definitely followed your instructions on cooking the cauliflower!


Tuesday 17th of December 2019

Ooh a creamy sauce sounds good with this!!


Friday 6th of December 2019

I just made this tonite for my husband and I. It was quick, easy and delicious. Definitely will make again.


Sunday 8th of December 2019

So glad to hear that! Thanks for stopping by and letting me know :)

Penny Gadrow

Sunday 17th of March 2019

Thank you for this awesome recipe!! My husband and I loved it and will be making this and your site a regular!!


Sunday 17th of March 2019

Hi Penny, I am so glad you liked this recipe! Thanks so much for stopping by to let me know, it made my day. :) Make sure you sign up for my email list to get a notification when I have a new recipe up. And let me know what kinds of recipes you'd like to see on this site.

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