What is a low-carb substitute for grits?

November 25, 2025 •

3 min read

Traditional grits, made from cornmeal, contain over 30g of net carbs per cup, making them unsuitable for low-carb or keto diets. Finding a satisfying low-carb substitute for grits is crucial for those who want to enjoy the creamy comfort of this Southern staple without the high carbohydrate count. Fortunately, several delicious and simple alternatives exist that perfectly mimic the texture and flavor.

Quick Summary

Several keto-friendly foods can replace cornmeal grits, with cauliflower and almond flour being the most popular choices due to their similar texture and ability to absorb flavors. Other options include lupin beans, which offer a nutty, grit-like consistency. These substitutes allow for a healthy, creamy, and filling alternative without high carbs.

Key Points

Cauliflower: Steamed and blended riced cauliflower is a versatile, mild-flavored, and very low-carb alternative to grits.
Almond Flour: When cooked with broth and cheese, almond flour creates a hearty, flavorful, and filling low-carb grits substitute.
Lupin Meal: Ground lupin beans provide a uniquely textured and nutty flavor, making them one of the most authentic low-carb grits experiences.
Texture Matters: The key to successful low-carb 'grits' is achieving the right texture, often by processing the base ingredient (cauliflower, nuts, or legumes) to a specific coarseness.
Flavor Customization: All low-carb grits alternatives are easily customized with cheese, butter, broth, and spices to match the savory or cheesy flavor profile of traditional grits.
Consider Allergies: Those with nut allergies should avoid almond flour, while those with legume sensitivities should be cautious with lupin meal.
Nutrient-Dense: Low-carb grits substitutes often add extra nutrients, such as the fiber in lupin beans or the vitamins in cauliflower, compared to traditional corn-based grits.

Cauliflower: The Most Versatile Low-Carb Grits Substitute

Cauliflower is, without a doubt, one of the most popular and versatile low-carb replacements for grits. When prepared correctly, riced or pureed cauliflower can replicate the creamy, thick consistency of traditional grits while being incredibly low in carbohydrates. The mild flavor of cauliflower also makes it an excellent canvas for savory additions like cheese, butter, and seasonings.

How to Make Cauliflower Grits

Rice the cauliflower: Cut a head of cauliflower into florets and pulse them in a food processor until they resemble fine, gritty rice. For an even finer texture, use a box grater. Avoid over-processing, which can create a mashed-potato-like consistency.
Cook: Combine the riced cauliflower in a saucepan with heavy cream, butter, and chicken broth over medium-low heat. Simmer, stirring frequently, for about 10-15 minutes until the cauliflower is tender and the mixture has thickened.
Finish with flavor: Once tender, remove from heat and stir in shredded cheddar, parmesan cheese, or nutritional yeast for a cheesy flavor. Season with salt, pepper, and garlic powder to taste.

Almond Flour: A Nutty and Hearty Alternative

For those seeking a nut-based option, almond flour can produce a hearty, flavorful, and low-carb bowl of 'grits'. This alternative is especially beneficial for those who dislike the subtle flavor of cauliflower or prefer a different texture.

How to Make Almond Flour 'Grits'

Simmer the liquid: In a non-stick saucepan, bring chicken broth or water to a slow boil over medium heat.
Whisk in almond flour: Slowly whisk in superfine blanched almond flour. Continue to stir constantly to prevent lumps from forming and burn on the bottom of the pan.
Thicken and season: Reduce the heat to low and simmer for 5-6 minutes, or until the mixture thickens to your desired consistency. Turn off the heat and stir in cheese, butter, and seasonings.

Lupin Meal: The Closest Textural Match

Lupin beans, a protein-packed legume, can be ground into a meal that offers a textural and flavor profile remarkably similar to cornmeal grits. This makes lupin meal a fantastic and unique low-carb substitute for grits, particularly for those on a keto diet looking for a nut-free option.

How to Make Lupin Grits

Sauté aromatics: Melt butter in a saucepan over medium heat and sauté diced jalapeño or other desired aromatics for a few minutes.
Combine and boil: Add lupin meal, water, heavy cream, and salt. Stir to combine, then bring the mixture to a boil.
Simmer and thicken: Continue to cook for about 5 minutes, or until the mixture thickens and is no longer liquid.
Finish: Remove from heat and stir in cheeses like cream cheese and sharp cheddar until melted and combined.

Comparison of Low-Carb Grits Alternatives


Feature	Cauliflower Grits	Almond Flour Grits	Lupin Meal Grits
Carb Count	Very low (approx. 5g net carbs per cup)	Very low (approx. 3-6g net carbs per serving)	Exceptionally low (approx. 4g net carbs per cup)
Flavor Profile	Mild, takes on flavors easily	Nutty, hearty flavor	Slightly nutty, similar to cornmeal
Texture	Creamy but can be made gritty	Coarse and thick consistency	Gritty, similar to traditional grits
Allergies	None (unless sensitive to cruciferous vegetables)	Not suitable for nut allergies	May affect those with legume or peanut allergies

Making the Right Choice for Your Diet

Choosing the best low-carb substitute for grits depends on your specific dietary needs and flavor preferences. For a classic, neutral-flavored, and creamy option, riced cauliflower is an excellent and widely available choice. If you prefer a nuttier, heartier texture and a flavor that feels a bit richer, almond flour grits are a satisfying option. For the closest possible match to the texture and flavor of traditional grits, especially for those on a strict keto diet, lupin meal is a standout.

Regardless of your choice, all of these low-carb substitutes for grits allow you to enjoy a comforting meal while adhering to your dietary restrictions. By adding butter, cheese, and other favorite toppings, you can create a satisfying dish that rivals its high-carb counterpart.

Conclusion

From creamy cauliflower to nutty almond flour and uniquely textured lupin meal, a delicious and low-carb substitute for grits exists for everyone. These alternatives not only reduce carbohydrate intake but also provide an opportunity to enjoy a comfort food classic without compromising health goals. Experimenting with different ingredients and flavorings can help you find your perfect low-carb 'grits' recipe. For more low-carb recipe inspiration, explore other cauliflower-based dishes or almond flour creations.

Frequently Asked Questions

Yes, you can use frozen riced cauliflower, but for the most authentic grit-like texture, it's recommended to run fresh cauliflower through a food processor to get a finer, more consistent texture. Frozen cauliflower can become mushy.

No, traditional grits are made from cornmeal and are not low-carb or keto-friendly. A single cup of grits can contain over 30g of net carbs, which is far too high for a keto diet.

Lupin meal is a ground flour made from lupin beans, a high-protein, low-carb legume. It has a slightly nutty flavor and a coarse texture that closely mimics traditional cornmeal grits.

To thicken low-carb grits, you can let them simmer for a longer period to reduce excess moisture. Adding heavy cream or cream cheese is also an effective way to achieve a thicker, creamier consistency.

Yes, to make dairy-free low-carb grits, you can substitute heavy cream with full-fat canned coconut milk or unsweetened almond milk, and use dairy-free butter and cheese alternatives.

You can use a wide variety of toppings, including shredded cheese, butter, bacon bits, green onions, and spices. For a meal, they pair well with shrimp, sausages, or a fried egg.

The 'best' substitute depends on your preference. Cauliflower is more neutral and creamy, while almond flour offers a nuttier, heartier flavor and texture. Try both to see which you prefer.