Keto Grits Recipe (only 3 G Net Carbs & NUT FREE) - Ketofocus

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Keto Grits Annie Lampella @ Ketofocus

By Annie Lampella, Pharm.D.

Published August 1, 2021 • Updated June 2, 2025

JUMP TO RECIPE ▼ Reader Rating 4.8 Stars (6 Reviews) 14 Comments EasyEgg FreeNut Free

This post may contain affiliate links. See my disclosure policy.

Sometimes all you want is a nice comforting bowl of grits for breakfast or to go along with your dinner, and with this keto grits recipe, you can do just that! These keto grits are super easy to make, and to keep this recipe low-carb, we use lupin beans instead of cornmeal or cauliflower. In this delicious batch of grits, we will be loading it up with jalapeños and cheddar cheese for that extra cheesy goodness.

a cast iron skillet with creamy cheese grits in it topped with melted butter keto grits dripping down a wooden spoon over a skillet pan Keto grits in a white bowl with cooked shrimp on the surface looking down onto a pan with cheesy grits in it topped with butter Previous Next 12 Mins Print Pin Nutrition Facts

6

Servings

408

Calories

32.8g

Fat

13.8g

Protein

3.1g

Net Carb

11.1g

Total Carbs

Disclaimer: The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.

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Ingredients

  • 4 tablespoons unsalted butter
  • 1 jalapeño, diced (optional)
  • 1 cup lupin meal
  • 2 cups water
  • 1 cup heavy cream
  • 1 teaspoon salt
  • 1 oz cream cheese
  • 2 cup shredded sharp cheddar cheese (optional)

Step by Step Instructions

  • STEP 1

    Sauté jalapeño

    In a large skillet or saucepan, melt butter over medium heat. Add diced jalapeño and cook until softened (2-3 minutes).

    diced jalapeno cooking in a skillet with butter
  • STEP 2

    Cook lupin meal

    Add lupin meal, water, heavy cream and salt. Stir to combine. Bring to a boil. Once boiling, continue cooking for another 5 minutes or until lupin grits have thickened and no longer liquid.

    a wooden spoon on top of a skillet with lupin meal in it
  • STEP 3

    Say cheese grits

    Remove from heat. Stir in cream cheese and cheese into the grits until combined.

    thickened grits in a pan
Print Pin

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Low Carbs Grits Recipe

keto grits dripping from a wooden spoon

Keto grits are creamy, thick, and have a similar texture to regular grits. This keto grits recipe is the perfect way to enjoy grits on the keto diet. By using ground lupin beans instead of cornmeal, you cut out a substantial amount of carbs and can maintain your progress on the keto diet. Lupin beans also have a slightly nutty flavor that is similar to cornmeal. Once you add all of the butter, cheese, and toppings you want, you won’t miss the cornmeal at all!

Most keto grits recipes use cauliflower as a replacement for cornmeal. Unfortunately, cauliflower grits don’t taste like real grits. It tastes like cheesy cauli rice. Using lupin meal instead will be your go-to recipe for grits instead of cauliflower grits.

These low-carb grits are perfect for breakfast or enjoy as a side dish next to some shrimp for a classic keto shrimp and grits recipe.

a skillet full of grits next to jalapenos and cheese

Is Cornmeal Keto?

No, cornmeal is not keto since it is so high in carbohydrates. In just one cup of yellow cornmeal, there are 84.9 g net carbs and 93.8 g total carbs. But by using ground lupin beans in place of cornmeal for this keto grits recipe, you cut out much more carbohydrates since one cup of ground lupin beans only has 4 g net carbs. Lupin beans are mostly made of fiber rather than carbs, which is excellent for a healthy gut.

What Are Lupin Beans?

Lupin beans or lupini beans are yellow, protein-packed beans typically found in the many Mediterranean, Latin American, and North African dishes. These beans have recently gained more popularity in the keto diet since it is low in net carbs and can be ground down into a meal or flour. In fact, it has even been used as the main ingredient in some different types of keto pasta. I even use it in my keto deep dish pizza recipe since it tastes so similar to cornmeal!

a cup of lupin meal in an old measuring cup

Variations

There are many variations and ingredients that you can add to this keto grits recipe to make it truly your own. If you find jalapeños too spicy, or if you just don’t like jalapeños, you can add crumbled bacon on top or even some stir-fried mushrooms. You can also add scallions or a different type of cheese for a different flavor. Even try different seasoning, like Cajun seasoning. These keto grits are meant to be loaded, so add whatever you want! Just make sure your added ingredients are keto-approved.

If you want plain grits, just omit the jalapenos and cheddar cheese.

What to Serve with Grits

You can serve many different things with grits. Since a bowl of grits is never too overpowering with flavor, many different sides will easily match. If you are looking for a delicious traditional side, you can pairing it with a buttery, garlic shrimp recipe. After all, shrimp and grits are an iconic combination. Shrimp is also low-carb and a wonderful homage to this Southern dish. You could also serve them with sausage and eggs, or even some keto-fried chicken or grilled fish. With the light taste of grits, it is impossible to have clashing flavors.

Keto Grits: FAQS

What can I substitute for lupin meal if I can't find it?

If you can't find lupin meal, you can try using almond flour or coconut flour as a substitute, but keep in mind that it may slightly alter the texture and flavor of your grits.

Can I make this recipe dairy-free?

Yes! To make this keto grits recipe dairy-free, you can substitute the heavy cream with unsweetened almond milk or coconut milk, and use a dairy-free cheese alternative.

How do I store leftovers of keto grits?

You can store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, add a splash of water or cream to loosen them up and warm them on the stove or in the microwave.

What can I use instead of jalapeños if I prefer a milder flavor?

If you want to avoid the heat of jalapeños, you can substitute them with diced bell peppers or simply omit them altogether for a milder flavor.

Are these keto grits suitable for meal prep?

Absolutely! These keto grits can be made in advance and portioned out for easy meal prep. Just reheat them when you're ready to enjoy!

Nutritional information & Macros

Nutrition Information

Keto Grits

Servings: 6

Amount Per Serving
Calories 408
Fat 32.8g
Protein 13.8g
Total Carbs 11.1g
Net Carbs 3.1g

Disclaimer: The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.

Annie Lampella, Pharm.D. View My Cookbook

About Annie Lampella, Pharm.D.

Annie Lampella is a Doctor of Pharmacy, mom, and the recipe creator behind KetoFocus. With a B.S. in Genetics from UC Davis and a Pharm.D., she has over 11 years of experience developing family-friendly keto recipes based on the science of human metabolism. She is the author of the Protein Packed cookbook, published by Victory Belt Publishing.

Learn more about Annie →

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14 Comments

  1. I have Kaizen Lupini flour. Can I use that or is that different than Lupini meal?

    Reply

    1. The lupini meal has a course texture and will give a consistency similar to grits. I haven’t tried using the flour but imagine that it would give a mushy consistency instead.

      Reply

  2. I was amazed at how creamy and rich this turned out using lupin meal and heavy cream. Cooking everything together after sautéing the jalapeños really allowed the flavors to meld beautifully. Stirring in the cream cheese and sharp cheddar at the end made the texture unbelievably velvety. This was my first time cooking with lupin meal and it thickened perfectly after about five minutes of boiling. Loved the subtle spice from the jalapeño paired with the cheesy base.

    Reply

  3. Could I substitute the heavy cream with coconut cream to make it dairy-free without sacrificing the creamy texture of the grits?

    Reply

    1. I haven’t tried that substitution but it might make a great dairy-free option. I don’t think it would affect the texture of the low carb grits. It should still make them creamy but it might affect the flavor.

      Reply

  4. Loved how the lupin meal gave it a hearty texture I wasn’t expecting. Next time I’ll try adding some crumbled bacon or green onions for extra punch. Great low carb twist on a comfort classic.

    Reply

  5. These came out really creamy and flavorful. I used a touch less salt and added a bit more cheddar at the end. A tasty low carb option for sure.

    Reply

  6. I would love to try this but I don’t have lupini meal, but lupini flour and lupini flakes. Can I use one of them to make this keto friendly grits. I currently use almond flour but this sounds divine!

    Reply

    1. I ran my lupini flakes through the food processor and made the meal myself.

      Reply

  7. Can is decrease the amount of heavy cream and increase the water? Or is there a lower fat option. Maybe use all water and increase lower fat cheese? Thank you.

    Reply

    1. Yes, you can add part water and part heavy cream. Or use a nut milk – that would lower the calories/fat. If it needs to be thicker just add a little bit of cream cheese or arrowroot powder.

      Reply

  8. This is fantastic! I’m looking forward to making this! My husband and I are going Keto and wanted to find a Keto friendly grits, thank you so much for sharing this!!

    Reply

  9. These were amazing! Satisfied a crave. Taste and texture on point! My incredibly picky husband loved them! I used poblano instead of jalapeño because it’s what I had and smoked Gouda instead of cheddar because I love smoked Gouda grits. Did a half recipe for 4 servings. Perfect!

    Reply

  10. This is a great grit substitute! Even my super carby grit-loving hubby thought these were awesome. They’re also very versatile and customizable. I used them to make a “southwest grit bowl” by topping them with some breakfast sausage, a fried egg, sour cream and salsa. Delicious! Thank you for doing all of the experimenting for us! Oh I cut the recipe into 1/3 and got 3 healthy servings from it instead of just 2. They do reheat quite well too so next time I just might make a full recipe.

    Reply

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Annie Lampella @ Ketofocus

Hi, I'm Annie! Welcome to KetoFocus.

I'm a mom, a Doctor of Pharmacy (Pharm.D.), and I've been creating family-friendly keto recipes for over 13 years.

My background is in science (I have a degree in Genetics!), so I love using that knowledge to make delicious, reliable low-carb meals.

I'm also the author of the 'Protein Packed' cookbook, published by Victory Belt Publishing. I'm so glad you're here!

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