Name: Keto Shrimp and Cauliflower Grits Casserole Recipe
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Cuisine: American
Ingredients: 1 large head of cauliflower, cut into florets; 1 cup heavy cream; 1/4 cup cream cheese, softened; Salt and pepper to taste; 1 pound shrimp, peeled and deveined; 2 cloves garlic, minced; 1 teaspoon Cajun seasoning; Salt and pepper to taste; 2 tablespoons olive oil; 1 cup shredded cheddar cheese; Green onions for garnish (optional)

If you're after a comfort dish that feels indulgent but keeps things low-carb, you’re going to fall head over heels for this Keto Shrimp and Cauliflower Grits Casserole Recipe. Imagine creamy cauliflower grits with a toasty, cheesy top nestled under tender, spicy shrimp — it’s a cozy, flavorful hug on a plate and perfect for a satisfying weeknight dinner or weekend treat.

A white ceramic oval baking dish filled with a creamy, slightly browned cheese and cream base as the bottom layer, topped with evenly spaced cooked shrimp that are pink with light grill marks and specks of black seasoning on them. There are small pieces of bright green chopped herbs scattered evenly across the shrimp and creamy layer. The dish is placed on a white marbled surface with a slight blurred background showing green onion stalks and a gray cloth beside it. The lighting is natural, making the food look warm and fresh photo taken with an iphone --ar 4:5 --v 7 — Keto Shrimp and Cauliflower Grits Casserole, low-carb shrimp casserole, keto cauliflower grits, cheesy shrimp casserole, healthy shrimp and cauliflower dish

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Meet the Magic Behind This Dish
Why You’ll Love This
The Essentials: Ingredients That Do the Work
Step-by-Step: Bringing Keto Shrimp and Cauliflower Grits Casserole Recipe to Life
Pro Moves to Elevate It
Switch It Up: Creative Variations
Storage & Reheating Tips
Serving Inspiration
Frequently Asked Questions
Notes & Handy Tools
Full Recipe

Meet the Magic Behind This Dish

This Keto Shrimp and Cauliflower Grits Casserole Recipe sprang from my love of Southern-style grits but wanting to keep it keto-friendly and lighter. Swapping traditional grits for silky mashed cauliflower creates that creamy texture without any guilt. The real magic happens when the shrimp sizzle with garlic and Cajun spices, filling the kitchen with an irresistible aroma that makes you glad you started cooking early.

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Why You’ll Love This

This casserole blends comforting textures with bold flavors in a way that's both familiar and fresh. It’s a dish that makes ketogenic living feel like an indulgence, not a sacrifice.

Texture That Melts: Velvety cauliflower grits topped with golden, bubbly cheese and succulent shrimp.
Flavor Layers You’ll Crave: Garlic-spiced shrimp punch up the mild cauliflower, balancing creaminess with zest.
Quick to Master: Simple steps that get this beautiful dish on your table before hunger strikes.
Perfect Anytime Meal: Whether brunch, lunch, or dinner—it fits beautifully and satisfies deeply.

The Essentials: Ingredients That Do the Work

Keto Shrimp and Cauliflower Grits Casserole Recipe - Recipe Image — Keto Shrimp and Cauliflower Grits Casserole, low-carb shrimp casserole, keto cauliflower grits, cheesy shrimp casserole, healthy shrimp and cauliflower dish

Each ingredient here plays a starring role in making your Keto Shrimp and Cauliflower Grits Casserole Recipe shine. Picking fresh shrimp and a vibrant cauliflower will deliver the best flavors and textures in the final dish.

Shrimp: Go for peeled and deveined fresh or thawed shrimp for quick cooking and a sweet, tender bite.
Cauliflower: A large, firm head with tight florets ensures creamy grits with a clean, fresh flavor.
Heavy cream & cream cheese: These bring irresistible richness and silkiness to replace traditional dairy grits.
Cheddar cheese: Sharp and melty, it creates a beautiful golden crust that seals in flavor.
Cajun seasoning & garlic: They give shrimp that inviting kick and mouthwatering aroma.
Olive oil: For sautéing shrimp gently without drying them out.

Quick Note: Precise amounts and timing live in the recipe card at the end.

Step-by-Step: Bringing Keto Shrimp and Cauliflower Grits Casserole Recipe to Life

Step 1 — Gather, Chop, and Prep

Grab your trusty cutting board and a sharp knife—these will speed up your prep time beautifully. Start by breaking your cauliflower into florets; make sure they’re evenly sized so they cook uniformly. Mince garlic finely, and if your shrimp aren’t peeled or deveined, take a moment to do this now. You’ll notice how prepping everything first keeps your cooking flow smooth and stress-free.

Step 2 — Heat, Stir, and Build Flavor

Heat olive oil over medium heat until it shimmers—this is when you toss in garlic and hear it softly sizzle, releasing that mouthwatering aroma. Quickly add shrimp and sprinkle with Cajun seasoning, salt, and pepper. You’ll watch them turn a stunning coral pink, signaling they’re just perfect—tender yet with a little bounce. Meanwhile, steam or boil cauliflower until fork-tender, then blend with heavy cream, cream cheese, salt, and pepper until super creamy and smooth, like dreamy Southern-style grits.

Step 3 — Finish and Taste-Test

Layer your creamy cauliflower grits into a greased casserole dish, then spread the spicy shrimp over the top. Cover everything with a generous layer of shredded cheddar cheese. Pop it into the oven and bake until the cheese bubbles and turns golden brown. When it comes out, let it rest for a few minutes—you’ll find the flavors meld beautifully. Don’t forget to taste and adjust salt or pepper before serving to hit that perfect balance.

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Pro Moves to Elevate It

To really bring out the best in your Keto Shrimp and Cauliflower Grits Casserole Recipe, keep an eye on your shrimp so they don’t overcook and turn rubbery—firm to the touch is your cue. I love adding a squeeze of fresh lemon after baking for a bright pop that cuts through the richness. Planning ahead? You can prepare cauliflower grits a day early and reheat gently to save time.

Heat Wisdom: Medium heat lets you develop flavor without burning garlic or toughening shrimp.
Timing Trick: Cook shrimp just until they turn pink for tender, juicy bites every time.
Make-Ahead Strategy: Blend cauliflower grits ahead and store in the fridge to streamline assembly.
Common Slip-Up: Avoid overcrowding the pan when cooking shrimp—this helps them sear evenly instead of steaming.

Switch It Up: Creative Variations

Feeling adventurous? The beauty of this Keto Shrimp and Cauliflower Grits Casserole Recipe lies in its flexibility. You can tweak it with regional twists or ingredient swaps to keep things exciting and personalized.

When You’re Feeling Bold

Try swapping shrimp for spicy Andouille sausage for a deeper Southern kick or add diced jalapeños into the cauliflower grits for a slow-building heat. Top with a sprinkle of smoked paprika or a handful of fresh cilantro for an herby brightness. You can even mix in crispy bacon bits for added crunch and smoky flavor — it quickly becomes a signature version you'll want again and again.

Storage & Reheating Tips

Leftovers? No worries—they keep well in an airtight container in the fridge for up to 3 days. To freeze, wrap the casserole tightly and store up to 1 month. Thaw overnight in the fridge, then gently reheat in the oven at low temperature to revive that golden cheese crust without drying it out. I always recommend reheating uncovered the first few minutes to crisp up the top, then loosely covered to keep moisture.

Serving Inspiration

This dish shines on its own, but pairing it with a crisp green salad or sautéed seasonal veggies feels just right for a balanced plate. On casual nights, I love spooning on some tangy keto-friendly hot sauce or a dollop of garlic aioli for an extra pop. If you’re plating for guests, some fresh chopped green onions and a wedge of lemon on the side adds bright color and flavor punch that elevates the presentation beautifully.

Frequently Asked Questions

Can I use frozen shrimp for this casserole?

Absolutely! Just thaw them completely before cooking to avoid excess moisture, which can make the casserole watery.

How do I store leftovers without losing texture?

Store leftovers in an airtight container in the fridge and reheat gently in the oven uncovered initially to restore the crisp cheese topping.

Can I make the cauliflower grits ahead of time?

Yes! Prepare the cauliflower grits up to 24 hours in advance and store chilled. Reheat gently before layering with shrimp and cheese for baking.

Is this Keto Shrimp and Cauliflower Grits Casserole Recipe suitable for busy weeknights?

Definitely! With most of the prep under 20 minutes and one-pan baking, it’s a flavorful, low-maintenance dinner the whole family will enjoy.

Notes & Handy Tools

I’ve found a food processor for blending cauliflower grits smooth is a game-changer, saving time and effort compared to mashing by hand. A non-stick skillet helps shrimp cook evenly and clean up quickly, while a 9×13-inch casserole dish fits this recipe perfectly for even baking. Don’t forget a good pair of tongs for flipping shrimp and a wooden spoon to stir your creamy grits gently.

Full Recipe