Keto Shrimp and Grits with Ground Lupin
When you make a keto version of shrimp and grits, you can’t use traditional grits because of their carb count. Grits are typically ground corn and therefore very high in carbs. So in this recipe I’ve used a substitute. It is ground lupin, also known as lupin meal, and it totally works.
Keto Shrimp and Grits with Ground Lupin
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Notice that I mentioned using ground lupin versus regular lupin flour. Really, what you want is lupin meal, which is more akin to cornmeal but with many fewer carbs. In fact, with this recipe, your dish has just 5 g net carbs.
I’ve seen a lot of low carb shrimp and grits recipes made with cauliflower. Sure, you could try it with riced cauliflower but the flavor and consistency aren’t the same as traditional grits.
In fact, you really need to doctor the lupin meal to get the consistency and flavor of grits, which I suppose you could do with cauliflower rice. Because without heavy cream, cream cheese and other ingredients, your low carb grits will be bland and tasteless.
Ingredients
For this recipe, you’ll need ingredients to make the shrimp and then a separate group of ingredients to make your ground lupin grits. I’ve broken them out here.
Shrimp
- 1 pound shrimp peeled and deveined
- 2 tablespoons butter
- 3 garlic cloves minced
- salt and pepper to taste
Ground Lupin Grits
- 8 tablespoons ground lupin
- 1 cup water separated
- 1 ounce cream cheese
- 1/2 cup heavy cream
- 1/2 cup shredded cheddar cheese
Instructions
- Thaw shrimp in a colander under running water for a few minutes.
- Melt butter in a saucepan over medium heat. Add minced garlic and stir constantly until fragrant, only about 30 seconds.
- Add shrimp and season pot with salt, pepper and preferred spices. Cook for 3 minutes on each side or just until shrimp is pink and cooked through.
- Bring water to boil. Add ground lupin and reduce to simmer.
- Add cream cheese, heavy cream and shredded cheddar cheese, stirring constantly until lupin meal thicken.
- Remove shrimp from pan and pour any remaining garlic and juices directly over ground lupin. Stir to mix.
- Serve ground lupin in a bowl and place shrimp directly on top. Enjoy
Notes
As I’ve mentioned a few times, this recipe calls for ground lupin, also known as lupin meal. It is not the same as lupin flour, which is ground into a much finer powder and consistency so you can use it for baking. If you try to make these keto grits using the flour version versus the meal version, you will be very disappointed as the texture will be all wrong.
Keto Shrimp and Grits with Ground Lupin
Ingredients
Shrimp
- 1 pound shrimp peeled and deveined
- 2 tablespoons butter
- 3 garlic cloves minced
- salt and pepper to taste
Ground Lupin Grits
- 8 tablespoons ground lupin separated
- 1 cup water separated
- 1 ounce cream cheese
- 1/2 cup heavy cream
- 1/2 cup shredded cheddar cheese
Instructions
- Thaw shrimp in a colander under running water for a few minutes.
- Melt butter in a saucepan over medium heat. Add minced garlic and stir constantly until fragrant, only about 30 seconds.
- Add shrimp and season pot with salt, pepper and preferred spices. Cook for 3 minutes on each side or just until shrimp is pink and cooked through.
- Bring water to boil. Add ground lupin and reduce to simmer.
- Add cream cheese, heavy cream and shredded cheddar cheese, stirring constantly until lupin meal thicken.
- Remove shrimp from pan and pour any remaining garlic and juices directly over ground lupin. Stir to mix.
- Serve ground lupin in a bowl and place shrimp direclty on top. Enjoy