Are Grits Keto Friendly? Keto-friendly Grits Alternatives & Recipes

Hey there, keto-ers! How’s your day going? I just had an excellent breakfast of grits and bacon. So good! But now I’m wondering if I’ll be kicked out of ketosis because of the carbs in grits.

The thing is, not all grains are created equal – some have more carbs than others. Grits seem to fall into this category, but don’t worry. This article will examine whether grits are keto-friendly, net carbs, and their nutritional profile.

And if you still love to eat grits while on the keto diet, I will tell you a few ways & recipes for reference. Let’s get started!

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Are Grits Keto Friendly?

One thing is for sure – Grits are not keto-friendly by themselves because most types of grits are made from whole grain corn and have more carbs than the recommended 20 grams net carb per day.

Let’s learn a bit of grit to understand why we have this conclusion.

Grit is a type of coarsely ground cereal from corn popular in the Southern states in America. It is an alternative to porridge or is used as a side dish for meat & vegetables.

Grits are made by ground whole-grain corn and boiled in water until they are soft enough to eat soups or stews. Many people think that grits are the true American version of porridge but not.


Grit is a type of porridge because it is made by boiling coarsely ground corn kernels in water, just like oatmeal is made with oats.

The difference is that grits are cooked for a much shorter time than oatmeal and thus have a firmer texture, making them more suitable as a main dish.

A typical serving of grits is 2 heaped tablespoons containing only about 6 grams net carbs.

Because it is made from ground corn, it is an excellent source of prebiotic fiber and is rich in folic acid, magnesium, and phosphorus minerals.

Grits are also a good source of selenium and are fortified with vitamin B, necessary for cell metabolism. Grits are also low in fat, carbs, and calories.

The variation of grits comes from the way it is cooked and served. It is usually served hot but can be eaten cold or even boiled in milk to make porridge.

It is popular as a breakfast cereal and used in soups, cakes, and desserts.

How Many Different Grits Are There?

The history of grit is rich and is somewhat different from one southern state to another. Each region has its own variation, but the most typical regular (dry) grits and hominy grits.

Regular grit is made by grinding dried corn kernels into a fine powder.

Hominy is made by soaking dried corn kernels in a lye solution (lye is the chemical name for potassium hydroxide, commonly found in drain cleaners) and water.

The process is known as nixtamalization because it essentially makes the corn into hominy. Hominy is more prevalent in the southeastern United States, especially in the southern region of Georgia.

How Many Net Carbs In Grits?

9 grams is the total amount of net carbs in a typical serving of grits.

9 grams is the total amount of net carbs in a typical serving of grits. The most common grit is made from whole-grain corn and has 9 grams net carbs per 40-gram serving (1/4 cup). For a half cup, your body would be absorbing 19 grams of net carbs.

There is some variation depending on where it is produced, with Southern types typically being less processed than those from elsewhere.

Try an almond meal, coconut flour, or ground psyllium husk if you want to replace regular cornmeal with something more keto-friendly.

How Are Grits Made?

The way grits are made really depends on where you are talking about – but the basic process is the same.

First, fresh corn is ground to a coarse meal or flour, called grits in America, and polenta in Europe. Then it is slowly boiled until it is soft enough to be served as a breakfast cereal or side dish for meat and vegetables.

You can add other ingredients, such as herbs and spices, to change the dish’s flavor. For example, it is served with a cheese or bacon topping in America and is considered a savory side dish rather than eaten as a cereal for breakfast.

Keto-Friendly Grits Alternatives

A popular substitute is an almond meal, coconut flour, or ground psyllium husk.

In other words, perfect alternatives for grits include cauliflower rice and “almond riches”– a dish of rice in which each grain is encrusted with almonds.

Top 3 Keto Grits Recipes

If you’re looking for that creamy taste but without the carbs, here are a few recipes that make “grits” more keto-friendly. 

1 – Cheese Grits Recipe

My Keto Kitchen


  • 2 cups skim milk (use unsweetened almond milk to keep it dairy-free)
  • 7 oz. shredded extra-sharp cheddar cheese (can also use parmesan or mozzarella)
  • 1 cup quick grits (use ground psyllium husk to keep it keto-friendly. Otherwise, 4 tbsp corn starch is a good substitute)


✅ In a large saucepan over low heat, combine the milk and the grits until they’re perfectly smooth – about 3 minutes.

✅ Stir in the cheese and continue to stir until it is melted.

✅ Add salt and pepper as desired.

✅ Serve immediately, topped with more freshly grated cheese if desired.

2 – Low-Carb Green Chile and Cheese Grits on


  • 1.5 cups chicken stock or broth (use unsalted, vegetable broths to keep is keto-friendly)
  • 4 thick slices of bacon, cut into 1/2-inch pieces
  • 3 oz. Monterey Jack cheese, shredded (can also use Mexican melting cheese if desired for a spicy flavor)
  • 2 large green chiles or jalapenos peppers, finely chopped and seeded*
  • salt & fresh ground black pepper (to taste).


✅ Place the bacon in a medium-size heavy-duty saucepan over medium heat; cook until golden brown and crisp – about 10 minutes.

✅ Remove all but 2 tablespoons fat from the pan (reserve remaining fat for another recipe).

✅Add the onion and cook for 5 minutes until it is softened. Stir in the chicken stock, chiles, and cheese; bring to a boil over high heat. 

✅Stir in the grits; reduce heat to low and simmer uncovered for about 2 minutes or until thickened. Do not boil (remove from heat if this occurs).

✅Season with salt & fresh ground black pepper as desired. Serve hot topped with more cheese if desired.

3 – Super Simple Cauliflower “Rice” Keto Copycat Recipes by LCHF Flat is the New


  • 2 cups cauliflower, cut into small pieces (measure after trimming the stems)
  • 4 tbsp butter or ghee (or can use coconut oil as it is keto-friendly)
  • 1/8 tsp nutmeg and/or cinnamon powder (good idea to double this if you like cinnamon flavor in your rice – you won’t taste it with the cauliflower flavor, though, be careful, a little goes a long way!)
  • 1 tsp sea salt.


✅ Put all ingredients in a food processor and pulse until tiny chunks remain. Or grate or chop finely by hand.

✅ Put cauli riced on a baking sheet lined with parchment paper or greased parchment paper. Bake at 400 degrees for 20 minutes or until it is dry to the touch.


Are all types of grits keto-friendly?

Traditionally, normal grit is made from dried ground whole corn and is not keto-friendly. You can opt for lower carb or healthier alternatives such as almond meal, coconut flour, or ground psyllium husk.

What grains are Keto-friendly?

Grains that are Keto-friendly include quinoa, amaranth, buckwheat. In other words, grain is defined in a technical sense as a cereal.

This is derived from the edible seeds of grasses cultivated for food and feed in the farming nations and is not limited to wheat.


  • Quinoa
  • Amaranth
  • Buckwheat Cereal. 

Buckwheat is technically not a true cereal because you can’t grow it using traditional crop rotation methods but is still used extensively in many Eastern European and Japanese cultures.

Modern plant breeding has given rise to, however, an entirely new type of wheat variety.

How many calories are in cheese grits?

Salted Cheese Grit: 950 Calories

Low-homogenized cheese: 550 Calories

Non-dairy cheese: 230 – 250 Calories.


“Is Grits Keto Friendly?” – Grits are delicious, but they’re not keto-friendly. If you still crave the enticing taste of grits, many alternatives still fit the bill by being high on flavor and low on carbs.

The three recipes we’ve provided here should help get you started with a few ideas for breakfast or dinner when it’s time to break out the skillet and make some more tasty grits!

It doesn’t matter if this is your first experience with them or if you already love making them — these easy dishes will be sure to satisfy even the pickiest of eaters in your family while keeping things clean and simple as always.

Hope this helps!

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