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Home » Plant-Based Recipes » Breakfast » Cauliflower Grits (Low Carb)

Cauliflower Grits (Low Carb)

By Randi Tisdall · Published: Aug 5, 2021 · Updated: Feb 11, 2022 Leave a Comment This post may contain affiliate links.

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In the south, grits are king. And these dairy-free cauliflower grits do not disappoint! Creamy and cheesy, they’re easy to make in the mornings for a healthy low-carb breakfast, and totally customizable to your tastes.

Because when you live in the south, grits are served with just about anything. But if you’re trying to limit corn in your diet, go low carb, or you just want to switch up your breakfast routine, these cauliflower grits are a fantastic option.

Serve them with my vegan breakfast sausage or these easy vegan pancakes for a full breakfast spread.

two bowls full of cheesy cauliflower grits with spoons
Jump to:
  • Wait, what are cauliflower grits anyway?
  • How to make cauliflower rice for grits
  • Recipe ingredients
  • How to make it
  • Frequently Asked Questions
  • Allergy Information & Notes
  • More breakfast recipes
  • Low Carb Dairy-Free Cauliflower Grits

Wait, what are cauliflower grits anyway?

But wait– what are cauliflower grits anyway, you ask?

Simply put, you take traditional corn grits and swap it for riced cauliflower. The result is a breakfast that is so creamy and delicious, you’ll get all the feels of corn grits without the corn. By using cauliflower, you’re getting a boost of feel-good veggies while also keeping it low carb. Boo yeah!

close up of cauliflower grits sprinkled with cheese

And another thing: I love these grits because they are so versatile! I prefer to make mine cheesy by using dairy-free cheese shreds, but you can also top them with whatever you want, like sautéed onions, bell peppers, mushrooms, hot peppers, and even hash browns!

There’s really no wrong way to enjoy these cauli grits, but it starts with making your own riced cauliflower. That way, you get the perfect texture to swap out corn grits.

How to make cauliflower rice for grits

There are two ways you can make cauliflower rice to use for your grits: using a food processor OR using a box grater. Either way works!

cauliflower being run through a food processor

For the food processor method:

  1. Cut a large head of cauliflower into chunks.
  2. Place the grater attachment on the food processor.
  3. Run each chunk of cauliflower through the processor– the grater with chop it up to resemble rice. For grits rice, you want it to be small pieces, so you really get that grits texture. If your rice is too large, you can always pulse the cauliflower again with your food processor S blade.

SHORTCUT TIP: If you don’t want to go through the trouble of cutting up a whole head of cauliflower, just use a bag of fresh (not frozen) cauliflower rice and run it through the food processor with your S blade. This helps recreate the texture of grits by making the cauliflower bits extra small.

For the box grater method:

  1. Cut a large head of cauliflower into chunks.
  2. Using a box grater, grate the cauliflower until is resembles small riced cauliflower. As stated above, you want your riced cauliflower to be small, so you really get that grits texture.

Recipe ingredients

ingredients needed for cauliflower grits
  • Riced cauliflower. See the directions above to make your own + check out the FAQs for more on this. I like to use a bag of riced cauliflower (fresh, not frozen) and run it through my food processor to get that grit-like texture.
  • Canned coconut milk. I like to use full-fat canned coconut milk because you get creamy grits that are packed with flavor. But using light/low-fat coconut milk will also work here too.
  • Nutritional yeast. This adds a little extra cheddar-y flavor while also providing vitamins when using fortified (like vitamin B12).
  • Dairy-free cheese shreds. I like using vegan cheese for this because it makes it taste more like cheese grits, which I love. This is totally optional though.
  • Salt and pepper. I like using Himalayan pink salt.

How to make it

step-by-step pictures of cauliflower grits being made
  1. Prepare the riced cauliflower. You can use one of the two methods listed above or check the FAQs for more options.
  2. Add riced cauliflower, full-fat coconut milk, and nutritional yeast to a small pot and cook over medium-low heat for 4 minutes, stirring occasionally. Cauliflower will soften and the mixture will thicken.
  3. Stir in dairy-free cheese shreds. Heat an additional 1 minute until cheese is melted. Stir to prevent the grits from sticking to the bottom of the pan.
  4. Season with salt and pepper and serve as-is or with your favorite breakfast.

Frequently Asked Questions

Can I use store-bought riced cauliflower?

Yup! Just keep in mind that store-bought cauliflower rice is usually larger, so the texture may not feel like grits. For authentic-feeling grits, I suggest running fresh cauliflower rice through a food processor to get that grit texture.

Can I use frozen riced cauliflower?

You can use frozen cauliflower rice if you wish, but as stated above, this may change the texture and feel of your grits. I do not recommend running frozen through the food processor though– if you must use frozen just proceed with the recipe and remember that it may not be as “gritty.”

Is it cheaper to make your own cauliflower rice?

Yes it is!! Even though it takes a little effort, making your own is much cheaper and you get the right texture needed for this recipe! Just use one head of cauliflower and process following the directions above.

What else can I add in these dairy-free cauliflower grits?

For loaded cauliflower grits, top with sautéed onions, bell peppers, hot peppers, or even hash browns.

two large bowls of cauliflower grits, ready to eat

Allergy Information & Notes

  • These cauliflower grits are 100% vegan, meaning they are meat-free, egg-free, and dairy-free. They are also naturally gluten-free, nut-free, and soy-free.
  • Don’t want to use coconut milk? The coconut milk makes these grits creamy, but you can just use a splash of plant-based milk as a substitute. I don’t recommend using the full amount because your grits could feel watery.
  • Don’t want to use dairy-free cheese? Don’t! Just leave them out OR add toppings of your choice.

More breakfast recipes

  • Vegan Lentil Breakfast Sausage
  • Air Fryer Vegan Biscuits
  • Fluffy Vegan Pancakes
  • Veggie Stuffed Chickpea Omelet
  • Vegan Oatmeal Bowl
big spoonful of cheesy dairy-free cauliflower grits

Low Carb Dairy-Free Cauliflower Grits

Randi Tisdall
Have you been wanting to up your breakfast game? Then try these dairy-free cauliflower grits, which take less than 30 minutes, are naturally low-carb, and will make your mornings AH-mazing.
5 from 2 votes
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Breakfast
Servings 5
Calories 115 kcal

Equipment

  • Food processor OR box grater

Ingredients
 

  • 1 pound riced cauliflower run through food processor (see in post for details)
  • 1 cup canned coconut milk (full-fat OR light/low-fat both work here)
  • ⅓ cup nutritional yeast
  • ⅔ cup dairy-free cheese
  • salt and pepper to taste

Instructions
 

  • Prepare the riced cauliflower. You can use one of the two methods listed above or check the FAQs for more options.
  • Add riced cauliflower, coconut milk, and nutritional yeast to a small pot and cook over medium-low heat for 4 minutes, stirring occasionally. Cauliflower will soften and the mixture will thicken.
  • Stir in dairy-free cheese shreds. Heat an additional 1 minute until cheese is melted. Stir to prevent the grits from sticking to the bottom of the pan.
  • Season with salt and pepper and serve as-is or with your favorite breakfast.

Notes

  • For authentic-feeling grits, I suggest running fresh cauliflower rice through a food processor to get that grit texture. You can use the cauliflower rice by itself, but the rice chunks are larger and may not feel like “traditional” grits.
  • You can use frozen cauliflower rice if you wish, but as stated above, this may change the texture and feel of your grits. I do not recommend running frozen through the food processor though– if you must use frozen just proceed with the recipe and remember that it may not be as “gritty.”
  • For loaded cauliflower grits, top with sautéed onions, bell peppers, hot peppers, or even hash browns.
  • Don’t want to use coconut milk? The coconut milk makes these grits creamy, but you can just use a splash of plant-based milk as a substitute. I don’t recommend using the full amount because your grits could feel watery.
  • Don’t want to use dairy-free cheese? Don’t! Just leave them out OR add toppings of your choice.

Nutrition Information

Calories: 115kcal | Carbohydrates: 11g | Protein: 4g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 210mg | Potassium: 330mg | Fiber: 3g | Sugar: 2g | Vitamin C: 44mg | Calcium: 31mg | Iron: 1mg
Tried this recipe? Tell me about it + share!Comment and let me know how it was! Then follow BVK on Pinterest @bohemianvegankitchen
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But thanks be to God, which giveth us the victory through our Lord Jesus Christ.

1 Corinthians 15:57 KJV
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About Randi Tisdall

I believe that wellness starts in your kitchen, but it doesn’t have to be complicated or boring! That's why I'm dedicated to sharing the best vegan comfort food and healthy recipes. Because at the end of the day, you should feel good about what you eat and how you feel, regardless of health restrictions or crazy schedules. Bohemian Vegan Kitchen has been featured by VegNews, Delish, Beyond Meat, MSN, and HuffPost.

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