Cajun-spiced keto comfort food with cauliflower grits
This keto cajun sausage & cauliflower grits recipe reimagines Southern comfort food with a low-carb twist. Creamy cauliflower grits paired with smoky Andouille sausage, garlic, and Creole spices deliver bold flavor without the guilt.
Perfect for breakfast, brunch, or dinner, this high-protein dish satisfies cravings while keeping you in ketosis. The creamy grits mimic traditional corn grits, and the Cajun seasoning adds fiery Southern flair.
With just 2g net carbs per serving, it's an ideal solution for keto dieters who miss classic Southern dishes. The recipe uses real Andouille sausage for authentic smokiness and minimal ingredients for maximum flavor.
Pin now to transform your keto meal plan with this hearty, protein-rich comfort food!
Why This Recipe Works
⏰ Time-Saving
Ready in 45 minutes with minimal prep - perfect for busy weeknights or weekend feasts.
💰 Budget-Friendly
Uses affordable staples like sausage, cauliflower, and cheese for maximum value.
👥 Versatile
Serves 4 as a main dish or doubles as a side for larger gatherings.
🌟 Flavor-Packed
Combines smoky, spicy, and creamy elements for complex Southern flavor.
Keto Cajun Sausage & Cauliflower Grits
Southern comfort with a low-carb twist
🛒 Ingredients
- - 4 links Andouille sausage
- - 1 head cauliflower
- - 1 cup heavy cream
- - 1 cup shredded cheddar
- - 2 cloves garlic
- - 1 tbsp Cajun seasoning
- - 1/2 tsp smoked paprika
- - 2 tbsp butter
- - Chives for garnish
👨🍳 Instructions
Prepare Grits: Process cauliflower in food processor until rice-like. Sauté with butter, garlic, and 1/2 tsp Cajun seasoning until tender.
💡 Use a high-powered food processor for best texture
Cook Sausage: Brown Andouille sausage in skillet. Add 1/2 tsp Cajun seasoning and smoked paprika.
💡 Remove excess fat after browning for healthier version
Combine: Add cooked grits to skillet with sausage. Stir in heavy cream, cheddar, and remaining Cajun seasoning until melted.
💡 For extra creaminess, add 1/2 cup sour cream
Serve: Garnish with chives. For a protein boost, top with fried egg or additional cheese.
💡 Serve immediately for best texture
Nutrition (per serving):
Ingredient Notes & Substitutions
Andouille Sausage
Provides smoky, spicy flavor typical of Cajun cuisine. Use pre-cooked links for time savings.
Substitutions: Smoked kielbasa or Italian sausage
Cauliflower
Creates the creamy base while keeping carbs low. Use a food processor for best texture.
Substitutions: Riced broccoli for different texture
Heavy Cream
Adds richness and creaminess. Full-fat cream works best for keto.
Substitutions: Full-fat coconut milk for dairy-free
Cajun Seasoning
Brings the signature Southern spice blend. Make your own mix with paprika, cayenne, garlic, and herbs.
Substitutions: Gumbo mix or Old Bay seasoning
Pro Tips for Perfect Grits
🔥 Sausage Prep
Brown sausage in cast iron skillet for maximum flavor. Reserve rendered fat for cooking grits.
🧈 Fat Ratio
Use 1:1 butter to cream ratio for ultra-creamy texture. Add more butter if grits become too dry.
🧀 Cheese Tips
Add cheese gradually to avoid clumping. Stir constantly until fully melted for smooth consistency.
🍴 Serving Ideas
Top with poached egg, hot sauce, or green onions for extra flavor. Perfect with grilled chicken or shrimp.
Variations & Customizations
Spicy Version
Add 1/2 tsp cayenne pepper or 1 diced jalapeño for extra heat.
Vegetarian Option
Omit sausage and add sautéed mushrooms for meaty texture. Add extra cheese for richness.
Seafood Twist
Add cooked shrimp or crab meat for a Cajun seafood grits variation.
Breakfast Version
Add fried or scrambled eggs and serve as a keto breakfast bowl.
Serving Suggestions & Pairings
🍽️ Best Served With:
- Grilled chicken or shrimp skewers for protein
- Keto coleslaw for crunch
- Roasted Brussels sprouts with bacon
🍷 Drink Pairings:
Pair with a cold Southern Bitter or a bold red wine like Zinfandel.
Make-Ahead Instructions & Storage
Make-Ahead Tips
Prepare grits base up to 24 hours ahead. Store in fridge and add sausage just before serving.
Refrigerator Storage
Store in airtight container for up to 3 days. Reheat on stovetop to restore creaminess.
Freezer Storage
Freeze unbaked grits mixture for up to 2 months. Thaw and cook with sausage when ready.
Reheating Instructions
Stir in 1-2 tbsp heavy cream before reheating to restore moisture. Avoid microwave for best texture.
Troubleshooting & Common Questions
Q: How to fix dry grits?
A: Add more heavy cream or butter while reheating. Avoid overcooking the grits initially.
Q: Can I make this dairy-free?
A: Use coconut milk instead of cream and dairy-free cheese. Ensure seasoning is vegan.
Q: How to adjust spice level?
A: Reduce Cajun seasoning to 1/2 tsp or omit paprika for milder flavor. Add hot sauce to taste.
Q: Can I use store-bought grits?
A: Yes, substitute 2 cups instant grits (check carb count) for the cauliflower mixture. Add extra butter for creaminess.
Final Thoughts
This keto cajun sausage & cauliflower grits recipe proves you don't need to sacrifice flavor for health. The creamy texture and bold spices make it a satisfying comfort food that fits perfectly into any keto meal plan.
Whether you're craving breakfast for dinner or a hearty lunch, this versatile dish adapts to any meal. The combination of smoky sausage and rich, cheesy grits creates a Southern classic that's both indulgent and nutritious. Don't miss this low-carb twist on a regional favorite!
