As a Southern food enthusiast and nutrition blogger, I’ve been cooking and eating shrimp and grits for over 15 years. Y’all often ask me if this classic comfort food can actually be part of a healthy diet. Well, I’m here to break it down for you!
The Quick Answer
Yes, shrimp and grits can be healthy when prepared right! This beloved Southern dish combines protein-rich shrimp with filling grits for a satisfying meal that can fit into a balanced diet.
Breaking Down the Health Benefits
The Shrimp Story
Shrimp is basically a nutrition powerhouse! Here’s what you get in just 3 ounces:
- Only 84 calories
- 18g of lean protein
- Loads of vitamins and minerals including:
- Selenium (antioxidant properties)
- Vitamin B12
- Zinc
- Iron
- Phosphorus
- Niacin
The Scoop on Grits
Now, let’s talk about our friend grits. They’re more than just tasty – they’ve got some good stuff going on:
- Naturally gluten-free
- Good source of:
- Complex carbs for energy
- Iron (5-10% daily value per serving)
- B vitamins
- Antioxidants (lutein and zeaxanthin)
- Fiber (1-2g per serving)
Making It Healthier: My Top Tips
I’ve experimented with tons of ways to make this dish healthier without losing that amazing comfort food feel, Here’s what works
-
Pick the Right Grits
- Go for stone-ground or whole grain versions
- They’ve got more fiber and nutrients
- Skip the instant stuff if ya can
-
Smart Cooking Methods
- Use low-fat milk or broth instead of heavy cream
- Try olive oil instead of tons of butter
- Grill or sauté shrimp (skip the deep fryer!)
-
Add Some Color
- Throw in veggies like:
- Bell peppers
- Onions
- Tomatoes
- Spinach
- Throw in veggies like:
My Go-To Healthy Shrimp and Grits Recipe
Ingredients
- 1/2 cup stone-ground grits
- 2 cups low-fat milk
- 2 cups veggie broth
- 1 tbsp unsalted butter
- 1/4 cup reduced-fat cheddar
- 1 lb shrimp (peeled & deveined)
- 2 tsp olive oil
- Fresh veggies of choice
- Seasonings to taste
Instructions
- Boil milk and broth
- Whisk in grits
- Cook 15-20 mins till creamy
- Add butter and cheese
- Sauté shrimp and veggies
- Combine and enjoy!
Storage Tips
Keep in mind:
- Grits: Good in fridge for 3 days
- Shrimp: Reheat carefully (just a few secs in microwave)
- Add a splash of water when reheating grits to fix clumping
When to Be Careful
While this dish can be healthy watch out for
- Restaurant versions (often loaded with butter and cream)
- Cajun-style recipes (can be high in sodium)
- Portion sizes (stick to reasonable amounts)
The Bottom Line
Y’all, shrimp and grits can totally be part of a healthy diet! Just remember
- Choose whole grain grits
- Cook with healthier fats
- Add veggies
- Watch portions
- Make it at home when possible
This comfort food classic doesn’t have to be a guilty pleasure. With these tweaks, you can enjoy your shrimp and grits while keeping things nutritious!
Remember: Like my grandma always said, “Everything in moderation – even moderation!” So don’t be afraid to enjoy the occasional classic version too!
Is shrimp and grits good for you?
Shrimp and grits on their own are good for you! Grits are a whole grain and shrimp are packed with protein. The only thing that makes it an unhealthy recipe is the addition of fats and oils like butter, full fat cheese, and heavy cream. That’s why we omitted them for you in this tasty dish.
How to make Weight Watchers shrimp and grits (step by step)
- Combine the seasoning in a small mixing bowl and whisk
- Combine 3 ¼ cups chicken broth, the grits, and half of the seasoning in a medium saucepan
- Add the shrimp, lemon juice, and parsley to the mixing bowl with the rest of the seasoning and mix
- Heat the pan to medium low heat
- Stir and simmer until cooked through in about 10 to 12 minutes
- Remove the grits from the heat, stir in the cheese until it melts, and set aside
- Heat a large skillet to medium high and spray with cooking spray
- Add in the garlic, shallot, and chopped bell peppers
- When they start to brown add in the shrimp and the rest of the seasoning
- Cook the shrimp for 2-3 minutes per site until they turn pink
- Top a portion of grits with the shrimp and vegetables and serve!
How Can Shrimp and Grits Be Next-Level?… Let’s Find Out!
FAQ
Are grits healthy or bad for you?
In summary, grits can be a healthy addition to your diet when prepared mindfully. By choosing whole grain varieties, incorporating nutritious ingredients, and practicing portion control, you can enjoy grits as part of a balanced meal.
How many calories are in grits and shrimp?
Per Serving: 235 calories; fat 6.1g; saturated fat 1.9g; mono fat 2g; poly fat 0.6g; protein 19.1g; carbohydrates 25.2g; fiber 1.4g; cholesterol 118.7mg; iron …
What pairs best with shrimp and grits?
- Fried Green Tomatoes
- Deviled Eggs
- Angel Biscuits
- Cornbread
- Corn Pudding
- Coleslaw
Are shrimp and grits considered soul food?
Shrimp and grits is a seafood dish that was prepared by African Americans living near water sources such as the sea islands of South Carolina and Georgia and in Louisiana.
Why should you eat shrimp grits?
The proper sized portions will satisfy your appetite and keep you full longer. Especially since this dish is made with the cheesiest, creamiest grits, and scrumptious shrimp, seasoning, and bell peppers. The flavors and textures are outstanding, the grits are smooth, the shrimp are succulent, and the vegetables add a slight crunch.
Can you eat grits and shrimp together?
Leave the low fat cheddar cheese out all together for fewer calories and WW points. You can use store bought fully cooked shrimp and just add them at the end of sautéing the bell peppers to heat them up. Is shrimp and grits good for you? Shrimp and grits on their own are good for you! Grits are a whole grain and shrimp are packed with protein.
Are grits healthy?
The most commonly consumed grits, however, are regular and instant versions that have been processed. This means they have less fiber and fewer vitamins and minerals. One cup of instant grits made with water has 2 grams of fiber and 3 g of protein, whereas 1 cup of cooked rolled oats, which has 4 g of fiber and 6 g of protein.
Can Weight Watchers eat shrimp and grits?
Authentic and Easy Weight Watchers Shrimp and Grits – Drizzle Me Skinny! Healthy shrimp and grits is rich, creamy, and perfect for Weight Watchers diets. This recipe proves eating lighter can still feel comforting and indulgent. In fact, this dish is low calorie, low fat, and only 6 WW points.
Are grits good for diabetes?
You can also combine grits with ingredients like skim milk, olive oil, fruits and/or vegetables to boost the dish’s nutritional value—Our Shrimp-&-Grits-Stuffed Peppers is a balanced dinner option and is diabetes-friendly. Grits are an easy, versatile dish that can be good for you, depending on the variety you choose and how they are prepared.
Can you substitute grits for shrimp?
Substitute stone ground grits with quick grits. They are just as tasty but cook in 5 minutes. Leave the low fat cheddar cheese out all together for fewer calories and WW points. You can use store bought fully cooked shrimp and just add them at the end of sautéing the bell peppers to heat them up. Is shrimp and grits good for you?