If you grew up in Louisiana like I did, shrimp and grits is one of those dishes that feels like home. But traditional shrimp and grits can be loaded with carbs, butter, and heavy starches that may spike blood sugar.
The good news? You can still enjoy this classic Cajun shrimp and grits recipe — with a few dietitian-approved swaps.
This Healthy Cajun Shrimp & Cauliflower Grits Recipe keeps all the bold Louisiana flavor while being:
- low carb
- high protein
- diabetes friendly
- incredibly satisfying
Note: I am thrilled to announce this post is sponsored by my fabulous friends at Tony Chachere’s, however, as always, all opinions are my own.
Instead of traditional grits, I use riced cauliflower, which dramatically lowers the carbohydrate load while still delivering that creamy Southern comfort food texture.
Plus, shrimp is one of my favorite proteins for people managing diabetes because it is:
- naturally low carb
- rich in protein
- packed with minerals that support metabolism
And best of all? This recipe cooks almost entirely in the Instant Pot, making it perfect for busy families, weeknight dinners, or even Mardi Gras gatherings.
If you’re trying to lose weight, balance blood sugar, or simply eat healthier Cajun food, this recipe checks every box.
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Why You’ll Love This Cajun Shrimp & Cauliflower Grits
This diabetic Instant Pot shrimp recipe is one of my favorite ways to enjoy Louisiana comfort food while still keeping blood sugar balanced.
This recipe is:
- Low carb – cauliflower replaces traditional grits
- High protein – shrimp and bacon provide satisfying protein
- Diabetic friendly – balanced fat, protein, and fiber
- One pot easy – made entirely in the Instant Pot
- Perfect for Mardi Gras or game day
It’s bold, creamy, and loaded with Cajun flavor — without the blood sugar spike! Sign me up!!!
Ingredient List
- olive oil
- bacon
- onion
- green pepper
- Tony Chachere’s No Salt Seasoning Blend
- Tony Chachere’s BOLD Creole seasoning
- lemon juice
- frozen riced cauliflower
- chicken broth or bone broth
- raw shrimp
- heavy cream
- shredded cheddar cheese
These ingredients combine to create a creamy, Cajun-style shrimp and cauliflower grits recipe that works beautifully for people managing diabetes, insulin resistance, or weight loss. (I would have it no other way!!!)
Is Cajun Shrimp and Grits Healthy?
Traditional shrimp and grits can contain 40–60 grams of carbohydrates per serving, primarily from corn grits.
This healthy Instant Pot shrimp recipe dramatically lowers that number by replacing grits with cauliflower.
Here’s why that matters.
Carbohydrate Control
Cauliflower contains only about 5 grams of carbs per cup, making it an excellent substitute for high-glycemic grains.
Protein Power
Shrimp contains approximately 20 grams of protein per 3-ounce serving, helping stabilize blood sugar and reduce hunger.
Fiber Benefits
Cauliflower also provides fiber, which slows glucose absorption and improves insulin response (you all know by now that I love my fiber! I encourage individuals to have 35 grams of fiber or higher in a day!)
Vitamins & Minerals
This recipe delivers nutrients including:
- vitamin C
- selenium
- B vitamins
- potassium
- antioxidants
Inflammation Support
Many ingredients in this recipe — including olive oil, onion, and shrimp — contain compounds that may help reduce chronic inflammation, which is often linked to insulin resistance. As a dietitian, I feel as though inflammation is an afterthought in our nutrition convos, so I am always looking for was to decrease inflammation in the body.
Weight Loss Friendly
Protein-rich meals like this can help promote satiety, meaning you stay full longer and avoid late-night snacking.
Ingredient Health Breakdown
Shrimp
Shrimp is one of the best proteins for people with diabetes because it is naturally low in carbohydrates and high in lean protein. And plus, it’s such a staple in Louisiana – get that shrimp in! Also, make sure to look for Louisiana shrimp or Gulf Coast shrimp. It also contains selenium, an antioxidant mineral that supports metabolism and thyroid function.
Benefits include:
• high protein for blood sugar stability
• supports metabolism
• low carbohydrate
• rich in selenium
• supports muscle health
Cauliflower
Cauliflower replaces traditional grits in this recipe, creating a low carb Cajun comfort food option. It is high in fiber and antioxidants that support metabolic health.
Benefits include:
• low glycemic load
• fiber for blood sugar control
• supports gut health
• rich in vitamin C
• may reduce inflammation
Olive Oil
Olive oil provides heart-healthy monounsaturated fats that are associated with improved insulin sensitivity.
Benefits include:
• anti-inflammatory fats
• supports heart health
• improves insulin response
• promotes satiety
Onion & Green Pepper
These classic Cajun vegetables provide fiber and antioxidants.
Benefits include:
• vitamin C
• antioxidant compounds
• gut-supporting fiber
• metabolism support
How to Make Cajun Shrimp & Cauliflower Grits
- Step 1. Heat olive oil using the sauté function on the Instant Pot.
- Step 2. Add diced bacon and cook for 4–6 minutes until crispy. Remove half of the bacon and set aside.
- Step 3. Add additional olive oil, onion, and green pepper.Cook for 5–7 minutes until softened.
- Step 4. Stir in Tony Chachere’s No Salt Seasoning, Tony Chachere’s BOLD Creole seasoning, lemon juice, riced cauliflower, and chicken broth.
- Step 5. Secure the Instant Pot lid and set the valve to seal. Cook on manual low pressure for 8 minutes.
- Step 6. Quick release pressure.
- Step 7. Switch to sauté mode and add shrimp.. Cook 5–7 minutes until shrimp turns pink.
- Step 8. Turn Instant Pot off and stir in bacon, heavy cream, cheddar cheese
- Step 9. Serve warm.
Blood Sugar Education Corner
It’s time for our lesson on blood sugar control, which I like to call the Blood Sugar Education Corner. This is exactly what I do with all my patients when we look at recipes, as well as modify their favorite recipes. Managing diabetes is not just about removing carbohydrates — it’s about balancing the meal.
Let’s review what makes this recipe great for diabetics! You will quickly realize how easy it is to modify a recipe without losing the flavor!!!
- Lower Glycemic Load. Replacing traditional grits with cauliflower dramatically reduces the glycemic load of the dish.
- Protein Pairing. Shrimp provides protein that slows digestion and reduces glucose spikes.
- Fiber Strategy. Vegetables like cauliflower and peppers provide fiber that improves insulin response.
- Hormone Health for Women Over 40
- Women over 40 often experience increased insulin resistance due to hormonal changes.
- Protein-rich meals like this can help support:
- muscle maintenance
- Metabolism
- appetite regulation
What to Serve With It (Low Carb)
Pair this shrimp dish with other low carb sides such as:
Storage + Make Ahead
This recipe works beautifully for meal prep.
- Refrigerator. Store in airtight containers for 3–4 days.
- Reheating. Reheat gently in the microwave or skillet with a splash of broth.
- Freezer. Because of the cream and shrimp texture, this recipe is not ideal for freezing.
Common Mistakes
- Overcooking Shrimp. Shrimp cook quickly. Overcooking can make them rubbery.
- Using Pre-Cooked Shrimp. Always use raw shrimp for best flavor and texture.
- Adding Too Much Liquid. Cauliflower releases moisture while cooking.
- Adding Cheese Too Early. Add cheese after cooking to prevent curdling.
Healthy Cajun Shrimp & Grits (Low Carb Instant Pot Shrimp Recipe)
Ingredients
- 2 tbsp olive oil divided
- 6 low sodium bacon strips diced
- 1 onion diced
- ½ green pepper diced
- 2 tsp Tony Chachere’s No Salt Seasoning Blend
- 1 tsp Tony Chachere’s BOLD Creole Seasoning
- 2 tsp lemon juice
- 2 packages frozen riced cauliflower thawed
- ½ cup low sodium chicken broth or bone broth
- 2 lbs raw shrimp peeled and deveined
- ¼ cup heavy whipping cream
- 1 cup shredded 2% cheddar cheese
Instructions
- Heat 1 tablespoon olive oil in the Instant Pot using the sauté function.
- Add diced bacon and cook for 4–6 minutes until crispy. Remove half of the bacon and set aside.
- Add the remaining olive oil, diced onion, and green pepper. Cook 5–7 minutes until softened.
- Add Tony Chachere’s No Salt Seasoning Blend, BOLD Creole Seasoning, lemon juice, riced cauliflower, and chicken broth.
- Secure the Instant Pot lid and set the valve to sealed.
- Cook on manual low pressure for 8 minutes.
- When the timer finishes, perform a quick pressure release.
- Remove lid and switch Instant Pot to sauté mode. Add shrimp and cook 5–7 minutes until shrimp turn pink.
- Turn Instant Pot off and stir in the reserved bacon, heavy cream, and shredded cheddar cheese.
- Serve warm.
Notes
• Using raw shrimp provides the best flavor and prevents overcooking.
FAQ.
Can people with diabetes eat shrimp and grits?
Yes — but traditional grits are high in carbohydrates. Using cauliflower grits dramatically lowers the glycemic load.
Is shrimp good for diabetes?
Shrimp is an excellent protein source that contains no carbohydrates and helps stabilize blood sugar.
Can you cook shrimp in an Instant Pot?
Yes. Shrimp cook quickly in the Instant Pot using sauté mode after pressure cooking.
Are cauliflower grits healthy?
Cauliflower grits are low carb, high fiber, and a great alternative to traditional grits for people managing diabetes.f
Work with me!
If you’re working on improving your blood sugar, insulin resistance, or weight loss journey, I would love to help.
- Start with my FREE 7-Day Prediabetes Meal Plan (click here)
- Work with me for nutrition counseling (yes, I file insurance!).
- Love recipes? Grab my Skinny Louisiana Cookbook
See Ya Later, Alligator!
As we say in Louisiana…
“Never skinny a roux — but sometimes you can skinny the grits.”
This Cajun shrimp and cauliflower grits recipe keeps all the bold Louisiana flavor while helping you stay on track with your health goals. So grab that Instant Pot, turn up some Zydeco music, and let’s cook up a bowl of healthy Cajun comfort food.
XO, Shelly