Cauliflower Mushroom Grits are creamy, buttery, and a fantastic low-carb substitution for traditional southern grits! The nutty flavors of mushrooms give this dish an earthy flavor that you’ll love. Only a handful of ingredients and less than 15 minutes is all you need!
For all of you breakfast fans looking for a way to vary up a healthy breakfast, these grits are for you! As a nutritionist who eats eggs every day without fail, I am constantly looking for a healthy vessel and partner to my favorite food. Creamy and earthy grits with eggs make the best combo!
I especially love the texture of these grits, but also that they are low-carb and packed with fiber. Cauliflower has that creamy texture if cooked properly, and the mushrooms add in loads of flavor! A satisfying breakfast that leaves you fuller for longer periods of time. I also add in some diced pecans for some healthy fats and nutty flavor. While I do love my many Cauliflower Rice recipes, these grits have a different flavor and consistency.
Looking for a way to make these with dinner? They would pair perfectly with shrimp for a healthy version of Shrimp and Grits!
You will also love how easy these are to make! Less than 15 minutes and the stovetop is all you need.
How to make Cauliflower Mushroom Grits
I have made these a few different ways, and the best method I found was using frozen mashed cauliflower. You can find it in the freezer section of your grocery store! If you are looking to make this recipe dairy-free, you will most likely have to use riced cauliflower because all frozen cauliflower I have found does contain dairy.
Here are the ingredients you will need:
- Frozen mashed cauliflower (or use a head of cauliflower and pulse until really fine in a food processor)
- Butter or ghee
- Nutritional Yeast (can use parmesan cheese or cheddar in place of nutritional yeast)
- Chopped pecans (for more nutty texture)
- Water or milk
Heat a large pan to medium heat. Once hot, add in the butter or ghee and let it melt. Toss in the garlic, mushrooms, and pecans. Saute for 3-4 minutes, or until fragrant and the mushrooms are softened.
Now add in the cauliflower, and 3-4 tbsp of milk or butter. Increase the heat to medium high so the frozen cauliflower can melt, or the riced cauliflower can soften. Let cook for 4-5 minutes, or until the mixture is thickened and heated all the way through. Stir in additional milk or water as needed (to thin out), and also stir in nutritional yeast (can use parmesan or cheddar cheese in place of the nutritional yeast).
Tips and Adaptations
- As mentioned above, if you want a dairy-free option, use riced cauliflower and rice until very fine. It’s actually better for it to be overly riced and slightly mushy! The nutritional yeast adds that cheesy element without the dairy, and also gives you some added nutrients.
- Stirring in additional cheddar or parmesan will give you a more creamy and decadent “grit” like breakfast that is delicious and hearty. But, the flavor is still maximized without because of the addition of mushrooms!
- Want to omit the mushrooms? No problem!
This is a fantastic recipe for meal prep! You can make a double batch, and enjoy for 4 breakfasts throughout the week making this super easy. Easily store in the fridge for up to 1 week. To reheat, simple add some butter or avocado oil to a small saucepan, and heat over medium low heat until hot. About 5 minutes. You can also microwave for 90 seconds to 1 minute, stirring halfway between.
More healthy breakfast recipes you will love!
Here are a few of my favorites:
Cauliflower Mushroom Grits
Cauliflower Mushroom Grits is a simple and nutritious breakfast that tastes delicious with eggs! You'll love that it's made in less than 15 minutes and one pan.
- 2 tbsp butter or ghee
- 1 clove minced garlic
- 1 cup diced mushrooms
- 1/4 cup diced pecans
- 1 16oz Frozen mashed cauliflower*
- 1/4 cup water or milk
- 1/4 cup nutritional yeast**
Heat a large skillet to medium heat. Once hot, add the butter, garlic, mushrooms and pecans. Let saute for 3-4 minutes, or until the mushrooms begin to soften and the mixture is fragrant.
Add the frozen cauliflower, along with the milk and water, and increase the heat to a medium high. Continue to stir until the frozen cauliflower melts and the mixture thickens.
Stir in additional liquid to get the consistency you prefer if needed. Add in the nutritional yeast or cheese.
*Frozen mashed cauliflower can be found in most grocery stores in the frozen vegetable section. Alternatively, use one head of cauliflower and chop. Then pulse in a food processor until really fine (finer than cauliflower rice). This is the option you will want for a dairy-free recipe as most frozen mashed cauliflower contains dairy.
**You can also use cheddar cheese or parmesan in place of nutritional yeast.