Recipes | Dinner

Shrimp & Grits Certified Low FODMAP by Monash University


Note: This post may include affiliate links.  Please see our complete disclosure here.

A Match Made in Quick Meal Heaven

This recipe for Shrimp & Grits brings together corn based grits and a quick-to-make shrimp dish with bell peppers, scallions and diced tomatoes – and it has been certified as low FODMAP by Monash University.

Some Notes on the Monash Certified version of this recipe below:
  • The Monash Certified recipe specifies regular diced tomatoes. We also love using Muir Glen fire roasted tomatoes which have yet to be tested by Monash. As with all our recommendations be sure to use your own judgment on what you can tolerate.
  • Monash has tested and approved ” red chilli powder” which they have explained is made from red serrano chillis (their spelling). Be sure that any powdered chilli you use does not include any other ingredients – such as garlic. It should be pure chilli powder.
Monash University Certified Fresh Shrimp for Shrimp and Grits
Fresh or frozen, be sure to use untreated shrimp. Here they are prepared and waiting for their bed of grits.
Monash University Certified Low FODMAP Shrimp and Grits
Shrimp all tucked in on a bed of creamy cheesy grits.
Low FODMAP Shrimp and Grits

Shrimp & Grits

“One serve of a meal made in accordance with this recipe is low in FODMAPs and can assist with following the Monash University Low FODMAP diet™."

This dish combines shrimp with tomato, peppers, scallions and a little spice and we like is best served with Cheesy Grits.

Makes 4 servings



  • 2 cups (480 ml) lactose-free whole milk, 2%, 1% or fat free
  • 2 cups (480 ml) water
  • 1 teaspoon kosher salt
  • 2 cups (276 g) coarse ground yellow cornmeal (we prefer stone-ground)
  • 1/4 cup (1/2 stick; 55 g) unsalted butter, cut into pieces
  • 4 ounces (115 g) finely shredded extra sharp cheddar (about 11/2 cups)
  • Freshly ground black pepper


  • 2 tablespoons Low FODMAP Garlic-Infused Oil, made with vegetable oil or purchased equivalent
  • 1/2 cup (32 g) chopped scallions, green parts only
  • 1 medium yellow or orange bell pepper, cored and diced
  • 1 medium red bell pepper, cored and diced
  • 2 pounds (910 g) large shrimp (26/30), peeled and deveined
  • 1, 14.5 ounce (415 g) can diced tomatoes
  • Freshly ground black pepper
  • 1/2 teaspoon to 1 teaspoon chilli powder (ground red serrano chilli)
  • 2 tablespoons chopped fresh flat leaf parsley


  1. For the Grits: Place milk, water and salt in a large heavy bottom pot over medium-high heat and bring to a boil.
  2. Very slowly sprinkle in cornmeal, whisking all the while until all is added and cornmeal is combined with liquid.
  3. Turn heat down to low until the mixture barely simmers and whisk frequently - almost constantly - until mixture is thickened and smooth. The liquid will absorb and you will be able to see whisk marks in the grits but the mixture should be fluid as well as thick. They firm up tremendously as they cool. Total cooking time will be about 20 to 25 minutes.
  4. Take off heat and whisk in butter and cheese until incorporated. Taste and season generously with pepper. Place back on burner for a few moments, whisking constantly, to heat through and make sure all the cheese is melted. Keep warm.
  5. For the Shrimp: Meanwhile, heat oil in a large sauté pan over medium heat. Add scallions and all the peppers and sauté, stirring frequently, until soft but not browned, about 5 to 7 minutes.
  6. Stir in the shrimp and tomatoes to incorporate with the scallion/pepper mixture. Cook until shrimp turn opaque and pink all the way through, about 3 to 5 minutes. Taste and season with black pepper and chilli powder. Serve immediately over hot Cheesy Grits.

If You Can Tolerate


  • If you passed the fructan, garlic Challenge consider adding 1 to 2 finely chopped garlic cloves along with the scallions and peppers and use plain vegetable oil.
  • If you passed the fructan onion Challenge consider using 1/2 cup (71 g) of finely chopped white or yellow onion instead of the scallion greens in the recipe.