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Low FODMAP Shrimp & Grits


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Shrimp and Grits: 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 is safe for the Elimination Phase of the diet!

Some Notes on the Elimination Safe version of this recipe below:
  • The Elmination Safe 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.
Low FODMAP 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.

Low FODMAP Shrimp and Grits

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Low FODMAP Shrimp and Grits
3.67 from 9 votes

Shrimp & Grits

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

Makes: 8 servings
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Author: Dédé Wilson



  • 2 cups (480 ml) lactose-free whole milk, 2%, 1% or fat free
  • 2 cups (480 ml) water
  • 1 teaspoon kosher salt
  • 1 cup (138g) coarse ground yellow cornmeal (we prefer stone-ground)
  • 1/4 cup (½ stick; 57 g) unsalted butter,
  • 4 ounces (115 g) finely shredded extra sharp cheddar (about 1½ 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 (see Tips)
  • 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, such as ground red serrano chile
  • 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.



  • Yellow and red bell peppers have been lab tested and have varied FODMAP amounts; as of spring 2022 orange bell peppers have not been lab tested. Always eat to your tolerance and stick with red and yellow peppers if you want to take a conservative approach.

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 ½ cup (71 g) of finely chopped white or yellow onion instead of the scallion greens in the recipe.
Course: Appetizer, Dinner, lunch, Main Course
Cuisine: American


Serving: 8g | Calories: 415kcal | Carbohydrates: 20g | Protein: 33g | Fat: 22g | Saturated Fat: 1g | Sodium: 619mg | Potassium: 103mg | Fiber: 4g | Sugar: 8g | Vitamin A: 64IU | Vitamin C: 5mg | Calcium: 23mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.


SaveSaveShrimp all tucked in on a bed of creamy cheesy grits.