Low FODMAP Shrimp and Grits

Shrimp & Grits

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

Course: Appetizer, Dinner, lunch, Main Course
Cuisine: American
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Makes: 8 servings
Calories: 414 kcal
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
  • 2 cups (276 g) coarse ground yellow cornmeal (we prefer stone-ground)
  • 1/4 cup (1/2 stick; 57 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 (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.


If You Can Tolerate


Nutrition Facts
Shrimp & Grits
Amount Per Serving (8 g)
Calories 414 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 1g5%
Sodium 619mg26%
Potassium 103mg3%
Carbohydrates 30g10%
Fiber 7g28%
Sugar 4g4%
Protein 31g62%
Vitamin A 65IU1%
Vitamin C 5.1mg6%
Calcium 59mg6%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.