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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: 415 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
  • 1 cup (138g) coarse ground yellow cornmeal (we prefer stone-ground)
  • 1/4 cup (1/2 stick; 57 g) unsalted butter,
  • 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.


  • Yellow and orange bell peppers have not been lab tested as of spring 2019. If you want, you can use 2 red bell peppers, or if you have tried yellow and orange peppers and do well with them, then you can use them as listed.

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.
Nutrition Facts
Shrimp & Grits
Amount Per Serving (8 g)
Calories 415 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 1g5%
Sodium 619mg26%
Potassium 103mg3%
Carbohydrates 20g7%
Fiber 4g16%
Sugar 8g9%
Protein 33g66%
Vitamin A 64IU1%
Vitamin C 5mg6%
Calcium 23mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.