Cheddar Cauliflower Grits Breakfast Bowls

Cheddar Cauliflower Grits Breakfast Bowls

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You’ll find a ton of protein donuts on my blog but if I’m being honest, I’m a savory breakfast kinda guy. And these low carb cheddar cauliflower grits are perfect for making high volume, savory breakfast bowls. With 265 calories and only 9 grams of carbs per serving, I can’t think of many better ways to start the day if you prefer your carbs at night.

Like all my recipes, these cauliflower grits are super easy to make. You’ll only need five ingredients, about ten minutes, and virtually no skills in the kitchen to make these breakfast bowls. Okay, let’s grit after it.

A 3-ingredient recipe for low carb cauliflower grits that are perfect for breakfast bowls or any low carb breakfast set up.

Ingredients for Low Carb Breakfast Bowls

Passing the count all the ingredients on one hand test, you’ll need frozen cauliflower rice, light butter, eggs, bacon, and you guessed it—cheddar powder. If you’re unfamiliar with the latter, it’s simply dehydrated cheddar that can be reconstituted for ultra cheesy dishes with a fraction of the calories. Think of it like powdered peanut butter, if you’ve tried that before.

If you don’t want to use cheddar powder, check out this cheese free replacement from my air fryer potato chips round up:

  • 1 tsp Nutritional Yeast
  • 1/4 tsp Black Pepper
  • 1/4 tsp Paprika
  • 1/8 tsp Garlic Powder

And in case you’re on the fence about the magic of cheddar powder, take a look at every cheddar powder recipe on my blog to get an idea of its versatility.

low carb cheddar cauliflower grits with eggs and bacon

How to Make Cauliflower Grits

If you’re a hardcore grits enthusiast, if that’s a thing, stay with me. Don’t know grits made from cauliflower ’til you try ’em.

To get started, you’ll need frozen riced cauliflower. If you’d like to use fresh cauliflower, that’s fine since we’re after a fine texture anyway. A 12-ounce bag of cauliflower rice like this recipe calls for is roughly the equivalent of one head of cauliflower.

cheddar cauliflower grits recipe

You will, however, need to heat up your cauliflower grits after the fact if you make your own. And you may need a cheesecloth or some way to remove some of the moisture. With the frozen version, you’re just popping it in the microwave and then squeezing it inside the bag to ring out the remaining moisture.

After you have your cauliflower rice good to go, you have a couple options. You can either mash it with a fork or potato masher for something like a thick cut grits or use a food processor/blender to create something closer to the grits you’re accustomed to.

cheddar cauliflower grits recipe without food processor

The image above is an example of the cauliflower grits using a fork to mash. You can see the finished product on the right is definitely thicker than the finished product below (blended).

cheddar cauliflower grits recipe with food processor

I’ll add here that I’ve kept the butter to a minimum since keeping calories under control is always a concern in my recipes. If you’re after super creamy grits, feel free to add more butter or real cheddar cheese to the mix.

How to Fry an Egg That Doesn’t Suck

Beyond the cauliflower grits, all you’ll need to complete your breakfast bowls is a fried egg and bacon.

My favorite way to fry an egg with a slightly runny yolk but cooked topside is to fry it over low-medium heat, covered and untouched. It’s as easy as heating a pan with some nonstick cooking spray, adding the egg, and covering for a few minutes. When the top is as cooked as you’d like, remove from the heat and pan.

how to make cauliflower grits

That’s it! If you try these low carb cauliflower grits and breakfast bowls, snap a pic and tag me on Instagram.

low carb cauliflower grits breakfast bowls
5 from 7 votes

Low Carb Cheddar Cauliflower Grits Breakfast Bowls

3-ingredient cauliflower grits with fried eggs and bacon. 

Course Breakfast
Cuisine American
Keyword breakfast bowls, cauliflower grits, low carb breakfast
Cook Time 10 minutes
Total Time 10 minutes
Servings 2 Breakfast Bowls
Calories 265 kcal
Author Mason Woodruff


  • 12 oz bag Frozen Cauliflower Rice
  • 2 Tbsp (28g) Light Butter I used Land 'o' Lakes
  • 2 Tbsp (16g) Cheddar Powder or cheese free version in the recipe notes
  • 2 large Eggs
  • 4 slices Precooked Bacon or raw bacon, cooked


  1. Microwave the frozen cauliflower rice for 5-6 minutes. 

  2. While the cauliflower cooks, heat a small skillet with nonstick cooking spray over low-medium heat. Crack the eggs and add to the pan. To speed up cooking, cover the skillet. Be sure not to overcook your eggs! 

  3. When the rice is cooked, cut the corner of the bag and drain the excess liquid. Use a kitchen towel or paper towels to squeeze as much excess moisture out as possible. (Caution: the bag will be hot.) Empty the rice into a bowl or food processor. 

    cheddar cauliflower grits recipe
  4. Add the butter and cheddar powder to the cauliflower rice and either mash with a fork or potato masher. This will be a bit thicker than traditional grits.

    how to make cheddar cauliflower grits
  5. If you'd like a finer texture, run the cauliflower rice and cheddar mixture through a food processor or blender for a few seconds. 

    cheddar cauliflower grits recipe after blending
  6. Microwave the bacon or cook raw bacon. If you'd like to microwave raw bacon, I have a guide to cooking bacon in the microwave.

  7. Divide the cauliflower grits in half and transfer each to a bowl. Top with an egg and two slices of bacon. Top with black pepper and parsley flakes (or your choice of garnish) before digging in. 

Recipe Notes

  • Each bowl has 6 Smart Points.
  • Cheese free seasoning option:
    • 1 tsp Nutritional Yeast
    • 1/4 tsp Black Pepper
    • 1/4 tsp Paprika
    • 1/8 tsp Garlic Powder
  • Macros per serving with Al Fresco chicken bacon: 235 calories, 15 grams of protein, 9.5 grams of carbs, 14.5 grams of fat
Nutrition Facts
Low Carb Cheddar Cauliflower Grits Breakfast Bowls
Amount Per Serving (1 Breakfast Bowl)
Calories 265 Calories from Fat 153
% Daily Value*
Fat 17g26%
Carbohydrates 8.5g3%
Protein 17g34%
* Percent Daily Values are based on a 2000 calorie diet.

More Healthy Breakfast Recipes You Might Like

While my breakfast burgers aren’t low carb with the bun, you could go patty and cheese only with the sriracha mayo spread for a yummy low carb breakfast option in bulk.

burger with a bite taken out of it

And if you have a few carbs to spare, my everything bagel crescent roll breakfast pizza is a must try.

everything bagel crescent roll breakfast pizza in hand

A 3-ingredient recipe for low carb cauliflower grits that are perfect for breakfast bowls or any low carb breakfast set up.

8 thoughts on “Cheddar Cauliflower Grits Breakfast Bowls”

    • I’d start light and add to taste. The flavor may be a bit strong with the full 2 Tbsp but maybe not to you. Don’t worry about messing this one up.

    • 5 stars
      This recipe seriously saved all my tears when I was low carb. So tasty and savory. I make this all the time. I change up the recipe with different mrs. Dash spices to give it versatility.

  • 5 stars
    I don’t like grits but this looked too appealing to pass up (I mean who can resist that cheeeesy color) and it did not disappoint. Super simple but not lacking in the flavor department,

  • 5 stars
    When I first seen these recipe come up on your blog/Instagram I had to stop and think to myself am I dreaming ! A healthy low carb Version of my of my all time favorite breakfast stables Cheddar grits! I instantly fell in love with this. Aside from breakfast I’ve made this recipie for a dinner as well it’s never to early or to late for breakfast. The cheddar powder is a game changer I’ve used it in this recipe as well as in the healthy version of the hamburger helper. For those who haven’t tried or it aren’t sure let me tell you you’ll be in heaven after trying this lol!

  • 5 stars
    Made this for breakfast two days ago! It was so good and filling. Wouldn’t change a thing except maybe fry my own bacon next time! Great recipe Mason.

  • 5 stars
    For me, eating veggies first thing in the morning is challenging. I love this recipe because I truly don’t feel like I am eating veggies for breakfast. I get so tired of everyone saying, do a smoothie and stuff cauliflower in it. Um…ew? This recipe is a great savory meal that keeps me full and allows me to get my micro nutrients in starting the day off right!

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