Cheddar Cauliflower Grits Breakfast Bowls

You’ll find a ton of protein donuts on my blog but if I’m 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.

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, check out my air fryer cheesy bread or healthier homemade Easy Mac.

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.

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.

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).

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.

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

5 from 17 votes

Servings: 2 Breakfast Bowls

Low Carb Cheddar Cauliflower Grits Breakfast Bowls

By Mason Woodruff

3-ingredient cauliflower grits with fried eggs and bacon. 

Cook: 10 minutes mins

Total: 10 minutes mins

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Ingredients

• ▢ 12 oz bag Frozen Cauliflower Rice
• ▢ 2 Tbsp 28g Light Butter, I used Land 'o' Lakes
• ▢ 2 Tbsp 16g Cheddar Powder*
• ▢ 2 large Eggs
• ▢ 4 slices Cooked Bacon

Instructions 

• Microwave the frozen cauliflower rice for 5-6 minutes. 
• 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! 
• 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. 
• 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.
• If you'd like a finer texture, run the cauliflower rice and cheddar mixture through a food processor or blender for a few seconds. 
• 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.
• 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. 

Notes

*Cheese free seasoning option:

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

Nutrition Facts Notes

Each bowl has 6 Smart Points.

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

Serving: 1Breakfast Bowl, Calories: 265kcal, Carbohydrates: 8.5g, Protein: 17g, Fat: 17g

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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. You could also keep it low carb with my homemade ground chicken breakfast sausage. Or if you wanted a sweets fix, check out my chocolate peanut butter protein granola.