Healthy Weight Watchers Shrimp and Grits: Your Low-Calorie Southern Comfort Recipe
There’s nothing quite like a warm, comforting bowl of shrimp and grits, a true staple of Southern cuisine. But for those on a health journey or following the Weight Watchers program, indulging in this classic dish might seem out of reach. Traditional recipes often feature generous amounts of butter, full-fat cheese, and heavy cream, making them calorie and fat bombs. However, we’re here to prove that you can savor all the rich, creamy goodness of shrimp and grits without derailing your healthy eating goals. This healthy shrimp and grits recipe is a game-changer, offering a deeply satisfying meal that’s low in calories, low in fat, and incredibly flavorful, registering at just 6 WW points per serving (and even fewer without cheese!).
Imagine a dish so rich and creamy, bursting with savory flavors, yet light enough to enjoy any day of the week. Our lighter version of shrimp and grits retains all the amazing taste you crave from an authentic Southern meal, but cleverly skips the butter and oil. We achieve this by focusing on robust seasonings, fresh vegetables, and strategic ingredient substitutions that enhance flavor without adding unnecessary fat. You’ll find yourself reaching for this recipe again and again, whether you’re looking for a quick weeknight dinner or a delightful weekend brunch.
Every proper portion of this dish is designed to satisfy your appetite and keep you feeling full and content for longer. This is largely thanks to the combination of hearty grits, protein-packed shrimp, and a medley of flavorful seasonings and vibrant bell peppers. The textures are a dream: perfectly smooth, cheesy grits cradle succulent, tender shrimp, while the crisp vegetables add a delightful crunch. It’s a symphony of flavors and textures that will transport your taste buds straight to the heart of the South, all while keeping your health goals in check.
Why You’ll Love This Healthy Shrimp and Grits Recipe
This isn’t just another recipe; it’s an invitation to enjoy a beloved comfort food in a way that supports your well-being. Here’s why this healthy shrimp and grits recipe deserves a permanent spot in your culinary rotation:
- A Lighter Take on a Classic: It’s a low-fat, low-calorie rendition of a cherished Southern favorite. We’ve meticulously crafted this recipe to capture the essence of traditional shrimp and grits while significantly reducing the caloric impact, making it perfect for mindful eating.
- Nutrient-Packed Goodness: Grits, especially stone-ground varieties, are a nutritious whole grain, providing complex carbohydrates and fiber for sustained energy. Shrimp, on the other hand, are a fantastic source of lean protein, essential vitamins, and minerals like selenium and B12. Together, they create a balanced and wholesome meal.
- Family-Friendly and Versatile: This recipe isn’t just for weight watchers; it’s a delicious and wholesome meal that the entire family will enjoy. Its appealing flavors and satisfying textures make it a hit across all age groups, proving that healthy eating can be incredibly delicious.
- Weight Watchers Friendly: At just 6 WW points per serving (or 3 points if you opt to omit the cheese), this dish fits perfectly into your Weight Watchers plan, allowing you to enjoy a hearty and flavorful meal without guilt.
- Quick & Easy Preparation: Despite its gourmet taste, this recipe is surprisingly simple to prepare, making it ideal for busy weeknights when you crave something special but don’t have hours to spend in the kitchen.
- Comfort Without Compromise: Experience the ultimate comfort food experience without compromising your dietary goals. This dish is rich, creamy, and deeply satisfying, proving that healthy meals can be just as indulgent as their traditional counterparts.
Essential Ingredients for Your Healthy Shrimp and Grits
Creating this flavorful and healthy dish requires a selection of fresh ingredients and smart substitutions. Here’s a detailed look at what you’ll need, along with tips for optimal flavor:
- 3 ¼ cups chicken broth: The foundation for your creamy grits. Using broth instead of water adds depth of flavor without extra calories.
- 1 tsp kosher salt: Essential for seasoning both the grits and the shrimp. Adjust to your taste preferences.
- ½ tsp pepper: Freshly ground black pepper adds a pungent kick.
- 1 tsp garlic powder: A key seasoning for both the grits and the shrimp, providing aromatic depth.
- 1/2 cup stone-ground white or yellow grits: The star of the show. Stone-ground grits have a superior texture and richer corn flavor compared to quick or instant grits.
- 2 ounces reduced fat cheddar cheese, shredded: Provides that desirable cheesy creaminess without the high fat content of full-fat cheese.
- ½ cup chopped shallots: Offering a milder, sweeter onion flavor than regular onions, perfect for sautéing with the shrimp and bell peppers.
- 1 cup chopped bell peppers: Use a mix of colors (red, yellow, orange) for visual appeal and a variety of sweet, mild flavors. They add a fresh, crisp texture to the dish.
- 2 cloves garlic, minced: Fresh garlic is indispensable for building a robust flavor base for your shrimp and vegetables.
- 1/2 pounds shrimp, peeled and deveined: Opt for fresh or frozen shrimp (thawed) for the best taste and texture. Ensure they are peeled and deveined for ease of eating.
- 2 tablespoons chopped parsley: Adds a touch of freshness and a vibrant green garnish.
- Juice of 1 lemon (about 1 to 2 tablespoons): A squeeze of fresh lemon juice brightens the flavors of the shrimp and cuts through the richness of the grits.
- Non-stick cooking spray: Used instead of butter or oil for sautéing, significantly reducing the fat content.
How to Make Weight Watchers Shrimp and Grits (Step by Step)
Follow these simple steps to create a delightful and healthy Weight Watchers-friendly shrimp and grits meal:
- Prepare the Seasoning Blend: In a small mixing bowl, combine the kosher salt, pepper, and garlic powder. Whisk them together thoroughly until evenly distributed. This ensures consistent flavor throughout your dish.
- Start the Grits: In a medium saucepan, combine 3 ¼ cups of chicken broth, the stone-ground grits, and half of your prepared seasoning blend. Bring the mixture to a gentle simmer over medium-low heat.
- Season the Shrimp: While the grits are cooking, add the peeled and deveined shrimp, fresh lemon juice, and chopped parsley to the mixing bowl with the remaining seasoning. Toss gently to coat the shrimp evenly. Set aside to marinate slightly.
- Simmer the Grits: Continue to stir the grits frequently, keeping the heat at medium-low. Allow them to simmer gently until they are cooked through, creamy, and have absorbed most of the liquid. This usually takes about 10 to 12 minutes for stone-ground grits. The grits should be tender but still have a slight chew.
- Finish the Grits: Once the grits are cooked, remove the saucepan from the heat. Stir in the shredded reduced-fat cheddar cheese until it completely melts and is smoothly incorporated, creating a rich, creamy texture. Cover the saucepan and set the grits aside to keep warm while you prepare the shrimp.
- Sauté the Vegetables: Heat a large skillet to medium-high heat and generously spray it with non-stick cooking spray. Add the minced garlic, chopped shallots, and chopped bell peppers to the hot skillet. Sauté for 3-5 minutes, stirring occasionally, until the vegetables begin to soften and slightly brown, releasing their aromatic flavors.
- Cook the Shrimp: Add the seasoned shrimp to the skillet with the sautéed vegetables. Spread the shrimp in a single layer if possible. Cook for 2-3 minutes per side, or until the shrimp turn opaque pink and are cooked through. Be careful not to overcook the shrimp, as they can become tough.
- Assemble and Serve: To serve, scoop a generous portion of the creamy, cheesy grits onto a plate or into a bowl. Top the grits with the sautéed shrimp and vegetable mixture. Garnish with a little extra fresh parsley if desired, and serve immediately. Enjoy your healthy, flavorful, and comforting meal!
Pro Tips for the Best Healthy Shrimp and Grits
Elevate your healthy shrimp and grits with these expert tips:
- Grits Consistency: For perfectly creamy grits, ensure you stir them frequently, especially as they thicken. If they become too thick, add a splash more chicken broth or even water until you reach your desired consistency.
- Don’t Overcook Shrimp: Shrimp cook very quickly. Overcooked shrimp become rubbery. Cook just until they turn pink and opaque, typically 2-3 minutes per side.
- Fresh Lemon Juice is Key: The acidity from fresh lemon juice brightens the entire dish and enhances the flavors of the shrimp and vegetables. Don’t skip it!
- Taste and Adjust: Always taste your grits and shrimp before serving. Adjust salt, pepper, or other seasonings as needed. Different brands of chicken broth can vary in sodium content.
- Choose Quality Ingredients: Stone-ground grits offer superior texture and flavor. Fresh shrimp, when available, will make a noticeable difference in taste.
Recipe Variations & Smart Substitutions
One of the best things about this healthy shrimp and grits recipe is its flexibility. Feel free to customize it based on your preferences or what you have on hand:
- Grits Type: While stone-ground grits offer the best texture and flavor, you can substitute them with quick grits if you’re short on time. They are still delicious and cook in about 5 minutes, significantly speeding up your meal preparation. Follow package directions for liquid amounts and cooking times.
- Cheese Options: To further reduce calories and WW points, you can leave the low-fat cheddar cheese out entirely. If you still crave a cheesy flavor without dairy, consider adding a tablespoon or two of nutritional yeast to the grits; it provides a savory, umami note.
- Pre-Cooked Shrimp: If you’re really pressed for time, you can use store-bought fully cooked shrimp. Simply add them at the very end of sautéing the bell peppers and garlic, just long enough to heat them through, before combining with the grits. This cuts down on cooking time considerably.
- Add Some Heat: For a spicy kick, include a pinch of cayenne pepper or red pepper flakes in your seasoning blend, or add a diced jalapeño along with the bell peppers.
- Different Vegetables: Feel free to experiment with other quick-cooking vegetables like diced zucchini, spinach (add at the very end to wilt), or sliced mushrooms for added nutrients and flavor.
- Smoked Paprika: A dash of smoked paprika can add a wonderful, subtle smoky flavor that complements both the shrimp and grits beautifully, mimicking some of the depth often found in traditional recipes.
- Herbs: While parsley is fantastic, you could also experiment with a sprinkle of fresh chives or a tiny bit of fresh thyme for different aromatic notes.
Frequently Asked Questions
Is Shrimp and Grits Truly Healthy?
Absolutely, shrimp and grits can be a very healthy meal! On their own, both grits and shrimp offer significant nutritional benefits. Grits, especially the stone-ground variety used in this recipe, are a whole grain providing complex carbohydrates for energy and dietary fiber which aids digestion and promotes satiety. Shrimp are an excellent source of lean protein, low in fat, and rich in essential nutrients like selenium, vitamin B12, phosphorus, and omega-3 fatty acids. The only reason traditional shrimp and grits often get a bad rap for being unhealthy is the addition of excessive fats and oils such as butter, full-fat cheese, and heavy cream. By omitting these high-calorie additions, as we’ve done in this tasty dish, you unlock the inherent health benefits of the core ingredients, making it a truly wholesome and nutritious choice.
Are Grits Good for Weight Loss?
Yes, grits can certainly be weight loss friendly when prepared correctly! As a complex carbohydrate, grits provide sustained energy and can help you feel full without consuming excessive fat calories. The fiber content in stone-ground grits further contributes to satiety, helping to curb overeating. The key to including grits in your weight loss plan is to minimize additional sugars, fats, and oils. By sticking to recipes like this one that use lean protein, plenty of vegetables, and reduced-fat ingredients, you can regularly enjoy grits as a satisfying and weight-conscious component of your diet. They offer a comforting alternative to other carb sources while keeping your calorie intake in check.
Can I Make This Recipe Dairy-Free?
Yes, absolutely! Cheese is not a necessity in this dish, and removing it is a fantastic way to further reduce your calorie intake and Weight Watchers points. If you omit the reduced-fat cheddar cheese, your calorie count per serving drops from approximately 259 kcal to around 187 kcal, and your WW points per serving will be reduced from 6 points to just 3 points. The dish will still be incredibly flavorful thanks to the seasoned shrimp and savory broth in the grits. For a dairy-free cheesy flavor, you can stir in a tablespoon or two of nutritional yeast at the end when you would normally add the cheese; it provides a savory, umami depth without any dairy.
How to Store Leftover Shrimp and Grits
Storage for this delicious recipe is quick and easy, allowing you to enjoy leftovers for days. Simply transfer any remaining shrimp and grits into an airtight container, such as Tupperware or a glass food storage container. If you don’t have a plastic container with a tight lid, you can use any bowl and wrap it tightly with plastic wrap or aluminum foil to prevent air exposure. Stored properly in the refrigerator, the food will stay fresh and delicious for 3-5 days. Be sure to cool the dish completely before refrigerating to maintain food safety and quality.
Freezing Instructions for Meal Prep
Yes, you can absolutely store this healthy dish in the freezer for convenient meal prep! Freezing is a great option for enjoying your healthy shrimp and grits at a later date. To freeze, allow the cooked shrimp and grits to cool completely. Then, transfer individual portions into freezer-safe, airtight containers or heavy-duty freezer bags. Ensure that as much air as possible is removed before sealing to prevent freezer burn. This method helps maintain the quality and flavor of the dish. It will stay fresh for up to 3 months in the freezer. When you’re ready to enjoy, thaw overnight in the refrigerator and reheat gently on the stovetop or in the microwave, adding a splash of chicken broth or water if the grits seem too thick.
Related Healthy Seafood Recipes
If you loved this healthy shrimp and grits recipe, you might enjoy exploring other delicious and Weight Watchers-friendly seafood dishes:
- Weight Watchers Shrimp Foil Packet: A super easy, minimal-cleanup meal bursting with flavor.
- Weight Watchers Chipotle Shrimp Tacos: Zesty and satisfying tacos for a fun, healthy meal.
- Weight Watchers Shrimp Scampi: A lightened-up version of the classic garlic-butter pasta dish.
With this recipe, you can embrace the rich culinary traditions of the South while staying on track with your health and wellness goals. Enjoy every flavorful, comforting bite!
Servings: makes 3 Servings, 6 WW points per serving (3 points without cheese)
Authentic and Easy Weight Watchers Shrimp and Grits
Ingredients
- 3 1/4 cups chicken broth
- 1 tsp kosher salt
- 1/2 tsp black pepper
- 1 tsp garlic powder
- 1/2 cup stone-ground white or yellow grits
- 2 oz reduced fat cheddar cheese, shredded
- 1/2 cup chopped shallots
- 1 cup chopped bell peppers
- 2 cloves garlic, minced
- 1/2 lb shrimp, peeled and deveined
- 2 tbsp chopped parsley
- 1 lemon juiced
- non-stick cooking spray
Instructions
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Combine the seasoning in a small mixing bowl and whisk.
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Combine 3 ¼ cups chicken broth, the grits, and half of the seasoning in a medium saucepan. Bring to a simmer.
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Add the shrimp, lemon juice, and parsley to the mixing bowl with the rest of the seasoning and mix gently to coat.
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Heat the grits pan to medium-low heat.
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Stir the grits and simmer until cooked through, creamy, and most liquid is absorbed, about 10 to 12 minutes.
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Remove the grits from the heat, stir in the cheese until it melts, and set aside, covered.
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Heat a large skillet to medium-high and spray generously with cooking spray.
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Add in the garlic, shallot, and chopped bell peppers. Sauté for 3-5 minutes until softened and slightly browned.
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When vegetables start to brown, add in the seasoned shrimp and cook for 2-3 minutes per side.
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Cook the shrimp until they turn opaque pink and are cooked through. Do not overcook.
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Top a portion of grits with the shrimp and vegetables and serve immediately!
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.