Classic Southern Quick Grits with Garlic-Oil Shrimp and Scallion Greens
BREAKFAST
Ten minutes. Conceived by the Gullah Geechee people of the coastal Carolinas, "Breakfast Shrimp" was a pragmatic, fast, one-pot morning meal designed to sustain fishermen returning from the tidal creeks at dawn. By leaning on quick grits, sharp cheddar, and the clever chemistry of garlic-infused oil, you build deep, smoky Lowcountry flavor as the skillet hisses, delivering a resourceful meal for the exhausted—without setting off a Wednesday-morning flare; scatter the scallion greens over the top and eat it straight from the bowl.
Ingredients
- water or low-FODMAP chicken broth1 1/2 cup
- lactose-free whole milk1/2 cup
- quick-cooking grits1/2 cup
- kosher saltto taste
- extra-sharp cheddar cheese1/2 cup
- garlic-infused olive oil1 tbsp
- medium raw shrimp1/2 lb
- smoked paprika1/2 tsp
- black pepperto taste
- scallions2
- fresh lemon juice1 tsp
- bacon1 strip
Method
- 01
Simmer the grits.
In a medium saucepan, bring the water (or broth) and lactose-free milk to a gentle boil over medium-high heat. Add a generous pinch of salt. Slowly whisk in the quick grits in a steady stream to prevent lumps. Reduce the heat to low, cover loosely, and let simmer for 5 minutes, whisking once or twice, until the liquid is absorbed and the grits are tender.
- 02
Sauté the shrimp.
While the grits are simmering, heat the garlic-infused olive oil in a skillet over medium-high heat. Toss the peeled shrimp with the smoked paprika, a pinch of salt, and black pepper. Add the shrimp to the hot skillet in a single layer. Cook for 1 to 2 minutes per side, just until they curl and turn opaque pink.
- 03
Finish the grits.
Remove the grits from the heat. Briskly whisk in the grated sharp cheddar until completely melted and smooth. Taste and adjust salt if necessary.
- 04
Combine and serve.
Remove the shrimp skillet from the heat. Squeeze the fresh lemon juice over the shrimp and toss with half of the sliced scallion greens. Divide the cheesy grits into two shallow bowls. Spoon the warm shrimp and any pan juices directly over the center. Garnish with the remaining scallion greens and crumbled bacon, if using. Serve immediately.
Notes
Why this swap? Garlic-infused oil.
Traditional Lowcountry recipes rely heavily on minced garlic, which is packed with water-soluble fructans (a potent FODMAP). Because fructans cannot dissolve into pure fat, infusing oil with garlic extracts all the glorious, pungent flavor compounds without dragging the inflammatory carbohydrates along for the ride.
Why this swap? Scallion greens.
White onions are standard in a classic shrimp gravy, but they are a primary IBS trigger. The green tops of scallions provide that essential, sharp allium bite but contain virtually none of the fructans found in the white bulbs.
Chili doesn't contain FODMAPs, but capsaicin can still irritate a flared-up gut.
Traditional Southern and Creole preparations often lean hard on Tabasco, cayenne, or Cajun spice blends. We've swapped the heavy chili heat for smoked paprika to provide that authentic Southern smokiness. Scale the fresh black pepper back if your system is currently in high-alert mode.
This is a richer dish — for some readers, the fat content itself can be a trigger even when the FODMAP load is fine.
We’ve significantly reduced the bacon grease and heavy cream found in restaurant versions, relying instead on a smaller amount of sharp cheddar to do the heavy lifting. Pair with a lighter side and a smaller portion if you're currently sensitive.