Shrimp and Grits Recipe (Low-FODMAP, gluten free, dairy free)

Low-FODMAP Shrimp and Grits Recipe

Shrimp and millet grits are low-FODMAP, gluten free and dairy free. Plus, they're so quick and easy for weeknight cooking! Click through for a free printable recipe and shopping list.

This little recipe kicked off my fascination with southern cooking.

I've been making versions of it for years. It is so simple, I never followed any one specific recipe. I probably saw it for the first time in a food magazine. Having never eaten grits once in my life, I was so ready to jump on that train!

What are grits, anyway?

Grits are corn that has been dried and ground. So, cornmeal essentially! If you think this sounds a lot like polenta, you're right.

Italian polenta and southern grits are made from different types of corn, and the texture of the grind often varies too. Polenta is almost always made from yellow corn and grits are traditionally made from white.

But at the end of the day, they're very similar, and you can switch them up anytime. 

Why use millet?

I've always made shrimp and grits with ground cornmeal or polenta. Then one day, I was shopping online for gluten-free baking supplies and I came across these millet grits from Bob's Red Mill. They're made by grinding the hulled, whole grain millet so they have a more porridge-like texture and are faster to cook (This post is in no way sponsored by Bob, I just like his products!).

I'm always excited to find a "new food," and I know millet is great low-FODMAP grain option. It took about two seconds for me to click "Add to cart!"

You can use any kind of polenta, cornmeal or grits you want, but I definitely recommend the millet grits. Here's why:

  • It's quick! The millet required about 10 minutes of cooking, while stone ground cornmeal takes at least 20.

  • No lumps. I had a MUCH easier time getting lump-free grits than when I use cornmeal or polenta. Tip: Sprinkle in about 1 tbsp at a time and whisk into the simmering liquid before adding more.

  • It's belly friendly. I don't have digestive trouble with cornmeal products but I know many of you do. Millet could be a great alternative!

 If you want to try your hand at southern cooking, this recipe is a great start. It comes together so quickly and easily. When I give the total cooking time, that includes any chopping that needs to happen beforehand, by the way.

Even better, this is a healthy dish that's low in calories (not usually associated with southern food, I know). It's one of my weeknight stand-bys when I want something a little different and special.

Do you make shrimp and grits? Or are you a die-hard polenta fan looking to try something new? Share in the comments!

Shrimp and millet grits are low-FODMAP, gluten free and dairy free. Plus, they're so quick and easy for weeknight cooking! Click through for a free printable recipe and shopping list.

Shrimp and Millet Grits (Low-FODMAP, gluten free, dairy free)

You can substitute regular corn grits or polenta for the millet grits. Cook them according to the instructions on the package. I used heirloom cherry tomatoes in this recipe, but you can use any tomato (It also works with canned tomatoes. Just simmer to reduce the liquid a bit.). Halve them if you're using cherry tomatoes and chop if you're using large ones. If you're sensitive to tomatoes, try using a larger variety since the small ones are sweeter and are likely to contain more sugar. Do what works for your body!
Author: Julie~Calm Belly Kitchen             Recipe type: Entree
Prep time: 8 mins        Cook time: 30 mins        Total time: 38 mins
Serves 4 (can easily be halved)


3 1/2 cups water
1 cup millet grits (see note above)
Salt and black pepper to taste
1 tbsp garlic infused oil
1 lb tomatoes, chopped (see note above)
5 scallions (green parts only), sliced
1 1/4 lb medium shrimp, peeled and deveined
1 tsp ancho chile powder


1. Bring the water to a boil in a medium saucepan. Slowly add the millet (about 1 tbsp at a time), whisking as you go. Reduce heat to medium and simmer, whisking occasionally until millet thickens. Reduce heat to low, maintaining a slow simmer, and partially cover the pan with it's lid. Grits have a tendency to pop up and splatter, so be careful! Continue cooking until millet is tender, 10 to 15 minutes. If you want a thinner consistency, add more water. Season with salt and pepper to taste. Remove from heat, cover and set aside.

2. Meanwhile, heat the oil in a large skillet on medium heat. Add tomatoes and cook, stirring occasionally, until the skin slackens and they release their juices, 4 to 6 minutes. Add about 3/4 of the scallions and cook until tender, 1 to 2 minutes. Season to taste with salt and pepper. Transfer to a bowl and set aside. Wipe out the skillet with paper towel (carefully!).

3. Mist the skillet with cooking spray (or use more garlic oil) and heat on medium high. Season the shrimp with ancho chile powder, salt and pepper. Cook, stirring occasionally, until shrimp feel firm to the touch and are opaque in the thickest part, 4 to 6 minutes. 

4. Add tomatoes back to the skillet with the shrimp and reduce heat to medium low. Stir to combine and cook just until heated through. Serve shrimp mixture over the grits and garnish with remaining scallions.

Nutrition Information
Serving size: 1/4 of recipe  Calories: 352  Fat: 7g  Saturated fat: 1g  Carbohydrates: 40g  Sugar: 3g Sodium: 344mg  Fiber: 5g  Protein: 36g