March is National Nutrition Month

— Written By

National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.

This year’s theme is “Personalize Your Plate.” There is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds and tastes! And a Registered Dietitian Nutritionist can tailor a healthful eating plan that is as special as you are.

If you’re looking for yummy, healthy twist on an old favorite to ease your way into healthier eating, here’s your recipe!

Shrimp and Cauliflower Grits

This recipe is a Med Way version of a Southern classic that is sure to please. Using cauliflower in place of half of the grits adds vegetables and a lightness to the dish. The addition of mushrooms and onions to the grit mixture adds even more vegetables. You cannot miss with North Carolina shrimp. Topped off with prosciutto chips for a new take on an old classic.

Serves 4
Serving Size: ¼ recipe
Prep Time: 30 minutes
Cook Time: 1 hour 30 minutes
Total Time: 2 hours


Cauliflower Grits:

  • 2 cups cauliflower rice (uncooked)
  • 1 cup grits (uncooked)
  • 4 cups water
  • ½ teaspoon salt
  • 2-4 teaspoons olive oil, divided
  • 8-ounces of white mushrooms, chopped (rough chop)
  • 1 cup sliced green onions (about 1 small batch)
  • ⅓-½ cup grated Parmesan cheese


  • 1 pound shrimp, peeled and deveined
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon lemon zest
  • 2 tablespoons olive oil

Prosciutto Chips (optional):

  • 2-ounces thin sliced prosciutto


Cauliflower Grits:

  1. Combine cauliflower rice, grits, water, and salt in a large pot.
  2. Cook covered on medium heat stirring occasionally for 1 ½ hours. If mixture begins to stick, turn the heat down. Add additional water if needed, mixture should be completely cooked and creamy.
  3. Heat 1-2 teaspoons of olive oil in a medium sauté pan. Add mushrooms and cook until done, about 5-7 minutes. Place cooked mushrooms in a bowl.
  4. Heat 1-2 teaspoons of olive oil in a medium sauté pan. Add green onions and cook until done, about 5-7 minutes. Place cooked onions in the bowl with the mushrooms.
  5. When grits are done, add the mushrooms, onions, and cheese. Mix well to combine.


  1. Heat olive oil in a large sauté pan.
  2. Add shrimp and sauté for 2-3 minutes.
  3. Add the lemon juice and zest.
  4. Salt to taste.

Prosciutto Chips (optional):

  1. Cook prosciutto on a griddle or in a large sauté pan.
  2. Use a bacon press if you have one to flatten the prosciutto.
  3. Cook, turning frequently until well done.
  4. Set aside to cool.
  5. Crumble into small pieces.

When Ready to Serve:

  1. Build individual shrimp and cauliflower grit plates by placing ¼ of the cauliflower grits on each plate and then topping with ¼ of the shrimp and¼ of the prosciutto chips.

Nutrition Information per Serving:
(includes optional Prosciutto Chips)

  • Serving Size: ¼ recipe
  • Calories: 410 calories
  • Carbohydrates: 23.5g
  • Fiber: 7.5 grams
  • Protein: 41.9 grams
  • Fat: 18 grams
  • Sodium: 1077 mg

Written By

Dee Furlough, N.C. Cooperative ExtensionDee FurloughArea Agent, Family and Consumer Sciences Call Dee Email Dee N.C. Cooperative Extension, Tyrrell County Center
Updated on Mar 22, 2021
Was the information on this page helpful? Yes check No close
Scannable QR Code to Access Electronic Version