Is Shrimp and Grits Gluten Free? A Complete Guide

Shrimp and grits is a classic Southern dish that has gained popularity across the United States. This flavorful combination of tender shrimp, rich creamy grits, and spicy seasonings is naturally gluten-free, making it an ideal choice for those with celiac disease or gluten sensitivity.

An Overview of Shrimp and Grits

Shrimp and grits is typically made by cooking grits in seasoned broth or milk until tender and creamy. Shrimp are sauteed with garlic, onions, bacon, and spices like cayenne pepper. The savory shrimp mixture is served over a bowl of hot creamy grits. Some versions may also include ingredients like cheese, scallions, mushrooms, or tomatoes.

This versatile dish can be served for breakfast, lunch or dinner. The grits provide a perfect canvas for soaking up the rich flavors of the shrimp and sauce. It’s an indulgent comfort food that satisfies cravings.

Are Grits Naturally Gluten Free?

Grits are made by grinding dried corn kernels into a coarse meal This process removes the hull and germ, leaving behind the starchy heart of the corn. Since grits are made purely from corn, they do not naturally contain any gluten

Corn in its whole kernel form is generally considered gluten-free However, when processed into corn meal, corn flour, or grits, there is a slight risk of cross-contamination with gluten grains during growing, harvesting, transporting, milling, or packaging Fortunately, many brands of corn grits are explicitly labeled “gluten-free” which indicates steps have been taken to prevent cross-contamination.

When preparing grits from scratch, be sure to use designated gluten-free grits to ensure safety. Do not use instant or quick grits, as these may contain questionable additives. Opt for traditional whole grain stone ground yellow or white corn grits.

Are Shrimp Naturally Gluten Free?

Shrimp are a naturally gluten-free seafood. As shellfish, they do not contain any gluten proteins or grains. However, as with any food product, there is a small risk of cross-contamination during processing and handling.

Some additional factors to consider regarding shrimp:

• Breading: Many shrimp dishes at restaurants feature breaded fried shrimp. Be sure to request plain grilled or sauteed shrimp with no breading.

• Marinades & Sauces: Avoid shrimp cooked or tossed in soy sauce, which contains wheat. Opt for seasoning with simple herbs, spices, garlic, lemon, etc.

• Shared Cooking Equipment: Request that plain shrimp be cooked in a clean pan, not one used for breaded items.

As long as you choose plain unbreaded shrimp and advocate for safe preparation, shrimp can be part of a gluten-free diet. Check ingredient lists for breaded frozen shrimp products before purchasing.

Key Tips for Gluten-Free Shrimp and Grits

Here are some important tips for enjoying safe gluten-free shrimp and grits:

• Use certified gluten-free corn grits. Do not use grits with questionable ingredients.

• Choose plain shrimp with no breading or marinade. Grill, saute, or pan fry simply seasoned shrimp.

• Use gluten-free broth or milk like chicken, vegetable, or almond milk. Verify broths.

• Check all spices, seasonings, and condiments added for gluten.

• Avoid adding ingredients like soy sauce, flour-thickened gravy, or wheat-based bacon.

• If dining out, ensure the restaurant uses gluten-free practices for prep and cooking.

Gluten-Free Substitutions for Shrimp and Grits

Part of the appeal of shrimp and grits is its naturally gluten-free status. However, if you need an extra layer of precaution, here are some ingredient substitutions to consider:

• Grits: Select brands that are certified gluten-free or make your own from certified gluten-free cornmeal.

• Shrimp: Opt for wild-caught shrimp or use another gluten-free seafood like scallops, cod, or salmon.

• Bacon: Use turkey bacon or gluten-free bacon alternatives. Or omit bacon.

• Cheese: Use gluten-free cheeses like cheddar, Monterey jack, Parmesan, etc. Verify cheese ingredients.

• Milk: Substitute almond milk, coconut milk, or lactose-free milk for dairy milk.

• Stock: Use gluten-free chicken or vegetable stock and broths. Make your own stock if needed.

• Thickeners: Skip flour-based thickeners. Use cornstarch, arrowroot, or reduce liquids.

Gluten-Free Shrimp and Grits Recipes

Here are some delicious gluten-free shrimp and grit recipes to try:

Simple Shrimp and Cheese Grits

This easy recipe features tender shrimp in a spicy garlic sauce served over creamy cheddar cheese grits.

Ingredients:

• Gluten-free coarse ground yellow corn grits
• Shrimp, peeled and deveined
• Butter or olive oil
• Garlic, minced
• Chicken or vegetable broth
• Cayenne pepper or hot sauce
• Salt and black pepper
• Shredded cheddar cheese
• Chopped scallions or parsley

Instructions:

1. Cook grits in seasoned broth according to package directions until thick and creamy, about 25 minutes. Stir in cheese until melted.

2. In a skillet, melt butter or heat oil over medium high heat. Saute garlic briefly then add shrimp and season. Cook just until pink.

3. Spoon cheesy grits into bowls. Top with shrimp mixture. Garnish with scallions or parsley.

Spicy Shrimp and Grits

Bacon and jalapeno bring smoky heat to this flavorful shrimp and grits dish.

Ingredients:

• Gluten-free stone ground grits
• Shrimp, peeled and deveined
• Bacon or turkey bacon
• Onion, diced
• Jalapeno, seeds removed, diced
• Chicken or vegetable broth
• Cayenne pepper
• Tomato, diced
• Scallions, chopped

Instructions:

1. Make grits with seasoned broth. Cook and stir until thickened, about 25 minutes.

2. Cook bacon until crisp. Saute onion and jalapeno in bacon fat 2-3 minutes.

3. Add shrimp and seasonings. Cook briefly until shrimp turn pink.

4. Stir in tomatoes. Cook 1 minute.

5. Serve shrimp mixture over grits. Garnish with scallions.

Cheesy Shrimp and Grits Bake

This comforting casserole bakes shrimp and grits au gratin style for a gluten-free meal the whole family will love.

Ingredients:

• Gluten-free coarse ground corn grits
• Shrimp, peeled and deveined
• Chicken or vegetable broth
• Garlic, minced
• Lemon juice
• Cayenne pepper
• Shredded cheddar cheese
• Scallions, chopped

Instructions:

1. Preheat oven to 400°F. Grease a casserole dish.

2. Make grits with seasoned broth on stovetop per package instructions.

3. In a bowl, toss shrimp with garlic, lemon juice and cayenne.

4. Transfer grits to prepared casserole dish. Top evenly with shrimp.

5. Sprinkle with cheddar cheese and scallions.

6. Bake 20-25 minutes until hot and bubbly. Broil 2-3 minutes to brown cheese.

Dining Out Gluten-Free

Many restaurants are now offering gluten-free menus and options. Here are some tips for safely eating out gluten-free:

• Research the restaurant’s gluten-free practices online first, if possible. Only dine at restaurants with verified training.

• Tell your server you need gluten-free food preparation and cooking to prevent cross-contact.

• Request plain shrimp with no breading along with gluten-free grits. Ask about how stocks and sides are prepared.

• Ask for butter, oils, seasonings, etc to be served on the side. Avoid shared utensils.

• Be aware that chef’s specials or daily soups may be unsafe. Stick to simple fresh choices.

• Be your own best advocate! Send back dishes that don’t seem right. Better safe than sorry.

The Takeaway on Shrimp and Grits

When prepared properly with gluten-free ingredients, shrimp and grits can be a wonderful gluten-free addition to your diet. Both shrimp and traditional stone ground corn grits offer naturally gluten-free options. Just take care to avoid potential pitfalls like breaded shrimp, flour-thickened sauces, and cross-contamination when cooking. With so many tasty shrimp and grits recipes to try in your own kitchen or at accommodating restaurants, there