Grits garnished with bacon and scallops next to a side salad.

Scallops with Cheesy Cauliflower and Grits

When living with type 2 diabetes, eating foods from a combination of food groups can help keep blood sugars stable after a meal. This recipe is a simple twist on scallops and grits incorporating multiple food groups.

You'll get your grains in with grits, vegetables with cauliflower rice, and protein from scallops and cheese. In addition, there are many ways you can modify this recipe to fit your preferences. You can substitute shrimp for the scallops and adjust portions of cauliflower and grits. Regardless of your preferences, you can create this recipe in about 30 minutes or less.

Makes 4 servings
Serving Size: ½ cup
Prep Time: 15 minutes
Cook Time: 15 minutes

Ingredients for scallops with cheesy cauliflower and grits

  • 1 24 oz package quick grits
  • 1 10 oz package frozen cauliflower rice
  • 6 oz smoked gouda cheese (sliced, chunked, or shredded)
  • 2 tsp garlic powder
  • 1-2 tsp smoked paprika
  • ½ tsp salt (or to taste)
  • 12 scallops, fresh or thawed
  • 1 tbsp olive oil
  • 6 green onions, diced
  • 1 large tomato, diced
  • Bacon bits (optional)

Directions for scallops with cheesy cauliflower and grits

  1. Prepare 2 cups of quick grits, according to the package instructions. Add frozen cauliflower rice to the grits during the final 5 minutes of cooking.
  2. Reduce heat to low. Stir in gouda cheese, smoked paprika, and garlic powder to the grits and cauliflower. Add salt to taste.
  3. While grits are cooking, heat a skillet to medium-high heat. Sear scallops, cooking each side for about 5-7 minutes.
  4. Serve cheesy grits on a plate. Top with green onions, tomatoes, and scallops. 
  5. Add bacon bits, if desired.
  6. Enjoy!

Scroll down to see the nutrition facts for this recipe!

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Nutrition facts

Per Serving

  • calories: 400
  • carbohydrate: 27g
  • cholesterol: 80mg
  • fat: 20g
  • fiber: 3g
  • potassium: 514mg
  • protein: 29g
  • saturated fat: 8g
  • sodium: 834mg
  • sugar: 3g
Photograph by Megan Munoz. All rights reserved. Used with permission.

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