Written by Caitlin Havener Rogers — Certified Precision Nutrition Coach
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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.
These low-fat creamy grits are cozy, simple, and still satisfy that comfort-food craving without relying on loads of butter or heavy cream.
I would classify this recipe as a “better alternative” rather than a magic weight-loss food. Grits are still a carbohydrate-rich food, but they can absolutely fit into a balanced meal when paired with protein, vegetables, and flavorful toppings.
Grits are inexpensive, quick, and easy to make. They can be a lighter alternative to mashed potatoes, a cozy breakfast base, or a simple side dish for dinner. Basically, they are the soft pants of the food world – comforting, flexible, and very welcome on a chaotic day.
Updated May 2026 with new tips for making grits creamy without heavy cream, plus storage, reheating, picky eater, and meal prep notes.
Can You Make Creamy Grits Without Heavy Cream?
Yes! You can make creamy grits without heavy cream. Grits naturally thicken as they cook, so using enough liquid, keeping the heat low, and stirring often helps create a smooth, cozy texture without needing a lot of added fat.
For the smoothest texture, keep the heat low, stir frequently, and add a little extra warm liquid if the grits get too thick before they are tender.
Corn Grits
Grits are a popular Southern American dish made from ground or crushed corn. Depending on the type you buy, they may be stone-ground, regular, quick-cooking, or instant.
Stone-ground grits are usually the best choice if you want a less processed option with more texture and potentially more fiber and nutrients. They take longer to cook, but they also tend to have a heartier flavor and texture.
Quick-cooking grits are more processed so they cook faster, which can be helpful on busy mornings. They can still work for this recipe, but stone-ground grits are my first choice when you have the extra time.
Grits contain carbohydrates, small amounts of protein and fat, and nutrients such as iron and B vitamins. Since they are not especially high in protein on their own, I like to pair them with a protein-rich topping or side to make the meal more satisfying.
Here are approximate nutrients in one cup of cooked grits:
- Calories: 182
- Protein: 4 grams
- Fat: 1 gram
- Carbs: 38 grams
- Fiber: 2 grams
- Folate: 25% of the Reference Daily Intake (RDI)
- Thiamine: 18% of the RDI
- Niacin: 13% of the RDI
- Riboflavin: 12% of the RDI
- Iron: 8% of the RDI
- Vitamin B6: 7% of the RDI
- Magnesium: 5% of the RDI
- Zinc: 4% of the RDI
- Phosphorus: 4% of the RDI
Health Benefits of Grits
- Grits are a moderate-calorie carbohydrate source and contain very small amounts of protein and fat, which is helpful to know when building a balanced plate.
- Cornmeal contains dietary fiber, which can help support fullness and digestion.
- Corn contains antioxidants, including lutein and zeaxanthin, which are associated with eye health.
- Many enriched grits contain iron and B vitamins, which can support energy metabolism as part of an overall balanced diet.
For a more filling meal, pair grits with protein and vegetables. Grits alone are cozy, but grits with greens, beans, tofu scramble, mushrooms, or eggs become a more balanced breakfast or dinner.
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Recipe Success Notes
Make It Easier
Use quick-cooking grits when you need a faster breakfast or side dish, but do not rush the liquid absorption. Stir often and keep the heat low so the grits turn smooth instead of clumpy. If they get too thick, whisk in a splash of warm water, broth, or milk until they loosen back up.
Picky Eater Tips
For kids or picky eaters, keep the base simple and let everyone add toppings at the table. A little shredded cheese, plant-based cheese, sautéed veggies, tofu scramble, eggs, or a drizzle of hot sauce can make one pot work for different preferences.
You can also serve the toppings on the side and let everyone build their own grit bowl. It sounds more exciting than “please eat the same breakfast as everyone else,” which is half the battle.
Storage and Meal Prep
Store leftover grits in an airtight container in the refrigerator for up to 4 days. They will firm up as they chill, which is completely normal. For meal prep, portion them into small containers and add toppings after reheating so the texture stays better.
How to Reheat Grits
Reheat grits on the stovetop or in the microwave with a splash of water, broth, or milk. Stir well as they warm, adding more liquid a little at a time until they loosen back into a creamy texture.
Easy Variations
Dairy-Free Creamy Grits
Use unsweetened plain plant-based milk or vegetable broth instead of dairy milk. Oat milk, soy milk, or almond milk can all work, but avoid vanilla or sweetened versions unless you are intentionally making breakfast-style sweet grits.
Higher-Protein Grits
To make this more filling, top the grits with scrambled tofu, beans, lentils, sautéed mushrooms, eggs, Greek yogurt, cottage cheese, or your favorite plant-based protein. For a plant-forward meal, I love pairing creamy grits with greens, beans, and something smoky or spicy.
Savory Dinner Grits
Turn these into a simple dinner bowl by adding roasted vegetables, sautéed greens, black beans, mushrooms, or a spoonful of salsa. This is one of those “breakfast for dinner” situations that feels intentional, even if dinner was originally a panic response. If you eat some seafood, I have a healthier version of Shrimp and Grits, here.
Extra Creamy Texture
For the creamiest texture, cook the grits low and slow, whisk frequently, and add liquid gradually as needed. If they look too thick before they are tender, keep adding small splashes of liquid until they soften.
What to Serve With Low-Fat Creamy Grits
These creamy grits can work as a cozy breakfast, brunch base, or easy dinner side. Try serving them with sautéed greens, roasted vegetables, smoky beans, tofu scramble, eggs, mushrooms, hot sauce, avocado, or a simple side salad.
I also like this recipe with sautéed tomato and spinach for a rich but still lighter weekend breakfast. For dinner, try it with my Magical Mushroom Gravy or use it as a base for a vegetable-packed bowl.
If you include seafood, this can also work as a lighter base for shrimp and grits. For a fully plant-based version, try smoky mushrooms, beans, greens, or seasoned tofu on top.
For a more filling plant-based meal, use the grits as a bowl base and add a protein-rich topping like black beans, lentils, chickpeas, tofu, or tempeh. The grits bring the comfort-food energy, and the toppings keep the meal from becoming “just beige in a bowl,” which is sometimes delicious but not exactly peak nutrition.
Helpful Notes Before You Cook
- Stone-ground grits may be a better option if you prefer more texture and a less processed choice, but they usually take longer to cook.
- Quick-cooking grits are convenient and still useful for busy mornings or last-minute dinners.
- Grits do not contain much protein on their own, so add protein on the side or as a topping.
- If your grits get too thick, add more liquid. If they are too thin, cook a little longer while stirring.
- Season gradually. Grits can taste bland if under-seasoned, but toppings like gravy, hot sauce, greens, mushrooms, or cheese can add a lot of flavor.
If You Liked These Low-Fat Creamy Grits
If cozy, creamy, and easy is your kind of meal language, here are a few more recipes and meal prep ideas to try next. Think comfort food, but with enough balance that you can still feel like a functional adult afterward. Mostly.
- Shrimp and Grits – a classic pairing if you want a higher-protein meal with the same creamy grits base.
- Magical Mushroom Gravy – spoon it over grits for an easy savory plant-forward dinner bowl.
- Creamy Garlic Mashed Potatoes – another cozy side dish when you want something warm, simple, and family-friendly.
- Root Veggie Hash Breakfast Bowl – a veggie-packed breakfast bowl for mornings when you want something hearty.
- How to Meal Prep 5 Days of Lunches in Under an Hour – a practical meal prep guide if you want more simple, planned-ahead meals without turning Sunday into a kitchen hostage situation.
- Meal Prep for Health & Fitness Goals – a helpful next read if you want to turn simple recipes like this into an actual plan for the week
Want more simple meal planning help? Go VIP for ad-free browsing plus weekly meal-planning materials designed to make healthy eating feel less like a second job.
Sources
Healthline: Grits Nutrition and Benefits
SF Gate: Benefits of Eating Cornmeal
WebMD: Grits Health Benefits and Nutrition Facts
Healthy Creamy Grits
Equipment
- Saucepan medium, with the lid
Ingredients
- 1.5 cup corn grits preferably stone-ground, see notes for instant*
- 4 cup water
- 0.5 cup Greek yogurt plain nonfat, or dairy-free replacement
- 1 tbsp plant-based butter (just enough for that classic flavor) or omit
- 1 tsp salt and pepper
- 2 Bay leaves
Instructions
- Bring water to a boil and then add grits and seasonings. Lower to a simmer and cover.1.5 cup corn grits
- After about 10 minutes stir in butter. Then recover and continue to simmer for another 10-15 minutes, stirring occasionally.
- Once ready, remove from heat and stir in Greek yogurt. Enjoy!0.5 cup Greek yogurt
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