Creamy Keto "Grits" with MCT Oil – 5-Minute Savory Breakfast Bowl
Ingredients
- 1 can (14 oz) hearts of palm, drained and rinsed
- ½ cup chicken or vegetable broth (or water)
- 2 tablespoons heavy cream
- 1 tablespoon MCT oil powder or liquid MCT oil
- 1 tablespoon unsalted butter
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- Salt and black pepper to taste
- Optional toppings: 1 fried egg, 2 slices cooked bacon (crumbled), fresh chives, sliced avocado
Instructions
- Drain and rinse the hearts of palm thoroughly. Pat them dry with paper towels to remove excess moisture.
- Add hearts of palm, broth, garlic powder, onion powder, salt, and pepper to a high-speed blender or food processor. Blend until completely smooth and creamy, about 30-45 seconds. Scrape down the sides as needed.
- Transfer the mixture to a small saucepan over medium heat. Cook for 3-4 minutes, whisking constantly, until it thickens to a porridge-like consistency.
- Remove from heat and stir in the heavy cream, MCT oil powder (or liquid MCT oil), and butter. Whisk until fully incorporated and glossy.
- Taste and adjust seasoning with additional salt and pepper if needed.
- Transfer to a serving bowl and top with a fried egg, crumbled bacon, fresh chives, and sliced avocado if desired.
- Serve immediately while warm and creamy.
Nutrition (per serving - without toppings)
💡 Recipe Notes: This creamy keto porridge is a brilliant low-carb alternative to traditional grits or oatmeal. Hearts of palm provide the perfect texture while keeping net carbs minimal. For extra creaminess, stir in an additional tablespoon of butter just before serving. The MCT oil offers brain-boosting fats that provide steady energy without the carb crash. This recipe is part of our 7-Day Keto Meal Plan.
🍽️ Customization Ideas
Make this recipe your own with these delicious variations:
- 🧀 Cheesy Grits: Stir in ¼ cup shredded cheddar, Parmesan, or Gruyère at the end for a rich, cheesy twist.
- 🌶️ Spicy Version: Add ½ teaspoon smoked paprika, cayenne pepper, or a dash of hot sauce to the blender.
- 🌿 Herb-Infused: Stir in 1 tablespoon of fresh chopped thyme, rosemary, or chives during the last minute of cooking.
- 🍄 Mushroom & Thyme: Sauté sliced mushrooms with garlic in butter and fold into the grits just before serving.
- 🦐 Seafood Style: Top with sautéed shrimp or scallops and a sprinkle of Old Bay seasoning for a Lowcountry-inspired bowl.
- 🥬 Vegan Option: Use coconut cream instead of heavy cream, replace butter with vegan butter or olive oil, and use vegetable broth.
- 🍳 Breakfast Bowl: Load it up with a fried egg, crumbled sausage, bacon, and a dollop of sour cream.
- 🧄 Roasted Garlic: Blend in 2-3 cloves of roasted garlic for a deep, mellow flavor.
Important Disclosures
I am not an expert: I'm a fellow traveler on this keto and healthy eating food path, not a doctor or nutritionist. This article is based on research from trusted sources (Atkins, Medical News Today, peer-reviewed journals), but individual needs vary. Always consult a healthcare professional before starting any diet, especially if you have health conditions or take medications.
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Medical Disclaimer: Individual results vary. Be kind to your body, work with a pro if unsure, and remember—progress, not perfection.
