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Baked Southern Grits

Total Time

Prep: 20 min. Bake: 30 min.


8 servings

Karen Mau of Jacksboro, Tennessee turns a southern favorite into a tasty low-fat dish. Jalepeno peppers add a welcome kick while reduced-fat cheese creates a rich texture.


  • 4 cups water
  • 1 cup quick-cooking grits
  • 4 large egg whites
  • 2 large eggs
  • 1-1/2 cups shredded reduced-fat cheddar cheese
  • 1/2 cup fat-free milk
  • 1 to 2 jalapeno peppers, seeded and chopped
  • 1/2 teaspoon garlic salt
  • 1/4 teaspoon white pepper
  • 4 green onions, chopped, divided


  1. In a large saucepan, bring water to a boil. Add grits; cook and stir over medium heat for 5 minutes or until thickened. Remove from the heat.
  2. In a small bowl, whisk egg whites and eggs. Stir a small amount of hot grits into eggs; return all to the pan, stirring constantly. Stir in the cheese, milk, jalapenos, garlic salt, pepper and half of the onions.
  3. Transfer to a 2-qt. baking dish coated with cooking spray. Bake, uncovered, at 350° for 30-35 minutes or until golden brown. Sprinkle with remaining onions.
Peppers (Hot)
Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

Nutrition Facts

3/4 cup: 158 calories, 6g fat (3g saturated fat), 68mg cholesterol, 300mg sodium, 17g carbohydrate (2g sugars, 1g fiber), 11g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1/2 fat.

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