Healthy Vegan Grits & Seasonings
Grits are a delicious and nutritious breakfast that can be ready to eat in minutes. Making healthy vegan grits is all determined by how they are seasoned, so let me show you some awesomely flavorful options.
Being from the South, I have always loved grits for breakfast. I used to eat a very unhealthy version by slathering them with butter. But, I have found a much heart-healthier way to enjoy them these days, since changing over to a whole food plant-based (WFPB) lifestyle.
I often make some smoked tempeh bacon to serve with our morning grits and sometimes we even eat breakfast tofu scramble with them.
Reasons you will love grits
- Packed with Nutrients: Made with wholesome ingredients, vegan grits are a great source of fiber, vitamins, and minerals, supporting a balanced diet.
- Versatile and Customizable: Enjoy your vegan grits savory or sweet with a variety of toppings like sautéed veggies, fresh fruits, beans, or a sprinkle of vegan cheese.
- Easy to Prepare: Quick to make and simple to cook, these vegan grits are a convenient option for a nutritious breakfast, lunch, or dinner.
Ingredients you will need
- Grits- Using old-fashioned grits to make healthy vegan grits is ideal because they have a coarse texture and natural flavor that create a creamy, hearty base. Unlike instant grits, old-fashioned grits retain more of their nutrients and provide a satisfying, wholesome experience in every bite.
- Nutritional yeast- Great for seasoning vegan grits because they add a savory, cheesy flavor that enhances the taste without any dairy.
- Seasonings- I love to use dry steak seasoning, salt, and pepper.
Tips for making healthy grits
- Cooking- With either method of cooking that you choose, be aware that grits continue to thicken for a few minutes after removing them from the heat. If you aren’t careful, they will become solid.
- Too thick- If this happens, simply add a little more water or veggie broth and stir well to break up any clumps. You might have to reheat them to help with stirring.
- Grits- These are not instant grits but are rather old-fashioned grits. They still only take about 3 minutes on high power in the microwave to fully cook. Of course, they can also be made on the stovetop.
- Veggie broth- Even though the directions on the grits package say to use water, if you use veggie broth, or at least replace some of the water with veggie broth, it adds a lot of flavor.
How to cook grits
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
Grits are one of the best easy vegan breakfast recipes. Sometimes I make them on the stovetop, but most of the time I just pop them in the microwave.
Stovetop method
STEP #1: Start by bringing 1 cup of water to a boil in a small pot on the stove. This is for one serving. The package will have measurements for additional servings.
STEP #2: Slowly add 1/4 old-fashioned grits and seasonings to briskly boiling water.
STEP #3: Reduce heat to low, cover, and allow to cook for approximately 15 minutes, stirring occasionally. Remove from the heat when they reach the desired thickness.
Microwave method
- Combine all ingredients–water, grits, and seasonings–in a microwave-safe bowl.
- The instructions on the box say to microwave on 50% heat for 7-10 minutes. However, I always cook on high because it only takes 3 minutes. I like to set time for 1-1/2 minutes.
- When it stops, stir the grits and add another 1-1/2 minutes of cooking time.
Healthy seasonings for grits
Instead of adding artery-clogging butter or margarine to grits, there are some terrific and delicious healthier options that will delight your taste buds. These are some of my favorites.
- Sea salt & black pepper
- Roasted Garlic Butter
- Homemade Vegan Butter
- Dry steak seasoning (it’s just a variety of peppers)
- Nutritional yeast (see below)
- smoked paprika
- Dry parsley
- Italian dry seasoning
- Homemade Creamy Vegan Cheese Sauce
- BEANS…yes, you read that right
Add beans to grits
Sometime back, I heard a person say they like to add beans to their grits. At first, I thought that sounded so strange. But, then I gave it a try, and it’s amazing!
The beans do have to be already cooked before adding them. Most days, I always have leftover beans in the refrigerator, so it’s always easy just to add them when cooking grits.
I personally use many different types of beans in my grits. As you can see from this picture, there are black-eyed peas in this bowl, but I also regularly add pintos, kidney beans, and Northern white beans, as well as others.
If you aren’t familiar with the seasoning listed above called nutritional yeast, it’s a dry seasoning that has a cheesy, nutty, savory flavor and is great in so many other recipes as well. It is NOT baking yeast, but a flavoring.
Are grits healthy for you?
Grits certainly can be healthy if you keep a few things in mind. One is to be careful about which ones you buy. And, second is, to keep the seasonings healthy too.
We buy only the old-fashioned grits instead of instant ones. A comparison of the labels shows that instant grits have 300 mg of sodium per serving, whereas old-fashioned grits have 0 mg of sodium.
Grits are made of dried kernels of corn, treated with an alkali to remove the hull and germ, and then ground like regular cornmeal.
In addition to 4 grams of protein and 1 gram of fat per serving, grits also contain iron and other phytonutrients.
*Originally published October 14, 2014
Frequently Asked Questions
Yes, whole-grain grits, such as stone-ground or old-fashioned grits, are healthier because they are less processed and retain more of the corn’s natural fiber and nutrients. These types of grits provide a heartier texture and more sustained energy compared to instant or quick grits. They are usually much lower in sodium.
Yes, you can add plant-based proteins like beans, tofu, or tempeh to your grits to make them more filling and nutritious. You can also stir in protein-rich ingredients like chia seeds, hemp seeds, or a scoop of vegan protein powder for a balanced meal.
To make vegan grits creamy without dairy, use plant-based milk. Blending in ingredients like mashed avocado or silken tofu can also add a creamy texture without adding animal products.
Grits need to be eaten immediately because they begin to thicken and solidify as they cool. They don’t reheat well.
More Healthy Vegan Breakfast Recipes
If you try this recipe, please let us know how you like it by rating it and leaving a comment. We love to hear from you!
Healthy Grits
Ingredients
- 1/2 cup old fashioned grits (not quick cooking)
- 2 cups water
- 1 tablespoon nutritional yeast flakes (for a cheesy flavor)
- 1/2 teaspoon dry steak seasoning
- 1/2 teaspoon salt (or to your taste)
- 1/2 cup cooked beans if desired
Instructions
- STOVETOP INSTRUCTIONS: Slowly add grits and seasonings to briskly boiling water. Reduce heat to low, cover, and allow to cook for approximately 15 minutes, stirring occasionally. Take off heat when they reach the desired thickness.
- MICROWAVE INSTRUCTIONS: Combine all ingredients in a microwave-safe bowl. The instructions on the box say to microwave on 50% heat for 7-10 minutes. However, I always cook on high because it only takes 3 minutes. I like to set time for 1-1/2 minutes. When it stops, stir the grits and add another 1-1/2 minutes of cook time.
- I have includes lots of healthy seasoning options in the article above. Some may surprise you!
Video
Notes
- Cooking- With either method of cooking that you choose, be aware that grits continue to thicken for a few minutes after removing them from the heat. If you aren’t careful, they will become solid.
- Thinning- If this happens, simply add a little more water or veggie broth and stir well to break up any clumps. You might have to reheat them to help with stirring.
- Grits- These are not instant grits but are rather old-fashioned grits. They still only take about 3 minutes on high power in the microwave to fully cook. Of course, they can also be made on the stovetop.
- Veggie broth- Even though the directions on the grits package say to use water, if you use veggie broth, or at least replace some of the water with veggie broth, it adds a lot of flavor.
- Protein- You can add plant-based proteins like beans, tofu, or tempeh to your grits to make them more filling and nutritious. You can also stir in protein-rich ingredients like chia seeds, hemp seeds, or a scoop of vegan protein powder for a balanced meal.
- Storage- Grits need to be eaten immediately because they begin to thicken and solidify as they cool. They don't reheat well.
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…
Grits originates from Native bean ‘bread’ which is corn polenta and cooked beans made into dumplings or what would be called tamales in middle/ south America. The combination works very well together!
We are from the south as well and grits were a staple in life, especially for my husband. One thing we have done when serving grits as a side dish was to use stewed tomatoes as a ‘gravy’ on them. That’s really good. You can also chop up some jalapeño (with or without seeds depending on your preference for heat) and cook that in them. Yummy! I’m new to following you but I have to say that every recipe I have tried, I have loved. Thank you so much!
Hi Debbie- That sounds absolutely delicious! I’m so glad you found my site too and really appreciate your kind words.
Yeah, I’ve started adding beans to my grits, but vegan chili on top of grits is awesome! Makes for a very hearty breakfast these cold mornings!
Who knew we could all get so creative with our grits?! Love it!
Wow! What a great and simple idea!!! You’re amazing!! Can’t thank you enough for your delicious recipes! Xoxo
Love your blog!
Thank you, Beverly! 🙂