Shrimp is one of the leanest sources of protein available. Four ounces of shrimp–which is about 12 medium or 6 jumbo shrimp–packs 24 grams of protein into just 112 calories!
Although it can seem like a lot of work to peel and devein shrimp, don’t let the tails scare you away from preparing this delicious form of protein. If you’re new to the process, start with shrimp that you can pick up prepared from the grocery store. You’ll get more meat per ounce that way too!
Once you try a couple of these shrimp recipes, you’ll be motivated to learn how to tackle the messy prep work. Enjoy!
Adding meat is a great way to amp up the protein in any dish, like this shrimp salad. By using taco seasoning to make the sautéed shrimp, you can satisfy cravings for Mexican food without going overboard with the carbs in tortillas.
Mix in your favorite fresh taco toppings, like cabbage and cilantro, and drizzle with a tahini-lime dressing that only takes seconds to make.
259
Calories15 g
Protein19 g
Carbs16 g
Fat10 deveined medium shrimp
1/2 Tbsp. smoked paprika
1/4 Tbsp. chili powder
1/4 tsp. cayenne
Salt and freshly ground black pepper to taste
1 Tbsp. ghee (or coconut oil)
1 cup green cabbage, thinly sliced
1 cup red cabbage, thinly sliced
2 grape tomatoes, halved
1/4 cup cucumber, sliced or diced
1/4 cup red pepper, sliced or diced
4 Tbsp. chopped cilantro
2 Tbsp. diced red onion
2 Tbsp. chopped chives
1/2 cup diced avocado
3 Tbsp. oil-free tahini
Juice of 1 lime
Get the RecipeYou can replace fried coconut shrimp with a baked variety for that crispy texture. But if it’s flavor you’re after, nothing beats this Thai-style soup.
It’ll remind you of coconut milk soup that your order for takeout, but it has reduced fat thanks to the light coconut milk and minimal amount of oil. This shrimp soup is healthy, delicious, and it takes only 10 minutes of standing at the stove.
529
Calories62 g
Protein13 g
Carbs25 g
Fat1 Tbsp. extra-virgin olive oil
3 scallions, white and light green parts sliced
4 garlic cloves, finely chopped
1/2 tsp. crushed red pepper flakes
1 can (14 oz.) diced tomatoes
1 can (14 oz.) light coconut milk
1 cup low-fat chicken broth
3 lbs. shrimp, peeled and deveined
2 limes
3 Tbsp. finely chopped cilantro
Get the RecipeOf course you can use brown rice to make this into a healthy shrimp fried rice instead, but there are a couple reasons to go with quinoa as your main grain.
There’s more protein – quinoa has about 50% as much protein as brown rice – and on top of that, quinoa beats rice when it comes to iron, zinc, and fiber too.
445
Calories39 g
Protein40 g
Carbs15 g
Fat1 cup uncooked quinoa
1 lb. shrimp, peeled and cooked
1 tsp. paprika
1/4 tsp. cayenne pepper
1/2 Tbsp. chili powder
Salt and freshly ground black pepper to taste
2 Tbsp. extra-virgin olive oil
2 large eggs
1/2 yellow onion, diced
2 garlic cloves, minced
2 tsp. red pepper flakes
1 cup fresh or frozen peas
2 Tbsp. tamari (or soy sauce)
5 green onions, chopped
Get the RecipeCreamy and rich, it’s hard to believe this plate of pasta is a healthy shrimp alfredo that you can make at home. There’s enough Parmesan, mozzarella, and heavy cream (well, half and half) to ensure nobody’s missing out on the comfort factor.
Then, for added nutrition and yummy umami flavor, a couple handfuls of fresh mushrooms are sautéed to stir right in.
540
Calories36 g
Protein50 g
Carbs23 g
Fat2 Tbsp. extra-virgin olive oil
1 lb. fresh shrimp (10 big or 20 small shrimp), peeled and deveined
3 garlic cloves
1 Tbsp. dried basil
1 tsp. paprika (or more to taste)
Pinch of crushed red pepper flakes
8 oz. mushrooms, thinly sliced
1 cup half and half
1/2 cup (2 oz.) Parmesan, grated
3/4 cup mozzarella, shredded
Cooked pasta water (for thinning the sauce)
8 oz. fettucine
Get the RecipeSometimes we all just have to have something that’s fried, and when the craving hits, shrimp is a good way to go.
As long as the fried shrimp is sizzling, it’s expelling steam and not absorbing oil. So in the end, this appetizer is more protein than fat – especially with a couple eggs added to the beer batter mixture.
433
Calories32 g
Protein26 g
Carbs20 g
Fat1 cup flour
1 tsp. salt
1/2 tsp. freshly ground black pepper
2 large eggs, separated
1 Tbsp. melted butter, cooled
3/4 cup Pale Ale Beer
1 lb. shrimp, peeled and deveined
Oil for frying
Get the RecipeThis is a Southern staple for good reason. Although a lot of grits come with heaps of cheese and are studded with bacon bits, this recipe is made low-fat by leaving out all that – including the grits themselves!
Instead, the Cajun shrimp is served on a bed of pureed celery root, which is simply seasoned with salt and pepper.
277
Calories30 g
Protein24 g
Carbs6 g
Fat1 lb. wild caught shrimp, peeled and deveined
Juice and zest of 1 lime
2 cloves garlic, minced
1 heaping Tbsp. Cajun spice
1 Tbsp. ghee (or butter)
1 large (about 2 lb.) celery root
3 cups vegetable broth
Small handful of parsley
Salt and freshly ground black pepper to taste
Get the RecipeLooking for a healthy way to plate up shrimp pasta? Scampi is often made with equal amounts of olive oil and butter, which can add up to a whole stick of butter per recipe.
This recipe not only cuts the fat in half, but it integrates a few handfuls of spinach for added nutrition. Complete the picture by choosing whole-wheat noodles, or gluten-free brown rice pasta, for slow-digesting complex carbs.
316
Calories19 g
Protein39 g
Carbs10 g
Fat3 Tbsp. extra-virgin olive oil
1 lb. shrimp, deveined and patted dry
4 cloves garlic, minced
1 cup reduced-sodium chicken broth
1 Tbsp. unsalted butter
3/4 lb. multi-grain angel hair pasta
1/2 cup chopped parsley
1/2 tsp. grated lemon zest
Juice of 1/2 lemon
2 cups steamed baby spinach
Get the RecipeWhen you need to make an appetizer in a few minutes, it’s quick to throw together a shrimp cocktail. Of course you can pick up a party tray with premade sauce and precooked shrimp, but if you have 10 minutes to spare, you can make this from-scratch shrimp ceviche instead.
The prep time required is only as long as it takes to dice tomatoes, an onion, and a jalapeno. Let it chill for an hour in the fridge, and its ready to serve.
147
Calories26 g
Protein5 g
Carbs2 g
Fat2 lb. shrimp (any size), peeled and deveined
2 large tomatoes, diced
1 small white onion, diced
1/2 cup cilantro, chopped
1 jalapeno, seeded and diced
1/3 cup chopped fresh cilantro
2 Tbsp. Mexican hot sauce
Fresh lime juice and salt to taste
Get the RecipeBeef and broccoli is one of the most popular Chinese take-out items. But for a lighter stir fry – in terms of both flavor and fat content – swap out the protein for plump, juicy shrimp.
Once you have the shrimp and broccoli, you can use pantry staples to make the stir fry sauce. The only thing you might not have on hand is oyster sauce, which can be found in Asian markets. For a substitute, try mushroom stir fry sauce.
287
Calories41 g
Protein16 g
Carbs7 g
Fat1 Tbsp. extra-virgin olive oil
1 1/2 lb. medium shrimp, peeled and deveined
5 cups broccoli florets
1 tsp. sesame seeds
1 green onion, thinly sliced
3 Tbsp. reduced-sodium soy sauce
2 Tbsp. oyster sauce
1 Tbsp. rice wine vinegar
1 Tbsp. brown sugar
1 Tbsp. freshly grated ginger
2 cloves garlic, minced
1 tsp. sesame oil
1 tsp. cornstarch
1 tsp. Sriracha (optional)
Get the RecipeShrimp has a fairly mild flavor compared to other seafood, but that doesn’t mean it can’t be finger lickin‘ good. For shrimp that has rich flavor that satisfies cravings for down home comfort food, fire up the barbecue to make this Cajun shrimp.
Aside from the protein in the shrimp, there’s hardly any calories in this dish – just a little butter. The rest of the ingredients are all about adding flavor.
312
Calories41 g
Protein5 g
Carbs15 g
Fat1 tsp. paprika
1 tsp. ancho chili powder
1 tsp. ground cumin
1 tsp. sugar
3/4 tsp. salt
2 lb. jumbo shrimp, peeled and deveined
5 Tbsp. unsalted butter
3 large cloves garlic, minced
2 Tbsp. Worcestershire sauce
1 Tbsp. fresh lemon juice
2 Tbsp. water
3 scallions, white and green parts thinly sliced
Get the RecipeWho knew quarantine cooking could be so tasty?
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That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $299.
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