PF
Delicious cheese-crust pizza topped with juicy shrimp on a dark background.
Stovetop~35 minComplexity

Garlicky Baked Shrimp

Garlicky Baked Shrimp delivers 44g protein and 411 calories per serving — one of the highest-protein seafood options available for stovetop prep. Quick-preps 4 servings, letting you batch multiple containers for streamlined meal prep sessions. This covers substantial protein targets while staying under 420 calories, supporting aggressive deficit phases without calorie creep.

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Ingredients

4 servings
  • Shrimp(680g)
  • Garlic(360g)
  • Wine, White, Dry(45g)
  • Kosher salt and freshly-ground black pepper
  • Unsalted Butter(60g)
  • Bread Crumbs, Panko, Dry(120g)

    Plain dry bread crumbs. Panko works too but is lighter per cup.

  • Lemon Juice, Fresh(30g)
  • Parsley, Fresh(30g)

Instructions

  1. 1Mince the fresh garlic finely and set aside. Pat the raw shrimp dry with paper towels to remove excess moisture.
  2. 2In a medium mixing bowl, combine the shrimp, minced garlic, and white wine, tossing gently to coat evenly. Transfer the mixture to a 9 × 13-inch baking dish and spread the shrimp in a single layer. Season with salt and pepper.
  3. 3Rinse out the mixing bowl, add the melted butter and panko breadcrumbs, and stir with a fork until evenly combined and the mixture resembles wet sand. Sprinkle the panko mixture evenly over the shrimp in the baking dish.
  4. 4Preheat your oven to 425°F. Once preheated, transfer the baking dish to the oven and bake for 5–7 minutes, until the shrimp are just beginning to turn pink and are still partially translucent.
  5. 5Switch the oven to the high broiler setting. Broil the shrimp for 2–3 minutes, watching closely, until the shrimp are completely opaque and pink throughout and the panko topping is light golden brown.
  6. 6Remove the baking dish from the oven. Drizzle the fresh lemon juice evenly over all the shrimp, then sprinkle the fresh parsley over the top.
  7. 7Divide the shrimp evenly into 4 airtight containers while hot, including the garlic butter sauce from the bottom of the dish. Allow to cool slightly before sealing and refrigerating.

Nutrition — Per Serving

411

calories

44g

protein

15g

fat

Carbohydrates
53g
Saturated fat
0.6g
Sodium
444 mg
Dietary fiber
3.5g

4 servings per batch · ~331g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Garlicky Baked Shrimp have per serving?

Each serving delivers 44g of protein and 411 calories, with 15g fat and 53g carbs. The protein-to-calorie efficiency is excellent, making this one of the higher-protein yields per serving in the PrepForge library.

How long does Garlicky Baked Shrimp take to prep?

Quick prep with 4 servings yields four complete meals efficiently on the stovetop. Baking preparation keeps hands-on time minimal while delivering consistent macros across all portions.

Is Garlicky Baked Shrimp good for muscle gain?

At 44g protein and 411 calories per serving, this recipe is well-suited for muscle gain phases where high protein intake is the priority. The 53g carbs support post-workout recovery without requiring additional carb sources.

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