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.
Ingredients
- •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
- 1Preheat oven to 425°F.
- 2In a medium mixing bowl, add the shrimp, garlic, and white wine and toss to combine. Transfer the shrimp mixture to a 9 x 13-inch baking dish, and spread the shrimp out in an even layer. Season with with salt and pepper.
- 3Rinse out the mixing bowl, then add the melted butter and Panko, and use a fork to stir everything together until it’s evenly combined. With your fingers, sprinkle the mixture evenly in the baking dish over the shrimp.
- 4Transfer dish to oven and bake for about 7 minutes, or until the shrimp are just turning pink. Switch the oven over to the “high” broiler setting. Then broil the shrimp for 2-3 more minutes or until they are totally pink and cooked through, and the Panko starts to toast and turn slightly golden.
- 5Remove and drizzle the lemon juice evenly over the shrimp, and sprinkle on the parsley. Serve immediately.
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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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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