
Old Bay Shrimp and Sausage Sheet Pan Dinner
This Old Bay Shrimp and Sausage Sheet Pan Dinner delivers 29g protein and 565 calories per serving — solid for mixed protein days. Six servings prepare quickly on the stovetop, giving you a balanced dinner that covers your protein needs without excess prep time.
Ingredients
- •Asparagus(454g)
- •Shallot
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 teaspoon kosher salt
- •Sausage, Chicken, Italian(340g)
- •Shrimp(454g)
- •Freshly Cracked Black Pepper, To Taste
- •Old Bay seasoning blend(10g)
- •Lemon
- •Egg, Whole, Large
- •Garlic
- •2 Teaspoons Lemon Zest, (From 1 Medium Lemon)
- •Lemon Juice, Fresh(15g)
- •1 teaspoon kosher salt
- •Olive oil(240g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
Instructions
- 1Slice the Italian chicken sausage into ½-inch-thick rounds. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat for 1–2 minutes until shimmering, then add the sausage and cook for 5–6 minutes, stirring occasionally, until browned on both sides and cooked through. Transfer to a plate.
- 2In the same skillet, add the asparagus and shallots with ½ tablespoon olive oil over medium-high heat. Cook for 4–5 minutes, stirring occasionally, until asparagus begins to soften and shallots are translucent at the edges.
- 3Add the shrimp to the skillet, season the entire mixture with Old Bay seasoning, salt, and pepper. Squeeze fresh lemon juice over everything and toss to combine. Cook for 3–4 minutes over medium-high heat, stirring frequently, until the shrimp turns pink and opaque and reaches an internal temperature of 145°F.
- 4Return the cooked sausage to the skillet and toss everything together. Cook for 1 minute over medium heat until warmed through. Remove from heat.
- 5While the protein and vegetables cook, prepare the aioli: add the egg, minced garlic, lemon zest, lemon juice, and a pinch of salt to a wide-mouth jar. Place an immersion blender blade at the bottom of the jar in the OFF position, then turn to low speed for 30 seconds without moving the blender. Slowly raise the blender to the top of the mixture over 20–30 seconds, then move it up and down for 30–60 seconds until thick and fully emulsified.
- 6Divide the shrimp, sausage, and vegetable mixture evenly into 6 airtight containers while hot, leaving space at the top for cooling.
- 7Portion the aioli into 6 small containers or spoon 2–3 tablespoons into each main container alongside the shrimp mixture.
- 8Allow containers to cool to room temperature before sealing and refrigerating for up to 4 days. Reheat gently over medium heat or in the microwave at 50% power for 2–3 minutes until warmed through.
Nutrition — Per Serving
565
calories
29g
protein
46g
fat
- Carbohydrates
- 12g
- Saturated fat
- 6.5g
- Sodium
- 346 mg
- Dietary fiber
- 2.0g
6 servings per batch · ~255g each
Macro data sourced from USDA FoodData Central
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How much protein does Old Bay Shrimp and Sausage Sheet Pan Dinner have per serving?
Each serving delivers 29g of protein and 565 calories with 46g fat and 12g carbs. This is a high-fat, low-carb option suited for keto or fat-adapted training phases.
How long does Old Bay Shrimp and Sausage Sheet Pan Dinner take to prep and how many servings does it make?
Quick prep time on the stovetop yields 6 servings, making it efficient for weekly dinner prep with minimal active cooking time. The sheet pan method allows you to cook protein and vegetables simultaneously.
Is Old Bay Shrimp and Sausage Sheet Pan Dinner good for muscle gain?
At 29g protein and 565 calories per serving, this recipe works as a component in a muscle-gain meal plan but falls slightly short of ideal single-meal protein targets at 45-50g. Pair it with a carb-heavy side like rice or potatoes to boost total calories and carbs for post-workout recovery.
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