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
- 1Preheat the oven to 400°F with a rack in the center position. Line a large rimmed sheet pan with parchment paper.
- 2In a large bowl, toss the asparagus and shallots together with the olive oil and ½ teaspoon of the salt. Spread on the prepared sheet pan along with the sausage. Roast in the oven for 10 minutes.
- 3Remove the sheet pan from the oven and add shrimp. Season the entire sheet pan all over with the remaining ½ teaspoon salt, freshly ground pepper, Old Bay Seasoning, and squeeze the lemon over the top, gently toss to combine. Roast until the vegetables are tender and the shrimp is pink, opaque, and cooked through, about 6-7 minutes more.
- 4Meanwhile, make the aioli. In a (16 ounce) wide-mouth Mason jar add in order, the egg, garlic, lemon zest, lemon juice, salt then pour in the oil. With the immersion blender in the OFF mode, place the blade at the bottom of the jar, holding it straight up. Turn the immersion blender on low, keeping the blade at the bottom of the jar until the aioli starts to come together, about 30 seconds. Once the aioli begins to form, slowly raise the immersion blender up to the top of the oil line. Once you have reached the top, move the blade slowly up and down for 30-60 seconds until the remaining oil has been incorporated and a thick consistency has been achieved.
- 5Serve the shrimp, sausage and vegetables warm, with the aioli alongside.
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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