
Sheet Pan Shrimp and Broccoli
This Sheet Pan Shrimp and Broccoli delivers 35g protein and 391 calories per serving — a high-protein, lower-calorie option for aggressive cuts. Batch-preps 4 servings in minimal time on the stovetop, giving you a filling meal that won't overshoot your daily calorie target. Built for maintaining muscle while dropping body fat.
Ingredients
- •Broccoli(1200g)
- •Soy Sauce, Low Sodium(80g)
- •Vinegar, Rice(45g)
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Honey(30g)
- •2 tablespoons water
- •Garlic(15g)
- •Ginger, Fresh Root(15g)
- •Red pepper flakes(1g)
- •Shrimp(454g)
- •Sesame seeds(30g)
- •Green Onion (Scallion)(60g)
Instructions
- 1Mince the fresh garlic and ginger root, then whisk together in a small bowl with the soy sauce, rice vinegar, olive oil, honey, and red pepper flakes until combined.
- 2Heat 1 tablespoon of olive oil in a large skillet over medium-high heat for 1 minute until shimmering, then add the broccoli florets in a single layer. Cook 4–5 minutes without stirring until the bottoms turn golden brown, then toss and cook another 3–4 minutes until the broccoli is tender-crisp with charred edges.
- 3Push the broccoli to the sides of the skillet and add the raw shrimp to the center in a single layer. Cook 2–3 minutes over medium-high heat without moving them until the undersides turn pink, then flip and cook 2–3 minutes more until the shrimp are opaque throughout and reach an internal temperature of 145°F.
- 4Pour the garlic-ginger sauce over the shrimp and broccoli, tossing gently to coat. Cook 1–2 minutes over medium heat, stirring occasionally, until the sauce is heated through and coats everything evenly.
- 5Remove from heat and sprinkle the sesame seeds and chopped green onions over the top.
- 6Divide the shrimp and broccoli evenly into 4 airtight containers while hot, portioning the sauce equally among them.
- 7Store in the refrigerator for up to 4 days and reheat gently in a skillet over medium heat for 2–3 minutes before serving with rice or quinoa.
Nutrition — Per Serving
391
calories
35g
protein
17g
fat
- Carbohydrates
- 32g
- Saturated fat
- 2.6g
- Sodium
- 959 mg
- Dietary fiber
- 9.4g
4 servings per batch · ~494g each
Macro data sourced from USDA FoodData Central
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How much protein does Sheet Pan Shrimp and Broccoli have per serving?
Each serving delivers 35g of protein and 391 calories with 17g fat and 32g carbs. This macro profile skews toward protein and fat while keeping carbs moderate, making it efficient for hitting protein targets on a tighter calorie budget.
How long does Sheet Pan Shrimp and Broccoli take to prep?
Quick prep designation with 4 servings cooked on a single stovetop sheet pan means you're looking at minimal hands-on time. Batch-prepping this way gives you four ready-to-eat meals with virtually no assembly work during the week.
Is Sheet Pan Shrimp and Broccoli good for muscle gain?
At 35g protein per serving, this recipe works as a solid secondary meal for muscle gain phases when paired with higher-protein anchors elsewhere in your day. The balanced 391 calories and moderate carbs make it a flexible addition without overshooting your energy intake.
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