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
- 1Place a rack in the center of the oven and preheat the oven to 400 degrees F. For easy cleanup, line a large rimmed baking sheet with foil and coat with nonstick spray. Place the broccoli florets in the center of the sheet pan.
- 2In a small bowl or large liquid measuring cup, whisk together the soy sauce, rice vinegar, olive oil, honey, water, garlic, and ginger. Drizzle the broccoli with half of the sauce. Toss to combine. Bake for 20 to 22 minutes, until the broccoli tender, tossing once halfway through.
- 3Add the shrimp to the sheet pan and pour half of the remaining sauce over the top, reserving half for drizzling later. Toss to combine, then spread everything into an even layer. Return to the oven and cook just until the shrimp is cooked through, about 5 to 6 minutes. The shrimp will turn from gray-blue to pink and opaque. Remove from the oven. Sprinkle with sesame seeds and green onion. Enjoy immediately with prepared rice or quinoa and a drizzle of the remaining sauce.
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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