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Close-up of shrimp cocktail in a cup with a plastic spoon on a wooden table outdoors in Seattle.
Stovetop~50 minComplexity

Shrimp and Grits

This Shrimp and Grits delivers 47g protein and 628 calories per serving — substantial enough to fuel a heavy training day without leaving you hungry. Preps 4 servings in one stovetop session, combining carbs and protein in proportions that support muscle recovery. High calorie content makes it useful for training blocks where you're prioritizing performance over fat loss.

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Ingredients

4 servings
  • Low Sodium Chicken Broth(1080g)
  • Grits, Stone-Ground, Dry(240g)
  • Whole Milk(240g)
  • Unsalted Butter(90g)
  • Cheddar Cheese(240g)
  • 1 teaspoon kosher salt
  • Bacon
  • Shrimp(454g)
  • Paprika, Smoked(5g)
  • Cayenne Pepper, Ground(3g)
  • Garlic
  • Tomato Paste(30g)
  • Tomato, Cherry
  • Bell Pepper
  • Green Onion (Scallion)
  • Parsley, Fresh(60g)
  • Lemon Wedges, For Serving

Instructions

  1. 1Bring the chicken broth to a boil in a medium saucepan over high heat. Slowly whisk in the grits while stirring constantly to prevent lumps. Reduce heat to low, cover, and simmer for 20–25 minutes, stirring often, until the grits are thick, creamy, and tender with no gritty texture.
  2. 2Stir the milk, butter, and sharp cheddar into the cooked grits until completely smooth and creamy. Cover and keep warm over low heat.
  3. 3Heat a large skillet over medium heat. Add the bacon and cook for 5–7 minutes, stirring occasionally, until crispy and the fat is rendered. Transfer the bacon to a paper towel–lined plate using a slotted spoon, leaving 2 tablespoons of bacon fat in the skillet.
  4. 4Add the shrimp to the bacon fat and season with smoked paprika, cayenne pepper, and salt. Cook for 1–2 minutes per side over medium heat until the shrimp turns opaque pink with no translucent centers. Transfer to a plate.
  5. 5Add the fresh garlic to the same skillet and cook over medium heat for about 1 minute, stirring, until fragrant. Stir in the tomato paste and cook for 1 minute until it darkens and caramelizes slightly.
  6. 6Add the cherry tomatoes, bell pepper, and chicken broth to the skillet, scraping up any browned bits from the bottom. Cook over medium heat for 3–5 minutes until the tomatoes soften and the sauce thickens slightly. Whisk in the remaining butter until the sauce is glossy.
  7. 7Return the cooked shrimp and bacon to the skillet, toss to coat in the sauce, then stir in the green onions and fresh parsley.
  8. 8Divide the grits evenly into 4 shallow bowls while hot. Top each with the shrimp mixture and sauce, then serve immediately.

Nutrition — Per Serving

628

calories

47g

protein

42g

fat

Carbohydrates
56g
Saturated fat
12.8g
Sodium
920 mg
Dietary fiber
4.2g

4 servings per batch · ~611g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Shrimp and Grits have per serving?

Each serving contains 47g of protein and 628 calories, with 42g fat and 56g carbs completing the macros. This is a protein-rich comfort food option that balances substantial carbs with high protein content.

How long does Shrimp and Grits take to prep?

Quick prep on the stovetop produces 4 servings, so this classic dish fits into an efficient meal prep routine without requiring special equipment or extended cooking time. One batch provides multiple dinners throughout your training week.

Is Shrimp and Grits good for muscle gain?

At 47g protein and 628 calories per serving, this recipe delivers high protein alongside significant carbs ideal for post-workout recovery and muscle gain phases. The carbohydrate content from grits pairs well with training days requiring glycogen replenishment.

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