PF
A vibrant Cajun shrimp boil with seasoned potatoes and corn, perfect for a seafood feast.
Stovetop~35 minComplexity

Shrimp Boil

This Shrimp Boil delivers 28g protein and 441 calories per serving — a traditional format that's hard to mess up across 6 servings. One stovetop pot handles the entire batch, leaving minimal cleanup after meal prep. Straightforward carb and protein ratio works for most training phases without requiring macro adjustments.

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Ingredients

6 servings
  • Potato, Baby(454g)
  • Corn, Sweet, Frozen
  • Yellow Onion
  • Unsalted Butter(60g)
  • Olive oil(30g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Garlic(240g)
  • Old Bay seasoning blend(15g)
  • Shrimp(454g)
  • Andouille Sausage, Pork, Smoked(340g)
  • Unsalted Butter(60g)
  • Garlic(120g)
  • 1 pinch cracked pepper
  • Parsley, Fresh(15g)
  • Green Onion (Scallion)(15g)
  • Lemon

Instructions

  1. 1Fill a large pot with salted water and bring to a boil over high heat. Add the baby potatoes and onion, cook 5 minutes until potatoes begin to soften.
  2. 2Add the frozen corn to the pot, stir well, and continue boiling for 5–7 minutes until the potatoes are just tender but still hold their shape. Drain well in a colander.
  3. 3Slice the andouille sausage into ½-inch rounds. Heat 1 tablespoon olive oil in a large skillet over medium-high heat, add the sausage, and cook 3–4 minutes until lightly browned on both sides. Transfer to a plate.
  4. 4In the same skillet, add the shrimp and remaining olive oil over medium-high heat. Cook 2–3 minutes per side until the shrimp turn opaque and firm, then remove to a plate.
  5. 5In a small bowl, whisk together the melted butter, minced fresh garlic, and Old Bay seasoning until combined. Add the drained potatoes, corn, cooked sausage, and cooked shrimp to a large mixing bowl, pour the butter mixture over top, and gently toss until all ingredients are evenly coated.
  6. 6Divide the shrimp boil evenly into 6 airtight containers while hot. Top each portion with fresh parsley, sliced green onions, and a squeeze of fresh lemon juice before serving, or pack the lemon wedges and garnishes separately for assembly at mealtime.

Nutrition — Per Serving

441

calories

28g

protein

38g

fat

Carbohydrates
36g
Saturated fat
6.2g
Sodium
578 mg
Dietary fiber
3.6g

6 servings per batch · ~301g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Shrimp Boil have per serving?

Each serving delivers 28g of protein and 441 calories, with 38g fat and 36g carbs. The fat content reflects the butter-based cooking method, which adds flavor while keeping protein intake solid.

How long does Shrimp Boil take to prep?

Quick prep on the stovetop makes 6 servings in one batch, so this is an efficient way to prepare a full week of dinners with minimal hands-on time. The one-pot format also simplifies cleanup.

Is Shrimp Boil good for muscle gain?

At 28g protein and 441 calories per serving, this recipe provides moderate protein with moderate calories that work well as part of a balanced training diet. The carbs and fats support energy levels during muscle gain phases without excessive calorie surplus.

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