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StovetopComplexity

Shrimp Orzo

Shrimp Orzo packs 35g protein into 388 calories per serving, making it one of the leanest dinner options for volume eaters. Six servings batch-cook in minutes on the stovetop, stretching your prep session further than most seafood recipes. Ideal for trainees tracking macros who want a full-sized dinner without sacrificing protein or blowing out their calorie ceiling.

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Ingredients

6 servings
  • Shrimp(567g)
  • ½ teaspoon ground black pepper
  • ¼ teaspoon kosher salt
  • Olive oil(15g)

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

  • Yellow Onion
  • Garlic(180g)
  • Asparagus(454g)
  • Pasta, Orzo, Whole Wheat, Dry(227g)
  • Low Sodium Chicken Broth(600g)
  • Lemon(60g)
  • Parmesan Cheese(120g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • Parsley, Fresh(30g)
  • Lemon

Instructions

  1. 1Place a rack in the center of your oven and preheat the oven to 400 degrees F. Place the shrimp in a small bowl, sprinkle with pepper and salt, and set aside.
  2. 2Heat the olive oil in a large, oven-proof skillet or Dutch oven with a tight-fitting lid over medium. Add the onion and cook, stirring often, until the onion is soft and translucent, about 3-4 minutes. Stir in the garlic and cook until fragrant, about 30 seconds, then stir in the orzo. Increase the heat to medium high and cook the orzo until it's lightly browned and smells toasty, about 2 minutes.
  3. 3Add the chicken broth. Bring the liquid to a boil. Stir with a wooden spoon, scraping the bottom of the pan so that you loosen any stuck pasta. Cover the pan, reduce the heat to a simmer, and let cook 5 minutes. Remove the lid and stir, scraping the bottom of the pan again. Add the asparagus, recover, then continue cooking until the pasta is just becoming tender, about 10 minutes. The pasta will look a little liquidy. Stir in the lemon zest, lemon juice, ¼ cup of the Parmesan, parsley, and the seasoned shrimp. Sprinkle the remaining ¼ cup Parmesan over the top.
  4. 4Bake the pasta, uncovered, just until the shrimp are cooked through, about 8 - 10 minutes. The shrimp will be pink, fairly firm, and opaque—do not overcook. Sprinkle with additional chopped parsley and garnish with lemon wedges. Serve immediately.

Nutrition — Per Serving

388

calories

35g

protein

10g

fat

Carbohydrates
44g
Saturated fat
3.7g
Sodium
615 mg
Dietary fiber
6.1g

6 servings per batch · ~376g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Shrimp Orzo have per serving?

Each serving contains 35g of protein and 388 calories, with 10g fat and 44g carbs. This delivers a strong protein-to-calorie ratio alongside meaningful carbohydrates for energy.

How long does Shrimp Orzo take to make?

Shrimp Orzo is quick prep and batch-makes 6 servings, giving you multiple meals from one stovetop session. This efficiency makes it a solid choice for weekly meal prep routines.

Is Shrimp Orzo good for muscle gain?

At 35g protein and 388 calories with 44g carbs per serving, Shrimp Orzo is well-suited for muscle gain phases where post-workout carbohydrate replenishment matters. The balanced macros support both protein synthesis and glycogen restoration.

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