Low Calorie Meal Prep Sweet Chili Shrimp Bowls – Simple, Fresh, and Flavor-Packed

If you’re looking for a meal prep that actually tastes exciting, these sweet chili shrimp bowls are a win. They’re light, quick to put together, and full of fresh flavor without a ton of calories. The sweet heat of the sauce pairs perfectly with crisp veggies and fluffy rice or cauliflower rice.

You can build them ahead for the week and still look forward to lunch every time. Expect big flavor, fast cooking, and easy cleanup.

Low Calorie Meal Prep Sweet Chili Shrimp Bowls - Simple, Fresh, and Flavor-Packed

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Shrimp: 1.5 pounds large raw shrimp, peeled and deveined, tails off
• Sweet chili sauce: 1/2 cup (store-bought or homemade)
• Low-sodium soy sauce or tamari: 1 tablespoon
• Lime juice: 1 tablespoon, fresh
• Garlic: 2 cloves, minced
• Ginger: 1 teaspoon, grated (optional but recommended)
• Sesame oil: 1 teaspoon (for flavor; optional)
• Avocado or olive oil: 1 tablespoon (for cooking)
• Rice or base: 3 cups cooked white rice, brown rice, or cauliflower rice
• Vegetables: 2 cups broccoli florets, 1 red bell pepper (sliced), 1 cup shredded carrots, 1 cup snap peas (optional)
• Green onions: 3, thinly sliced
• Cilantro: Small handful, chopped (optional)
• Sesame seeds: 1 tablespoon (optional)
• Salt and pepper: To taste

Method

 

1. Cook your base: Make your rice or cauliflower rice according to package directions. Fluff and set aside. For lower calories, choose cauliflower rice or a half-and-half mix with regular rice.
2. Prep the shrimp: Pat shrimp dry with paper towels. Season lightly with salt and pepper. Dry shrimp sear better and won’t steam.
3. Make the sauce: In a small bowl, whisk sweet chili sauce, soy sauce, lime juice, garlic, ginger, and sesame oil. Taste and adjust salt or lime to your preference.
4. Cook the vegetables: Heat a large nonstick skillet over medium-high. Add 1–2 teaspoons oil. Stir-fry broccoli, bell pepper, carrots, and snap peas for 3–4 minutes until crisp-tender. Season with a pinch of salt. Remove to a plate.
5. Sear the shrimp: Add remaining oil to the skillet. When hot, add shrimp in a single layer. Cook 1–2 minutes per side until just opaque and curled.
6. Glaze with sauce: Reduce heat to medium. Pour in the sauce and toss to coat for 30–60 seconds, just until glossy and heated through. Do not overcook or the shrimp will turn rubbery.
7. Assemble bowls: Divide the rice or base among 4 meal prep containers. Top with sautéed vegetables and sweet chili shrimp. Spoon any extra sauce from the pan over the bowls.
8. Finish and garnish: Sprinkle with green onions, cilantro, and sesame seeds. Add a lime wedge if you like a fresh squeeze before eating.
9. Cool before sealing: Let bowls cool 10–15 minutes, then seal and refrigerate.

Why This Recipe Works

This recipe focuses on high-protein shrimp and fresh vegetables, so each bowl feels satisfying without weighing you down. The sweet chili sauce adds bold flavor with minimal ingredients, which keeps prep simple.

You’ll cook the shrimp in minutes, then toss everything into bowls that reheat well. It’s designed for meal prep: straightforward steps, minimal chopping, and ingredients that hold up across a few days.

The portions are balanced: protein, fiber, and a bit of healthy fat for staying power. You can also adjust the base to your goals—white rice, brown rice, or cauliflower rice all work.

It’s flexible, budget-friendly, and equally good warm or cold.

What You’ll Need

• Shrimp: 1.5 pounds large raw shrimp, peeled and deveined, tails off
• Sweet chili sauce: 1/2 cup (store-bought or homemade)
• Low-sodium soy sauce or tamari: 1 tablespoon
• Lime juice: 1 tablespoon, fresh
• Garlic: 2 cloves, minced
• Ginger: 1 teaspoon, grated (optional but recommended)
• Sesame oil: 1 teaspoon (for flavor; optional)
• Avocado or olive oil: 1 tablespoon (for cooking)
• Rice or base: 3 cups cooked white rice, brown rice, or cauliflower rice
• Vegetables: 2 cups broccoli florets, 1 red bell pepper (sliced), 1 cup shredded carrots, 1 cup snap peas (optional)
• Green onions: 3, thinly sliced
• Cilantro: Small handful, chopped (optional)
• Sesame seeds: 1 tablespoon (optional)
• Salt and pepper: To taste

Instructions

1. Cook your base: Make your rice or cauliflower rice according to package directions. Fluff and set aside. For lower calories, choose cauliflower rice or a half-and-half mix with regular rice.
2. Prep the shrimp: Pat shrimp dry with paper towels.

   Season lightly with salt and pepper. Dry shrimp sear better and won’t steam.

3. Make the sauce: In a small bowl, whisk sweet chili sauce, soy sauce, lime juice, garlic, ginger, and sesame oil. Taste and adjust salt or lime to your preference.
4. Cook the vegetables: Heat a large nonstick skillet over medium-high.

   Add 1–2 teaspoons oil. Stir-fry broccoli, bell pepper, carrots, and snap peas for 3–4 minutes until crisp-tender. Season with a pinch of salt.

   Remove to a plate.

5. Sear the shrimp: Add remaining oil to the skillet. When hot, add shrimp in a single layer. Cook 1–2 minutes per side until just opaque and curled.
6. Glaze with sauce: Reduce heat to medium.

   Pour in the sauce and toss to coat for 30–60 seconds, just until glossy and heated through. Do not overcook or the shrimp will turn rubbery.

7. Assemble bowls: Divide the rice or base among 4 meal prep containers. Top with sautéed vegetables and sweet chili shrimp. Spoon any extra sauce from the pan over the bowls.
8. Finish and garnish: Sprinkle with green onions, cilantro, and sesame seeds.

   Add a lime wedge if you like a fresh squeeze before eating.

9. Cool before sealing: Let bowls cool 10–15 minutes, then seal and refrigerate.

Storage Instructions

• Refrigerator: Store in airtight containers for up to 3 days.
• Freezer: You can freeze the cooked shrimp and veggies separately from the rice for up to 2 months. Thaw overnight in the fridge.
• Reheating: Microwave for 60–90 seconds, just until warm. Avoid overheating to keep the shrimp tender.
• Cold option: These bowls also taste great cold, especially with cauliflower rice. Add extra lime for brightness.

Benefits of This Recipe

• Low calorie, high protein: Shrimp is lean, so you get satisfying protein with fewer calories.
• Quick cooking: From prep to packed, you can be done in about 30 minutes.
• Meal prep friendly: Components hold texture well for a few days, especially the vegetables.
• Customizable carbs: Choose cauliflower rice, brown rice, or a mix to fit your needs.
• Big flavor, simple ingredients: Sweet chili sauce brings sweetness and heat without a long ingredient list.

What Not to Do

• Don’t overcook the shrimp. They only need a couple of minutes per side.

  Dry, tough shrimp will ruin the bowl.

• Don’t sauce too early. Glaze at the end to keep the shrimp seared and the sauce bright.
• Don’t overcrowd the pan. Cook shrimp in batches if needed to get good color.
• Don’t seal hot containers. Steam creates condensation and makes everything soggy. Let them cool first.
• Don’t skip seasoning the veggies. A pinch of salt helps their flavor pop, even with sauce.

Variations You Can Try

• Ultra-light bowl: Use cauliflower rice only, and add cucumbers and shredded cabbage for a fresh crunch. Keep the sauce amount moderate.
• High-fiber swap: Use brown rice or quinoa.

  Add edamame for extra protein and fiber.

• Spicier version: Stir in a teaspoon of sriracha or chili flakes to the sauce.
• Tropical twist: Add diced pineapple or mango. The sweetness pairs well with the chili sauce.
• No-soy option: Use coconut aminos in place of soy or tamari.
• Extra veggies: Zucchini, mushrooms, or baby corn cook fast and fit right in.
• Different protein: Try chicken breast or tofu. Adjust cooking time as needed.

FAQ

How many calories are in a bowl?

It depends on your base and sauce amount.

With 3/4 cup cooked rice, 6 ounces shrimp, plenty of veggies, and a moderate glaze, you’ll typically land around 350–450 calories per bowl. Using cauliflower rice can bring it closer to 250–320 calories.

Can I use frozen shrimp?

Yes. Thaw completely in the fridge or under cold running water, then pat very dry.

Excess moisture prevents searing and dilutes the sauce.

What’s the best sweet chili sauce?

Any store brand works. For lower sugar, look for “light” or reduced-sugar versions. You can also make a quick homemade version with chili sauce, a little honey or sweetener, rice vinegar, and garlic.

How do I keep the veggies crisp?

Cook them quickly over medium-high heat and pull them when just tender.

Don’t cover the pan while they cool, and avoid over-steaming in the microwave by reheating gently.

Is this recipe gluten-free?

Use tamari or coconut aminos and check your sweet chili sauce label. Most are gluten-free, but verify to be sure.

Can I make it ahead for the whole week?

Three days is the sweet spot for seafood. If you need more days, prep the components and freeze portions of shrimp and rice.

Add fresh vegetables midweek for best texture.

What if I don’t like cilantro?

Skip it or swap with fresh basil or mint for a different twist. Green onions alone add plenty of brightness.

Wrapping Up

These Low Calorie Meal Prep Sweet Chili Shrimp Bowls prove that meal prep doesn’t have to be boring. You get bold flavor, simple steps, and easy portions that fit your goals.

Keep it light with cauliflower rice, or go classic with brown or white rice. Either way, you’ll have a fresh, satisfying lunch ready to go—without spending hours in the kitchen.