Low Calorie Meal Prep Garlic Parmesan Shrimp Bowls – Easy, Fresh, and Satisfying

These shrimp bowls are quick to make, big on flavor, and light enough for any weekday lunch. You get juicy garlic shrimp, a sprinkle of Parmesan, and a bright lemon finish over fluffy cauliflower rice or light grains. Everything comes together in under 30 minutes.

The best part: they reheat well and stay fresh for days. If you’re looking for a low-calorie meal prep that doesn’t taste like a compromise, this one checks all the boxes.

Low Calorie Meal Prep Garlic Parmesan Shrimp Bowls - Easy, Fresh, and Satisfying

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1.25 pounds raw shrimp, peeled and deveined (medium or large)
• 1 tablespoon olive oil (plus 1 teaspoon for veggies)
• 4 cloves garlic, minced
• 1/4 cup grated Parmesan cheese (finely grated)
• 1 lemon (zest and juice)
• 1/2 teaspoon crushed red pepper flakes (optional)
• 1 teaspoon Italian seasoning or dried oregano
• Salt and black pepper, to taste
• 4 cups cauliflower rice (fresh or frozen), or 2 cups cooked quinoa/brown rice
• 2 cups broccoli florets, small bite-size pieces
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh parsley, chopped
• Nonstick spray (optional)

Method

 

1. Prep the shrimp: Pat the shrimp dry with paper towels. Toss with a pinch of salt, pepper, and the Italian seasoning. Set aside.
2. Cook the base: If using cauliflower rice, heat a large nonstick skillet over medium-high. Add 1 teaspoon olive oil or a quick spray, then cook the cauliflower rice for 4–6 minutes until just tender. Season with salt and pepper. If using quinoa or brown rice, warm and season lightly with salt, pepper, and a squeeze of lemon.
3. Sauté the veggies: In the same pan, add the broccoli with a splash of water. Cover and steam-sauté for 3–4 minutes until bright green and crisp-tender. Add the cherry tomatoes and cook 1 minute more. Remove to a bowl.
4. Cook the shrimp: Wipe the pan if needed and return to medium heat. Add 1 tablespoon olive oil. Add the garlic and red pepper flakes, stirring for 20–30 seconds until fragrant (don’t brown it). Add the shrimp in a single layer. Cook 1.5–2 minutes per side until opaque and pink.
5. Finish with flavor: Take the pan off the heat. Add lemon zest, a good squeeze of lemon juice, and the Parmesan. Toss to coat. Taste and adjust salt, pepper, or lemon.
6. Assemble bowls: Divide the cauliflower rice or grains among 4 meal prep containers. Top with broccoli, tomatoes, and shrimp. Sprinkle with parsley. Add an extra pinch of Parmesan if you like.
7. Cool and store: Let bowls cool uncovered for 10–15 minutes before sealing. This helps avoid condensation and soggy textures.

What Makes This Special

These bowls balance flavor and nutrition without feeling fussy. The shrimp cook in minutes, and the garlic-Parmesan combo adds rich flavor with minimal calories.

You can customize the base—cauliflower rice if you want ultra-light, or quinoa/brown rice for more staying power. It’s designed for meal prep, so you’ll get multiple meals with consistent taste and texture. Plus, it uses simple ingredients you can find anywhere.

Ingredients

• 1.25 pounds raw shrimp, peeled and deveined (medium or large)
• 1 tablespoon olive oil (plus 1 teaspoon for veggies)
• 4 cloves garlic, minced
• 1/4 cup grated Parmesan cheese (finely grated)
• 1 lemon (zest and juice)
• 1/2 teaspoon crushed red pepper flakes (optional)
• 1 teaspoon Italian seasoning or dried oregano
• Salt and black pepper, to taste
• 4 cups cauliflower rice (fresh or frozen), or 2 cups cooked quinoa/brown rice
• 2 cups broccoli florets, small bite-size pieces
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh parsley, chopped
• Nonstick spray (optional)

Instructions

1. Prep the shrimp: Pat the shrimp dry with paper towels.

   Toss with a pinch of salt, pepper, and the Italian seasoning. Set aside.

2. Cook the base: If using cauliflower rice, heat a large nonstick skillet over medium-high. Add 1 teaspoon olive oil or a quick spray, then cook the cauliflower rice for 4–6 minutes until just tender.

   Season with salt and pepper. If using quinoa or brown rice, warm and season lightly with salt, pepper, and a squeeze of lemon.

3. Sauté the veggies: In the same pan, add the broccoli with a splash of water. Cover and steam-sauté for 3–4 minutes until bright green and crisp-tender.

   Add the cherry tomatoes and cook 1 minute more. Remove to a bowl.

4. Cook the shrimp: Wipe the pan if needed and return to medium heat. Add 1 tablespoon olive oil.

   Add the garlic and red pepper flakes, stirring for 20–30 seconds until fragrant (don’t brown it). Add the shrimp in a single layer. Cook 1.5–2 minutes per side until opaque and pink.

5. Finish with flavor: Take the pan off the heat.

   Add lemon zest, a good squeeze of lemon juice, and the Parmesan. Toss to coat. Taste and adjust salt, pepper, or lemon.

6. Assemble bowls: Divide the cauliflower rice or grains among 4 meal prep containers.

   Top with broccoli, tomatoes, and shrimp. Sprinkle with parsley. Add an extra pinch of Parmesan if you like.

7. Cool and store: Let bowls cool uncovered for 10–15 minutes before sealing.

   This helps avoid condensation and soggy textures.

How to Store

• Refrigerator: Store in airtight containers for up to 3 days.
• Freezer: You can freeze the cauliflower rice and veggies with shrimp for up to 1 month, but texture is best fresh. If freezing, slightly undercook the shrimp to avoid rubbery reheats.
• Reheat: Microwave on medium power for 60–90 seconds, stirring halfway. Add a squeeze of fresh lemon after heating to brighten flavors.
• Keep it crisp: If possible, store tomatoes separately and add after reheating to keep them fresh.

Why This is Good for You

• High protein, low calorie: Shrimp packs lean protein that keeps you full with minimal calories.
• Light but satisfying: Parmesan and garlic deliver bold flavor, so you need less oil or heavy sauces.
• Veggie-forward: Cauliflower rice and broccoli add fiber and micronutrients without weighing you down.
• Smart carbs: If you use quinoa or brown rice, you’ll get complex carbohydrates and extra fiber.
• Heart-friendly fats: A small amount of olive oil gives you healthy monounsaturated fats.

What Not to Do

• Don’t overcook the shrimp. They turn rubbery fast.

  Pull them as soon as they’re just pink and opaque.

• Don’t drown the pan in oil. You only need a little. Too much adds calories without improving flavor.
• Don’t skip drying the shrimp. Moisture prevents browning and dilutes the garlic-Parmesan coating.
• Don’t add Parmesan too early. Add off heat so it melts gently and coats the shrimp instead of clumping.
• Don’t pack containers while hot. Let them cool to avoid condensation and soggy bases.

Recipe Variations

• Zoodle Swap: Use zucchini noodles as your base. Sauté lightly to keep them from getting watery.
• Spicy Cajun: Replace Italian seasoning with Cajun seasoning and add extra red pepper flakes.
• Herb Upgrade: Stir in fresh basil, dill, or chives with the parsley for a garden-fresh finish.
• Creamy Light: Add 2 tablespoons plain Greek yogurt off heat with the Parmesan and lemon for a tangy, creamy coating.
• Extra Veg: Add asparagus, snap peas, or sautéed spinach for more volume and nutrients.
• Grain Bowl: Go half cauliflower rice, half quinoa to keep calories low while boosting texture and staying power.
• Dairy-Free: Skip the Parmesan and finish with nutritional yeast and extra lemon zest for a cheesy vibe without dairy.

FAQ

How many calories are in each bowl?

Calories vary with your base and Parmesan amount.

Using cauliflower rice, a light sprinkle of Parmesan (about 1 tablespoon), and the olive oil listed, each bowl generally lands around 300–350 calories. Using quinoa or brown rice will raise it by 100–150 calories per serving.

Can I use frozen shrimp?

Yes. Thaw completely in the fridge overnight or under cold running water for 10–15 minutes.

Pat very dry before cooking to avoid steaming and to help the garlic-Parmesan cling.

What’s the best pan for this?

A large nonstick skillet works great for minimal oil and easy cleanup. A stainless steel pan also works—just preheat well and add the shrimp to a hot, lightly oiled surface to prevent sticking.

Can I make this without cheese?

Absolutely. Skip the Parmesan and use a little extra lemon zest, a pinch of salt, and nutritional yeast if you want a cheesy flavor.

The garlic and herbs will still deliver big flavor.

How do I avoid watery cauliflower rice?

Use high heat, don’t overcrowd the pan, and cook just until tender. If it seems wet, spread it in the pan for another minute to let steam escape. Season at the end to keep it from shedding moisture early.

Is this good for keto or low-carb?

Yes, if you use cauliflower rice, this is very low in carbs and fits most low-carb or keto approaches.

Check your Parmesan and seasonings to ensure they align with your plan.

Can I meal prep this for the whole week?

It’s best within 3 days for ideal shrimp texture. If you need 5 days, prep the base and veggies for the whole week and cook the shrimp fresh midweek, or freeze two portions and thaw overnight before reheating.

What if I only have pre-cooked shrimp?

You can still make it. Warm the garlic in oil, add lemon zest and juice, then toss in the pre-cooked shrimp just until heated, about 1 minute.

Add Parmesan off heat and serve. Avoid overcooking.

Wrapping Up

Low Calorie Meal Prep Garlic Parmesan Shrimp Bowls give you fast prep, bold flavor, and a light, satisfying meal you’ll actually look forward to. With a flexible base and easy add-ins, you can tailor it to your week.

Keep the shrimp tender, finish with lemon, and portion while cool for the best results. Meal prep should feel simple and taste great—this recipe does both.