High Protein Garlic Shrimp & Rice Bowls – Simple, Fresh, and Satisfying
These garlic shrimp and rice bowls hit that sweet spot between quick and genuinely delicious. They’re loaded with juicy, garlicky shrimp, fluffy rice, and bright, fresh toppings that keep every bite interesting. The prep is minimal, the cook time is short, and the flavor payoff is big.
If you’re looking for a weeknight dinner that feels polished without any fuss, this one is a winner. It also packs serious protein without feeling heavy, so you’ll be full and energized, not sluggish.
Ingredients
Method
- Cook the rice: Prepare your rice according to package directions. Fluff and keep warm. If meal prepping, cook extra.
- Pat dry the shrimp: Use paper towels to remove moisture so they sear, not steam. Toss with paprika, salt, and black pepper.
- Mix a quick pan sauce: In a small bowl, stir together soy sauce, lemon juice, honey (if using), and lemon zest. Set aside.
- Sear the shrimp: Heat olive oil in a large skillet over medium-high. Add shrimp in a single layer. Cook 1–2 minutes per side until pink and opaque. Transfer to a plate.
- Sauté the garlic: Lower heat to medium. Add butter to the same pan. When melted, add the garlic and red pepper flakes. Cook 30–45 seconds until fragrant (don’t brown).
- Glaze and finish: Pour in the pan sauce and let it bubble for 30–60 seconds to thicken slightly. Return shrimp and toss to coat. Taste and adjust salt, lemon, or soy.
- Assemble bowls: Add warm rice to bowls. Top with garlic shrimp and pan sauce. Add cucumber, tomatoes, avocado, and green onions. Sprinkle with parsley or cilantro.
- Serve: Finish with a squeeze of fresh lemon or lime. Enjoy right away.
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What Makes This Recipe So Good
- High protein, low fuss: Shrimp cook in minutes and bring plenty of lean protein to the bowl.
- Balanced and flavorful: Garlic, lemon, and a little butter make the shrimp irresistible, while rice and veggies round out the meal.
- Meal prep friendly: Cooks fast, stores well, and reheats nicely for lunch or dinner.
- Customizable: Use white, brown, or cauliflower rice. Add veggies or swap sauces to match your taste.
- Light but satisfying: A feel-good bowl that doesn’t weigh you down.
Ingredients
- 1 lb (450 g) large shrimp, peeled and deveined (tail on or off)
- 3 cups cooked rice (white, jasmine, basmati, or brown)
- 1 tablespoon olive oil
- 1 tablespoon unsalted butter
- 4–5 cloves garlic, finely minced
- 1 teaspoon smoked paprika (or sweet paprika)
- 1/2 teaspoon crushed red pepper flakes (optional, for heat)
- 1/2 teaspoon ground black pepper
- 3/4 teaspoon kosher salt (plus more to taste)
- Zest of 1/2 lemon
- Juice of 1/2–1 lemon (to taste)
- 2 tablespoons low-sodium soy sauce or tamari
- 1 teaspoon honey or maple syrup (optional for balance)
- 1 tablespoon chopped fresh parsley or cilantro
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 small avocado, sliced (optional)
- 2 green onions, thinly sliced
- Lime or extra lemon wedges, for serving
How to Make It
- Cook the rice: Prepare your rice according to package directions.
Fluff and keep warm. If meal prepping, cook extra.
- Pat dry the shrimp: Use paper towels to remove moisture so they sear, not steam. Toss with paprika, salt, and black pepper.
- Mix a quick pan sauce: In a small bowl, stir together soy sauce, lemon juice, honey (if using), and lemon zest.
Set aside.
- Sear the shrimp: Heat olive oil in a large skillet over medium-high. Add shrimp in a single layer. Cook 1–2 minutes per side until pink and opaque.
Transfer to a plate.
- Sauté the garlic: Lower heat to medium. Add butter to the same pan. When melted, add the garlic and red pepper flakes.
Cook 30–45 seconds until fragrant (don’t brown).
- Glaze and finish: Pour in the pan sauce and let it bubble for 30–60 seconds to thicken slightly. Return shrimp and toss to coat. Taste and adjust salt, lemon, or soy.
- Assemble bowls: Add warm rice to bowls.
Top with garlic shrimp and pan sauce. Add cucumber, tomatoes, avocado, and green onions. Sprinkle with parsley or cilantro.
- Serve: Finish with a squeeze of fresh lemon or lime.
Enjoy right away.
How to Store
- Fridge: Store shrimp and rice in airtight containers for up to 3 days. Keep fresh toppings separate for best texture.
- Reheat: Warm shrimp and rice gently on the stovetop over low heat or in the microwave at 50–70% power. Add a splash of water to keep rice soft.
- Freezer: Cooked shrimp can be frozen up to 2 months, but the texture is best when made fresh.
If freezing, skip fresh toppings until serving.
Why This is Good for You
- High-quality protein: Shrimp is lean, protein-dense, and naturally low in saturated fat.
- Complex carbs when you want them: Brown or jasmine rice provides steady energy. Swap in cauliflower rice for a lower-carb option.
- Micronutrient boost: Tomatoes, cucumbers, and herbs add fiber, vitamin C, potassium, and antioxidants.
- Flavor without heavy sauces: Garlic, lemon, and soy give depth with minimal calories.
Pitfalls to Watch Out For
- Overcooking shrimp: They turn rubbery fast. Pull them as soon as they’re pink and opaque.
- Watery shrimp: If you don’t pat dry, they’ll steam instead of sear, and flavor won’t stick.
- Too salty: Using regular soy plus salted butter can push sodium high.
Taste as you go and use low-sodium soy.
- Burning garlic: It turns bitter in seconds. Lower the heat and watch closely.
- Clumpy rice: Fluff with a fork and add a splash of water when reheating to keep it tender.
Variations You Can Try
- Spicy Sriracha Bowl: Add 1–2 teaspoons sriracha to the pan sauce and top with sesame seeds.
- Cilantro-Lime: Swap lemon for lime. Stir chopped cilantro into the rice and finish with extra lime zest.
- Mediterranean: Use brown rice or farro.
Add olives, feta, and a drizzle of olive oil with fresh dill.
- Veggie-Packed: Stir-fry bell peppers, snap peas, or broccoli before cooking shrimp and serve over the rice.
- Low-Carb: Use cauliflower rice and extra avocado and cucumber for texture.
- Ginger-Garlic: Add 1 teaspoon grated fresh ginger with the garlic for a brighter bite.
FAQ
Can I use frozen shrimp?
Yes. Thaw them in the fridge overnight or under cold running water for 10–15 minutes. Pat thoroughly dry before seasoning and cooking.
What rice works best?
Jasmine or basmati for fragrance and fluff, white rice for simplicity, and brown rice for more fiber.
Cauliflower rice works if you want to lower carbs.
Can I make it dairy-free?
Absolutely. Use all olive oil and skip the butter. You’ll still get plenty of flavor from the garlic, lemon, and soy.
How do I know when shrimp are done?
They turn pink and opaque with a gentle C-shape.
If they curl into a tight O, they’re likely overcooked.
What can I use instead of soy sauce?
Tamari for gluten-free, or coconut aminos for a sweeter, lower-sodium option. Adjust salt since coconut aminos are milder.
Can I add more protein?
Sure. Add edamame, a fried or soft-boiled egg, or mix in grilled tofu for extra protein and texture.
How do I keep the garlic from burning?
Lower the heat, add butter or oil first, and cook the garlic only until fragrant—30 to 45 seconds is enough.
Final Thoughts
High Protein Garlic Shrimp & Rice Bowls are the kind of meal you’ll make on repeat.
They’re quick, adaptable, and full of clean, bold flavors. With a few pantry staples and fresh produce, you get a balanced bowl that feels special without much effort. Keep this recipe in your back pocket for busy nights, easy lunches, or anytime you want something light, satisfying, and genuinely tasty.
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