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

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
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.