Shrimp Dishes That Are Low-Calorie and Perfect for Light, Tasty Meals

As a nutritionist with over 7 years of experience helping clients eat healthier, I’m always looking for ways to make delicious low-calorie meals. Shrimp is one of my favorite go-to proteins since it’s naturally low in calories and fat yet high in nutrients. Read below “Shrimp Dishes That Are Low-Calorie and Perfect for Light, Tasty Meals”.

In this article, I’ll share some of my favorite shrimp recipes that are under 300 calories per serving. These dishes are perfect for light lunches or dinners when you want something tasty yet still want to watch your calorie intake. The best part is the recipes are simple to make at home!

Why Shrimp Is Great for Low-Calorie Meals

There are a few reasons why shrimp is an excellent choice for low-calorie meals:

• Shrimp is low in calories – A 3 oz serving of shrimp contains around 100 calories, whereas the same amount of chicken breast has 140 calories. The lower calorie count makes it easier to keep your meal within your calorie target.
• It’s high in protein – Shrimp provides about 18g of protein per 3 oz serving. Getting enough protein is important for keeping you full and satisfied on fewer calories.
• Shrimp is low in fat – With under 1g of fat per serving, shrimp won’t weigh down your meal. This makes it lighter than fattier cuts of meat.
• Nutrient-dense – Shrimp contains iron, selenium, vitamin B12 and other important nutrients. You get a lot of nutritional value for the small amount of calories.

As a nutritionist, I always recommend eating more seafood for its stellar nutritional profile. The combination of being low-calorie yet nutritious makes shrimp a perfect choice when you’re watching your calorie intake.

Simple Baked Shrimp Scampi (263 calories)

Shrimp scampi is a classic Italian dish that’s easy to lighten up. This baked version cuts out much of the butter and oil that’s typically used while keeping all the flavor.

Ingredients:

• 1 lb medium shrimp, peeled and deveined
• 2 tbsp olive oil
• 3 garlic cloves, minced
• 1 tbsp lemon juice
• 1/4 cup dry white wine or chicken broth
• 1/4 cup panko breadcrumbs
• 2 tbsp Parmesan cheese
• Salt and pepper to taste
• Chopped parsley for garnish

Instructions:

1. Preheat oven to 400°F.
2. Toss shrimp with 1 tbsp olive oil, garlic, lemon juice, wine/broth and season with salt and pepper.
3. Arrange in a baking dish in a single layer.
4. In a small bowl, mix panko, Parmesan, remaining 1 tbsp olive oil and a pinch of salt and pepper.
5. Sprinkle panko mixture evenly over the shrimp.
6. Bake for 12-15 minutes until shrimp are pink and cooked through.
7. Garnish with chopped parsley.

This easy baked shrimp scampi is bursting with flavor from the garlic, lemon and wine. The light coating of crunchy panko breadcrumbs gives you a bit of texture without weighing it down. Serve it over zucchini noodles or cauliflower rice to keep it low-carb too.

Cajun Shrimp and Sausage Skillet (285 calories)

This quick shrimp and sausage skillet is a great way to enjoy the classic Cajun flavor combo of spicy andouille sausage and tender shrimp. It comes together fast in one pan for easy weeknight meal prep.

Ingredients:

• 1 tsp olive oil
• 3 oz Andouille sausage, sliced
• 1 lb shrimp, peeled and deveined
• 1/2 onion, diced
• 1 green bell pepper, diced
• 3 garlic cloves, minced
• 1 14oz can diced tomatoes
• 1 tbsp Cajun seasoning
• Hot sauce, to taste
• 2 cups cooked brown rice

Instructions:

1. In a large skillet over medium-high heat, warm the olive oil. Cook the sausage for 2-3 minutes until starting to brown.
2. Add the shrimp and cook for 1 minute, stirring frequently.
3. Stir in the onion, bell pepper and garlic. Cook for 2-3 more minutes.
4. Add the diced tomatoes, Cajun seasoning and hot sauce. Bring to a simmer.
5. Cook uncovered for 3-5 more minutes until the shrimp are pink and cooked through.
6. Serve the Cajun shrimp and sausage mixture over brown rice.

The spice of the sausage and Cajun seasoning gives so much flavor for minimal calories. Serving it over brown rice adds fiber and makes it more filling while keeping it under 300 calories per serving.

Zesty Lemon Shrimp and Asparagus Sheet Pan Meal (278 calories)

Cooking a complete meal on one sheet pan makes dinner easy. The shrimp and asparagus roast together in minutes for fuss-free cooking. A lemony sauce gives it a fresh flavor.

Ingredients:

• 1 lb asparagus, ends trimmed
• 1 lb shrimp, peeled and deveined
• 3 tbsp olive oil, divided
• 1 lb baby potatoes, halved
• Salt and pepper to taste
• Zest of 1 lemon
• 2 tbsp lemon juice
• 1 garlic clove, minced
• Red pepper flakes, optional

Instructions:

1. Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper.
2. In a large bowl, toss the asparagus, shrimp and potatoes with 2 tbsp olive oil. Season with salt and pepper.
3. Arrange in a single layer on the prepared baking sheet. Roast for 12-15 minutes, until shrimp are pink and potatoes are tender.
4. In a small bowl, whisk together the lemon zest and juice, garlic, red pepper flakes if using and the remaining 1 tbsp olive oil.
5. Remove pan from oven and drizzle the lemony sauce over the shrimp and vegetables.

With just a few ingredients, you can have a restaurant-worthy meal ready in under 30 minutes. The lemon sauce brightens up the flavor of the shrimp and asparagus without adding many calories.

Low-Calorie Tips for Shrimp Meals

Here are some of my top nutritionist-approved tips for keeping your shrimp meals light and low-calorie:

• Opt for grilling, broiling or baking instead of deep frying. You’ll avoid all the excess oil and calories.
• Skip the fatty sauces and dressings. Stick to lighter options like salsa, mustard or vinaigrettes.
• Load up on low-cal veggies like zucchini, bell peppers, broccoli and tomatoes as fillers instead of starchy sides.
• Use small amounts of heart-healthy fats like olive oil or avocado instead of butter.
• Enjoy shrimp in lettuce wraps or on top of salads for an extra-light meal.
• Season with fresh herbs and spices instead of salt for flavor.
• Pair your shrimp with whole grains like brown rice or quinoa to increase fiber and staying power.
• Stay hydrated with water or unsweetened tea instead of sugary drinks.

Conclusion

With the right preparation methods and ingredients, it’s easy to keep shrimp dishes under 300 calories per serving. I hope these recipes and tips give you delicious and healthy ideas for your next light meal! Let me know if you have any other favorite low-calorie shrimp recipes. I hope you like all the recipes of “Shrimp Dishes That Are Low-Calorie and Perfect for Light, Tasty Meals”.