While the broccoli and shrimp are cooking on the stove, a simple sauce of lemon, garlic, olive oil, and honey is added and mixed in. This 30-minute shrimp and broccoli dish is quick and healthy. For an extra flavor boost, crumbled feta cheese, fresh lemon zest, and red pepper flakes are sprinkled on top of everything. I love it served as a grain bowl!.
As a dietitian, one of my all-time favorite dinners is tasty shrimp bowls with lots of vegetables and lots of heat. I love trying new flavor combinations, and this shrimp and broccoli recipe really hit the spot. It also did really well on Instagram.
This broccoli and shrimp dinner idea isn’t quite like the usual Asian stir-fry—this one tastes more like something from the Mediterranean! This recipe goes well with whole grains, pasta, or potatoes—I love it in a grain bowl
Like all my recipes, this one packs in a ton of nutrition benefits like fiber and protein. I go more in detail on the health benefits of shrimp and broccoli below if you’re interested. Enjoy!.
There are only 9 simple, healthy things you need to make this shrimp and broccoli recipe, plus salt and pepper.
The printable recipe card at the end of this post has all the measurements for the ingredients and full instructions.
Shrimp and broccoli is a classic flavor pairing that just seems to work The mild sweetness of shrimp complements broccoli’s pleasantly bitter notes. But is this popular combo actually good for you? Let’s take a closer look at the nutrition profiles of shrimp and broccoli to find out
An Overview of Shrimp Nutrition
Shrimp is packed with impressive nutrition:
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High in protein – A 3 oz serving contains 18g protein, The amino acid profile delivers all essential amino acids required for growth and maintenance
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Low in calories – With only 84 calories in 3 oz of cooked shrimp it’s a protein-dense lean choice.
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Rich in selenium – Shrimp provides over 50% DV for this antioxidant mineral. Selenium supports thyroid health and immune function.
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Excellent source of vitamin B12 – A single serving contains over 100% DV for B12, supporting nervous system health.
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Contains astaxanthin – This naturally occurring antioxidant carotenoid gives shrimp its pink hue. It has anti-inflammatory effects.
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Provides iodine – Shrimp is one of the best food sources of iodine, which regulates metabolism and promotes thyroid function. Just 3 oz meet your entire daily iodine needs.
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Contains omega-3 fatty acids – Shrimp provides 115 mg EPA and 115 mg DHA heart-healthy omega-3s per serving.
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High in zinc and copper – These minerals support wound healing, immune function, and enzyme activity.
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Low in mercury – Unlike some seafood, shrimp is very low in mercury and other contaminants. It can be consumed worry-free.
While shrimp contains cholesterol, dietary cholesterol has less impact on blood cholesterol levels than once believed. The key is moderation. Overall, shrimp offers high quality nutrition.
What Are the Benefits of Broccoli?
Like shrimp, broccoli boasts an impressive nutrient profile. Some top benefits of this green veggie include:
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High in vitamin C – With over 130% DV per cup cooked, broccoli is an excellent source of immune-boosting vitamin C.
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Contains sulforaphane – This potent antioxidant compound has anticancer and anti-inflammatory activity according to studies.
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Rich in vitamin K – A single cup cooked provides over 100% DV for vitamin K, which supports bone and heart health.
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Good source of folate – Folate aids in DNA synthesis and red blood cell production. Broccoli provides 11% DV per cup.
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Packed with fiber – The 4 grams of fiber per cooked cup supports digestive and heart health. The majority is insoluble fiber.
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Provides potassium – With 230 mg potassium per cup, broccoli promotes healthy blood pressure levels.
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Contains lutein and zeaxanthin – These antioxidants support eye health and may prevent macular degeneration.
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Part of the cancer-fighting cruciferous family – Sulforaphane gives broccoli anti-cancer benefits.
Overall, broccoli ranks among the top 20 most nutritious vegetables thanks to its broad spectrum of vitamins, minerals, fiber and antioxidants.
Analyzing the Nutrition Profile of Shrimp and Broccoli
Now let’s take a look at the combined nutritional value of shrimp and broccoli based on a typical 3 oz serving of shrimp with 1 cup of cooked broccoli:
- Protein: 29g
- Carbs: 10g total; 5g fiber
- Total fat: 2g
- Vitamin C: Over 100% DV
- Vitamin A: 13% DV
- Vitamin K: Over 100% DV
- Folate: 17% DV
- Potassium: 28% DV
- Iron: 5% DV
- Magnesium: 16% DV
- Selenium: Over 100% DV
- Zinc: 27% DV
- Calcium: 15% DV
So by pairing shrimp and broccoli you get a meal that is very high in protein, antioxidants like vitamin C, essential bone-supporting minerals like vitamin K, and important B vitamins like vitamin B12 and folate.
It’s also relatively low in carbs and fat, making it a great choice for low carb, keto, paleo and Mediterranean diets.
Health Benefits of Eating Shrimp and Broccoli Together
Eating shrimp with broccoli offers these evidence-based benefits:
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Immune function – The vitamin C, selenium, zinc, and antioxidants support healthy immune response.
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Heart health – The fiber, potassium, omega-3s and low fat content support heart health.
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Bone health – The combination provides abundant vitamin K, zinc and magnesium for strong bones.
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Digestion – The 5 grams of dietary fiber aid healthy digestion and gut microbiome balance.
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Metabolism – The iodine in shrimp promotes healthy thyroid function to maintain metabolism.
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Anti-inflammatory effects – The astaxanthin and sulforaphane have anti-inflammatory properties.
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Anticancer activity – Sulforaphane may inhibit cancer cell growth and tumors according to studies.
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Eye health – Lutein, zeaxanthin and vitamin A support eye health and vision.
Overall, incorporating more shrimp and broccoli into your diet provides science-backed benefits for whole body wellness.
Tips for Cooking Shrimp & Broccoli
Here are some tips for preparing healthy and delicious shrimp and broccoli meals:
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Choose raw, fresh or frozen shrimp – Opt for fresh wild caught or sustainably farmed shrimp when possible. Rinse before using.
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Steam, sauté or stir-fry broccoli – Cooking briefly preserves nutrients best. Target tender-crisp broccoli.
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Flavor simply – Season with olive oil, garlic, lemon, herbs, salt and pepper. Avoid heavy sauces.
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Cook shrimp just until pink – Overcooking causes rubbery texture. Cook until pink and opaque.
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Make a sheet pan meal – Roast prepped veggies and shrimp together on one pan for easy cleanup.
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Try shrimp broccoli stir fry – Toss with a touch of sesame oil and reduced sodium soy sauce. Serve over brown rice.
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Make a shrimp broccoli pasta – Toss with whole wheat pasta, lemon zest, Parmesan and red pepper flakes.
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Add both to a healthy bowl – Layer over quinoa or cauliflower rice with avocado for a well rounded meal.
With minimal prep, shrimp and broccoli can be on the dinner table fast. This nutritious pairing suits a variety of healthy cooking methods and cuisines.
Potential Concerns About Shrimp and Cholesterol
While shrimp contains a relatively high amount of cholesterol compared to other protein foods, dietary cholesterol is no longer considered a major concern for heart health. Saturated and trans fats have a much bigger impact on blood cholesterol levels.
Enjoying shrimp in moderation as part of an overall healthy diet poses little risk for the majority of people. Those with high cholesterol should exercise portion control and avoid cooking shrimp in lots of butter or oil.
Nutrition Comparison: Shrimp vs. Chicken and Steak
How does shrimp compare to other popular protein foods like chicken and beef? Let’s stack them up:
3 oz cooked shrimp (about 5 medium)
- Calories: 84
- Fat: 1g
- Carbs: 0g
- Protein: 18g
- Sodium: 168mg
- Cholesterol: 166mg
3 oz cooked chicken breast
- Calories: 128
- Fat: 3g
- Carbs: 0g
- Protein: 26g
- Sodium: 74mg
- Cholesterol: 72mg
3 oz lean sirloin steak
- Calories: 158
- Fat: 5g
- Carbs: 0g
- Protein: 25g
- Sodium: 57mg
- Cholesterol: 76mg
Shrimp is the lowest calorie option and contains less saturated fat than chicken or steak. It provides just as much protein as an equivalent serving of these meats. It is higher in cholesterol, sodium and omega-3s compared to chicken and steak.
Overall, shrimp, chicken and lean steak are all healthy protein choices. Shrimp offers unique benefits like selenium, iodine and astaxanthin that you won’t find in the other two.
Is Eating Raw Shrimp Safe?
Raw shrimp can harbor harmful bacteria and parasites. The FDA recommends fully cooking shrimp to 145°F to destroy any potential contaminants and avoid food poisoning.
However, completely raw shrimp can be used in some dishes like poke and ceviche because the acids from citrus juice or vinegar “cook” the shrimp and make it safe to eat.
Pregnant women, young children, older adults and those with compromised immune systems should avoid eating completely raw or undercooked shrimp though to minimize infection
Step-By-Step: How To Make This Recipe
In a small bowl, whisk together the minced garlic, lemon juice, olive oil, honey, and cornstarch until well-combined. Set aside.
Cook broccoli florets in olive oil for about 10 minutes, stirring regularly until they start to brown.
Add thawed, deveined, and tail-less shrimp to the pan and sauté with broccoli for 2 mins.
Lower heat, then pour in the lemon-honey sauce. Allow to simmer and stir for another 2 minutes.
Serve shrimp and broccoli over starch of choice (like quinoa or rice). Top with crumbled feta.
Finish with lemon zest, red pepper flakes (if a little spice is desired), and stir together. Enjoy!
Get the Recipe:30-Minute Healthy Shrimp & Broccoli Dinner
- ~18 large shrimp, thawed, deveined + tails removed
- 2 cups broccoli florets (about 1 large crown)
- Olive oil, to sauté shrimp + broccoli
- Salt + pepper, to taste
- 3 cloves garlic, minced
- 2 lemons, juiced (keep zest for topping!)
- 2 Tbsp olive oil
- 2 Tbsp honey
- 2 tsp cornstarch
- 1/3 cup feta cheese
- Pinch red pepper flakes (till desired spiciness)
- PREP: thaw, devein and remove tails from shrimp. Slice the garlic, cut the broccoli into florets, zest one lemon, and then squeeze the juice from both lemons. Set ingredients aside. If you’re making a starch to go with the recipe, start it now (see notes for ideas).
- Beat the garlic powder, lemon juice, olive oil, honey, and cornstarch together in a small bowl with a whisk until everything is well mixed. Set aside.
- Heat a large pan over medium-high. Add olive oil or other cooking oil to pan. Stir broccoli often for about 10 minutes, or until it starts to turn a light brown color.
- Add shrimp to the pan and sauté for 2 mins. Lower heat, then pour in the lemon-honey sauce. Season with salt + pepper. For another two minutes, stir and let it simmer before taking it off the heat.
- Serve shrimp and broccoli over starch of choice. Top with crumbled feta, lemon zest, and red pepper flakes. Enjoy immediately!.
- I liked how thin this sauce was, but you can make it thicker by adding a little more cornstarch (start with about 1/2 tsp) while it’s cooking. Just make sure you mix everything together well.
- Is your broccoli taking too long to cook? Add a splash (1-2 Tbsp) of water to the pan, cover, and let it steam for a few minutes.
- Whole grains, like quinoa, brown rice, or farro
- Pasta or couscous
- Potatoes – roasted, mashed, or steamed/boiled
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Please keep in mind that the nutrition information given is just a guess, and I can’t promise that it is correct. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.