Keto Baked Shrimp Broccoli w/ Garlic Lemon Butter

Keto Baked Shrimp Broccoli w/ Garlic Lemon Butter sauce is quick and easy keto recipe made with shrimp and broccoli wrap inside a foil and baked in the oven. Its a healthy and delicious dinner that is low carb, paleo, gluten-free and keto friendly. This Keto Baked Shrimp Broccoli is a great recipe for people that likes seafood meal. Plus with its saucy garlic and lemon butter  you definitely crave for more!

Baked Shrimp Broccoli with Garlic Lemon Butter

Baked Shrimp and Broccoli Foil Packs with Garlic Lemon Butter Sauce Recipe &  Content Tips by Christina Cherrier
“This baked shrimp foil pack meal is ready in under 30 minutes – The easiest way to cook shrimp in your oven!”

See summary box of recipe below. Other recipes you might like to try: Beef Stew Low Carb Keto, Shrimp Avocado Keto Salad, Keto Cheeseburger Low Carb

How to Make Baked shrimp packet notes:

  • To make garlic baked shrimp and broccoli foil packs, buy shrimp (or prawns) already deveined, shelled and cleaned to save time on prepping.
  • Cooking time depends on the size of your shrimps – we used size 16-20. Do not bake shrimps for too long or they’ll end up dry.
  • You can use shrimp with tails on or off.
  • Frozen shrimp is okay for this recipe, but fresh wild-caught shrimp tend to have better flavor.
  • You can use parchment paper to make the packets instead of aluminum foil.
  • If you do not have a vegetable or chicken stock at hand, use 1/2 teaspoon powdered stock in the spice mix, plus one tablespoon water in each foil packet.
  • If you don’t use butter, a good drizzle of olive oil will do the trick.

Shrimp Nutrition Facts by Very Well Fit

The following nutrition information is provided by the USDA for 3 oz (84g) of boiled or steamed shrimp.

  • Calories: 76 , Fat: 1g, Sodium: 292mg, Carbohydrates: 1g, Fiber: 0g, Sugars: 0g, Protein: 15g
  • Carbs: Shrimp is naturally very low in carbohydrates, with under 1 gram per 3 oz serving. Because shrimp is not a plant-based food, it contains no fiber. The cooking method and preparation, however, will affect nutritional values. For example, shrimp that’s been cooked breaded with flour and breadcrumbs will be higher in carbohydrates.
  • Fats: Shrimp contain about 1 gram of fat per 3 oz serving, however, they are almost devoid of the saturated fats associated with heart disease. Most of the fat in shrimp comes from beneficial omega-3 fatty acids and polyunsaturated fats. Cooking shrimp in butter or oil, however, increases its overall fat content of the final dish.
  • Protein: You’ll get 25 grams of lean protein in 1 cup of shrimp. Shrimp contains all of the essential amino acids required by the body. It is a heart-healthy way to boost your protein intake without taking in extra saturated fats.
  • Vitamins and Minerals: Shrimp is a great source of phosphorus and vitamin B12. Shrimp also provides some calcium, iron, magnesium, potassium, zinc, selenium, and choline.

Health Benefits

Shrimp is healthier than experts used to think. Here are some of the health benefits you might stand to gain by ordering shrimp more often.

Promotes Heart Health

When prepared with minimal processing, shrimp is a whole food and lean source of protein. Shrimp is a good source of choline, which impacts homocysteine levels, an important marker for heart disease. Although shrimp contains cholesterol, it is nearly devoid of saturated fat. Newer research suggests that it’s the saturated fat in food, not dietary cholesterol, which increases the risk of heart disease.

Supports a Healthy Pregnancy

Unlike most seafood, shrimp contains almost zero mercury, making it a safer choice for women looking to gain the health benefits of seafood during pregnancy. Furthermore, shrimp provides many key nutrients that are beneficial in pregnancy, like iron, B12, calcium, zinc, choline, and protein. Enjoy safely prepared shrimp as a nutritious choice while pregnant.

Helps Maintain Weight Loss

Arguably more difficult than losing weight is the process of trying to keep it off. Luckily, high protein foods, like shrimp, may help. Studies show that protein impacts multiple appetite hormone pathways, making it easier to avoid regaining weight that’s been lost. Following a meal pattern that’s higher in protein and lower in carbohydrates improves satiety and regulates food intake naturally.

May Benefit Brain Health

There is some evidence that choline from foods like shrimp is beneficial for cognitive function.4 Although the research is limited, choline is being considered in the treatment of dementia and neurological damage for stroke patients. In addition, krill oil has been shown to provide neuroprotective effects due to its astaxanthin and omega-3 fatty acids, which are also present in shrimp.

Strengthens Bones

Shrimp offers several nutrients involved in maintaining bone health. Along with providing some calcium, magnesium, and selenium, shrimp is above all, an excellent source of protein. Large prospective studies show significant reductions in bone fractures related to protein intake. Including a lean source of protein, from foods like shrimp, could be especially beneficial for osteoporosis prevention in older adults.

Baked Shrimp Broccoli with Garlic Lemon Butter
Keto Baked Shrimp Broccoli w/ Garlic Lemon Butter
Print Recipe
This Keto Baked Shrimp Broccoli w/ Garlic Lemon Butter is a healthy meal that is low carb, gluten free, paleo and perfect for your keto diet.
Servings Prep Time
2 servings 10 minutes
Cook Time
15 minutes
Servings Prep Time
2 servings 10 minutes
Cook Time
15 minutes
Baked Shrimp Broccoli with Garlic Lemon Butter
Keto Baked Shrimp Broccoli w/ Garlic Lemon Butter
Print Recipe
This Keto Baked Shrimp Broccoli w/ Garlic Lemon Butter is a healthy meal that is low carb, gluten free, paleo and perfect for your keto diet.
Servings Prep Time
2 servings 10 minutes
Cook Time
15 minutes
Servings Prep Time
2 servings 10 minutes
Cook Time
15 minutes
Ingredients
Servings: servings
Instructions
  1. 1. To make these baked shrimp foil packs: Preheat your oven to 425ºF (220ºC). Cut 2 sheets of 14 by 12-inch (35 x 30 cm) heavy-duty aluminum foil then lay each piece separately on the countertop. In a small bowl, combine the ingredients for the spice mix: Italian seasoning, onion powder, salt, pepper, and smoked paprika (plus powdered stock if using, see notes).
  2. In a shallow plate, add shrimp and sprinkle with the spice mix, coating on all sides.
    Keto Baked Shrimp Broccoli with Garlic Lemon Butter preparation 1
  3. Divide shrimp onto the aluminum foil near the center then place broccoli florets to one side of the shrimp.
  4. Add garlic over broccoli and shrimp, then sprinkle with lemon juice, red crushed chili pepper flakes (if using) and finish with salt and pepper. Divide butter pieces evenly among the shrimp foil packets, layering them over the shrimp and broccoli.
    Keto Baked Shrimp Broccoli with Garlic Lemon Butter preparation 2
  5. Add a tablespoon vegetable stock in each foil packet and wrap packets in and crimp edges together then wrap ends up. Don’t wrap too tight – keep a little extra space inside for heat to circulate.
    Keto Baked Shrimp Broccoli with Garlic Lemon Butter preparation 3
  6. Transfer to a baking sheet and bake shrimp foil packets in the oven, sealed side upward until shrimps have cooked through, about 15 minutes.
  7. Carefully unwrap the baked shrimp and broccoli foil packets then garnish with fresh parsley and a slice of lemon. Enjoy!
    Baked Shrimp Broccoli with Garlic Lemon Butter 1
Recipe Notes

How to Make Baked shrimp packet notes:

  • To make garlic baked shrimp and broccoli foil packs, buy shrimp (or prawns) already deveined, shelled and cleaned to save time on prepping.
  • Cooking time depends on the size of your shrimps – we used size 16-20. Do not bake shrimps for too long or they’ll end up dry.
  • You can use shrimp with tails on or off.
  • Frozen shrimp is okay for this recipe, but fresh wild-caught shrimp tend to have better flavor.
  • You can use parchment paper to make the packets instead of aluminum foil.
  • If you do not have a vegetable or chicken stock at hand, use 1/2 teaspoon powdered stock in the spice mix, plus one tablespoon water in each foil packet.
  • If you don’t use butter, a good drizzle of olive oil will do the trick.
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