Baked Shrimp and Broccoli Foil Packs (High-Protein Recipe) | Eati

- Shrimp - Broccoli - Garlic - Lemon - Olive oil - Spices and herbs - Salt and pepper

1. Preheat oven to 425F (220C). 2. Toss shrimp and broccoli with garlic, olive oil, lemon, and seasonings. 3. Divide onto foil sheets and fold into packets. 4. Bake until shrimp is cooked and broccoli is tender. 5. Carefully open packets, serve, and log your portion in Eati.

Calories: 385 kcal per serving (estimated) Fat: 15g Protein: 40g Tip: use a measured amount of oil to keep fat predictable.

Shrimp is one of the most protein-dense proteins on earth — 24g of protein in just 120 calories per 4 oz serving. That's 20g of protein per 100 calories, putting it in the top 1% of all foods. Shrimp nutrition (4 oz cooked): • 120 calories • 24g protein • 1.5g fat (mostly unsaturated) • 0g carbs • 220mg cholesterol • Rich in selenium, iodine, B12, vitamin D Shrimp vs other proteins (per 100 cal):

Does cholesterol in shrimp matter? Decades of research show dietary cholesterol has minimal impact on blood cholesterol in most people. Current science treats shrimp as a healthy protein — saturated fat matters more than dietary cholesterol for heart health. Shrimp cooking advantage: Cooks in 3–5 minutes. This recipe (shrimp + broccoli) is one of the fastest high-protein dinners you can make. Use a protein calculator to see how shrimp helps hit daily targets.

The shrimp you buy dramatically affects flavor, texture, and cost. Shrimp size guide (count per pound): • Extra colossal (U/10): 10 or fewer per lb — $20+/lb • Colossal (U/15): 11–15 per lb • Jumbo (16/20): 16–20 per lb — ideal for this recipe • Extra large (21/25): 21–25 per lb — ideal for this recipe • Large (26/30): 26–30 per lb • Medium (31/40): 31–40 per lb — budget option • Small (41/50+): 41+ per lb — best for salads For foil packs, use extra large (21/25) or jumbo (16/20) — they're substantial enough not to overcook. Wild vs farm-raised: • Wild-caught (US): More flavor, firmer texture, sustainable, $15–25/lb. • Farm-raised (US/Ecuador/responsible): Milder, softer, $8–14/lb. • Farm-raised (unsourced): Lowest quality, potential sustainability issues. • Best sourcing guide: Look for MSC, ASC, or BAP certifications. Fresh vs frozen: Most 'fresh' shrimp at grocery stores was previously frozen and thawed. Buy frozen — it's fresher at the moment of freezing and you control the thaw timing. Raw vs pre-cooked: Always buy raw shrimp for recipes. Pre-cooked shrimp overcooks easily and has inferior texture. Thawing method: • Overnight in fridge (best). • 20 minutes in a bowl of cold water (good). • Never thaw with hot water or microwave — ruins texture. Peeled vs unpeeled: • Pre-peeled/deveined: Convenience, slightly less flavor. • Shell-on: More flavor, bit more work — shells protect shrimp during cooking. • For foil packs, peeled and deveined is most convenient.

Foil packs (also called 'hobo packs' or 'pockets') are genius cooking — steam-roasting that requires zero cleanup. Why foil packs work: • Trapped steam cooks quickly. • Juices stay with the food (flavor infusion). • Each serving is pre-portioned. • Zero dishes. Step-by-step: 1. Prep foil: • Use heavy-duty foil (standard foil tears easily). • Cut 12x14 inch pieces — one per serving. • Lightly spray center with oil. 2. Arrange ingredients: • 4–5 oz shrimp per pack (6–8 shrimp). • 1.5 cups broccoli florets. • 2 cloves minced garlic. • 2 lemon slices. • 1 tsp olive oil. • Salt, pepper, spices. 3. Seal properly: • Bring long sides up to meet in the middle. • Fold down in 1/2-inch folds (like a seam) 3 times. • Crimp short ends tightly. • No gaps — otherwise steam escapes. 4. Bake: • 425°F for 12–15 minutes. • Opening carefully (steam burns!). 5. Finish: • Fresh lemon squeeze. • Fresh herbs (parsley, dill, or basil). Cooking times for different proteins in foil packs: • Shrimp: 10–12 min • Chicken breast cubes: 20–25 min • Salmon: 15–18 min • Fish fillets: 12–15 min Common mistakes: • Too much liquid = soggy food. Keep liquid to 1–2 tbsp per pack. • Too little oil = dry food. 1 tsp minimum per pack. • Wrong foil = tearing. Use heavy-duty. • Not sealing fully = steam escape = dry food.

The base technique is universal. Swap flavor profiles for variety: 1. Lemon garlic (classic): • Lemon slices, minced garlic, olive oil, parsley 2. Cajun: • Cajun seasoning, sliced Andouille sausage (+80 cal), bell peppers 3. Mediterranean: • Cherry tomatoes, olives, feta (+60 cal), oregano, lemon zest 4. Thai-inspired: • Fish sauce, lime, chili flakes, cilantro, coconut aminos 5. Honey soy: • Soy sauce, honey, ginger, sesame oil, scallions 6. Pesto: • 2 tbsp basil pesto per pack, cherry tomatoes, mozzarella 7. Scampi-style: • Butter (or olive oil), garlic, white wine, parsley, red pepper flakes 8. Buffalo: • Buffalo sauce, celery, blue cheese crumbles to finish Vegetable swaps (use same 1.5 cups per serving): • Asparagus (cooks same time) • Green beans (cooks same time) • Zucchini slices (cooks same time) • Bell peppers (cooks same time) • Cauliflower florets (cooks same time) • Snap peas (add last 3 min) • Spinach (add last 2 min — wilts fast) Add carbs to make complete meals: • Small cubed potatoes (parboil 5 min first) • Cooked rice (1/4 cup per pack) • Orzo (1/4 cup cooked per pack) • Sliced zucchini 'noodles' for low-carb

Shrimp foil packs are best eaten fresh, but here's how to make them work for busy weeks. Assembly strategy: • Assemble packs Sunday evening. • Store unbaked in fridge up to 24 hours. • Bake in batches as needed (4 packs fit in standard oven). Not recommended for cook-ahead: Shrimp becomes rubbery when reheated. These are best eaten immediately. Alternative meal prep approach: • Prep all ingredients separately (broccoli florets, garlic, lemons, seasoning). • Buy frozen raw shrimp. • Assemble and bake one pack at a time as needed. • Total prep time per meal: 3 minutes. Side pairings: Low-calorie (under 150 cal total): • Cauliflower rice (1 cup, 35 cal) • Mixed greens salad (~80 cal) • Roasted zucchini (~50 cal) Moderate (150–300 cal total): • 1/2 cup rice or quinoa (110 cal) • Baked sweet potato 1/2 medium (100 cal) • Whole grain roll (120 cal) • 1/2 cup pasta (100 cal) Complete plate examples: Fat loss (450 cal, 42g protein): • Shrimp foil pack (385) • Cauliflower rice (35) • Mixed greens (30) Maintenance (600 cal, 44g protein): • Shrimp foil pack (385) • 1/2 cup jasmine rice (110) • Green salad with vinaigrette (105) Performance (800 cal, 48g protein): • Shrimp foil pack w/ extra shrimp (485) • 3/4 cup rice (165) • Side salad (80) • Dessert fruit (70) Cleanup tip: After eating, crumple foil packs and toss. No dishes. If serving guests, slide contents onto plates for a nicer presentation. For more seafood inspiration, see easy miso salmon and sheet pan shrimp boil. For protein strategies, see high-protein low-calorie foods.