Baked Shrimp and Broccoli Foil Packs are a quick, healthy, and delicious meal option that’s both low-carb and keto-friendly. These foil packets are filled with succulent shrimp, tender broccoli, and a flavorful lemon garlic butter sauce that makes for an easy, hands-off dinner. With a prep time of less than 30 minutes, it’s a perfect option for busy days when you want something nutritious yet tasty. Plus, you can customize it with your favorite seasonings or spice level.

Full Recipe:

Ingredients

• 1 lb (450g) medium raw shrimp (peeled and deveined, tail-on or tail-off)
• 2 tablespoons butter, diced (or ghee, or olive oil)
• 1 tablespoon minced garlic
• 1 teaspoon Italian seasoning
• 1/4 teaspoon onion powder
• 2 tablespoons vegetable or chicken stock, divided
• Salt and pepper, to taste
• 1/4 teaspoon smoked paprika
• Red chili pepper flakes, optional
• Juice of 1/2 lemon
• 1 large head of broccoli, broken into florets
• Fresh chopped parsley, for garnish

Directions

1. Preheat your oven to 425ºF (220ºC). Cut two sheets of 14 by 12-inch (35 x 30 cm) heavy-duty aluminum foil. Lay them flat on the countertop.
2. In a small bowl, mix the Italian seasoning, onion powder, salt, pepper, and smoked paprika to create the spice mix.
3. On a shallow plate, add the shrimp and coat them evenly with the spice mix.
4. Divide the shrimp onto the foil sheets near the center, and place the broccoli florets next to the shrimp.
5. Add garlic over the shrimp and broccoli. Then, sprinkle lemon juice, optional chili pepper flakes, and finish with additional salt and pepper.
6. Add a tablespoon of vegetable stock to each foil packet and layer the butter pieces over the shrimp and broccoli.
7. Fold the foil packets, sealing the edges but leaving space for heat circulation.
8. Place the foil packets on a baking sheet and bake in the preheated oven for about 15 minutes, until the shrimp is cooked through.
9. Carefully open the packets and garnish with fresh parsley and a lemon slice before serving. Enjoy!

Nutrients

• Calories: 150 kcal (per serving)
• Protein: 20g
• Carbs: 8g
• Fat: 7g
• Fiber: 2g

Enjoy this flavorful and nutritious meal with minimal cleanup and maximum flavor!

Why Choose Baked Shrimp and Broccoli Foil Packs?

These foil packs are a fantastic option for busy weeknights when you want something nutritious without spending too much time in the kitchen. The combination of shrimp and broccoli is not only low in carbs but also full of essential nutrients. Shrimp provides a high-quality source of protein, while broccoli is rich in vitamins, minerals, and fiber, making this dish a great choice for anyone looking to eat healthier without compromising on taste. Furthermore, cooking the ingredients in foil allows the flavors to meld beautifully, creating a rich and succulent dish with very little effort.

The Health Benefits of Shrimp

Shrimp is an excellent source of lean protein, making it a great addition to a healthy eating plan. A single serving of shrimp provides about 20 grams of protein, which is essential for muscle repair and overall body function. In addition to protein, shrimp is rich in vitamins and minerals like vitamin B12, iodine, and selenium. These nutrients play a crucial role in maintaining good health, including supporting the immune system, promoting healthy thyroid function, and aiding in antioxidant activity.

One of the standout features of shrimp is its low calorie content. At only 150 calories per serving, shrimp is a perfect choice for those looking to manage their calorie intake. Additionally, shrimp is naturally low in fat, making it a great option for those on a low-fat or keto diet. It’s a versatile protein that can be used in many different types of meals, and its delicate flavor pairs wonderfully with a variety of seasonings and sauces, as seen in this foil pack recipe.

The Nutritional Power of Broccoli

Broccoli is widely regarded as one of the most nutrient-dense vegetables available. It’s a rich source of dietary fiber, which is important for digestive health and maintaining a healthy weight. A high-fiber diet can also help lower the risk of chronic diseases like heart disease and diabetes. In addition to fiber, broccoli contains high amounts of vitamin C, vitamin K, and folate. These vitamins are essential for immune health, bone strength, and the production of red blood cells.

Another benefit of broccoli is its high antioxidant content. Antioxidants are compounds that help protect the body from oxidative stress and inflammation, which can contribute to the development of chronic diseases. Broccoli also contains sulforaphane, a compound known for its potential cancer-fighting properties. Including broccoli in your meals is an excellent way to boost your intake of these beneficial nutrients.

How to Customize Your Foil Packs

One of the best things about Baked Shrimp and Broccoli Foil Packs is their versatility. You can easily modify the recipe to suit your personal preferences or dietary needs. For example, if you prefer a different type of protein, you can swap out the shrimp for chicken, fish, or even a plant-based protein like tofu. Similarly, if you’re not a fan of broccoli, you can use other vegetables such as asparagus, zucchini, or bell peppers. The key is to use ingredients that cook well in the foil packets and absorb the flavors of the seasonings and butter.

In addition to swapping out vegetables, you can adjust the seasoning and spice level to match your taste. If you prefer a milder flavor, you can omit the red chili pepper flakes and reduce the amount of garlic. On the other hand, if you love a bit of heat, feel free to add more chili flakes or even a dash of hot sauce to the mix. The lemon garlic butter sauce can also be made richer by adding a little more butter or experimenting with herbs like thyme, rosemary, or parsley.

The Convenience of Foil Pack Cooking

Cooking in foil packets is a convenient method that allows you to prepare meals with minimal hands-on effort. This technique not only ensures that the ingredients cook evenly but also helps retain moisture and flavor. Because the foil packets are sealed, the shrimp and vegetables are essentially steaming in their own juices, which helps them stay tender and flavorful. The added benefit of foil packet cooking is the easy cleanup. After enjoying your meal, all you need to do is discard the foil—no pots, pans, or baking dishes to wash.

This method is also great for meal prepping or making individual servings. You can prepare several foil packs in advance and store them in the refrigerator until you’re ready to cook. Simply pop them in the oven when it’s time for dinner, and you’ll have a hot and healthy meal in no time.

Perfect for Busy Families and Meal Preppers

Baked Shrimp and Broccoli Foil Packs are ideal for busy families and meal preppers alike. If you’re looking for a fast and easy dinner that everyone will enjoy, this recipe is a great choice. You can easily customize the ingredients to accommodate different tastes and dietary preferences, making it a meal that works for everyone in the family. Additionally, because the foil packs cook quickly, this recipe is perfect for those evenings when you don’t have a lot of time to spend in the kitchen but still want something healthy and satisfying.

For meal preppers, this recipe is fantastic because it can be made ahead of time and stored in the refrigerator. You can prepare several foil packs at once and bake them throughout the week for quick, healthy lunches or dinners. The individual servings make it easy to portion out your meals and avoid the temptation of ordering takeout.

Conclusion

Baked Shrimp and Broccoli Foil Packs offer an easy, healthy, and flavorful meal that can be enjoyed by anyone, regardless of their dietary preferences. The combination of shrimp and broccoli provides a perfect balance of protein, fiber, and essential nutrients, while the lemon garlic butter sauce adds a rich and satisfying flavor. With its quick prep time and minimal cleanup, this dish is ideal for busy families and anyone looking for a nutritious yet delicious dinner option. Whether you’re cooking for one or preparing a meal for the whole family, these foil packs are a fantastic addition to your meal rotation.