There was a time in my life when Chinese takeout was my Friday night ritual. Long week? Shrimp and broccoli with a side of lo mein. Celebrating something? Sweet and sour chicken. Honestly, I just wanted comfort food without having to cook.
But here's the truth: that comfort came at a cost.
Takeout might be fast and flavorful, but it's not always the healthiest option. I started feeling sluggish and bloated after those meals, and eventually, I knew I needed a better plan.
That's how this Garlic Shrimp and Broccoli Meal Prep recipe was born. It's everything I love about Chinese takeout... the sweet sauce, savory garlic, tender shrimp, crisp broccoli, but made with better-for-you ingredients, all while staying Whole30-compliant.
If you're looking for a healthy weeknight dinner or something to meal prep for lunches, this one's a winner.
Why You'll Love This Recipe
- Whole30, paleo, and gluten-free
- Naturally sweetened with Medjool dates
- Ready in about 30 minutes
- Packed with protein and fiber
- Lower in sodium, calories, and fat than traditional takeout
Ingredients
Shrimp and Broccoli:
- 1 ½ pounds jumbo shrimp, peeled and deveined
- 1 pound broccoli, chopped into florets
- 1 tablespoon sesame oil
Garlic Sauce:
- 6 tablespoons coconut aminos
- 1 tablespoon sesame oil
- 3 tablespoons garlic, minced
- 1 Medjool date (softened in water, if needed)
- 1 tablespoon grated ginger
- Red chili, to taste
- 1 tablespoon white vinegar
- 1 teaspoon arrowroot powder
- 1 head cauliflower, grated or riced
- 1 tablespoon olive oil
- Sea salt, to taste
Instructions
- Make the sauce:
Blend together the coconut aminos, sesame oil, garlic, ginger, Medjool date, vinegar, red chili, and arrowroot until smooth. Set aside. - Sauté the shrimp and broccoli:
In a large skillet over medium heat, warm sesame oil. Add shrimp and cook 1-2 minutes per side. Remove and set aside.
In the same skillet, add broccoli and a splash of water. Cover and steam for 3-4 minutes until just tender. - Finish with sauce:
Return shrimp to the pan with the broccoli. Pour the garlic sauce over everything and cook for another 2-3 minutes, stirring to coat and thicken the sauce. - Cook cauliflower rice:
In a separate pan, heat olive oil and sauté riced cauliflower with sea salt for 5-7 minutes. - Assemble:
Divide cauliflower rice into 4 meal prep containers. Top with shrimp and broccoli mixture.
Nutrition Info (Per Serving)
- Calories: ~468
- Protein: 35g
- Fat: 20g
- Carbs: 26g
- Fiber: 5g
Why This Beats Takeout Every Time
Chinese takeout is loaded with added sugars, MSG, and deep-fried ingredients. Just one egg roll can set you back 300+ calories. But this version? It delivers on taste without the gut bomb.
The sauce is sweetened naturally with a Medjool date, adding fiber and potassium. You still get that sticky, garlicky glaze-just without the corn syrup.
Plus, shrimp is an excellent source of lean protein and provides iodine, selenium, and B12. Combined with fiber-rich broccoli and cauliflower rice, this meal keeps you full without weighing you down.
Looking for more low-carb or Whole30 ideas? Try:
- Low Carb Beef and Broccoli Stir Fry
- Orange Chicken Meal Prep
- Baked Buffalo Chicken Casserole (GF, Whole30)
- 23 Best Whole30 Meal Prep Recipes
FAQs
Q: Can I use frozen shrimp?
Yes. Just thaw fully and pat dry before cooking to avoid excess water in the pan.
Q: How long does this meal prep last in the fridge?
It keeps well for up to 4 days in airtight containers.
Q: Can I swap the cauliflower rice?
Absolutely. Use jasmine rice, quinoa, or even zucchini noodles for a different base.
How to Store
Let everything cool before sealing in airtight containers. Store in the fridge for up to 4 days.
How to Reheat
Microwave for 1-2 minutes or heat in a skillet over medium heat until warmed through. If the sauce thickens too much, add a splash of water or coconut aminos while reheating.
Final Thoughts
This garlic shrimp and broccoli meal prep is my go-to when I'm craving takeout but want to stay on track. It's flavorful, fast, and makes sticking to healthy eating feel effortless.
And if you're new to meal prepping, grab our free Meal Prep Starter Guide to make your planning even easier.
Need a few more healthy swaps for takeout favorites? Check out our Dinner Meal Prep Recipes collection for more inspiration.
Let me know if you make this one-I'd love to hear how it goes!
Ingredients
Shrimp & Broccoli
- 1.5 pounds Shrimp
- 1 pound Broccoli chopped
- 1 tbs sesame oil
Garlic Sauce
- 6 tbs Coconut Aminos
- 1 tbs sesame oil
- 1 tbs Ginger grated
- 1 tbs white wine vinegar
- 1 Medjool date soaked in water
- red chili to taste
- 3 tbs Minced Garlic
- 1 teaspoon arrowroot powder
Cauliflower Rice
- 1 medium head cauliflower
- 1 tbs olive oil
- Salt to taste
Instructions
- Prepare the garlic sauce by adding all ingredients, except the garlic, to a blender, and processing until very smooth.
- Prepare the cauliflower by chopping it to small pieces, and adding the pieces to a food processor bowl, and processing until it forms rice-sized pieces. Be careful not to overprocess the cauliflower or it will become mushy.
- Add olive oil to a skillet over high heat, and stir fry the cauliflower for 3-5 minutes, until the cauliflower it hot. Avoid cooking too long or it will become watery.
- Set the cauliflower rice aside, and rinse the skillet. Add sesame oil to the skillet, and place it back over high heat.
- Add garlic to the hot skillet, and fry for 3-4 minutes, until the garlic just starts to brown. Add the prawns and broccoli, and stir fry 5-7 minutes.
- Push the prawns and broccoli aside, and add the sauce to the skillet. Add the arrowroot, and then stir the sauce as it thickens.
- Stir the shrimp and broccoli together with the sauce and remove from heat.
- Serve the stir fry over the cauliflower rice.
Notes
Nutrition
Donna says
Hi, for the garlic sauce, is it 6 tablespoons of coconut aminos or coconut oil? Saw both listed for the sauce.
Thanks!
Sarah Kesseli says
Hi Donna, Thank you for pointing this out. It should be 6 tbs of coconut aminos.