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This Sheet Pan Shrimp recipe is the weeknight dinner I come back to again and again when life gets busy and I still want something that actually tastes good. Juicy lemon garlic shrimp and roasted Brussels sprouts come together on a single pan in about 20 minutes of active time.
At just 362 calories and 36 grams of protein per serving, this easy shrimp dish is also naturally gluten-free, paleo-friendly, and genuinely one of the easiest high-protein dinners you can make.
I first threw this together on a whim during one of those weeks where my client schedule for weight loss coaching for midlife women was packed, and cooking felt like one thing too many. I needed something fast, filling, and that I could feel good about, and this delivered on all three. That was over a decade ago, and it has been in my regular rotation ever since.
That is really what eating well for weight loss looks like in real life. Not elaborate meal plans or hours in the kitchen. Just real food, simple ingredients, and a little strategy. This recipe is a perfect example of getting back to basics.
The combination of lemon, garlic, and shrimp is a classic for a reason, but pairing it with Brussels sprouts is what makes this one stand out. The sprouts roast up slightly caramelized on the edges while the shrimp stays tender and garlicky. It is a genuinely satisfying plate of food that happens to be incredibly good for you.
Want more healthy shrimp recipes? Try this shrimp and zucchini noodles and shrimp pesto recipe next!
Why You Will Love This Recipe
- Only one pan to clean. This means less time on dishes and more time for everything else.
- High protein, low calorie. 28 grams of protein and just 227 calories per serving makes this a smart choice for weight loss.
- Naturally gluten-free. Every ingredient in this recipe is naturally gluten-free.
- Brussels sprouts are the perfect partner. They roast beautifully alongside shrimp and bring fiber, vitamin C, and gut-healthy cruciferous benefits to the plate.
- Easy enough for a Tuesday but impressive enough for company. Lemon garlic shrimp just looks and tastes like you tried harder than you did.
If you need more healthy dinner ideas, check out these healthy crockpot meals and healthy sheet pan meals.
Table of Contents
Ingredients
- Shrimp: Use large shrimp, usually labeled as 21–25 shrimp per pound. This size holds up well during baking without overcooking before your Brussels sprouts are done. Look for raw, peeled, and deveined shrimp to save prep time. Tails on or off is your call, but I remove them for easier eating.
- Brussels Sprouts: Use fresh sprouts and slice them in half so they get a nice flat surface to rest against the pan and roast more evenly. If your sprouts are on the larger side, give them a few extra minutes before adding the shrimp. If you love Brussels sprouts, try this healthy Brussels sprouts casserole for your next dinner.
- Fresh Garlic: Use fresh garlic in the shrimp marinade, not garlic powder. They create a deeper, more complex flavor that garlic powder alone cannot replicate. The garlic powder on the Brussels sprouts is a separate thing and does its own job.
- Lemon Juice: Fresh lemon juice makes a noticeable difference in flavor. Bottled works in a pinch, but fresh is worth the extra squeeze.
- Extra Virgin Olive Oil: This is the base of the marinade and also what helps the Brussels sprouts roast rather than steam. Do not skip it on the veggies.
For the full list of ingredients with quantities, see the recipe card at the end of the page.
Variations & Dietary Modifications
- Swap the Veggies: If Brussels sprouts are not your thing, or you just want to change it up, cauliflower or broccoli florets work great without any adjustments to the recipe as they have a similar roasting time to Brussels sprouts. You can also use asparagus, green beans, or zucchini, but you will need to cook these along with the shrimp for just 20 minutes.
- Adjust the Heat: The red pepper flakes bring a mild background warmth, not a strong kick. Reduce it to a pinch if you are sensitive to spice, or leave them out entirely. For more heat, add a dash of cayenne to the marinade or an additional pinch of red pepper flakes.
- Change the Protein: Swap the shrimp for salmon fillets to make sheet pan salmon, or try it with large sea scallops. Both work beautifully with the same seasoning.
How to Make Shrimp in the Oven
To get started making this sheet pan shrimp dinner, preheat your oven to 350°F and line a large baking sheet with parchment paper.
- Step 1: Start the Brussels sprouts first. Place your halved sprouts on the pan, leaving the center open for the shrimp. Drizzle lightly with olive oil and sprinkle with salt, pepper, and garlic powder. Roast for 20 minutes. This head start is what allows them to get tender and caramelized before the shrimp goes in.
- Step 2: Marinate the shrimp while the sprouts roast. Whisk together the lemon juice, olive oil, fresh garlic, red pepper flakes, parsley, salt, and pepper. Add the shrimp, toss to coat, and let it sit for the full 20 minutes. This is not a step to rush. The marinating time is what gives the shrimp its depth of flavor.
- Step 3: Add the shrimp to the pan. After 20 minutes, pull the pan out of the oven and nestle the shrimp in the center in a single layer. Do not crowd them, or they will steam instead of roast. Sprinkle with a little extra garlic powder, salt, and pepper.
- Step 4: Bake another 20 minutes. Your shrimp is done when it is pink, opaque, and has curled into a loose C shape. If it has tightened into a tight O, it is overcooked. Serve immediately with fresh lemon slices and pair with this sweet potato gratin for a full meal.
Expert Tips
- Pat the shrimp dry before marinating. This helps the marinade cling to the shrimp rather than slide off. A quick pat with a paper towel is all it takes.
- Do not crowd the pan. Everything needs a little breathing room to roast properly. If you are doubling the sheet pan shrimp recipe, use two pans.
- Do not skip the marinating time. Twenty minutes sounds like a lot, but it coincides perfectly with the Brussels sprouts roasting. I love to multi-task it, and toss the shrimp in the marinade right when the sprouts go in the oven.
- Fresh lemon at the end makes a difference. A squeeze of fresh lemon juice on this sheet pan shrimp right before serving brightens everything up.
Sheet Pan Shrimp Recipe FAQs
The best approach is to prep ahead and cook fresh. You can marinate the shrimp and trim the Brussels sprouts the night before and store them separately in the fridge until you are ready to cook. This makes the actual cook time feel even faster. I do not recommend cooking the full dish ahead of time because shrimp is best eaten right away.
Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, warm the shrimp gently in a skillet over medium-low heat until just heated through. Avoid the microwave if you can, as it tends to make shrimp rubbery. I do not recommend freezing this one; the texture of both the shrimp and sprouts suffers after thawing.
Yes, frozen shrimp works great and is actually what I usually have on hand. Thaw it completely first, then pat it dry before adding to the marinade. Do not try to marinate or roast shrimp from frozen; it will release too much water and steam instead of roasting.
This recipe uses 350°F, which is lower than many sheet pan shrimp recipes. The reason is the two-stage cooking process as the Brussels sprouts roast first at 350°F for 20 minutes, then the shrimp joins them for another 20 minutes. At this temperature, the shrimp cooks gently and stays tender rather than rubbery.
Serving Suggestions
This recipe is satisfying on its own at 227 calories and 28 grams of protein, which makes it a great lighter dinner.
If you want to round it out, try serving it over homemade cauliflower rice for a low-carb option, rice, a simple butternut squash salad, or baked potatoes if you want something more filling.
For more veggies, this vegetable quinoa side dish and quinoa tabbouleh salad go great!
More Healthy Shrimp Recipes
If you tried this Sheet Pan Shrimp recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Sheet Pan Shrimp and Brussels Sprouts
Ingredients
- 1 lb Shrimp, tails removed & deveined
- 3 cups Brussels Sprouts, sliced in half
- ⅛ cup Lemon Juice
- 2 tablespoons Olive Oil, or oil of choice, see note
- 6 cloves Garlic
- ½ teaspoon Red Pepper Flakes
- ½ teaspoon Dried Parsley
- ½ teaspoon Garlic Powder
- Salt & Pepper
Instructions
- Preheat oven to 350 F. Prepare a baking sheet with parchment paper.
- Place the Brussels sprouts on the baking sheet leaving room for the shrimp in the center. Sprinkle with salt, pepper and garlic powder for 20 minutes.
- In a small bowl, combine lemon juice, extra virgin olive oil, garlic and pepper flakes, salt, pepper and parsley, toss shrimp in the marinade. Let it sit 20 minutes to marry the flavors.
- After 20 minutes, remove the pan from the oven add the shrimp to the center and sprinkle with garlic powder, salt and pepper.
- Bake in oven at 350 F for 20 minutes until shrimp is pink.
- Remove from the oven, remove the shrimp and set aside. serve immediately with fresh lemon slices.
Video
Notes
- Pat shrimp dry before marinating so the lemon garlic marinade clings instead of sliding off.
- Give everything space on the pan because crowded shrimp steams instead of roasts.
- Don’t skip the marinade time. Toss the shrimp in the marinade the moment the Brussels sprouts go in the oven — by the time the sprouts are ready, so is the shrimp. Perfect timing, zero extra effort.
- Reduce the calories more by using a spray for the oil instead of using tablespoons.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Is it 227 calories per serving or for both servings?
Nutrition facts are per 1 serving.
What is a serving size?
There’s just two servings so you divide the meal in half.
I roast Brussels Sprouts all the time and they take much more than 20 minutes to soften at 350. Are you using tiny sprouts? Or maybe you like them more firm? Maybe I should just start the sprouts first and throw the shrimp on later.
I like mine a little chewy. I would toss them on the pan before the shrimp if you like yours really soft.
Two of my favorite things! And no dishes!? Win-Win.
Perfect for you then!
We are totally mind-melding on the one pan dinner thing, I LOVE THIS! ZERO dishes.
I have a bunch of one pan dinners!
These look amazing, Megan! We’re obviously both feeling the seafood + lemon + garlic flavor combo today. It’s such a classic, and it’s always good. Now I want your shrimp! 🙂
I know, our tastebuds are on the same wavelength. Trade you?!?
Alex is stupid and isn’t big on shrimp. SUCKS FOR HIM
That is sad for him. Good for you though!