Sheet-Pan Shrimp and Vegetables
A vibrant and healthy one-pan meal! Juicy shrimp and colorful vegetables are roasted to perfection with garlic and herbs, then served over fluffy cauliflower rice for a delicious low-carb dinner.
For 4 servings
Preheat oven and cook the rice.
- Preheat your oven to 400°F (200°C).
- In a medium saucepan, combine the white rice, water, and a pinch of salt.
- Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
- Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork.
TIPCooking the rice first ensures it's ready and waiting when the hot shrimp and veggies come out of the oven.Toss the vegetables.
In a large bowl, combine the sliced bell pepper, zucchini, and carrots. Drizzle with 2 tablespoons of the garlic-infused oil, sprinkle with dried oregano, salt, and pepper. Toss well to coat everything evenly.
Roast the vegetables.
Spread the seasoned vegetables in a single layer on a large, rimmed baking sheet. Roast for 10 minutes, giving them a head start to become tender.
TIPDon't overcrowd the pan. A single layer helps the vegetables roast instead of steam, leading to better flavor and texture.Prepare the shrimp.
While the vegetables are roasting, pat the shrimp dry with paper towels. In the same bowl you used for the vegetables, toss the shrimp with the remaining 2 tablespoons of garlic-infused oil.
TIPDrying the shrimp helps it roast nicely instead of steaming on the pan.Add shrimp and finish roasting.
After 10 minutes, remove the baking sheet from the oven. Add the shrimp to the pan, spreading them evenly amongst the vegetables. Return to the oven and roast for an additional 5-7 minutes, or until the shrimp are pink, opaque, and cooked through.
TIPShrimp cook very quickly. Keep a close eye on them to avoid overcooking, which can make them tough.Add lemon and herbs.
Remove the sheet pan from the oven. Squeeze the juice of the lemon all over the hot shrimp and vegetables. Sprinkle with fresh chopped parsley.
Serve immediately.
Divide the fluffy white rice among four bowls. Top with the roasted shrimp and vegetables and serve hot.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Do not overcrowd the pan. Use two sheet pans if necessary to ensure everything roasts instead of steams.
- 2Pat the shrimp dry before seasoning to help them roast nicely.
- 3For extra flavor, you can marinate the shrimp for 15-20 minutes before adding to the pan.
- 4This dish is best served immediately, but leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
Adapt it for your goals.
Spicy
Add 1/2 teaspoon of red pepper flakes along with the oregano for a spicy kick.
quickQuick
Use pre-chopped vegetables and quick-cook rice to get this meal on the table in under 20 minutes.
healthyHealthy
For more fiber, swap white rice for brown rice or quinoa, but be mindful this changes the low-fiber profile of the dish.
Why this is on our healthy list.
Lean Protein Source
Shrimp is an excellent source of lean protein, which is essential for muscle repair and helps keep you feeling full and satisfied.
Rich in Vitamins
Bell peppers, zucchini, and carrots provide essential vitamins like Vitamin C and Vitamin A, which support immune function and vision.
Low-FODMAP Friendly
This recipe uses garlic-infused oil and low-FODMAP vegetables, making it a great option for those with IBS or following a low-FODMAP diet.
Frequently asked questions
Yes, this is a very healthy meal. It's packed with lean protein from shrimp, loaded with vitamins and fiber from the vegetables, and is low in carbohydrates thanks to the cauliflower rice.
