Table of Contents
There’s something comforting about a meal that cooks in its own little package. It reminds me of opening a gift at dinner. You peel back the foil, and out comes a warm, steamy serving of shrimp and veggies. This dish, known as Baked Shrimp and Broccoli Foil Packs, hits all the right notes for a family-friendly meal. It’s flavorful, simple, and flexible enough for various diets. My kids love how the meal arrives in a pouch, and I love that cleanup is minimal.
If you’ve ever felt rushed, or if you’re looking for a healthy dinner that won’t take much time, this is the recipe for you.
Ingredients and Simple Substitutions
1. Shrimp (1 lb, peeled and deveined)
I grab fresh shrimp when I can, but frozen is also fine. If you buy frozen, make sure it’s thawed first. Some folks prefer large shrimp, others like medium. Go with what’s available and fits your taste.
2. Broccoli (3–4 cups florets)
Try to chop these into bite-size pieces. Smaller florets will cook faster, which works well in a one-pan shrimp and broccoli meal. If you’re out of broccoli, you could swap in zucchini or bell peppers and still get that “foil wrapped shrimp and broccoli” feel—just with a small twist.
3. Olive Oil or Ghee (2 tablespoons)
This helps everything stay moist and brings flavor together. If you’re doing Whole30, ghee or another compliant oil is the way to go.
4. Garlic (2 cloves minced or 1 teaspoon powder)
Garlic adds a nice, bold taste. Fresh garlic is fun if you have it on hand. Powder works fine if you’re in a hurry.
5. Lemon Juice (1 tablespoon + a bit extra if you like)
That citrus spark freshens up the shrimp. A squeeze of lemon at the end can really make the flavors pop.
6. Seasonings (1 teaspoon dried Italian blend, ½ teaspoon salt, ¼ teaspoon pepper, pinch of red pepper flakes)
Feel free to use Cajun or lemon-pepper. If you’re craving a spicy meal, add more chili flakes. You decide how bold you want it.
It’s good to remember that these amounts serve about four people. If you’ve got a larger family or big appetites, you can double the recipe. Keep the same oven temperature, but give yourself a bit more time if your packets are crowded.
Step-by-Step: How to Make Baked Shrimp and Broccoli Foil Packs
This is my go-to method for a simple shrimp foil pack recipe. I like to set aside about 10 minutes for prep and 15 minutes for cooking. Dinner on the table in under half an hour sounds pretty awesome, right?
Preheat Your Oven
Set your oven to 400°F (200°C). This temperature works best to keep shrimp moist while still cooking broccoli thoroughly.
Prep Your Foil
Rip out four big rectangles of foil, about a foot long each. Lightly coat each sheet with cooking spray or rub with a little olive oil. This helps prevent sticking.
Season Shrimp and Broccoli
- In a medium bowl, place shrimp and broccoli florets.
- Drizzle with olive oil or ghee.
- Add garlic, lemon juice, salt, pepper, Italian seasoning, and any extra spices you fancy.
- Toss to cover everything evenly.
Assemble the Packets
- Lay each foil sheet flat.
- Spoon a quarter of the shrimp and broccoli mixture into the center of each sheet.
- Fold two opposite edges of the foil over the food and roll them together. Then fold or roll the other two edges until you have a sealed packet.
Bake
- Put all packets on a baking sheet (to catch any drips).
- Place them in the oven and bake for around 12–15 minutes. Larger shrimp might need a bit more time, so you can check one packet by gently opening it and seeing if the shrimp is opaque (pinkish-white).
- Be careful of the steam when opening.
Serve and Enjoy
- Open each foil pack.
- Add a sprinkle of lemon juice or fresh parsley if you’d like.
- Plate it with your favorite side, or just eat straight from the foil to skip washing plates!
And that’s it: a perfect oven baked shrimp packets dinner that looks fancy enough for guests but is simple for any weeknight.
Cooking Methods: Oven vs. Grill
There are two main ways to cook these low carb shrimp and vegetable foil packs: in the oven or on a grill. Both work great. It comes down to your preference or the season.
- Oven Method: Bake at 400°F for about 15 minutes. Check if shrimp has turned opaque and pinkish-white.
- Grill Method: Heat your grill to medium-high. Place packets directly on the grates and cook 10–12 minutes. If you’re feeling fancy, flip them once halfway through, but it’s not strictly necessary.
The grilled version gives a slight smoky flavor, which is wonderful in the summer. I’ve set up these packets for a neighborhood cookout, right next to burgers and hot dogs. It’s a lighter choice that still feels like a backyard treat.
Flavor Variations
1. Cajun Shrimp and Broccoli:
Swap the Italian seasoning for a Cajun blend, and maybe add a pinch of chili powder. Finish with a squeeze of lime. This changes your basic recipe into a spicy keto shrimp foil packets dinner that warms you up.
2. Garlic Butter:
Melt a couple of tablespoons of ghee or butter (if dairy isn’t an issue). Stir in minced garlic and a bit of salt, then drizzle that on your shrimp and broccoli. Wrap and bake as usual. This idea works well if you’re not strictly Whole30 and want a buttery, rich taste. It’s a classic twist on garlic shrimp and broccoli in foil.
3. Asian-Style:
Use coconut aminos (a soy sauce alternative often used in Whole30 or paleo recipes). Add a little grated ginger, a drop of sesame oil, and a pinch of chili flakes for heat. This transforms your dinner into a sweet-and-savory treat.
4. Other Veggies:
Broccoli is terrific, but maybe you have zucchini or asparagus on hand. Feel free to add them in. The key is to make sure your veggies aren’t too thick so they cook at the same pace as shrimp. That keeps it a true “easy shrimp foil dinner.”
These different seasonings keep the recipe fresh every time. That way, you can make “Baked Shrimp and Broccoli Foil Packs” regularly without boredom.
If You Like This, You Might Enjoy:
- Summer Turkey Patties with Mediterranean Veggies
These patties are another simple protein that pairs beautifully with fresh produce. Great for summer gatherings or a quick lunch. - Fluffy Japanese Soufflé Pancakes Recipe: Cloud-Like Brunch
If you’re in the mood for something sweet after dinner (or you want a fun weekend breakfast), these pancakes are a must-try. - Chicken Asparagus Pasta – Easy & Tasty Dinner Recipe
This dish fits well if you love pairing simple proteins with green veggies. Asparagus is so fresh in spring. - Chicken Power Bowl with Roasted Veggies – Healthy & Easy
Another meal that includes protein, veggies, and easy cleanup. Bowls are all the rage right now because you get everything in one dish.
These suggestions line up with the idea of fast, nutritious meals. With these additional options, you can keep your weekly menu fresh.
Questions and Answers (FAQ)
Absolutely. Just thaw the shrimp first, either overnight in the fridge or under cool running water for a few minutes. Cooking shrimp from frozen can lead to uneven doneness, so a quick thaw is best.
Shrimp is done when it turns opaque and pinkish-white. It also curls into a “C” shape. If you’d like a safety check, use a meat thermometer. Cooked shrimp should reach 145°F inside.
Yes. For a similar cooking time, go with veggies that cook quickly, like zucchini, bell peppers, or asparagus. Cut them into small pieces so they become tender in the same time as the shrimp.
It’s already pretty keto-friendly as is, since it’s low-carb and high in protein. Just double-check any sauces or spices to be sure there’s no hidden sugar. You can serve it with zucchini noodles or cauliflower rice for a full keto meal.
They do. Preheat your grill to medium-high. Place sealed packets on the grates and cook for about 10–12 minutes. It’s a fantastic way to keep the house cool in summer.
You can mix the shrimp, broccoli, and seasonings up to one day ahead and store them in the fridge. Wait to seal them in foil until right before cooking. That helps keep everything fresh and prevents the foil from weakening if it sits in acidic ingredients too long.
Extra Tips for Different Lifestyles
Whole30 Shrimp and Broccoli Packet:
- Use ghee or avocado oil.
- Check seasoning blends for hidden sugar.
Keto Shrimp Foil Packets:
- Skip sugary marinades.
- Serve with cauliflower rice or zucchini noodles.
Low-Carb Shrimp and Vegetable Foil Packs:
- The recipe is already low-carb.
- Pick veggies that won’t add too many carbs, like peppers, zucchini, or asparagus.
You can see how easy it is to shape this meal to match your goals. That’s part of the magic of foil dinners: they’re so flexible!
Serving Suggestions
Sometimes I treat these foil wrapped shrimp and broccoli packs as a standalone dish. Other times, I like pairing them with:
- Cauliflower Rice: Stays in the low-carb zone.
- Quinoa or Brown Rice: If you prefer a bit more starch.
- Zucchini Noodles: Keep it light and add even more veggies.
- A Simple Side Salad: Crisp lettuce, cucumber, and a squeeze of lemon.
For special occasions or bigger appetites, you could add a slice of crusty bread. The bread soaks up any garlicky juices in the packet. It’s delightful.
Nutritional Perks
If you’re tracking macros, shrimp is a lean protein source. Broccoli brings fiber, vitamins, and minerals. The combination helps keep you full without a lot of calories. Adding a drizzle of healthy fat (olive oil or ghee) rounds it out. That’s why I love this as a healthy shrimp and broccoli recipe for weight loss or general wellness goals.
- Low in Carbs: Perfect if you’re aiming for fewer carbs.
- High in Protein: Shrimp is protein-dense, which can help with muscle building or weight management.
- Nutrient-Rich Veggies: Broccoli is loaded with vitamins like vitamin C and K.
No need to get too heavy on the science here, but it’s comforting to know that your dinner is doing good things for your body.
Baked Shrimp and Broccoli Foil Packs – Quick & Healthy
- Prep Time: 10 minutes
- Cook Time: 12 minutes
- Total Time: 22 minutes
- Yield: 4 servings
- Category: Mains
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Description
A quick and healthy baked shrimp and broccoli foil pack recipe, made with garlic butter, fresh lemon, and simple seasonings. Low-carb, keto-friendly, and easy to prepare. Perfect for a weeknight meal with minimal cleanup.
Ingredients
- 1 lb (450g) raw shrimp, peeled and deveined
- 3–4 cups broccoli florets (bite-size pieces)
- 2 tablespoons olive oil or melted ghee
- 2 cloves garlic, minced (or 1 teaspoon garlic powder)
- 1 tablespoon lemon juice
- 1 teaspoon dried Italian seasoning
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- Pinch of red pepper flakes (optional, for heat)
- Foil sheets (enough to create 4 packets)
Instructions
- Preheat the Oven to 400°F (200°C).
- Prepare the Foil Sheets: Cut 4 large sheets and lightly coat with cooking oil.
- Mix Ingredients: In a bowl, toss shrimp, broccoli, olive oil, garlic, lemon juice, Italian seasoning, salt, pepper, and red pepper flakes.
- Assemble Packets: Divide the mixture among the foil sheets, folding and sealing them tightly.
- Bake: Place the packets on a baking sheet and bake for 12–15 minutes, until shrimp is opaque and broccoli is tender.
- Serve: Open carefully (watch for steam), squeeze extra lemon juice on top, and enjoy!
Notes
- Meal Prep Friendly: Assemble ahead of time and store in the fridge for up to 1 day before baking.
- Storage: Leftovers can be refrigerated for up to 3 days and reheated in the oven at 350°F until warm.
- Variations: Try Cajun seasoning, garlic butter, or an Asian-inspired soy-ginger twist.
- Grilling Option: Cook foil packets on a preheated grill over medium-high heat for 10–12 minutes.
Nutrition
- Serving Size: 1 foil pack
- Calories: ~250 kcal
- Sugar: ~1g
- Sodium: ~500mg
- Fat: ~10g
- Saturated Fat: ~2g
- Unsaturated Fat: ~8g
- Trans Fat: 0g
- Carbohydrates: ~6g
- Fiber: ~2g
- Protein: ~30g
- Cholesterol: ~200mg
Keywords: baked shrimp foil packets, shrimp and broccoli foil packets, easy shrimp foil dinner, low carb shrimp and vegetable foil packs, keto shrimp foil packs
Pinterest and Social Sharing
I often say, “If you try something and love it, share it!” That’s exactly why I put my recipes on Pinterest. If you’d like a quick way to remember these baked shrimp foil packets, or if you want to help friends find it, consider saving:
Baked Shrimp & Broccoli Foil Packs – Easy & Healthy! or Easy Shrimp & Broccoli Foil Packets – Healthy & Flavorful!
You can pick your favorite image and save it to your favorite board. That way, you’ll have the recipe handy when the next shrimp craving hits.
