One-Pan Lemon Garlic Shrimp with Zucchini & Quinoa — 40g Protein, Under $5
Shrimp is the fastest-cooking protein in most kitchens and one of the most underused in budget meal planning — frozen shrimp bought in a bag costs far less per gram of protein than most people expect. This one-pan dinner cooks shrimp with zucchini in a lemony garlic butter sauce and serves it over quinoa that has been cooking alongside, making it a genuinely complete meal that takes under twenty-five minutes and leaves almost nothing to wash. The lemon garlic sauce is the kind of thing that makes simple ingredients taste significantly more than the sum of their parts. At 40 grams of protein and under five dollars, this is the shrimp dinner that belongs in the weeknight rotation.
Ingredients
Method
- Cook the quinoa: combine rinsed quinoa and broth in a small saucepan. Bring to a boil, reduce to low, cover, and simmer for 13–15 minutes until liquid is absorbed. Fluff with a fork and set aside.
- Pat the shrimp dry with paper towels and season with salt, pepper, and red pepper flakes.
- Heat olive oil in a skillet over medium-high heat. Add the zucchini slices and cook for 3–4 minutes, stirring occasionally, until golden and just tender. Remove and set aside.
- In the same pan, reduce heat to medium. Add the butter and garlic and cook for 30 seconds until fragrant.
- Add the shrimp in a single layer. Cook for 1.5–2 minutes per side until pink, opaque, and lightly golden — do not overcook.
- Return the zucchini to the pan. Squeeze in the lemon juice and toss everything together for 30 seconds.
- Taste and adjust seasoning.
- Serve over the cooked quinoa. Scatter fresh parsley over the top.
- Add a lemon wedge on the side and a grating of parmesan if using.
Notes
Frozen shrimp bought in a larger bag is one of the most cost-effective high-protein seafood options available — thaw only what you need by running cold water over the bag for ten minutes. Quinoa cooks in broth instead of water here at no meaningful extra cost, and the result is significantly more flavourful. Zucchini is one of the cheapest and most versatile vegetables available year-round — a single zucchini provides a full serving and costs almost nothing.
