Meal prep shrimp is one of the fastest ways to get a healthy lunch ready ahead of time, as long as the shrimp stay tender. These garlic shrimp bowls make two complete containers: half a pound of shrimp seared in butter and olive oil with garlic and Italian seasoning, a skillet of bell pepper, zucchini and red onion, a squeeze of lemon and a bed of fluffy rice. Everything is done in about 40 minutes, and the cooking order is planned so the shrimp come out juicy when you reheat them, not rubbery. Pack them for two lunches, or eat them together for an easy dinner and skip the dishes tomorrow.
Why you’ll like these shrimp bowls
- Two complete meals. Protein, vegetables and rice in each container, nothing else to add.
- Quick. The shrimp and vegetables cook in less than 10 minutes while the rice simmers.
- Tender shrimp. They come out of the pan the moment they turn opaque, so they survive reheating.
- One skillet. Shrimp and vegetables share the same pan and its garlicky butter.
- Flexible. Swap the vegetables or the grain to match what you have.
What keeps meal prep shrimp tender
Shrimp first, and only briefly. Shrimp cook in minutes and toughen fast. Searing them first and moving them to a plate as soon as they turn opaque means they are not sitting in the hot pan while the vegetables cook, and they have room to warm through again later without overcooking.
A hot, dry sear. Patting the shrimp dry and spreading them in one layer in a 12-inch skillet gives them a light golden sear instead of a steamed, watery result. Half a pound fits comfortably in one batch.
Vegetables cooked crisp-tender. The pepper, zucchini and onion get about 5 minutes, so they still have some bite after a few days in the fridge and a trip through the microwave.
Quick cooling. Letting the open containers cool for about 10 minutes before you put the lids on stops condensation from making the rice soggy, and it gets the food into the refrigerator well within the safe window.
Ingredients for meal prep shrimp
The exact amounts are in the recipe card below. These notes cover the choices that matter most.
- Large shrimp: peeled and deveined with the tails off, so the bowls are easy to eat at a desk. Large shrimp stay juicier than small ones after reheating.
- Long-grain white rice: it stays fluffy in the fridge. Cooking it from scratch takes the same time as the rest of the recipe.
- Olive oil and butter: oil for a hot sear, butter for flavor. A tablespoon of each coats the shrimp and the vegetables.
- Italian seasoning: an easy dried herb blend that holds up well over a few days.
- Garlic: added for only the last minute with the shrimp so it does not burn.
- Bell pepper, zucchini and red onion: colorful, quick-cooking vegetables that reheat well. A red or yellow pepper is sweeter than green.
- Lemon and parsley: a squeeze of juice and some fresh herbs keep the bowls tasting bright.
How to make meal prep shrimp bowls
- Simmer the rice, covered, for 15 minutes, then let it stand for 5 minutes.
- Pat the shrimp dry and season them.
- Sear the shrimp in oil and butter for about 3 minutes, add the garlic for 1 minute, then move them to a plate.
- Cook the pepper, zucchini and onion about 5 minutes, until crisp-tender.
- Return the shrimp with the lemon juice and parsley.
- Divide the rice and shrimp between 2 containers, cool about 10 minutes, then cover and refrigerate.
How to tell when the shrimp are done
Raw shrimp look gray and translucent. As they cook they turn pink on the outside and the flesh becomes opaque and pearly white all the way through. That is the moment to take them out of the pan, which is what the USDA describes as fully cooked for shrimp. Shrimp also curl as they cook: a loose C shape means they are done, while a tight O shape means they have gone too far.
When you reheat a container, heat it until it is steaming hot throughout (165°F, the USDA guideline for leftovers), but stop as soon as it gets there.
Tips for the best shrimp meal prep
- Dry the shrimp well. Moisture keeps them from searing, so pat them with paper towels before seasoning.
- Give them space. Spread the shrimp in a single layer so every piece touches the pan.
- Cut vegetables evenly. Similar-sized pieces cook at the same rate and reheat evenly.
- Use glass containers if you have them. They reheat evenly and do not hold onto the garlic smell.
- Add a splash of water when reheating. A teaspoon of water and a loose cover create a little steam that keeps the rice soft and the shrimp moist.
Substitutions and variations
Frozen shrimp: they work perfectly. Thaw them overnight in the refrigerator, or seal them in a bag and set it under cold running water until thawed, then pat dry.
Different grains: brown rice or quinoa can replace the white rice; cook them according to the package directions, since times vary.
Other vegetables: broccoli florets, asparagus pieces or green beans can stand in for the zucchini. Cut them small so they cook in the same time.
More meal prep: if you like having lunches ready to go, our chicken burrito bowl meal prep for two works the same way with chicken.
Ways to serve the bowls
The bowls are complete as they are, but a few small extras make them feel different from day to day. Tuck a lemon wedge into each container for a fresh squeeze at lunchtime. A spoonful of plain Greek yogurt mixed with a little garlic and lemon makes a quick, creamy sauce. Crumbled feta and a few olives give the bowls a Mediterranean feel, while a drizzle of hot sauce or a sprinkle of red pepper flakes adds heat. If you are eating them at home together, serve them warm with a simple green salad on the side.
Storing and reheating shrimp meal prep
Refrigerator: get the containers into the refrigerator within two hours of cooking, and eat them within 3 days. Seafood is at its best early in the week, so these bowls make a good first or second lunch.
Reheating: loosen the lid, add a teaspoon of water and microwave in short bursts, stirring between them, until steaming hot throughout (165°F). Short bursts heat the bowl evenly without blasting the shrimp. You can also warm everything in a covered skillet over medium-low heat with a splash of water.
Freezer: freezing is not recommended for these bowls; the shrimp and zucchini release water when thawed and turn soft.
Eating it cold: the bowls are also good cold straight from the fridge, with an extra squeeze of lemon.
Forty minutes on a Sunday gives you two bright, garlicky shrimp bowls waiting in the fridge. Grab one each, or enjoy them warm together tonight.
Frequently asked questions
Can you meal prep shrimp?
Yes. Cook the shrimp just until opaque, cool and refrigerate them within two hours, and eat them within 3 days, reheating gently until steaming hot.
Can I use frozen shrimp to make shrimp and veggies Recipe?
Yes. Thaw frozen raw shrimp completely, pat them dry and cook them exactly as written; they sear best when they are dry.
How do I thaw frozen shrimp?
Thaw them overnight in the refrigerator, or seal them in a zip-top bag and hold it under cold running water until they are pliable. Do not thaw them at room temperature.
How do I reheat shrimp without making it rubbery?
Add a teaspoon of water, cover loosely and microwave in short bursts, stirring in between, and stop as soon as the bowl is steaming hot.
Print
Garlic Shrimp Meal Prep Bowls for Two
- Total Time: 40 minutes
- Yield: 2 meal prep bowls
Description
Two garlic shrimp meal prep bowls: shrimp seared in butter and olive oil with garlic, bell pepper, zucchini and red onion over fluffy rice, finished with lemon and parsley.
Ingredients
- 1/2 cup long-grain white rice
- 1 cup water
- 8 ounces large shrimp, peeled and deveined, tails off
- 1/2 teaspoon Italian seasoning
- 1/4 teaspoon salt, divided
- 1/8 teaspoon black pepper
- 1 tablespoon olive oil
- 1 tablespoon butter
- 2 cloves garlic, minced
- 1 red or yellow bell pepper, diced
- 1 small zucchini, halved lengthwise and sliced
- 1/2 cup chopped red onion
- 1/2 lemon
- 1 tablespoon chopped fresh parsley
Instructions
- Bring the rice and water to a boil in a small saucepan. Cover, lower the heat and simmer for 15 minutes, until the water is absorbed. Take off the heat and let it stand, covered, for 5 minutes.
- While the rice cooks, pat the shrimp dry with paper towels and toss them with the Italian seasoning, half the salt and the pepper.
- Heat the oil and butter in a 12-inch skillet over medium-high heat. Add the shrimp in one layer and cook about 3 minutes, turning once, until pink and opaque. Add the garlic and cook 1 minute more. Move the shrimp to a plate.
- Add the bell pepper, zucchini, red onion and the rest of the salt to the skillet. Cook about 5 minutes, stirring, until crisp-tender.
- Return the shrimp to the skillet, squeeze in the lemon juice, add the parsley and toss to combine.
- Fluff the rice and divide it between 2 containers. Top with the shrimp and vegetables. Let them cool uncovered for about 10 minutes, then cover and refrigerate.
Notes
Equipment: small saucepan with a lid, 12-inch skillet, paper towels, 2 meal prep containers with lids
- Pat the shrimp dry so they sear instead of steaming.
- Take the shrimp out as soon as they are opaque; they warm through again when you reheat them.
- Frozen shrimp work well: thaw them overnight in the refrigerator, or in a sealed bag under cold running water, and pat dry.
- Brown rice or quinoa can replace the white rice; cook them according to the package.
- Refrigerate the containers within 2 hours of cooking and eat within 3 days.
- Reheat covered with a teaspoon of water in the microwave in short bursts, stirring, until steaming hot (165°F); avoid overheating, which makes shrimp rubbery.
- Freezing is not recommended; the shrimp and zucchini turn watery.
- Cook shrimp until the flesh is pearly and opaque (USDA FSIS).
- Refrigerate within 2 hours and reheat leftovers to 165°F.
- Prep Time: 10 minutes
- Rest Time: 10 minutes
- Cook Time: 20 minutes
- Category: Lunch
- Method: Sauteed
- Cuisine: American
