Spicy Shrimp and Broccoli Mash

With spring finally (slowly) showing up in Chicago, my desire for lighter, and fresher, meals kicks into high gear.  That can be a tricky thing to balance when attempting to eat a high fat diet, but I tend bulk up on fat and super low carb food in the morning and for lunch, and make something a little more carb-heavy (because of vegetables) for dinner.  That’s my personal way of balancing macros when soups and meatloaf and casseroles sound a little too heavy for this time of year.  This meal is the perfect way to get in some green veggies, and enjoy a lighter meal in the warmer months.

I started by gathering all my ingredients above.

Next I heated a tablespoon of olive oil in a large pan over medium heat and sauteed my frozen broccoli until tender.  I let as much water evaporate and drained the rest before seasoning with salt and pepper.

I added the broccoli along with the parmesan cheese and heavy cream to my food processor and pulsed until everything came together.  If you find your mash does not hold together, you could add cream a tablespoon at a time, or use something like chicken broth, but I loved the consistency as-is.

For the shrimp, I first ran them under cold water for about 5 minutes until thawed – if you are using fresh raw shrimp, skip this step.  I heated another tablespoon of olive oil in a large pan over medium heat.  While that warmed, I patted the shrimp dry and then added them to the pan.  I seasoned the first side with salt, chili powder, and red pepper flakes, then flipped them and seasoned the other side the same way.  I made sure all the shrimp was evenly coated in spices and cooked through, only about 2 minutes per side, before plating.  I love the taste of the spicy shrimp with the cheesy broccoli mash!  I think this is a great weeknight meal as it only takes 15 or 20 minutes to throw together and you don’t need to turn on your oven in the hotter months.  If you really want to kick it up a notch you could drizzle a little sriracha over top at the end, but I don’t think that’s necessary.  You could use chicken instead of shrimp, as well.

Spicy Shrimp and Broccoli Mash

Prep Time: 5 minutes

Cook Time: 15 minutes

Yield: 2 servings

Serving Size: 1 serving (half of completed recipe)

Spicy Shrimp and Broccoli Mash


  • 10oz raw peeled, deveined shrimp (fresh or frozen)
  • 10oz broccoli (fresh or frozen)
  • 1/2c grated parmesan cheese
  • 1/4c heavy cream
  • 2tbslp olive oil
  • To Taste
  • Salt
  • Chili powder
  • Red pepper flakes


  1. Pour one tablespoon of olive oil into a large pan and warm over medium heat; add broccoli and saute until tender (drain any excess liquid, season with salt).
  2. Add the broccoli along with heavy cream and parmesan cheese to a food processor; pulse until combined and holding together, set aside.
  3. Pour one tablespoon of olive oil into a large pan and warm over medium heat; add shrimp and season with salt, chili powder, and red pepper flakes.
  4. After about 2 minutes, flip the shrimp over and season the other side; cook another 2 minutes or until shrimp is done.

Nutrtional Information

Per serving: 449 calories, 13g total carbs, 9g net carbs, 32g fat, 31g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)


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