⏱ 20 min total

Garlicky Shrimp with Broccoli and Toasted Breadcrumbs

Name: Garlicky Shrimp with Broccoli and Toasted Breadcrumbs
Prep time: 12 min
Cook time: 8 min
Total time: 20 min
Yield: 1 serving
Ingredients: ¾ cup chopped Broccoli; 1 tbsp Water; ¾ tsp Olive oil; 1 ½ tbsp Breadcrumbs; ⅛ tsp Lemon zest; ¹⁄₁₆ tsp Salt; 4 oz Shrimp; ¾ clove Garlic; 1 tbsp Chicken broth; ¹⁄₁₆ tsp Crushed red pepper flakes; ¼ tbsp Lemon juice

Per 1 serving · 232 g · 11 ingredients

Calories

179

9%
of a 2,000 cal day

Protein
19g
42% of calories
Carbs
14g
31% of calories
Fat
5.3g
26% of calories

Portion

✓ Protein-dense
✓ Low saturated fat

At a glance

One serving of Garlicky Shrimp with Broccoli and Toasted Breadcrumbs (232 g) has 179 calories, with 19 g of protein, 14 g of carbohydrates and 5.3 g of fat. Most of its energy comes from protein (42% of calories). It is high in protein (38% DV), Vitamin C (70% DV) and Vitamin K (60% DV). Keep an eye on sodium and cholesterol, which provide 40% and 48% of the daily value.

Per 100 g

77cal

low energy density

Protein per 100 cal

11g

Net carbs

12g

carbs minus fiber

Fiber

2.3g

1.9 g sugar

High in

20%+ of the daily value

Protein38%
Vitamin C70%
Vitamin K60%
Niacin20%
Vitamin B627%
Vitamin B1254%

Good source of

10–19% of the daily value

Vitamin E17%
Thiamine14%
Riboflavin (B2)11%
Folate (B9)19%
Pantothenic acid16%
Choline19%

Watch

20%+ of the daily value

Sodium40%
Cholesterol48%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

¾ cup chopped Broccoli
🥄
1 tbsp Water
¾ tsp Olive oil
1 ½ tbsp Breadcrumbs
⅛ tsp Lemon zest
🥄
¹⁄₁₆ tsp Salt
4 oz Shrimp
¾ clove Garlic
1 tbsp Chicken broth
🥄
¹⁄₁₆ tsp Crushed red pepper flakes
¼ tbsp Lemon juice

Directions

Prep 12 minCook 8 min

1
Place broccoli and water in a microwave-safe bowl, cover, and microwave on high until tender, about 4 minutes. Drain well and set aside.
2
Heat one-third of the olive oil in a large nonstick skillet over medium heat. Add breadcrumbs and cook, stirring often, until lightly toasted, about 2 to 3 minutes. Transfer to a bowl and stir in lemon zest and half of the salt.
3
Heat half of the remaining olive oil in the same skillet over medium-high heat. Add shrimp and sauté until they turn pink, about 2 minutes. Add garlic and sauté until very light golden, about 1 minute.
4
Stir in chicken broth, pepper flakes, and remaining salt; cook, stirring to loosen bits from the bottom of the pan, just until shrimp is cooked through, about 1 minute.
5
Remove skillet from heat and add cooked broccoli; toss to mix and coat. Drizzle with lemon juice and remaining olive oil; toss again. Serve shrimp and broccoli sprinkled with toasted breadcrumbs.

Vitamins & minerals

Amounts for 1 serving (232 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	82 μg	9%
Vitamin C	63 mg	70%
Vitamin D	0.1 μg	1%
Vitamin E	3 mg	17%
Vitamin K	72 μg	60%
Thiamine	0.2 mg	14%
Riboflavin (B2)	0.1 mg	11%
Niacin	3 mg	20%
Vitamin B6	0.3 mg	27%
Folate (B9)	77 μg	19%
Vitamin B12	1 μg	54%
Pantothenic acid	1 mg	16%
Choline	107 mg	19%

Minerals

Nutrient	Amount	% Daily Value
Calcium	117 mg	12%
Iron	1 mg	17%
Potassium	390 mg	8%
Magnesium	45 mg	11%
Phosphorus	345 mg	49%
Zinc	2 mg	14%
Copper	0.3 mg	28%
Manganese	0.3 mg	13%
Selenium	38 μg	69%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	17 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	247 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	0 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.1 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0.3 g	—
Methionine	0.5 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	61 μg	—
Serine	1 g	—
Starch	6 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	0.1 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 179 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

34min
Walking (3.5 mph)
22min
Cycling (moderate)
15min
Running (6 mph)
25min
Swimming laps

Common questions

How many calories are in Garlicky Shrimp with Broccoli and Toasted Breadcrumbs?

One serving of Garlicky Shrimp with Broccoli and Toasted Breadcrumbs (1 serving) has 179 calories, which works out to 77 calories per 100 g. That is about 9% of a 2,000-calorie day.

Are Garlicky Shrimp with Broccoli and Toasted Breadcrumbs high in protein?

Yes. It has 19 g of protein per serving, and 42% of its calories come from protein (11 g of protein per 100 calories).

Are Garlicky Shrimp with Broccoli and Toasted Breadcrumbs keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Garlicky Shrimp with Broccoli and Toasted Breadcrumbs?

919 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Garlicky Shrimp with Broccoli and Toasted Breadcrumbs?

1.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (232 g)

Calories179

% Daily Value*

Total fat 5.3g	7%
Saturated fat 0.9g	5%
Trans fat 0g
Cholesterol 143mg	48%
Sodium 919mg	40%
Total carbohydrate 14g	5%
Dietary fiber 2.3g	8%
Total sugars 1.9g
Protein 19g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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