Seafood & Pasta Protein Bowl
A hearty, high-protein bowl featuring tender shrimp, flaky salmon (optional), al dente pasta, fresh vegetables, and a bright lemon-garlic sauce. It’s nutrient-dense, delicious, and perfect for meal-prep or weeknight dinners.
DESCRIPTION
This protein bowl combines lean seafood (shrimp + optional salmon), whole-grain or high-protein pasta, fresh greens, and a tangy lemon-garlic dressing. It’s balanced with carbs, protein, and healthy fats while staying light and vibrant.
This dish works warm or cold—ideal for lunches, post-workout fuel, or a refreshing summer meal.
TOTAL TIME
Step Time
Prep ingredients 10 minutes
Cook pasta 8–10 minutes
Cook seafood 6–8 minutes
Prepare sauce 5 minutes
Assemble bowl 2–3 minutes
Total 30 minutes
INGREDIENTS (2–3 servings)
Protein
250 g shrimp, peeled & deveined
(Optional) 150 g salmon filet, cut into chunks
1 Tbsp olive oil
½ tsp smoked paprika
½ tsp garlic powder
½ tsp salt
¼ tsp black pepper
½ lemon (for finishing)
Pasta Base
180 g pasta (whole-grain, chickpea, or high-protein recommended)
Salt for boiling water
Veggies & Add-ins
1 cup baby spinach
½ cup cherry tomatoes, halved
¼ cup corn (fresh or frozen)
⅓ cup cucumber, diced
¼ cup red onion, thinly sliced
1 Tbsp chopped parsley
Lemon-Garlic Dressing
2 Tbsp olive oil
1 Tbsp fresh lemon juice
1 tsp lemon zest
1 small garlic clove, minced
½ tsp Dijon mustard
½ tsp honey
Salt & pepper to taste
INSTRUCTIONS
1. Prepare Pasta
Boil salted water.
Add pasta and cook until al dente (8–10 minutes).
Drain and rinse lightly under cool water (if making a cold bowl).
Toss with a little olive oil to prevent sticking.
2. Cook the Seafood
Shrimp
Pat shrimp dry.
Season with paprika, garlic powder, salt, and pepper.
Heat 1 Tbsp olive oil in a skillet over medium-high.
Add shrimp and cook 2–3 minutes per side until pink and cooked through.
Optional Salmon
Season salmon chunks with salt & pepper.
Sear in the same pan 2–3 minutes per side until browned and flaky.
Squeeze lemon over the cooked seafood.
3. Make the Lemon-Garlic Dressing
Whisk all dressing ingredients in a small bowl until emulsified.
4. Assemble the Bowl
Layer in each bowl:
Pasta base
Spinach
Cherry tomatoes
Corn
Cucumber
Red onion
Seafood
Drizzle generously with lemon-garlic dressing
Top with parsley
Serve warm or cold.
OPTIONAL HIGH-PROTEIN BOOSTERS
Add any of the following:
2 Tbsp cottage cheese or ricotta dollops
2 Tbsp parmesan
1/2 cup edamame
Chickpea-based pasta (extra protein)
2 boiled eggs
NUTRITION ESTIMATE (per bowl)
Approximate with shrimp only:
Calories: 550–650
Protein: 40–55 g
Carbs: 60–70 g
Fat: 18–25 g
Varies by pasta type and optional additions.
SEAFOOD & PASTA PROTEIN BOWL — Q&A GUIDE
1. Can I meal-prep this bowl?
Yes! Store dressing separately. Keeps 2–3 days in the fridge.
2. Can I use frozen shrimp?
Absolutely—just thaw and pat dry before cooking.
3. What pasta works best?
High-protein chickpea pasta
Whole-grain penne
Fusilli or orzo for bite-sized bowls
4. Can I make this dairy-free?
Yes. It’s naturally dairy-free unless you add cheese.
5. What other seafood can I use?
Try:
Scallops
Crab meat
White fish (cod, tilapia)
Smoked salmon (no cooking needed)
6. Can I make it spicy?
Add ¼–½ tsp chili flakes or a dash of sriracha to the dressing.
7. Is this good for a post-workout meal?
Yes—high in lean protein and carbs for recovery.
8. Can I serve it warm?
Definitely. Serve pasta and seafood warm with fresh veggies.