A high-protein Mediterranean-style rice bowl packed with juicy garlic shrimp, herbed rice, fresh vegetables, and a creamy yogurt sauce.
Servings
4 servings
Approximate Macros (Per Serving)
- Protein: 35–42g
- Carbs: 45–55g
- Fat: 12–18g
- Calories: 500–650 kcal
Ingredients
For the Garlic Shrimp
- 700 g (1.5 lb) large shrimp, peeled & deveined
- 1 tbsp olive oil
- 5 garlic cloves, minced
- 1 tsp paprika
- 1 tsp dried oregano
- ½ tsp cumin
- ½ tsp chili flakes (optional)
- 1 tsp salt
- ½ tsp black pepper
- Juice of 1 lemon
- 1 tbsp chopped parsley
For the Rice
- 1½ cups basmati or jasmine rice
- 3 cups water or chicken broth
- 1 tbsp olive oil
- ½ tsp salt
- 1 tsp dried parsley or oregano
Fresh Bowl Toppings
- 1 cucumber, diced
- 2 tomatoes, diced
- ¼ red onion, thinly sliced
- 1 cup lettuce or romaine
- ½ cup olives (optional)
- ½ cup crumbled feta cheese
- Lemon wedges
Creamy Garlic Yogurt Sauce
- 1 cup plain Greek yogurt
- 2 garlic cloves, grated
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 1 tbsp chopped dill or parsley
- Salt & pepper to taste
- 1–2 tbsp water (to thin if needed)
Equipment
- Large skillet or pan
- Pot with lid
- Mixing bowls
- Knife & cutting board
Step-by-Step Instructions
1. Marinate the Shrimp
In a bowl combine:
- Olive oil
- Garlic
- Paprika
- Oregano
- Cumin
- Chili flakes
- Salt
- Pepper
- Lemon juice
Add shrimp and toss well.
Let marinate for:
- 15–30 minutes
Do not marinate too long because lemon can start cooking the shrimp.
2. Cook the Rice
Rinse rice until water runs mostly clear.
In a pot add:
- Rice
- Water/broth
- Olive oil
- Salt
- Herbs
Bring to a boil.
Reduce heat to low, cover, and cook for:
- 15 minutes
Turn off heat and let rest covered:
- 10 minutes
Fluff with fork.
3. Prepare the Yogurt Sauce
Mix together:
- Greek yogurt
- Garlic
- Lemon juice
- Olive oil
- Herbs
- Salt & pepper
Add a little water for a smoother drizzle consistency.
Refrigerate until ready.
4. Cook the Shrimp
Heat a large skillet over medium-high heat.
Add shrimp in a single layer.
Cook:
- 1½–2 minutes per side
Shrimp should become:
- Pink
- Opaque
- Slightly golden
Do not overcook or shrimp will become rubbery.
Finish with fresh parsley.
5. Assemble the Bowls
Divide rice among bowls.
Top with:
- Lettuce
- Tomatoes
- Cucumber
- Red onion
- Olives
- Feta cheese
- Garlic shrimp
Drizzle generously with yogurt sauce.
Serve with lemon wedges.
Meal Prep Tips
- Store components separately for best texture.
- Shrimp stays good for 2–3 days refrigerated.
- Yogurt sauce keeps 4–5 days.
Optional Add-Ons
More Protein
- Add chickpeas
- Extra shrimp
- Hard-boiled eggs
More Mediterranean Flavor
- Hummus
- Tzatziki
- Roasted red peppers
- Pickled onions
Lower-Carb Version
Replace rice with:
- Cauliflower rice
- Extra lettuce
- Roasted vegetables
