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Shrimp & Brown Rice Meal Prep Bowls - Simple, Fresh, and Satisfying

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the rice: 1 1/2 cups uncooked brown rice (short or long grain)
  • 3 cups low-sodium chicken or vegetable broth (or water)
  • 1 tablespoon olive oil
  • 1/2 teaspoon kosher salt
  • For the shrimp: 1 1/2 pounds raw shrimp, peeled and deveined (medium or large)
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder (mild) or red pepper flakes (for heat)
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • Zest and juice of 1 lime
  • For the veggies: 1 red bell pepper, sliced
  • 1 cup broccoli florets
  • 1 cup snap peas or green beans
  • 1 small red onion, sliced
  • 1 tablespoon olive oil
  • 1/2 teaspoon kosher salt and black pepper to taste
  • Optional toppings and extras: Fresh cilantro or parsley, chopped
  • Lime wedges
  • Sliced avocado or a drizzle of avocado oil
  • Greek yogurt or a quick yogurt-lime sauce
  • Hot sauce or sriracha
  • Toasted sesame seeds or pumpkin seeds

Method
 

  1. Cook the brown rice: Rinse the rice under cold water until it runs mostly clear. Add rice, broth (or water), olive oil, and salt to a pot. Bring to a boil, then reduce to a low simmer, cover, and cook for 35–45 minutes, depending on the rice. Rest 10 minutes off heat, then fluff with a fork.
  2. Preheat and prep veggies: Heat the oven to 425°F (220°C). Toss bell pepper, broccoli, snap peas, and red onion with olive oil, salt, and pepper. Spread on a sheet pan.
  3. Roast the veggies: Roast for 15–18 minutes, until crisp-tender with a bit of char. If you like softer veggies, give them a couple extra minutes.
  4. Marinate the shrimp: In a bowl, combine olive oil, garlic, smoked paprika, cumin, chili powder, salt, pepper, lime zest, and lime juice. Add shrimp and toss to coat. Let sit for 10–15 minutes while the veggies roast.
  5. Cook the shrimp: Heat a large skillet over medium-high. Add shrimp in a single layer (work in batches if needed). Cook 1–2 minutes per side, until pink and just opaque. Do not overcook. Remove to a plate.
  6. Make a quick sauce (optional): Stir together 1/2 cup Greek yogurt, 1 tablespoon lime juice, 1 teaspoon honey, a pinch of salt, and a little hot sauce. Thin with water if you want it drizzly.
  7. Assemble the bowls: Divide rice among 4 meal prep containers. Top with roasted veggies and shrimp. Add cilantro, lime wedges, avocado, or sauce if you like. Keep any fresh toppings separate if storing more than a day.
  8. Cool and store: Let containers cool to room temp (no more than 1 hour), then cover and refrigerate.