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whle30 recipes for shrimp meal prep

Glazed Shrimp with Roasted Cauliflower Curry

Course: Main Course
Cuisine: American
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 5 meals
Author: Bobby Parrish

This Whole30 meal prep has sour orange glazed shrimp served with oven roasted cauliflower tossed with a coconut curry sauce, crunchy walnuts, and sweet raisins. The entire meal is Whole30 compliant and full of flavor. Whole30 diet clean eating done right!



For the curry sauce:

  • 1/2 a sweet onion chopped
  • 2 cloves garlic minced
  • 1.5 teaspoons freshly grated ginger
  • 1 small red chili finely sliced or a pinch of pepper flakes
  • 1 tablespoon yellow curry powder
  • ½ teaspoon turmeric powder optional
  • ¾ cup full fat coconut milk
  • 1/3 cup chicken or veggie stock
  • 1 teaspoon lime juice
  • 1 tablespoon coconut cream optional
  • Kosher salt
  • Freshly cracked pepper
  • Avocado or olive oil

For the Cauliflower:

  • 2 medium size heads cauliflower
  • 1 teaspoon fresh thyme chopped
  • 2 tablespoons raisins
  • 2 tablespoons walnuts roasted and chopped
  • Fresh cilantro or parsley chopped
  • Avocado oil
  • Kosher salt
  • Freshly cracked pepper

For the shrimp:

  • 2 pounds shrimp cleaned & tails on
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin(optional)
  • 1/4 teaspoon cayenne pepper(optional)
  • 2 cloves garlic minced
  • 1 teaspoon fresh thyme chopped
  • ¾ cup fresh orange juice
  • 3 thin slices of lime
  • 1 teaspoon tapioca starch
  • Avocado oil
  • Kosher salt


  1. Cook’s note: Cooked shrimp will only last in the fridge for 3 days, so if you want this meal to last 5 days you can freeze some of the raw shrimp until ready to use(make sure to thaw), or make 1 pound of shrimp then buy more when needed.
  2. Pre-heat oven to 450 F and chop the cauliflower into large bite size florets, discard the stems. Place the cauliflower on a sheet tray and drizzle over 1 tablespoon of avocado oil, ¾ teaspoon salt, a few cracks of pepper, and the thyme(use ½ teaspoon if using dried thyme). Toss to combine and roast in the oven for 30-35 minutes, until well browned on all sides.
  3. While the cauliflower is roasting, make the curry sauce by pre-heating a medium size pan over medium heat for 2 minutes. Add 2 teaspoons of oil to the pan along with the onions, ¼ teaspoon salt, a couple cracks pepper, and mix well. Cook for 8 minutes then add the ginger, chlies, and garlic. Cook for 3 minutes then add the curry powder and turmeric, mix well and cook for 1 minute, stirring often. Add the coconut milk, chicken stock, ¼ teaspoon of salt and bring to a boil then reduce to a simmer. Let simmer for 12 minutes, or until reduced by half and has a saucy consistency. Turn off the heat, add the lime juice and check for seasoning, you may need more lime juice. Stir in one tablespoon of coconut cream and then strain the sauce into a bowl so it’s silky and smooth.
  4. Once the cauliflower is ready, place it in a medium size bowl and pour over just enough curry sauce to thoroughly coat. Add the raisins, walnuts, parsley, and the zest of half a lime. Toss well and check for seasoning.
  5. To make the glaze for the shrimp pre-heat a small pot over medium heat for 2 minutes. Add 1 teaspoon of oil to the pan along the garlic and thyme, cook for 1 minute then add the orange juice and bring to a simmer. Cook for 10 minutes, or until the liquid has reduced by about half. Stir 1 teaspoon of tapioca starch together with 2 teaspoons of water and add that to the pan, stir well and cook another 2 minutes until the glaze has thickened up and is pourable. Remove from heat.
  6. For the shrimp, use paper towels to pat the shrimp as dry as possible. Season half(1 pound) of the shrimp with ¾ teaspoon salt, smoked paprika, cumin, cayenne, and a tiny shot of oil, mix well. Pre-heat a large non-stick pan just under high heat for 2 minutes then add 2 teaspoons of oil and wait 30 seconds. Add the shrimp to the pan and cook for 2 minutes, flip the shrimp and cook for 30 seconds then reduce the heat to low and pour half the glaze in the pan, toss the shrimp in the glaze and cook for 30 seconds, remove from heat. Shrimp will overcook very easily, so work fast. Wipe the leftover glaze out of the pan with paper towels and repeat the process with the second batch of shrimp.

  7. Serve the shrimp with the cauliflower and enjoy! Cooked shrimp will only last in the fridge for 3 days, so either freeze some or cook another batch later in the week. To reheat, thaw shrimp first and then warm in a 400 F oven for 6-8 minutes or toss in a hot pan for 1 minute. Cauliflower will last in the fridge for 5 days but can’t be frozen. Re-heat in a 400 F oven for 10 minutes. If using the microwave cover open container with a wet paper towel and make sure not to overheat, or the food will dry out.

Recipe Notes

Macros per serving of cauliflower and curry(makes 5 servings):
209 calories per serving
14 grams of fat per serving
10.8 net carbs per serving(8 net carbs if omitting raisins)
5.8 grams of protein per meal
5.6 grams of fiber per meal

Macros per serving of shrimp & glaze(makes 5 servings):
171 calories per meal(144 calories if not making glaze)
4.4 grams of fat per meal(3.6 grams if not making glaze)
6 grams of net carbs per meal(1.54 grams if not making glaze)
24 grams of protein per meal
3 grams of fiber per meal