Is Shrimp Keto-Friendly? 8 Delicious Keto Shrimp Recipes

Is shrimp keto? A Comprehensive Guide to Eating Shrimp on a Ketogenic Diet

Whether prawns are a keto-friendly food depends on whether you’re on a ketogenic diet. Popular shellfish like prawns are low in carbohydrates and high in protein, so they’re a fantastic addition to a ketogenic diet. The nutritional advantages of shrimp, its carbohydrate content, and how to include shrimp in a ketogenic diet will all be covered in this article.

What is the keto diet?

Let’s start by defining the keto diet. A high-fat, low-carb diet that has gained popularity recently is the ketogenic diet. The objective of the keto diet is to induce ketosis, a metabolic state in which your body uses fat for energy instead of carbohydrates. To do this, severely cut back on your carbohydrate intake while upping your fat intake.

Is shrimp keto-friendly?

Yes! Everyone on a ketogenic diet will love shrimp as a source of protein. Shrimp is abundant in protein, good fats, and low in carbohydrates. One gramme of carbohydrate, one gramme of fat, and a staggering 18 grammes of protein are all that are present in a 3-ounce portion of shrimp.

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Nutritional Value of Shrimp

The keto diet is ideal for shrimp because it is a high-protein, low-carb food. A serving of prawns weighing 3 ounces has the following nutritional value:

• Calories: 84
• Protein: 18 grammes
• Fat: 1 gramme
• Carbohydrates: 0 grammes

Shrimp is a fantastic option for people following a low-carb or ketogenic diet since, as you can see, it is low in calories and carbs. Furthermore, it contains a lot of protein, which is important for repairing and growing muscle.

Nutritional Benefits of Shrimp

Shrimp is a great source of protein and other essential nutrients. Here are some of the nutritional benefits of shrimp:

• High in protein

One of the most prominent advantages of consuming shrimp is its exceptional protein concentration. Shrimp is a lean and protein-dense food that’s perfect for individuals adhering to a ketogenic diet. Protein is an indispensable nutrient that plays a pivotal role in muscle growth and repair, tissue maintenance, and the regulation of metabolic activities.

• Low in fat

Shrimp is a fantastic option for people following a low-fat diet because it is low in fat. You must, however, ensure that you are eating enough healthy fats if you are on the ketogenic diet.

• Rich in vitamins and minerals.

Vitamin B12, iron, phosphorus, and selenium are among the vitamins and minerals that are abundant in shrimp. The functioning of your body depends on these nutrients to stay healthy.

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Shrimp and carbs

To maintain ketosis while on a ketogenic diet, you must restrict your carbohydrate consumption. Shrimp is a low-carb meal that is easy to include in a ketogenic diet.

• Carbs in shrimp

Shrimp, which has only 0.2 grammes of carbohydrates per 3-oz serving, is a great option for people following a low-carb or ketogenic diet.

• Shrimp vs. Other Seafood

Shrimp is one of the lower-carb options among different types of seafood. As an illustration, a serving of salmon (3 oz) has 0.5 grammes of carbohydrates, while a serving of crab (3 oz) has 0.8 grammes.

Health benefits of shrimp

The variety of health advantages of prawns extends beyond only their deliciousness. Just a few are listed below:

• Low in calories: Shrimp is an excellent food for weight loss because it contains few calories.
• High in protein: Protein is crucial for maintaining and repairing muscle, and prawns are a great source of it.
• Rich in Omega-3 Fatty Acids: Prawns are rich in omega-3 fatty acids, which have been correlated with several beneficial health effects, such as mitigated inflammation and enhanced cardiovascular function.
• Low in Mercury: Shrimp is considered a safer seafood alternative for expectant mothers and young children, as it contains low levels of mercury in comparison to certain other marine food options.

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Low-Carb Seafood Options

Sure, here are some low-carb seafood options:

• Salmon: Salmon is a fantastic low-carb seafood option since it is high in omega-3 fatty acids. With a side of vegetables, you can eat it grilled, roasted, or pan-seared.
• Shrimp: Shrimp, a shellfish with a variety of uses, is high in protein and low in carbohydrates. It is good grilled, sautéed, or stir-fried with some low-carb vegetables.
• Tuna is low in carbohydrates and a fantastic source of protein. You may eat it fresh or in water-based cans and combine it with low-carb tuna salad ingredients like mayonnaise, celery, and spices.
• Crab: There are numerous ways to enjoy crab flesh, which is low in carbohydrates and high in protein. With some garlic butter, you can steam, boil, or bake it.
• Lobster: Low-carb and delicious, lobster is an appealing seafood substitute. With a dash of lemon and butter and prepared grilled or boiled, this delectable crustacean makes a mouthwatering low-carb meal.
• Mussels: Mussels are an excellent source of protein and contain low levels of carbohydrates, making them an ideal dietary option. These nutritious mollusks can be relished steamed, garnished with garlic and white wine for an aromatic flavor, or incorporated in a seafood stew with low-carb vegetables for a delectable feast.
• Squid: Squid is a low-carb, high-protein shellfish delicacy with a wide range of culinary applications. This adaptable cephalopod makes a delicious and nutrient-dense meal when it is grilled, fried, or stir-fried with low-carb vegetables.

These aforementioned seafood options represent only a few of the many low-carb alternatives that can be relished as components of a wholesome and well-rounded dietary regimen.

How to Incorporate Shrimp into Your Keto Diet

Shrimp can be incorporated into a ketogenic diet in a variety of ways. Here are some suggestions:

• Shrimp Stir-Fry

An excellent option to make a quick and simple keto supper is to stir-fry prawns with low-carb vegetables like broccoli, bell peppers, and mushrooms.

• Shrimp Salad

Increasing your protein intake while lowering your carb intake is simple when you add shrimp to a salad.

• Shrimp Cocktail

The traditional appetiser prawn cocktail is high in protein and low in carbohydrates. The cocktail sauce should be avoided because it can contain a lot of sugar.

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Why Shrimp is Great for a Keto Diet

Shrimp is a high-protein and low-carbohydrate edible, making it a favourable option for individuals adhering to a ketogenic diet. Additionally, shrimp contains a plethora of vital vitamins and minerals, such as selenium and vitamin D, which are crucial for promoting overall health and well-being.

8 Keto-Friendly Shrimp Recipes

Some of the greatest low-carb prawn dishes are simple to prepare, delectable, and will support your low-carb lifestyle.

1. Garlic Butter Shrimp

The classic meal of garlic butter prawns is flavorful and simple to prepare. What you’ll need to cook this dish is:

Ingredients:

• 1 pound of peeled and deveined shrimp
• 2 minced garlic cloves
• Butter, 1/4 cup
• pepper and salt as desired.

Instructions:

• Melt the butter over medium-high heat in a large skillet.
• For one to two minutes, until aromatic, add the garlic.
• When the prawn is pink and fully cooked, add it and fry it for 3–4 minutes.
• To taste, add salt and pepper to the food.
• Serve hot with your preferred low-carb side dish.

2. Shrimp Scampi

Another traditional shrimp meal that is quick to prepare and flavorful is shrimp scampi. What you’ll need to cook this dish is:

Ingredients:

• 1 lb. of shrimp, peeled and deveined
• 2 cloves of garlic, minced
• 1/4 cup of butter
• 1/4 cup of white wine
• 1/4 cup of chicken broth
• Salt and pepper to taste

Instructions:

• Heat the butter in a large skillet over medium-high heat until it melts.
• For one to two minutes, until aromatic, add the garlic.
• Cook for two to three minutes, or until slightly reduced, after adding the white wine and chicken broth.
• When the prawn is pink and fully cooked, add it and fry it for 3–4 minutes.
• To taste, add salt and pepper to the food.
• Serve hot with your preferred low-carb side dish.

3. Lemon-Garlic Shrimp

A dish that is light and cooling, like lemon garlic prawn, is ideal for summer. What you’ll need to cook this dish is:

Ingredients:

• 1 lb. of shrimp, peeled and deveined
• 2 cloves of garlic, minced
• 1/4 cup of butter
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

• Melt the butter over medium-high heat in a large skillet.
• For one to two minutes, until aromatic, add the garlic.
• When the prawn is pink and fully cooked, add it and fry it for 3–4 minutes.
• Over the shrimp, squeeze some lemon juice.
• To taste, add salt and pepper to the food.
• Serve hot with your preferred low-carb side dish.

4. Shrimp and Avocado Salad

Shrimp and avocado salad is a light and refreshing dish that is perfect for lunch or dinner. To make this dish, you will need:

Ingredients:

• 1 lb. of shrimp, peeled and deveined
• 2 avocados, diced
• 1/4 cup of diced red onion
• 1/4 cup of cilantro, chopped
• Juice of 1 lime
• Salt and pepper to taste

Instructions:

• Combine the prawn, avocado, red onion, and cilantro in a big bowl.
• Over the salad, squeeze some lime juice.
• Add salt and pepper to taste.
• For a fulfilling and delightful keto lunch, serve chilled.

5. Cajun Shrimp Skillet

Cajun shrimp skillet is a spicy and flavorful dish that is easy to make and perfect for dinner. To make this dish, you will need:

Ingredients:

• 1 lb. of shrimp, peeled and deveined
• 2 tablespoons of olive oil
• 2 cloves of garlic, minced
• 1/4 cup of green onion, chopped
• 1/4 cup of red bell pepper, diced
• 1 tablespoon of Cajun seasoning
• Salt and pepper to taste

Instructions:

• In a large skillet, heat the olive oil over medium-high heat.
• After adding the garlic, sauté the red bell pepper and green onion for approximately two to three minutes, or until they have just started to soften.
• Next, add the prawns and Cajun seasoning, cooking for 3–4 minutes until the prawns are completely cooked and have turned pink.
• Finally, season the dish with salt and pepper to taste.
• Serve hot alongside your favourite low-carb side dish.

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6. Keto Shrimp Stir Fry:

This keto shrimp stir fry is a quick and easy recipe that is perfect for busy weeknights. It requires just a few ingredients and can be prepared in under 30 minutes.

Ingredients:

• 1 pound of shrimp, peeled and deveined
• 2 cups of broccoli florets
• 1 red bell pepper, sliced
• 1/2 cup of sliced onions
• 2 cloves of garlic, minced
• 2 tablespoons of coconut oil
• Salt and pepper, to taste

Instructions:

• The coconut oil should be heated over medium-high heat in a big skillet.
• Sauté the onions and garlic until aromatic after adding them.
• After adding the prawns, sauté them for 2–3 minutes, or until they turn pink.
• Stir-fry the broccoli and red bell pepper after adding them for another two to three minutes.
• To taste, add salt and pepper to the food.

This keto shrimp stir fry is a great way to add some variety to your weekly meal plan. It is packed with nutrients and can be customised to suit your preferences.

7. Keto Shrimp and Zucchini Noodles:

You can sate your pasta desires while adhering to your dietary limits with this keto shrimp and zucchini noodle meal. This meal is ideal for a light lunch or dinner because it is high in protein and low in carbohydrates.

Ingredients:

• 1 pound of shrimp, peeled and deveined
• 4 medium zucchini, spiralized into noodles
• 2 cloves of garlic, minced
• 2 tablespoons of olive oil
• Salt and pepper, to taste

Instructions:

• Olive oil should be heated in a sizable skillet over medium heat.
• Add the garlic and cook for one to two minutes, or until fragrant.
• After adding the prawns, sauté them for 2–3 minutes, or until they turn pink.
• Sauté the courgette noodles for a further 1-2 minutes, or until they are soft.
• To taste, add salt and pepper to the food.

Traditional pasta dishes can be replaced with these tasty and healthy keto shrimp and zucchini noodles. It is ideal for warmer weather because it is light and energising.

8. Keto Shrimp Curry:

This tasty and fragrant keto shrimp curry recipe is ideal for a relaxing evening at home. This recipe is low in carbohydrates and high in fat, which will keep you full and satisfied.

Ingredients:

• 1 pound of shrimp, peeled and deveined
• 1 can of coconut milk
• 1 red bell pepper, sliced
• 1 yellow onion, sliced
• 2 cloves of garlic, minced
• 2 tablespoons of curry powder
• 2 tablespoons of coconut oil
• Salt and pepper, to taste
• Cilantro, chopped for garnish

Instructions:

• The coconut oil should be heated over medium heat in a big skillet.
• Sauté the onions and garlic until aromatic after adding them.
• Stir in the curry powder after adding it.
• Red bell pepper added; cook for an additional two to three minutes.
• After adding the prawns, sauté them for 2–3 minutes, or until they turn pink.
• Add the coconut milk, then whisk everything together.
• Boil the sauce for 10 to 15 minutes or until it thickens.
• To taste, add salt and pepper to the food.
• Before serving, garnish with chopped cilantro.

This keto shrimp curry is a flavorful and comforting dish that is perfect for cooler weather. It is a great way to add some variety to your ketogenic diet.

What About Shrimp Cocktails and Other Sauces?

Despite the fact that shrimp is keto-friendly on its own, some of the dips and sauces that are frequently served with shrimp may be heavy in added sugars and carbohydrates. For instance, cocktail sauce, a preferred dipping sauce for prawns, frequently contains sugar and ketchup, both of which are high in carbohydrates.

Use a straightforward seasoning like lemon juice, garlic, and butter or a low-carb dip like mayonnaise flavouring with herbs and spices if you want to be keto-friendly.

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Potential Drawbacks of Eating Shrimp on Keto

While prawns can be a wonderful addition to a ketogenic (keto) diet, there are several potential downsides to take into account:

• High Cholesterol: Shrimp contains a lot of cholesterol, which may not be a problem for everyone but may be for some people who already have high cholesterol levels. Yet, evidence indicates that for most people, dietary cholesterol intake may not have a substantial effect on blood cholesterol levels.
• Allergies: If you are allergic to shellfish, you should avoid prawns because they are a common allergen.
• High Sodium Content: Many prawn recipes, particularly those that are served with sauces or that are processed, can contain a lot of sodium, which can be problematic for people who need to limit their sodium consumption owing to medical issues like high blood pressure.
• Environmental Concerns: The effects of shrimp farming practises on the environment can worry some individuals.

Conclusion

A ketogenic diet is a perfect place to include shrimp. It is high in protein, low in carbohydrates, and loaded with vital vitamins and minerals. There are numerous ways to include prawn in your keto diet, whether you prefer it in a stir-fry, salad, or cocktail.

FAQs

Is shrimp high in cholesterol?

While prawns do contain cholesterol, they are low in saturated fat, making them a good addition to a diet that includes a variety of foods.

Can I eat shrimp on a low-carb diet?

Shrimp is a fantastic option for anybody following a low-carb or ketogenic diet, indeed.

How many carbs are in a serving of shrimp?

Just 0.2 grammes of carbohydrates are included in one serving of prawn (3 oz).

Is shrimp a good source of protein?

Indeed, prawns are a fantastic source of high-quality, low-fat protein.

Is fried shrimp keto-friendly?

The fried shrimp’s breading makes a difference. Generally speaking, due to their high carbohydrate content, breaded and fried foods are not advised on a ketogenic diet.

How many carbs are in shrimp cocktail?

Depending on the recipe, the amount of carbohydrates in shrimp cocktail might change, but normally one serving (approximately 6 large shrimp) has 4-6 grammes.

How many carbs are in shrimp?

Each 3-ounce dish of prawn contains only 0–1 grammes of carbohydrates.

Is shrimp sauce keto-friendly?

Depending on the sauce used, yes. Before consuming, it’s vital to read the label and nutrition facts because certain prawn sauces could include additional sugars or components rich in carbohydrates.

Can I eat breaded shrimp on keto?

Due to the high carbohydrate content of breaded prawns, a ketogenic diet is not advised. Use low-carb spices on grilled or sautéed prawns as an alternative.

Is it okay to eat shrimp every day?

Due to the high carbohydrate content of breaded prawns, a ketogenic diet is not advised. Use low-carb spices on grilled or sautéed prawns as an alternative.

How much shrimp can I eat on keto?

As long as you get a range of nutrients from various foods and change your protein sources, prawns can be a healthy addition to a balanced diet.

Can I eat shrimp if I have a shellfish allergy?

No, prawns should be avoided if you have a shellfish allergy because they can result in a serious allergic reaction.

Can you eat a shrimp cocktail on the keto diet?

Sure, if the cocktail sauce is low-carb or homemade to prevent extra sugars, a prawn cocktail can be an excellent ketogenic alternative.

How does eating too much shrimp negatively affect your health?

Consuming excessive amounts of prawn can result in the body having high levels of mercury and cholesterol, which can increase the risk of heart disease and other health issues.

What part of shrimp do you not eat?

The shell, or exoskeleton, of the prawn, which is removed before cooking, is the sole component that is normally not consumed.

What happens if you eat too much shrimp?

Consuming excessive amounts of prawn can result in the body having high levels of mercury and cholesterol, which can increase the risk of heart disease and other health issues. Also, eating a lot of prawns can result in digestive problems, including diarrhoea and an upset stomach.

Are there any health risks associated with eating too much shrimp?

Certainly, overeating prawns can have negative effects on one’s health, including excessive levels of mercury and cholesterol. Shrimp contain cholesterol, so eating a lot of shrimp may cause blood cholesterol levels to rise, increasing the risk of heart disease. Moreover, prawns may contain high concentrations of mercury, which when ingested in excess can have harmful consequences for health. Thus, it is advised to include prawns in moderation as part of a healthy diet.

 References:

• “Shrimp Nutrition Facts.” Healthline, Healthline Media, 17 June 2017, healthline.com/nutrition/shrimp-nutrition.
• “Low-Carb Seafood: Healthy Choices That Taste Great.” Healthline, Healthline Media, 18 Oct. 2016, healthline.com/nutrition/low-carb-seafood.
• “Keto Shrimp Stir Fry.” Fit Men Cook, 20 June 2020, fitmencook.com/keto-shrimp-stir-fry/.
• “Shrimp Salad with Avocado and Cilantro.” Simply Recipes, 28 June 2021, simplyrecipes.com/recipes/shrimp_salad_with_avocado_and_cilantro/.
• “Easy Shrimp Cocktail.” Wholesome Yum, 17 July 2019, wholesomeyum.com/recipes/easy-shrimp-cocktail-recipe/.