Garlic Butter Shrimp Mac & Cheese
Garlic Butter Shrimp Mac & Cheese is like if shrimp scampi crashed a frat party with a tub of cheddar and a six-pack of protein powder. It’s bold, buttery, and unapologetically rich—in flavor, not fat.
We’re talking seared shrimp dripping in garlic butter, a silky mac base built on cream cheese and yogurt, and a final dish that somehow clocks in at just 599 calories with 52g of protein. It’s clean enough to keep your cut on track, but loud enough to make you double-check the macros.
This one’s for the high-performers who eat like athletes but refuse to suffer through boring food. It’s garlic butter gains, baby. Let’s ride.
Garlic Butter Shrimp Mac & Cheese
Equipment
Ingredients
For the mac & cheese base:
- 8 oz dry penne pasta
- 2 tbsp butter unsalted
- 2 tbsp minced garlic about 5 cloves
- 4 oz low-fat cream cheese
- 1/2 cup skim milk
- 1/2 cup nonfat shredded cheddar cheese
- 1/2 cup nonfat Greek yogurt
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp salt
- 1/2 tsp black pepper
For the shrimp:
- 2 lb raw shrimp peeled and deveined
- 1 tbsp garlic powder
- 1 tsp paprika
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 tbsp olive oil or spray for lower calories
- 1/2 tbsp lemon zest optional
Instructions
- Boil pasta according to package directions. Drain and set aside.8 oz dry penne pasta
- Toss shrimp with garlic powder, paprika, salt, and pepper. In a skillet over medium-high heat, add olive oil and cook shrimp 1–2 minutes per side until pink and opaque. Set aside.2 lb raw shrimp, 1 tbsp garlic powder, 1 tsp paprika, 1/2 tsp salt, 1/2 tsp black pepper, 1 tbsp olive oil
- In the same pot you used for the pasta, melt butter over medium heat. Add minced garlic and sauté for 30–60 seconds until fragrant.2 tbsp butter, 2 tbsp minced garlic
- Lower the heat slightly, then add cream cheese and skim milk to the pot. Stir until smooth. Add cheddar, Greek yogurt, garlic powder, onion powder, salt, and pepper. Stir continuously until melted and creamy.4 oz low-fat cream cheese, 1/2 cup skim milk, 1/2 cup nonfat shredded cheddar cheese, 1/2 cup nonfat Greek yogurt, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp salt, 1/2 tsp black pepper
- Add cooked pasta to the cheese sauce and stir to coat. Top each serving with shrimp or fold shrimp in if preferred.
- Top with optional lemon zest for a fresh finish. Divide into 4 meal prep servings & enjoy!1/2 tbsp lemon zest
Nutrition
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Why You’ll Love This Garlic Butter Shrimp Mac & Cheese
This Garlic Butter Shrimp Mac & Cheese is rich, bold, and surprisingly macro-friendly. We’re talking buttery seared shrimp, a garlicky cheese sauce, and perfectly cooked pasta—all coming together in under 30 minutes.
With 52g of protein and just 599 calories per serving, it hits the sweet spot between indulgent and practical. It’s everything you love about garlic butter shrimp scampi, reimagined as a creamy mac and cheese that still fits your goals.
Whether you need to break up a chicken rut or just want something that tastes a little fancy but reheats beautifully, this one’s an easy favorite.
Ingredient Substitutions & Customizations
- Pasta: Penne holds the sauce well, but elbows, rotini, or protein pasta can be swapped in.
- Cheese options: Sub sharp cheddar, mozzarella, or a cheddar-parmesan blend for different flavor profiles.
- Greek yogurt: Use 2% or full-fat if you want a richer mouthfeel, or sub in cottage cheese if blending.
- Protein: Try bay scallops or diced chicken breast if you want a shellfish alternative.
- Heat it up: Add crushed red pepper flakes to the sauce or season shrimp with a pinch of cayenne.
Expert Tips for Creamy Garlic Mac
- Sauté garlic first: Don’t skip this—it’s key to building a legit garlic butter base.
- Use raw shrimp: Pre-cooked shrimp will overcook fast. Fresh or frozen raw is ideal.
- Stir sauce over low heat: Too much heat can break the dairy—low and slow = creamy.
- Add lemon zest at the end: It brightens the dish and cuts through the richness.
- Texture tip: Top each bowl with shrimp instead of folding them in if you’re reheating throughout the week.
Serving Suggestions & Storage Tips
- Meal Prep Ready: Divide into 4 airtight containers and refrigerate up to 4 days.
- Freezer Friendly: Can be frozen for up to 2 months. Reheat gently with a splash of milk.
- Reheating Tip: Microwave in 90-second intervals, stirring between rounds.
- Pairings: Serve with a side salad or roasted green beans to add freshness and fiber.
Optional Garnishes
- Fresh parsley or basil
- Extra lemon zest or wedge
- Parmesan sprinkle
- Crushed red pepper flakes
FAQs
Can I use frozen shrimp?
Yes—just thaw and pat dry before seasoning and searing. Raw shrimp is best for texture.
Can I make this dairy-free?
You can try plant-based cream cheese, shredded cheese, and yogurt. Results may vary, but the base structure holds.
Does this reheat well?
Yes! Just reheat slowly and add a splash of milk to loosen the sauce if needed.
Can I make the sauce spicier?
Absolutely—add red pepper flakes or hot sauce for a garlicky kick.
Can I double the recipe?
Yes—just use a bigger pot and skillet. Shrimp sears best in batches to avoid steaming.
6 Other High-Protein Shrimp Recipes You’ll Love
Shrimp is one of the best lean protein sources for macro-friendly meal prep: low in fat, high in protein, and fast to cook. These high-protein shrimp recipes are ideal for anyone tracking calories, building muscle, or just trying to eat clean without sacrificing bold flavor.
Whether you’re searching for shrimp meal prep ideas, quick seafood dinners, or macro-balanced lunches that reheat like a dream, this list has you covered. From spicy bowls to garlic pastas to Mediterranean-style pairings, these shrimp meals are built for performance, flavor, and serious nutrition. Perfect for cutting phases, light bulks, or low-fat meal planning.
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And as always, if you made it all the way down here and still haven’t found your perfect macro-packed meal, you can explore my full recipe catalogue—over 60+ free high-protein meal prep recipes—linked right here.
The blueprint to high-protein meal prep
Want to see how I structure high-protein meal prep recipes like this to hit real fitness goals—whether you’re cutting, bulking, or just trying to stay lean? Check out my full meal prep strategy here to learn how I use macro-friendly meals to stay consistent all week long.