Meal Prep
Shrimp Alfredo Bake
High Protein Shrimp Alfredo Bake Meal Prep is proof that comfort food and macros can, in fact, be best friends. This recipe hits like your favorite restaurant pasta - buttery, garlicky, and unapologetically creamy - but clocks in with 72.9 grams of protein per serving. It’s the kind of meal prep that makes Monday lunch feel like you accidentally ordered takeout.
- Prep
- 15 min
- Cook
- 20 min
- Makes
- 4 servings
High protein
Shrimp Alfredo Bake
72.9g protein977 calories per serving
- Prep Time
- 15 mins
- Cook Time
- 20 mins
- Total Time
- 35 mins
Equipment
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Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Shrimp
For the Alfredo Sauce
For the Pasta Bake
Instructions
Cook Pasta:
Boil the listed dry pasta to al dente, drain, and set aside.
8 oz dry penne
Sear Shrimp:
Heat olive oil in a skillet over medium heat. Season shrimp with salt, pepper, and red pepper flakes. Cook 1- 2 minutes per side until pink. Remove and set aside.
2 lb raw shrimp, 1 ½ tbsp olive oil, ½ tsp salt, ½ tsp black pepper, ½ tsp red pepper flakes
Build Alfredo Sauce:
In the same skillet, melt butter and sauté garlic for 1 minute. Add heavy cream, skim milk, and cream cheese. Whisk until smooth and combined. Stir in Parmesan, salt, pepper, and Italian seasoning until the sauce thickens slightly.
2 tbsp salted butter, 4 cloves garlic, 1 cup heavy cream, ¾ cup skim milk, 4 oz low-fat cream cheese, 1 cup grated Parmesan cheese, ½ tsp salt, ½ tsp black pepper, ½ tbsp Italian seasoning
Combine Everything:
Fold pasta and shrimp into the sauce. Mix in half the mozzarella until coated.
1 cup reduced fat mozzarella
Assemble for Baking:
Preferred: Divide evenly into individual oven-safe meal prep containers. Top each with remaining mozzarella.
1 cup reduced fat mozzarella
Alternate: Transfer everything into a 9x13 dish and top with remaining mozzarella total.
Bake:
Place containers (or dish) on a sheet pan and bake at 400°F for 8- 10 minutes, until the top is golden and bubbling.
Cool & Store:
Let cool for 10 minutes before sealing.
See it come together
Watch: Shrimp Alfredo Bake
Nutrition
Per servingEstimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Calories
- 977 kcal
- Carbohydrates
- 55.3 g
- Protein
- 72.9 g
- Fat
- 52 g
- Saturated Fat
- 28.53 g
- Polyunsaturated Fat
- 3.1 g
- Monounsaturated Fat
- 15.11 g
- Trans Fat
- 1.57 g
- Cholesterol
- 504 mg
- Sodium
- 1,710 mg
- Potassium
- 1,044 mg
- Fiber
- 2.3 g
- Sugar
- 7 g
- Added Sugar
- 0 g
- Vitamin A
- 654 mcg RAE
- Vitamin C
- 1.4 mg
- Vitamin D
- 2.06 mcg
- Calcium
- 772 mg
- Iron
- 3.78 mg
Estimated ingredient cost
$6.58 per serving · $26.31 for this batch
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Ingredient costs and assumptions
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- raw shrimp: $18.03
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product; brand and package size may differ.
Walmart: Great Value Frozen Raw Peeled Deveined Tail-Off Small Shrimp · Price checked 2026-09-21
- olive oil: $0.27
20.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- red pepper flakes: $0.03
0.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1.8 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Crushed Red Pepper, 1.75 oz · Price checked 2026-09-21
- salted butter: $0.24
28.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.2 g Salted butter reference; unsalted uses this as a substitute estimate.
Walmart: Great Value Salted Butter · Price checked 2026-09-21
- garlic: $0.22
12 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
- heavy cream: $1.50
238 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup (fluid) = 238 g; phase=fluid Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Heavy Whipping Cream, 16 oz Carton · Price checked 2026-09-21
- skim milk: $0.14
185.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 247 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Fat-Free Milk, Gallon, 128 fl oz · Price checked 2026-09-21
- low-fat cream cheese: $1.73
113.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Philadelphia Reduced Fat Cream Cheese, 1 Tub, for Smooth, Spreadable Mornings, Original, No Artificial Preservatives, Flavors or Dyes, 8 oz · Price checked 2026-09-21
- grated Parmesan cheese: $1.49
121.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 7.6 g Shredded Parmesan reference; grated products and brands may differ.
Walmart: Great Value Finely Shredded Parmesan Cheese · Price checked 2026-09-21
- salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- Italian seasoning: $0.06
1.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1 g; Editorial dried-leaf blend estimate: 1 g/tsp. Nutrition uses the separately documented composed blend. Representative product; brand and package size may differ.
Walmart: Great Value Italian Seasoning · Price checked 2026-09-21
- dry penne: $0.62
226.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Penne Pasta, 16 oz · Price checked 2026-09-21
- reduced fat mozzarella: $1.89
86 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 86 g Fat-free mozzarella used as a specialty-cheese price proxy for reduced-fat mozzarella; fat content differs. The reference is an 8 oz bag.
Walmart: Kraft Natural Cheese Mozzarella Fat Free Shredded Cheese, 8 Oz. · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein72.9g30%
- Carbs55.3g22%
- Fat52g48%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
I love baking this straight in individual meal-prep containers. Every serving gets its own mozzarella topping, and the portioning is done before it reaches the oven. Use only containers rated for the oven and leave the lids out; otherwise, use the shared baking dish and portion afterward. Divide the shrimp and pasta evenly before adding the cheese on top so the last container gets the same meal as the first.
The shrimp are cooked before the short final bake, so prepare the sauce and pasta promptly and keep that oven stage focused on finishing the top. Pull the penne while it is still slightly firm, before it reaches the softness you would want on your plate. The oven finish and later microwave reheats will keep cooking it. This is one of the richer preparations in the shrimp archive, with cream, Parmesan, cream cheese, and mozzarella all playing a role.
Add a small splash of milk or water if the chilled pasta needs loosening. For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Stir through the center under the cheese topping, where the serving can stay cooler than the surface. Expect the top to soften in the microwave rather than stay browned and firm. If you enjoy portioned bakes, compare other options in the pasta meal-prep collection and Italian-inspired recipes.
Notes from your kitchen
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From the community
★★★★★
I built this recipe wanting something downright indulgent. It's like a cheesy pasta bomb, with flavor erupting from every snappy shrimp. I could eat this one every single week- let me know your thoughts below!