Spicy Shrimp Masala

30 minutes  ·  4 servings  ·  one pan

A protein-forward, 30-minute dinner that never feels like a compromise. Warm, fiery spices are balanced by bright lemon and cilantro, and the whole thing comes together in a single pan. Serve over cauliflower rice or alongside a simple salad for a complete, blood-sugar-friendly meal.

Ingredients

  • 1 lb large shrimp, peeled and deveined
  • 1½ tsp coarsely ground black pepper, divided
  • ¼ cup ghee or neutral oil
  • ½ tsp ginger paste or fresh grated ginger
  • ½ tsp garlic paste or fresh grated garlic
  • 1 medium red onion, finely chopped
  • 1 tsp Kashmiri red chile powder
  • ½ tsp ground cumin
  • ¼ tsp ground turmeric
  • 2–3 Thai green chiles, finely chopped
  • 5 plum tomatoes, finely chopped
  • 1 tsp fine sea salt
  • ¼ cup coconut milk, stirred (optional, for a saucier finish)
  • 1–2 tbsp lemon juice (about ½ lemon)
  • ¼ tsp garam masala
  • 1–2 tbsp fresh cilantro, chopped
  • Roti or pita, for serving

Instructions

  1. Season the shrimp. Pat the shrimp dry and toss with 1 teaspoon of the black pepper. Set aside.
  2. Build the base. Warm the ghee in a wok or large 12-inch skillet over medium heat until melted, about 30 seconds. Add the ginger, garlic, and onion, and cook, stirring occasionally, until the onion softens, 5–7 minutes.
  3. Bloom the spices. Stir in the chile powder, cumin, turmeric, and green chiles. Cook just until fragrant, about 30 seconds.
  4. Simmer the tomatoes. Add the tomatoes and salt. Cook, stirring occasionally, until the tomatoes break down and start to stick to the pan, about 15 minutes. Stir in coconut milk now if you’d like a saucier finish.
  5. Cook the shrimp. Add the shrimp and stir to coat evenly. Cook, stirring occasionally so the shrimp cook evenly, until pink and firm, 4–5 minutes.
  6. Finish and serve. Turn off the heat. Sprinkle with lemon juice, garam masala, cilantro, and the remaining black pepper. Serve warm with roti, pita, or on its own.

Macros Per Serving (approximate, without coconut milk)

Calories ~230
Protein ~24g
Fat ~12g
Carbohydrate ~9g

Coach’s Tip

This dish is a great example of protein-forward eating that doesn’t feel restrictive. One serving delivers roughly 24g of protein, which makes it an easy way to hit your target at dinner while keeping blood sugar steady overnight. Pair it with a fiber-rich side — cauliflower rice, sautéed greens, or a simple salad — rather than white rice, for an even steadier response.

Strong feels good.