High Protein Shrimp And Cucumber Salad

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Intensity Breakdown

• Knife work: Simple chopping (cucumber, shallot, herbs)

• Cooking skill: Basic pan-searing (shrimp cooks in 2-3 minutes)

• Active attention: Low – you’ll mainly whisk and stir

• Cleanup: One bowl, one skillet, one cutting board

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Ingredients

For the Salad

• 1 lb (450g) large raw shrimp (16/20 count), peeled and deveined, tails optional

• 1 large English cucumber (or 2 Persian cucumbers), thinly sliced into half-moons

• 1 medium ripe avocado, diced

• ¼ cup red onion, very thinly sliced (or shallot)

• 2 tbsp fresh dill, roughly chopped (plus more for garnish)

• 2 tbsp fresh parsley, chopped

For the Lemon-Dill Vinaigrette

• 3 tbsp extra virgin olive oil

• 2 tbsp fresh lemon juice (about 1 large lemon)

• 1 tsp lemon zest

• 1 small garlic clove, minced

• 1 tsp Dijon mustard

• 1 tsp honey or sugar substitute (optional, omit for keto)

• ½ tsp sea salt

• ¼ tsp black pepper

For Cooking the Shrimp

• 1 tsp olive oil or avocado oil

• ½ tsp smoked paprika

• ¼ tsp garlic powder

• Pinch of cayenne pepper (optional)

• Salt and pepper to taste

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Nutrition Information (per serving – 1 of 2 main servings)

*Nutrition is estimated for main-course serving size (1/2 of recipe). Values vary based on shrimp size and avocado ripeness.*

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Instructions

1. Prepare the Shrimp

Pat the shrimp completely dry with paper towels. In a medium bowl, toss shrimp with smoked paprika, garlic powder, cayenne (if using), salt, and pepper.

2. Cook the Shrimp

Heat 1 teaspoon of oil in a large non-stick skillet over medium-high heat. Once the pan is hot (oil shimmers), add shrimp in a single layer. Cook for 1–2 minutes per side until pink, curled into a “C” shape, and opaque throughout. Do not overcrowd – cook in two batches if needed. Transfer cooked shrimp to a plate and let cool slightly (or refrigerate for 5 minutes if you prefer a chilled salad).

3. Make the Vinaigrette

In a small bowl or a mason jar, combine olive oil, lemon juice, lemon zest, minced garlic, Dijon mustard, honey (if using), salt, and pepper. Whisk or shake vigorously until emulsified. Taste and adjust salt or lemon as desired.

4. Assemble the Base

In a large serving bowl, combine sliced cucumber, red onion, fresh dill, and parsley. Add half of the vinaigrette and toss gently to coat.

5. Add Avocado and Shrimp

Gently fold in the diced avocado and the cooked shrimp. Drizzle with the remaining vinaigrette. Toss very lightly – you want the avocado to stay chunky, not mashed.

6. Garnish and Serve

Sprinkle with extra fresh dill and a crack of black pepper. Serve immediately at room temperature or chilled.

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Chef’s Tips for Success

• Don’t overcook the shrimp: They turn rubbery if cooked longer than 2–3 minutes total. The moment they form a tight “O” shape, they’re overdone.

• Make it ahead: Cook shrimp and chop vegetables (except avocado). Store separately in the fridge. Add avocado and toss with dressing just before serving.

• Boost protein further: Add ½ cup of cooked edamame, chickpeas, or a chopped hard-boiled egg.

• Storage: Leftovers keep in an airtight container for up to 1 day. Note that avocado will brown and cucumbers may release water. Best eaten fresh.

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Variations

• Spicy Kick: Add ½ teaspoon sriracha or a chopped jalapeño to the vinaigrette.

• Greek Style: Swap dill for oregano, add crumbled feta cheese and Kalamata olives (increase sodium accordingly).

• Budget Swap: Use small salad shrimp (pre-cooked) – just thaw and rinse, no cooking needed. Reduce cook time to 0 minutes.

• Meal Prep Containers: Divide dry ingredients (cucumber, onion, herbs) into containers. Pack shrimp, avocado (tossed in lemon juice), and dressing separately. Assemble at work or school.

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Why This Recipe Works for High Protein

Shrimp is an excellent lean protein source – 24g protein per 4oz serving with almost no saturated fat. Cucumber adds hydration and crunch without carbs. The avocado provides healthy fats and fiber to keep you full for hours. With 37g protein, this salad supports muscle repair and satiety, making it ideal for active lifestyles, weight management, or anyone avoiding heavy, creamy dressings.

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Last Thing – A Note on Timing:
If you’re using frozen shrimp, add 10 minutes for thawing under cold running water. That brings total active time to 28 minutes, but the rest of the recipe remains easy intensity.