Sheet Pan Cajun Shrimp with Broccoli and Quinoa

Sheet Pan Cajun Shrimp with Broccoli and Quinoa: A Flavor-Packed, One-Pan Wonder 🌶️🍤✨

1. Introduction

Looking for a quick, healthy, and delicious dinner that comes together in minutes? This Sheet Pan Cajun Shrimp with Broccoli and Quinoa is your answer! Packed with bold Cajun flavors, tender shrimp, crispy roasted broccoli, and fluffy quinoa, this one-pan meal is perfect for busy weeknights. Not only is it easy to make, but it’s also gluten-free, protein-packed, and loaded with nutrients. Plus, cleanup is a breeze—just one sheet pan to wash! Whether you’re a seafood lover or just looking for a nutritious meal, this dish is sure to become a staple in your kitchen.

If you’re looking for more sheet pan inspiration, check out this great video tutorial that shows different ways to prepare sheet pan shrimp dishes.

2. Ingredients

Here’s what you’ll need to make this mouthwatering dish that serves 4 people:

• 1 lb large shrimp, peeled and deveined (look for fresh, wild-caught shrimp for best flavor)
• 2 cups broccoli florets (about 1 medium head of broccoli)
• 1 cup quinoa, rinsed well to remove bitterness
• 2 tbsp olive oil (extra virgin for best flavor)
• 1 tbsp Cajun seasoning (adjust to taste – make your own blend or use store-bought)
• 1 tsp garlic powder (or 2 cloves fresh minced garlic)
• 1 tsp smoked paprika (adds wonderful depth of flavor)
• 1/2 tsp salt (kosher or sea salt recommended)
• 1/4 tsp black pepper (freshly ground for best taste)
• 1 lemon, sliced (for garnish and bright acidity)
• Fresh parsley, chopped (for color and freshness)

For more healthy meal ideas, visit our collection of nutritious recipes that are perfect for busy families.

3. Step 1: Prep the Shrimp and Broccoli

Start by preheating your oven to 400°F (200°C) to ensure even cooking. In a large mixing bowl, combine the shrimp and broccoli florets. Drizzle with olive oil and sprinkle all the seasonings – Cajun seasoning, garlic powder, smoked paprika, salt, and black pepper. Use your hands or a spoon to toss everything together until the shrimp and broccoli are evenly coated with the flavorful spice mixture. This step is crucial for ensuring every bite is packed with delicious Cajun flavor.

Pro tip: Let the seasoned shrimp and broccoli sit for 5-10 minutes before cooking to allow the flavors to penetrate. This simple trick makes a big difference in the final taste!

4. Step 2: Cook the Quinoa

While the oven heats up, cook the quinoa according to package instructions. A good ratio is 1 cup quinoa to 2 cups water or broth for extra flavor. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until the liquid is absorbed and the quinoa is fluffy. Fluff with a fork before spreading it evenly on a large rimmed baking sheet (about 18×13 inches works well). The quinoa will serve as both a delicious base and help absorb all the wonderful juices from the shrimp and broccoli during roasting.

Did you know? Quinoa is actually a seed, not a grain, making it naturally gluten-free and packed with protein and fiber. It’s one of the few plant foods that contains all nine essential amino acids!

5. Step 3: Roast the Shrimp and Broccoli

Arrange the seasoned shrimp and broccoli in a single layer on top of the cooked quinoa on the sheet pan. This ensures everything cooks evenly and gets nicely caramelized. Roast in the preheated oven for 12-15 minutes, or until the shrimp turn pink and opaque (internal temperature should reach 145°F) and the broccoli is tender with delicious crispy edges. Halfway through cooking, you might want to give everything a quick stir to promote even browning.

The magic of sheet pan cooking is that everything cooks together, with the shrimp juices flavoring the quinoa and the broccoli getting perfectly roasted. Your kitchen will smell amazing with the aromas of Cajun spices and roasted vegetables!

6. Step 4: Garnish and Serve

Remove the sheet pan from the oven and immediately garnish with fresh chopped parsley and lemon slices. The parsley adds a pop of color and freshness, while the lemon wedges allow everyone to add a bright, zesty finish to their portion. For extra flavor, you can drizzle with a little more olive oil or even a quick homemade garlic aioli. Serve family-style right from the sheet pan for a casual, comforting meal that’s as beautiful as it is delicious.

Presentation tip: Transfer portions to shallow bowls for serving, making sure to get some of the flavorful quinoa from the bottom of the pan that has absorbed all the delicious juices.

7. Tips for the Best Results

• Don’t overcook the shrimp—they should be pink and slightly curled, with an internal temperature of 145°F. Overcooked shrimp become rubbery.
• Use fresh broccoli for the best texture and flavor. Frozen broccoli can become mushy when roasted.
• Adjust the Cajun seasoning to your spice preference. Start with less and add more if needed.
• Add a squeeze of lemon before serving for a fresh, zesty kick that brightens all the flavors.
• Pat shrimp dry before seasoning to help the spices adhere better and promote better browning.
• Use a light-colored sheet pan to prevent over-browning on the bottom.

8. Variations and Substitutions

• Swap shrimp for chicken (diced into 1-inch pieces) if you prefer. Adjust cooking time to 20-25 minutes.
• Use cauliflower instead of broccoli for a different flavor profile. Try rainbow cauliflower for visual appeal.
• Try brown rice or farro instead of quinoa for a different grain texture.
• Add bell peppers, zucchini, or cherry tomatoes for extra veggies and color.
• Make it creamy by stirring in a dollop of Greek yogurt or sour cream before serving.
• For extra protein, add canned chickpeas or white beans to the mix.
• Make it spicier by adding red pepper flakes or a dash of hot sauce.

9. Storage and Reheating

This dish stores well for up to 3 days in an airtight container in the refrigerator. To reheat, place in a 350°F oven for about 10 minutes, or microwave individual portions for 1-2 minutes until heated through. The flavors actually improve after sitting, making this a great make-ahead meal for meal prep. You can also freeze portions for up to 2 months – though the texture of the shrimp may change slightly upon thawing.

10. Nutrition Information

One serving of this Sheet Pan Cajun Shrimp with Broccoli and Quinoa contains approximately:

• Calories: 350
• Protein: 28g
• Carbohydrates: 35g
• Fiber: 5g
• Fat: 10g
• Vitamin C: 90% DV
• Iron: 25% DV

11. Conclusion

This Sheet Pan Cajun Shrimp with Broccoli and Quinoa is truly a game-changer for busy weeknights. It’s flavorful, nutritious, and incredibly easy to make—all on one pan! The combination of spicy Cajun shrimp, crispy roasted broccoli, and fluffy quinoa creates a perfectly balanced meal that’s satisfying yet light. Whether you’re cooking for yourself or the whole family, this dish is sure to impress with its vibrant colors and bold flavors. The best part? Minimal cleanup means more time to enjoy your meal and relax. Give it a try tonight and let the bold Cajun flavors take your taste buds on a delicious adventure. Happy cooking! 🍽️🔥

For more easy and healthy sheet pan dinner ideas, explore our collection of one-pan recipes that will simplify your weeknight cooking routine.