๐Ÿฆ Spiced Shrimp & Veggie Yogurt Salad Bowl - High Protein Breakfast

Published on 18 March 2026 at 07:10

High Protein Breakfast

A fresh, protein-rich breakfast bowl made with juicy shrimp, lightly cooked vegetables, and a creamy yogurt finish. This dish brings together bold spices, crunch, and a refreshing tang — perfect for starting your day on a flavorful note.

๐Ÿงพ Ingredients

๐Ÿฆ Shrimp

  • 1 cup small shrimp (peeled, deveined, tail-off, frozen/raw)
  • Salt to taste
  • Black pepper to taste
  • ¼ tsp garam masala
  • ½ tsp red chili powder
  • 1 tsp lemon juice

๐Ÿฅฆ Vegetables

  • ½ cup broccoli
  • ½ cup cauliflower
  • ¼ cup green peas
  • ¼ cup carrot (chopped)
  • ¼ cup beans (chopped)
  • Salt, pepper, chili powder (same as shrimp for light seasoning)

๐Ÿณ Cooking Base

  • 2 tbsp oil (your choice)
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds
  • Curry leaves
  • 1 medium red onion (~100g), chopped
  • 1 medium tomato, chopped
  • 1 tsp ginger garlic paste

๐Ÿฅฃ Final Mix

  • 100 ml thick curd (yogurt), well beaten

๐Ÿณ Preparation

1) Cook the Shrimp

Boil frozen shrimp in water for about 5–7 minutes until fully cooked.

Drain and let it sit for 30 seconds to remove excess water.

Marinate with:

  • Salt
  • Black pepper
  • Garam masala
  • Red chili powder
  • Lemon juice

Let it rest for 15 minutes.

2) Cook the Vegetables

  • Lightly cook broccoli and cauliflower until slightly crunchy (not soft)
  • Cook peas, carrot, and beans until just done

Season lightly with:

  • Salt
  • Pepper
  • Chili powder

3) Prepare the Masala Base

Heat oil in a pan on medium flame.

Add:

  • Mustard seeds
  • Cumin seeds
  • Curry leaves

Once they splutter:

  • Add chopped onion → sauté until soft and slightly translucent
  • Add tomato → cook for 2 minutes
  • Add ginger garlic paste → sauté until raw smell disappears

4) Combine Everything

Add marinated shrimp and vegetables to the pan.

Cook for 4–5 minutes until everything is well mixed and coated with masala.

Taste and adjust salt if needed.

5) Final Yogurt Mix

Beat thick curd for about 2 minutes until smooth.

Let the cooked mixture cool slightly (important).

Then mix it gently into the curd.

๐Ÿฝ๏ธ Serve

Serve fresh as a warm or slightly cooled salad bowl.

You can add a squeeze of lemon or fresh coriander on top for extra flavor.

๐Ÿฝ๏ธ Total Nutrition (Spiced Shrimp & Veggie Yogurt Salad Bowl)

๐Ÿ”ฅ Calories

~300–350 kcal

๐Ÿณ Protein

  • Shrimp: ~20–22 g
  • Vegetables: ~5–6 g
  • Curd (100 ml): ~3–4 g
  • Total protein: ~28–32 g

High protein and very filling.

๐Ÿž Carbohydrates

  • Total carbs: ~18–22 g
  • Fiber: ~5–6 g
  • Net carbs: ~13–16 g

Balanced carbs with good fiber.

๐Ÿฅ‘ Fat

  • Oil (2 tbsp): ~28 g
  • Curd: ~4–5 g
  • Shrimp: ~1–2 g
  • Total fat: ~32–35 g
  • Fat breakdown
  • Saturated fat: ~6–7 g
  • Monounsaturated fat: ~15–18 g
  • Polyunsaturated: ~6–8 g
  • Trans fat: 0 g

Rich and energy-dense due to oil.

๐Ÿง‚ Cholesterol

  • Shrimp: ~180–200 mg
  • Curd: ~10 mg
  • Total cholesterol: ~190–210 mg

Normal for most healthy adults.

โšก Key vitamins & minerals

  • Vitamin B12 (shrimp)
  • Iron & Zinc
  • Selenium
  • Calcium (from curd)
  • Potassium ~800–900 mg
  • Fiber & antioxidants from vegetables

๐Ÿฝ๏ธ Satiety level

Very filling meal

High protein + healthy fats

Keeps you full for 3–5 hours

โญ Nutrition score

9 / 10

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