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5 from 3 votes

Shrimp in Red Pepper Cauliflower Cream Sauce

A delicious, macro-friendly one-dish meal
Total Time30 minutes
Course: dinner, Seafood
Keyword: cauliflower, seafood, shrimp, Shrimp in Red Pepper Cauliflower Cream Sauce
Servings: 6
Calories: 277kcal


  • 12 oz. fresh or frozen cauliflower florets or rice 340g
  • ¼ cup heaping jarred roasted red peppers (90g)
  • 1 ¼ cup chicken broth 300g
  • ½ cup low-fat cottage cheese 120g; or sub dairy-free yogurt or sour cream
  • ¼ cup reduced-fat cream cheese 60g
  • 4 tsp. kosher salt divided
  • 1 tsp. garlic powder
  • 2 lb. shrimp raw (908g; shells and tails removed)
  • 2 Tbsp. olive oil divided (15g)
  • 1 Tbsp. dried oregano or Italian seasoning
  • ½ tsp. black pepper
  • 2 cups cherry tomatoes halved (275g)
  • 3 Tbsp. white cooking wine 45g
  • 5 frozen garlic cubes or minced cloves
  • ¼ tsp. crushed red pepper flakes
  • 3 cups fresh spinach chopped (200g; or use frozen spinach by weight)
  • ½ cup fresh basil chopped (15g)
  • 1 oz. fresh grated parmesan 28g; or sub dairy-free
  • Optional additional parmesan and basil for topping


  • Steam the cauliflower, using frozen steamable bags if preferred. Blend the steamed cauliflower with roasted red peppers, broth, cottage cheese, cream cheese, 2 tsp. of the salt, and garlic powder until smooth. Set the mixture aside.
  • Heat a Dutch oven or heavy-bottomed skillet over medium-high heat with a tablespoon of olive oil. Once the pan is hot, add the shrimp in a single layer (you may need to do this in two batches). Season with remaining 2 tsp. of salt, oregano, and pepper. Cook the shrimp for 1–2 minutes until they turn pink and opaque. Remove from the pan.
  • In the same pan, add another tablespoon of olive oil (or you can use butter!), cherry tomatoes and an extra pinch of salt, along with the white wine. Allow the wine to sizzle and deglaze the pan, scraping up any browned bits. Cover the pan and let the tomatoes cook for a minute. Add the garlic and red pepper flakes and cook for an additional minute, stirring to prevent burning.
  • Pour the cauliflower cream sauce from the blender into the pan and mix well with the tomatoes and garlic. Stir in the spinach and basil, letting them wilt down for a minute. Return the cooked shrimp to the pan and turn off the heat. Top with shaved parmesan and additional fresh basil.
  • Serve the shrimp and cauliflower sauce over your choice of pasta, rice, spaghetti squash, or zoodles!


GF/DF: This dish is gluten-free; to keep it dairy-free, you have a few options. You can either skip the cottage, cream, and parmesan cheeses, or you can use dairy-free sour cream as a replacement for the cottage cheese, and choose a dairy-free cream cheese and parmesan cheese. With these swaps, the macros should only change by about 50 calories.
If you prefer a thinner consistency, simply whisk in more broth until it reaches your desired thickness. Room for more fats? Incorporate extra parmesan, or, of course, add more olive oil.


Serving: 268g | Calories: 277kcal | Carbohydrates: 8.7g | Protein: 30.3g | Fat: 9.7g | Fiber: 2g