I’m going to be honest with you. Some days, by the time 5 PM rolls around, the last thing on my mind is cooking an elaborate meal. Between work, life, and just trying to catch my breath, the temptation to order takeout is real. I used to think following the DASH diet meant I was doomed to boring, time-consuming meals on those chaotic nights. But that all changed when I perfected this incredible low sodium shrimp recipe. It’s the dish that saved my weeknights—a vibrant, garlicky, one-pan meal that feels a little bit fancy but comes together in less than 30 minutes. It’s proof that you never have to choose between your health, your time, and a dinner you’re genuinely excited to eat.
Save Your Sanity on Those Busy Nights
When I say this is the perfect weeknight meal, I truly mean it. This isn’t just one of those recipes that’s healthy; it’s designed to make your life easier.
- Lightning Fast: From the moment you start chopping to the second it hits the plate, you’re looking at 30 minutes, tops. It’s faster than waiting for delivery!
- One-Pan Wonder: Everything comes together in a single skillet. That means cleanup is an absolute breeze, giving you more time back in your evening.
- Flavor Overload (in a good way!): We build layers of incredible flavor with garlic, shallots, fresh lemon, and dill. You won’t miss the salt for a second.
- Perfectly Balanced: You get lean protein from the shrimp, tons of vitamins and fiber from the spinach, and healthy fats from the olive and avocado oils. It’s one of the best meals for high blood pressure that actually tastes like a treat.
Get a Head Start for an Even Faster Dinner
Want to make this dish even quicker? A little prep goes a long way. The night before or in the morning, you can:
- Chop your aromatics. Thinly slice your shallots and mince the garlic. Store them in a small airtight container in the fridge.
- Wash and prep your produce. Wash the spinach and dill so they’re ready to go.
- Portion your shrimp. If your shrimp is frozen, take it out to thaw in the fridge.
Doing these simple steps can shave 10 minutes off your cook time, making this a true 20-minute meal when you walk in the door.
Answer Your Biggest Questions About This Dish
When you’re new to the DASH diet, it’s normal to have a lot of questions. Let me clear a few things up about this amazing one pan low sodium shrimp meal!
Can you eat shrimp on the DASH diet?
Absolutely, yes! Shrimp is a fantastic source of lean protein. The key is how you prepare it. By avoiding salty breadings, butter, and pre-made sauces, and instead searing it with healthy oils and fresh aromatics, it becomes a perfect fit for a heart-healthy lifestyle.
How can I add flavor to food without salt?
This is my favorite question, because it’s where the magic happens! This recipe is a masterclass in building flavor without relying on salt. We use a powerhouse combination of thinly sliced shallots and a generous amount of fresh garlic as our flavor base. Then, we brighten everything up with a big squeeze of fresh lemon juice, lemon zest, and fresh herbs like dill. The smoked paprika also adds a wonderful, savory depth.
What is a good low sodium dinner?
A good low-sodium dinner is one that is satisfying, flavorful, and built on whole foods—just like this one. This dash diet shrimp and spinach recipe checks all the boxes: it’s packed with protein and veggies, uses heart-healthy fats, and gets all its incredible taste from natural ingredients instead of salt.
Ready to Make It?
Here’s everything you need to know to whip up this delicious and simple meal.
One-Pan Lemon Garlic Shrimp and Spinach
Ingredients
- 3 tbsp 45 ml avocado oil
- 1 tbsp 15 ml extra-virgin olive oil
- 1 ⅔ lbs 755 g large shrimp, peeled and deveined (21/25 count)
- 2 large shallots thinly sliced
- 8 cloves garlic minced
- ½ tsp smoked paprika
- ¼ cup 60 ml dry white wine (such as Pinot Grigio)
- 1 ⅔ lbs 740 g fresh baby spinach
- 1 tsp salt-free lemon pepper seasoning blend
- 1 large lemon
- ¼ tsp freshly ground black pepper
- Pinch cayenne pepper
- 2 tbsp 6 g fresh dill, chopped
Instructions
- Pat shrimp dry. Zest the lemon over the shrimp, then halve the lemon and reserve.
- Heat avocado oil in a large skillet or Dutch oven over high until shimmering. Sear shrimp in one layer 60 to 90 seconds per side until pink with light crust. Transfer to a clean plate.
- Reduce heat to medium. Cook shallots 3 to 4 minutes until softened. Stir in garlic and smoked paprika 1 minute until fragrant.
- Deglaze with white wine, scraping browned bits. Add spinach in batches with the salt-free lemon pepper, stirring until wilted, about 4 to 6 minutes.
- Reduce heat to low. Squeeze in the reserved lemon juice. Stir in olive oil, black pepper, and cayenne to form a cohesive sauce.
- Return shrimp and any juices. Fold gently and cook 2 to 3 minutes until shrimp are opaque and curled into a loose C shape. Target 63°C (145°F) internal temperature if using a thermometer.
- Serve spinach on plates, top with shrimp, spoon over pan sauce, and garnish with dill.
Notes
- Great on its own or with quinoa, brown rice, or whole-wheat pasta. For a non-alcohol option use low-sodium chicken or vegetable broth. Refrigerate leftovers in an airtight container within 2 hours and use within 2 days. Reheat gently over low heat.
- Calories: 244 kcal
- Total Fat: 10.2 g
- Saturated Fat: 1.1 g
- Sodium: 241 mg
- Total Carbohydrate: 9.7 g
- Dietary Fiber: 3.3 g
- Total Sugars: 2.3 g
- Protein: 29.8 g
Your New Weeknight Go-To
See? Eating healthy on a busy schedule doesn’t have to be a chore. This dish is all about reclaiming your weeknights with a meal that nourishes your body and genuinely makes you happy. I hope this becomes a staple in your kitchen, just as it has in mine. Give this low sodium shrimp recipe a try, and get ready to fall in love with a dinner that works for you, not against you.
I love hearing how you make my recipes your own. If you try a fun variation, be sure to come back and tell everyone about it in the comments!
Kristina Hanson is an independent wellness researcher and the founder of DailyZests. After a PCOS diagnosis, she focused her research on managing insulin resistance through evidence-based nutrition. Her work translates the science of DASH, Mediterranean, and Low-Carb eating into easy, family-tested recipes.
