Every Christmas party has a tray that empties first, and it is usually the shrimp cocktail. The good news is that it is also one of the leanest, highest-protein things you can put out. Make it at home and it costs less, tastes fresher, and the sauce takes two minutes.
A serving of about 4 ounces of shrimp with 2 tablespoons of sauce gives you 23 grams of protein for about 127 calories, calculated from the actual ingredients. Few appetizers come close to that.
The shrimp poach gently in lemony water and chill in an ice bath, so they stay tender instead of rubbery. For the rest of your party spread and the full holiday plan, see my Healthy Christmas Guide.
- 23 g protein and about 127 calories per serving of shrimp and sauce
- The homemade cocktail sauce is 4 ingredients plus a dash of hot sauce and is ready in 2 minutes
- Poach the shrimp off the heat for tender, not rubbery shrimp, cooked until opaque and 145F
- Make it up to 1 day ahead and keep it on ice once it is out on the table
- Honest caveat: ketchup and horseradish bring salt, about 389 mg sodium per serving, so go light on the sauce if you watch sodium
Why This Recipe Works
Shrimp is almost pure protein. A normal serving has very little fat and almost no carbs, which makes it a rare party food that actually fills you up without taking a big bite out of your day.
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That matters at a holiday party. When the first thing you eat is protein, you are less likely to graze the chip bowl and the cookie tray on an empty stomach. Protein also helps you hold onto muscle as you get older, which is a goal many women I coach tell me they care about most.
The sauce is where store-bought trays fall down. Jarred cocktail sauce is often sweet and flat. Fresh horseradish, lemon, and a little Worcestershire make it sharp and bright, so a small spoonful goes a long way.
A Few Notes on the Ingredients
Raw large shrimp, 2 pounds peeled and deveined, feeds eight. Look for the 21 to 25 or 26 to 30 per pound size. Frozen shrimp are fine and often fresher than the thawed ones at the counter. Leave the tails on for easy dipping.
Lemon and bay leaves in the poaching water season the shrimp gently from the inside. Add a pinch of salt to the water if you like, but the sauce brings plenty.
Ketchup at 3/4 cup is the base of the sauce. Use a no-sugar-added ketchup if you want to trim the sugar a little more.
Prepared horseradish at 3 tablespoons gives the sauce its kick. Add more a teaspoon at a time if you like it to clear your sinuses. Worcestershire, fresh lemon juice, and a dash of hot sauce round it out.
Easy Shrimp Cocktail With Homemade Sauce
Ingredients
Method
- Make the sauce: stir the ketchup, horseradish, lemon juice, Worcestershire, and hot sauce together in a small bowl. Taste, add more horseradish if you like it hotter, then cover and refrigerate.
- Fill a large bowl with ice and cold water and set it near the stove.
- Add the water to a large pot. Halve the lemon, squeeze the juice into the water, and drop in the lemon halves and bay leaves. Bring to a boil and let it simmer for 2 minutes.
- Turn off the heat. Add the shrimp, stir once, and let them sit in the hot water for 3 to 4 minutes, until pink and opaque all the way through and 145F.
- Drain the shrimp and move them straight into the ice bath for 5 minutes to stop the cooking.
- Drain well and pat dry. Refrigerate until cold, at least 1 hour or up to 1 day.
- Serve the shrimp over ice with the cocktail sauce and lemon wedges.
Nutrition
Notes
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- Extra kick: stir another tablespoon of horseradish and a pinch of cayenne into the sauce.
- Lower sugar sauce: use no-sugar-added ketchup. The flavor barely changes.
- Roasted shrimp: toss the shrimp with 1 teaspoon of olive oil and roast at 400F for 6 to 8 minutes, then chill.
- Party cups: spoon sauce into small glasses and hang 3 shrimp on each rim for easy individual servings.
- Herby version: add a little fresh dill or chopped parsley to the poaching water and over the platter.
Storage, Leftovers, and Serving
Poach and chill the shrimp up to 1 day ahead and keep them covered in the fridge. The sauce keeps for a week in a jar, and it tastes better after a few hours as the horseradish settles in.
On the table, set the shrimp over a bowl of ice so they stay cold, and do not leave them out longer than 2 hours. Leftover shrimp keep 2 to 3 days in the fridge and are great chopped into a salad.
For a full appetizer spread, pair this with my cranberry jalapeno dip and a big Christmas salad. If you want something sweet afterward, my gingerbread protein balls are easy to set out. The rest of the menu is in the holiday recipes.
Frequently Asked Questions
How Long Do You Cook Shrimp for Shrimp Cocktail?
Bring the lemony water to a boil, turn off the heat, and add the shrimp. Large shrimp take about 3 to 4 minutes in the hot water. They are done when they turn pink and opaque and curl into a loose C shape, or reach 145F. Move them straight into an ice bath.
Is Shrimp Cocktail Healthy?
Yes, it is one of the leanest appetizers you can serve. A serving of this recipe has 23 g of protein for about 127 calories. The one thing to watch is sodium from the sauce, about 389 mg a serving, so use a little less sauce if you watch salt.
Can I Make Shrimp Cocktail the Day Before?
Yes. Poach and chill the shrimp up to 1 day ahead and keep them covered in the fridge. Make the sauce up to a week ahead. Arrange the platter over ice right before guests arrive.
How Much Shrimp Do I Need Per Person?
As an appetizer, plan on about 4 ounces of cooked shrimp per person, which is roughly 5 to 6 large shrimp. Two pounds of raw peeled shrimp feeds about eight people.
Your This-Week Plan
Buy one bag of frozen shrimp this week and practice the poach and ice bath once. You will learn exactly how long your shrimp take, and you will have a quick high-protein lunch ready in the fridge.
This article is for general education and isn’t medical or nutrition advice. Nutrition values are calculated from the listed ingredients and will vary with brands and substitutions. If you have a health condition, follow a low-sodium diet, have a shellfish or other food allergy, or take medication, please check with your doctor or a registered dietitian before changing how you eat.
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