This healthy popcorn shrimp recipe uses tiny shrimp to make crunchy bites perfect for popping in your mouth. We also swap out mayo-based tartar sauce for a healthier Greek yogurt dip flavored with Thai chili sauce.
Nutrition per serving may change if servings are adjusted.
2 large eggs
1 teaspoon Old Bay seasoning
½ teaspoon garlic powder
½ teaspoon salt, divided
1¼ cups panko breadcrumbs
1 pound peeled and deveined raw shrimp (50-70 count; see Tip)
Canola oil cooking spray
½ cup nonfat plain Greek yogurt or reduced-fat sour cream
¼ cup Thai sweet chili sauce
1 teaspoon sriracha or other hot sauce
Position rack in bottom of oven; preheat to 450°F. Coat a large baking sheet with cooking spray.
Whisk eggs, Old Bay, garlic powder and ¼ teaspoon salt in a shallow bowl. Place breadcrumbs in another shallow bowl or dish. Add shrimp to the egg mixture and stir until well coated. Transfer to the breadcrumbs with a slotted spoon and gently stir to coat. Arrange the shrimp in a single layer on the prepared baking sheet. Generously coat with cooking spray.
Bake the shrimp until cooked through and browned on the bottom, 6 to 8 minutes.
Meanwhile, combine yogurt (or sour cream), chili sauce, hot sauce and the remaining ¼ teaspoon salt in a small bowl. Serve the shrimp with the dipping sauce.
Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to get the size you want, order by the count per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America—it's more likely to be sustainably caught.
Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.
243 calories;4 g fat(1 g sat); 0 g fiber; 25 g carbohydrates; 26 g protein; 8 mcg folate; 207 mg cholesterol; 10 g sugars; 9 g added sugars; 71 IU vitamin A; 1 mg vitamin C; 101 mg calcium; 1 mg iron; 583 mg sodium; 321 mg potassium
Carbohydrate Servings: 1½
Exchanges: 1 starch, ½ other carbohydrate, 3 lean meat