Pumpkin Cream Sauce Shrimp High Protein Fall Dinner — 30g Protein

This pumpkin cream sauce shrimp high protein fall dinner is the cozy Thanksgiving-week dinner to make when you want fall flavour without a heavy meal. Plump shrimp simmer briefly in a silky sauce of pumpkin purée, cream, garlic and sage — 30g of protein per serving, one skillet, and dinner on the table in 30 minutes.

The trick is the order: sear the shrimp first and set them aside, then build the sauce in the same pan so it picks up all the browned flavour. The shrimp go back in for the last two minutes only, so they stay tender instead of turning rubbery.

Why you’ll love it

• 30g protein per serving, about 320 calories
• Pumpkin, sage and garlic — real fall flavour in one skillet
• A lighter Thanksgiving-week dinner, in 30 minutes total
• Serve it over rice, pasta or cauliflower mash

Ingredients

• 600g (about 1.3 lb) large shrimp, peeled and deveined, tails removed
• 240ml (1 cup) pumpkin purée (not pumpkin pie filling)
• 120ml (1/2 cup) heavy cream
• 120ml (1/2 cup) low-sodium chicken or vegetable broth
• 3 garlic cloves, minced
• 1 small onion, finely diced
• 8 fresh sage leaves, plus extra to serve
• 1 tbsp olive oil
• 1 tbsp unsalted butter
• 1/2 tsp smoked paprika
• 1/4 tsp ground nutmeg
• 1 tsp coarse sea salt
• 1/2 tsp black pepper, freshly ground
• 1 tbsp lemon juice

Equipment used

• A large deep skillet, for searing the shrimp and building the sauce in one pan
• A wooden spoon, for stirring the sauce without scratching the pan
• A small bowl, for holding the seared shrimp while the sauce cooks
• Tongs, for turning the shrimp quickly

Instructions

1. Pat the shrimp dry and season with half the salt and the pepper. Heat the olive oil in a large deep skillet over medium-high heat.
2. Sear the shrimp for 1–2 minutes per side, just until pink, then transfer them to a small bowl. They will finish cooking in the sauce.
3. Lower the heat to medium. Melt the butter in the same skillet and cook the onion for 3–4 minutes until soft, then add the garlic and sage and cook for 1 minute more.
4. Stir in the pumpkin purée, cream, broth, smoked paprika and nutmeg. Simmer gently for 5 minutes, stirring, until the sauce is silky and thick enough to coat a spoon.
5. Return the shrimp to the skillet with any juices from the bowl. Simmer for 2 minutes, until the shrimp are cooked through and coated in sauce.
6. Stir in the lemon juice and remaining salt. Serve over rice, pasta or cauliflower mash, garnished with extra sage leaves.

Tips

• Use plain pumpkin purée, not pumpkin pie filling — the filling is sweetened and spiced, and it will throw the sauce off.
• Don’t overcook the shrimp. Two minutes in the sauce is enough once they are seared; any longer and they turn rubbery.
• If the sauce gets too thick, loosen it with a splash of broth until it coats a spoon.
• Leftovers keep 2 days in the fridge. Reheat gently on low heat — a hard boil will split the cream sauce.

Estimated nutrition per serving

These are estimated macros based on standard ingredient values, not lab-measured results.

More high-protein recipes to try

• High Protein Garlic Shrimp Zucchini Noodles — 39g Protein
• High Protein Salmon and Quinoa Bowl — 42g Protein
• Garlic Butter Baked Salmon for a Light Thanksgiving Dinner

FAQ

Can I use frozen shrimp? Yes — thaw them fully and pat them very dry before searing, or they will steam instead of browning. Frozen shrimp often hold extra water, so give them an extra minute on paper towels.

Is this pumpkin cream sauce shrimp high protein fall dinner good for Thanksgiving week? Yes. It is built for it: pumpkin and sage are classic fall flavours, it cooks in one skillet in 30 minutes, and it is light enough to fit between the big holiday meals.

Can I make it dairy-free? Yes. Swap the heavy cream for full-fat coconut milk and use olive oil instead of butter. The sauce stays silky and the pumpkin flavour still leads.

What should I serve it with? Rice, pasta or cauliflower mash all work — the sauce is the point, so pick something that soaks it up. A simple green salad on the side keeps the plate balanced.

Pumpkin Cream Sauce Shrimp High Protein Fall Dinner — 30g Protein

Sophia Martinez

Plump shrimp in a silky pumpkin, sage and garlic cream sauce. 30g protein — 30 minutes, serves 4.

Print Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Dinner

Cuisine American

Servings 4

Calories 320 kcal

Equipment

• A large deep skillet
• A wooden spoon
• A small bowl
• Tongs

Ingredients

  

• 600 g about 1.3 lb large shrimp, peeled and deveined, tails removed
• 240 ml 1 cup pumpkin purée (not pumpkin pie filling)
• 120 ml 1/2 cup heavy cream
• 120 ml 1/2 cup low-sodium chicken or vegetable broth
• 3 garlic cloves minced
• 1 small onion finely diced
• 8 fresh sage leaves plus extra to serve
• 1 tbsp olive oil
• 1 tbsp unsalted butter
• 1/2 tsp smoked paprika
• 1/4 tsp ground nutmeg
• 1 tsp coarse sea salt
• 1/2 tsp black pepper freshly ground
• 1 tbsp lemon juice

Instructions

 

• Pat the shrimp dry and season with half the salt and the pepper. Heat the olive oil in a large deep skillet over medium-high heat.
• Sear the shrimp for 1–2 minutes per side, just until pink, then transfer them to a small bowl. They will finish cooking in the sauce.
• Lower the heat to medium. Melt the butter in the same skillet and cook the onion for 3–4 minutes until soft, then add the garlic and sage and cook for 1 minute more.
• Stir in the pumpkin purée, cream, broth, smoked paprika and nutmeg. Simmer gently for 5 minutes, stirring, until the sauce is silky and thick enough to coat a spoon.
• Return the shrimp to the skillet with any juices from the bowl. Simmer for 2 minutes, until the shrimp are cooked through and coated in sauce.
• Stir in the lemon juice and remaining salt. Serve over rice, pasta or cauliflower mash, garnished with extra sage leaves.

Notes

Use plain pumpkin purée, not pie filling. Sear shrimp first, finish 2 minutes in the sauce. Keeps 2 days refrigerated; reheat gently.

Keyword fall dinner, high protein, pumpkin cream sauce, shrimp, thanksgiving week

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