Smoky, Zesty, and on Your Plate in 20 Minutes
Some nights you want flavour fireworks. Other nights you want dinner in the oven before your brain catches up. This One-Tray Chipotle-Lime Shrimp & Veg is both.
We’re talking sweet prawns, crispy roasted veggies, and a smoky lime marinade that tastes like a holiday in your mouth—all roasted together on a single tray. Less mess, less stress, and no sad little container of soggy leftovers to forget in the fridge.
It’s perfect for one, loaded with nutrients, and punches way above its weight in the “actually exciting dinner” department.
🥄 Why You’ll Love It
- 20 minutes start to finish
- No chopping mountains of veg
- No sink full of dishes
- Big, bold flavours from basic pantry heroes
- Scales easily if someone “drops by” (but do they really?)
💪 Hero Nutrients
| Nutrient | Benefit |
|---|---|
| Prawns | Lean protein + B12 + omega-3s for brain and energy boost |
| Capsicum | High in vitamin C and antioxidants |
| Zucchini | Low-cal hydration hero + fibre |
| Lime | Adds zest + vitamin C with zero effort |
🔢 Nutrition Per Serve (approx.)
- Calories: 420 kcal
- Protein: 35g
- Fibre: 8g
- Carbs: 28g
- Fat: 18g
Light, filling, and leaves room for dessert—if you’re into that sort of thing (we are).
🛒 Ingredients (For One Hungry Human)
- 150g raw prawns (peeled and deveined)
- ½ small zucchini, sliced into half-moons
- ½ red capsicum, sliced
- 1 tbsp olive oil
- 1 tsp chipotle in adobo (or ½ tsp chipotle paste + splash of water)
- Juice of ½ lime
- ½ tsp ground cumin
- ½ tsp smoked paprika
- Salt and pepper to taste
Optional Garnishes:
- Extra lime wedge
- Fresh coriander
- Dollop of Greek yoghurt or light sour cream
- Crushed tortilla chips for crunch
- Cooked brown rice, quinoa, or lettuce for a bowl base
🧑🍳 Instructions
- Preheat + Prep
Preheat your oven to 200°C (fan-forced). Line a small baking tray with baking paper or foil (because we respect our future selves). - Marinate the Good Stuff
In a bowl, combine prawns, olive oil, chipotle, lime juice, cumin, smoked paprika, salt and pepper. Toss well to coat. - Arrange Your Tray
Spread the capsicum and zucchini across the tray. Nestle the marinated prawns in between. If there’s extra marinade, drizzle it over everything like the culinary genius you are. - Roast & Relax
Roast for 10–12 minutes, or until the prawns are pink and cooked through and the veg has a bit of char. You can give it a quick blast under the grill if you like extra crispiness. - Serve It Up
Eat as-is, or pile onto a bowl of rice, wrap in a warm tortilla, or scatter over lettuce for a quick taco-style salad. Add your toppings, squeeze that extra lime wedge, and dig in.
💡 Plan4One Tips & Swaps
- No prawns? Try chicken tenders, tofu cubes, or thin strips of fish fillet.
- Want carbs? Microwave a pouch of brown rice or toss on some roasted spuds.
- Low-carb version? Skip the grain and bulk up with extra veg or leafy greens.
- Don’t like heat? Halve the chipotle or sub with smoked paprika + sweet chilli sauce.
🔁 Storage & Leftovers
- Storage: This dish is best fresh, but cooked prawns and veg can be stored in the fridge for 1 day in an airtight container.
- Reheat: Gently reheat in a pan or microwave. Add a squeeze of lime to revive the zing.
🌮 Make It Taco Night for One
Feeling festive? Warm a couple of mini tortillas, spread with Greek yoghurt, pile on the chipotle-lime shrimp and veg, top with coriander and feta. BAM. It’s Tuesday, it’s taco night, and you’re the only guest—but you’re also the favourite.
💬 Over to You!
Tried this spicy little sheet pan wonder? Share your twist in the comments or tag @Plan4One with your tray masterpiece. Did you go crunchy lettuce wrap? Rice bowl? Full taco fiesta? We’re here for it.
📬 Love One-Tray Magic?
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