# Peanut Butter Prawns Recipe: Easy One-Pot 30g Protein Meal

- Author: Kratika Sahu
- Published: 2026-11-14
- Category: Food
- Tags: Peanut Butter Prawns, Healthy Recipes, High Protein Meals, Seafood Recipes, One-Pot Meals, Easy Dinner Ideas, Prawn Recipes
- Canonical URL: <https://www.altftool.com/blogs/peanut-butter-prawns-recipe-easy-one-pot-30g-protein-meal>

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Looking for a dinner that is delicious, filling and packed with protein? Peanut butter prawns with vegetables are a wonderful option when you want something different from your regular seafood recipes. This one-pot dish brings together juicy prawns, creamy peanut butter, fresh vegetables and a flavourful sauce to create a satisfying meal.

The combination of peanut butter and prawns might sound unusual at first, but it works beautifully. The nutty flavour of peanut butter complements the natural sweetness of prawns, while vegetables add colour, texture and extra nutrients.

With around 30g of protein per serving, depending on the portion sizes and ingredients, this recipe can be a great addition to a balanced meal plan. It is also convenient for busy weeknights because everything comes together in one pan with simple cooking [**steps**](https://bloggometry.shop/best-10-simple-wellness-habits-to-improve-your-mind-and-body-every-day/).

Whether you enjoy seafood regularly or want to experiment with new high-protein dinner ideas, this peanut butter prawns recipe is worth trying.

### What Makes Peanut Butter Prawns a Great Meal?

![](https://firebasestorage.googleapis.com/v0/b/altftool-bca36.firebasestorage.app/o/blogs%2Fcontent%2Fmwfyfmu9-y9g6j3-images.jpeg?alt=media&token=15f8cb9b-54cb-42f9-8bc0-e8ef58abdaba)

This recipe combines [**protein-rich**](https://www.altftool.com/blogs/top-15-fruits-rich-in-vitamins-protein-and-health-benefits) seafood with healthy vegetables and a creamy nut-based sauce. Here are some reasons to add it to your dinner menu:

- **Good Protein Source:** Prawns provide high-quality protein that supports muscle maintenance and normal body functions.
- **Rich, Nutty Flavour:** Peanut butter gives the sauce a creamy texture and delicious roasted peanut taste.
- **Colourful Vegetables:** Vegetables such as broccoli, carrots and bell peppers add fibre, vitamins and minerals.
- **One-Pot Convenience:** Cooking everything in one pan makes preparation and cleaning easier.
- **Easy to Customise:** You can adjust the spice level, vegetables and sauce consistency according to your preference.
- **Suitable for Busy Evenings:** The ingredients are simple, and the dish can be prepared relatively quickly.

### Ingredients Required for Peanut Butter Prawns

You do not need complicated ingredients to prepare this flavourful meal. Most of the ingredients are easy to find in supermarkets.

| Ingredient | Quantity |
| --- | --- |
| Cleaned and deveined prawns | 200g |
| Natural peanut butter | 2 tablespoons |
| Broccoli florets | 1 cup |
| Bell pepper | 1 medium |
| Carrot | 1 medium |
| Garlic (finely chopped) | 3 cloves |
| Ginger (grated) | 1 teaspoon |
| Soy sauce | 1 tablespoon |
| Lemon juice | 1 tablespoon |
| Honey | 1 teaspoon |
| Water | ¼ cup |
| Olive oil | 1 tablespoon |
| Chilli flakes | As required |
| Salt and black pepper | To taste |
| Spring onions | For garnish |

*Optional:* Add mushrooms, zucchini, green beans or baby corn for more variety.

### How to Make Peanut Butter Prawns: Step-by-Step Recipe

![](https://firebasestorage.googleapis.com/v0/b/altftool-bca36.firebasestorage.app/o/blogs%2Fcontent%2Fmwfyqtfs-h9kyfp-screenshot-2026-11-13-at-9-25-33-pm.png?alt=media&token=af7f568c-010c-4200-bb9f-8bc1e1108ad0)

Follow these simple steps to prepare juicy prawns coated in a creamy, nutty sauce.

#### Step 1: Prepare the Prawns and Vegetables

Wash and clean the prawns properly, remove the shells and devein them if needed. Pat them dry using a kitchen towel.

Chop the broccoli, carrot and bell pepper into bite-sized pieces. Finely chop the garlic and grate the ginger.

Keeping all the ingredients ready before cooking makes the process easier.

#### Step 2: Prepare the Peanut Butter Sauce

Take a small bowl and add peanut butter, soy sauce, lemon juice, honey and water.

Mix everything until you get a smooth and creamy sauce. Add a little more water if the mixture feels too thick.

You can also add chilli flakes for a mildly spicy flavour.

#### Step 3: Cook the Prawns

Heat olive oil in a large non-stick pan over medium heat. Add chopped garlic and ginger, then sauté briefly until fragrant.

Add the cleaned prawns and season with a little salt and black pepper.

Cook for approximately 2–3 minutes on each side, depending on their size, until they turn opaque and are fully cooked. Avoid overcooking, as prawns can become rubbery.

#### Step 4: Add the Vegetables

Add broccoli, carrots and bell peppers to the same pan.

Stir-fry for around 3–5 minutes until the vegetables become slightly tender but still retain some crunch.

If needed, add a small splash of water to help soften the broccoli.

#### Step 5: Add the Peanut Butter Sauce

Pour the prepared peanut butter sauce over the prawns and vegetables.

Gently toss everything so the sauce coats the ingredients evenly. Cook for another 1–2 minutes until the sauce becomes warm and slightly thickened.

If the sauce is too thick, add a little water to achieve your preferred consistency.

#### Step 6: Garnish and Serve

Turn off the heat and garnish with chopped spring onions and sesame seeds.

Serve immediately while warm. You can enjoy this dish on its own or pair it with brown rice, quinoa or noodles for a more complete meal.

### Estimated Nutritional Information

This recipe provides a combination of protein, healthy fats and essential nutrients from prawns, peanut butter and vegetables.

The following values are approximate and will vary depending on ingredient quantities and serving size.

| Nutritional Value | Approximate Amount |
| --- | --- |
| Calories | 350–450 kcal |
| Protein | 30g or more |
| Carbohydrates | 15–25g |
| Fat | 15–22g |
| Fibre | 4–6g |

**Why is it protein-rich?**

- Prawns are the primary source of lean protein.
- Peanut butter contributes additional protein and healthy fats.
- Broccoli and other vegetables provide fibre and micronutrients.

*Note: These are illustrative estimates, not laboratory-tested nutritional values. Actual nutrition depends on the ingredients and portions used.*

### Tips for Making Perfect Peanut Butter Prawns

A few simple cooking tips can make this dish even more enjoyable.

1. **Choose Fresh Prawns:** Fresh or properly thawed prawns provide better texture and flavour.
2. **Use Natural Peanut Butter:** Unsweetened peanut butter gives the sauce a balanced nutty taste.
3. **Avoid Overcooking:** Cook prawns until opaque and properly done to maintain their juicy texture.
4. **Cut Vegetables Evenly:** Similar-sized vegetable pieces help them cook more consistently.
5. **Adjust Sauce Consistency:** Add water gradually if the peanut butter sauce becomes too thick.
6. **Balance the Flavours:** Lemon juice adds freshness, while soy sauce provides a savoury taste.
7. **Serve Immediately:** The sauce tastes best when freshly prepared and warm.

### Easy Variations to Try

One of the best things about this recipe is that you can change the ingredients according to your taste.

### Delicious Ways to Customize Peanut Butter Prawns

Try these simple variations to give your peanut butter prawns a different taste. From spicy flavours to creamy sauces and healthy serving ideas, there is something for every preference.

![Spicy peanut butter prawns with chilli sauce and fresh vegetables](https://images.unsplash.com/photo-1565680018434-b513d5e5fd47?auto=format&fit=crop&w=900&q=85)

#### 1. Spicy Peanut Butter Prawns

If you enjoy spicy food, add extra chilli flakes, fresh green chillies or a little chilli sauce to the peanut butter mixture. This creates a stronger flavour without making the recipe complicated.

![Prawns cooked with mushrooms and colourful vegetables](https://images.unsplash.com/photo-1518977676601-b53f82aba655?auto=format&fit=crop&w=900&q=85)

#### 2. Peanut Butter Prawns with Mushrooms

Add sliced mushrooms along with broccoli and bell peppers. Mushrooms bring an earthy flavour and make the dish more satisfying.

![Peanut butter prawns served in a rice bowl](https://images.unsplash.com/photo-1512058564366-18510be2db19?auto=format&fit=crop&w=900&q=85)

#### 3. Peanut Butter Prawns Rice Bowl

Serve the cooked prawns and vegetables over steamed brown rice or regular rice. Pour the remaining peanut sauce over the top for a filling lunch or dinner.

![Creamy coconut peanut sauce seafood dish](https://images.unsplash.com/photo-1559847844-5315695dadae?auto=format&fit=crop&w=900&q=85)

#### 4. Coconut Peanut Butter Prawns

Add a small amount of unsweetened coconut milk to the peanut butter sauce. It creates a smoother, creamier consistency with a mild tropical flavour.

![Healthy low carbohydrate vegetable bowl with fresh greens](https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=900&q=85)

#### 5. Low-Carb Peanut Butter Prawns

Skip rice and noodles and serve the prawns with extra broccoli, zucchini, cabbage or cauliflower rice. This is a useful option for people looking for a lower-carbohydrate meal.

**Cooking Tip:** Adjust the peanut sauce, spice level and vegetables according to your taste. Each variation offers a different way to enjoy this delicious seafood dish.

### What to Serve with Peanut Butter Prawns?

Although this one-pot dish can be enjoyed on its own, you can pair it with different sides to create a balanced meal.

| Side Dish | Why It Works |
| --- | --- |
| Brown Rice | Adds fibre and carbohydrates |
| Steamed Rice | Complements the creamy peanut sauce |
| Quinoa | Adds plant-based protein and fibre |
| Cauliflower Rice | A lower-carbohydrate alternative |
| Whole-Wheat Noodles | Makes the meal more filling |
| Fresh Cucumber Salad | Adds a refreshing contrast |

### How to Store and Reheat Leftovers

If you prepare extra portions, proper storage helps maintain food quality and safety.

- **Refrigeration:** Transfer leftovers into an airtight container and refrigerate within two hours of cooking.
- **Storage Time:** For best quality, consume refrigerated leftovers within 1–2 days.
- **Reheating:** Reheat thoroughly until steaming hot throughout. Add a little water if the peanut sauce becomes too thick.
- **Avoid Repeated Reheating:** Reheat only the portion you plan to eat.

Do not leave cooked prawns at room temperature for extended periods.

### Conclusion

Peanut butter prawns with vegetables are a delicious way to bring variety to your everyday dinner menu. The combination of juicy prawns, creamy peanut butter sauce and colourful vegetables creates a satisfying one-pot meal with plenty of flavour.

With approximately 30g of protein per serving when prepared with suitable portions, this recipe can be a useful option for people looking to include more protein-rich meals in their routine.

You can also customise it with different vegetables, spices and side dishes to suit your taste. Whether you serve it with steamed rice or enjoy it on its own, this easy peanut butter prawns recipe is a great idea for a flavourful homemade dinner.

## FAQ'S

#### 1. Are peanut butter prawns healthy?

Peanut butter prawns can be part of a balanced diet. Prawns provide protein, peanut butter contributes fats and some protein, while vegetables supply fibre and essential nutrients. The overall nutritional value depends on portion sizes and added ingredients.

#### 2. How much protein is in peanut butter prawns?

A serving can provide approximately 30g of protein or more, depending on the amount of prawns and peanut butter used. Prawns are the main protein source in this recipe.

#### 3. Can I use frozen prawns for this recipe?

Yes. Frozen prawns work well. Thaw them safely in the refrigerator or using an appropriate cold-water method, then drain and pat dry before cooking.

#### 4. Which peanut butter is best for peanut butter prawns?

Natural, unsweetened peanut butter is a good choice because it provides a rich nutty flavour without adding too much sugar. Smooth peanut butter also makes it easier to prepare a creamy sauce.

#### 5. Can I make peanut butter prawns without soy sauce?

Yes. You can replace soy sauce with coconut aminos or another suitable savoury seasoning. Adjust the salt according to taste.

## Sources and review notes

This article provides general food and nutrition information. Nutritional values are approximate and may vary depending on ingredients and serving sizes.

1. [AltFTool https://www.altftool.com/](https://www.altftool.com/) — altftool.com