Heart Healthy Baked Bang Bang Shrimp

(5.0)
By Adam Fisher
Updated 1/15/2026
Dietitian Reviewed: Christina Wright, RD, LDN
Approved for These Diets:
Heart Healthy | Gluten Free
Heart Healthy Bang Bang Shrimp
Photo Credit: Baldwin Publishing Staff Photographer

Indulge in succulent shrimp coated in crispy gluten-free panko bread crumbs and drizzled with creamy, sweet and spicy Bang Bang sauce. This Bang Bang Shrimp recipe is so deliciously healthy you will be diving in for seconds! By baking instead of deep-frying, we significantly reduce saturated fat while keeping that signature restaurant-style crunch.

Bang Bang Shrimp can also be made in an air fryer. Check out our recipe for Air Fryer Bang Bang Shrimp HERE!

Total Time
45 minutes
Servings
10
Calories
242

What Makes These Heart Healthy Baked Bang Bang Shrimp Healthy

This recipe swaps heavy mayonnaise and deep-frying for nutrient-dense Greek yogurt and a heart-healthy baking method. Using almond flour and gluten-free panko ensures a high-fiber, protein-packed coating that satisfies cravings without the excess oil.

Key Health Highlights

  • Lean Protein Source: Large shrimp provide a high-protein, low-calorie base for a satisfying meal.
  • Heart-Healthy Preparation: Baking at a high temperature creates a crispy texture without the saturated fats found in deep-frying.
  • Probiotic-Rich Sauce: Nonfat Greek yogurt replaces mayo, adding protein and calcium while lowering the overall fat content.
  • Naturally Sweetened: A touch of honey and Thai sweet chili sauce provides balance without the need for refined sugars.
  • Gluten-Free Friendly: Almond flour and GF panko make this dish accessible for those with gluten sensitivities.
  • Low Sodium Profile: By controlling the salt and using aromatics like garlic and rosemary, this recipe stays heart-healthy.
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FAQs About Heart Healthy Baked Bang Bang Shrimp

Yes! Just ensure they are completely thawed and patted very dry with paper towels before starting the breading process to ensure they get crispy.

It has a moderate kick from the Sriracha, but the Greek yogurt and honey balance it out. You can reduce the Sriracha to 1/2 tablespoon if you prefer a milder sauce.

The three-step dredging process (flour, then egg, then panko) is key. Press the panko firmly onto the shrimp to help it adhere.

Yes, you can substitute the Greek yogurt with a plain dairy-free yogurt alternative (like almond or soy-based) or a light vegan mayo.

While "better" is subjective, these are much better for your heart! You get the same iconic flavors with significantly less fat and sodium.

More Healthy Seafood Entrees

These easy recipes have all the tasty seafood flavor of your favorite restaurant meals in healthier packages.

Healthy Shrimp Lo Mein (Easy)
Heart Healthy Shrimp and Black Bean Tacos
Low Sodium Maryland Crab Cakes

Healthier Party Appetizers

Serve up these savory recipes as appetizers or as part of a crowd-pleasing party tray.

Heart Healthy Jalapeño Poppers
Heart Healthy Stuffed Mushrooms
Healthy Buffalo Chicken Dip

Ingredients

Recipe yields 10 servings

Bang Bang Sauce

Bang Bang Shrimp

Directions

Bang Bang Sauce

  1. In a small bowl, whisk together all of the ingredients until well combined. Cover with plastic wrap and refrigerate until ready to serve with the shrimp.

Bang Bang Shrimp

  1. Step 1

    Preheat oven to 425°F. Line a large rimmed baking with parchment paper and set aside

  2. Step 2

    Place three medium mixing bowls in a line. In the first bowl, add the flour. In the second, whisk together the eggs, water, black pepper and salt. In the third, mix together the bread crumbs, rosemary, garlic powder, onion powder and smoked paprika.

  3. Step 3

    In small batches (about 4 or 5 shrimp at a time), coat the shrimp in the flour, then dredge in the egg mixture and then coat with the panko mixture. Place on the prepared baking sheet and repeat with the remaining shrimp.

  4. Step 4

    Lightly spray the shrimp with cooking spray. Bake for 10 to 12 minutes until the tops are lightly golden. Remove from the oven, gently turn the shrimp over with tongs and lightly spray with cooking spray again. Return to the oven and bake for another 5 to 8 minutes, or until crispy and lightly golden brown. Transfer to a serving platter.

  5. Step 5

    Drizzle the Bang Bang sauce lightly over the top of the shrimp and garnish with sliced green onion. Serve the remaining sauce in a small dipping bowl.

Nutrition Facts

Serving Size:
3 shrimp, 1 Tbsp dipping sauce

242
Calories
7
g
Fat
428
mg
Cholesterol
183
mg
Sodium
54
g
Carbs
1
g
Sat. Fat
3
g
Fiber
12
g
Protein
5
g
Sugars

Alternative Cooking Methods

  • Air Fryer Method: Cook in small batches at 400°F for 10–12 minutes, flipping halfway through, until golden and crispy.
  • Stovetop "Fried": For a slightly richer taste, you can lightly pan-sear the coated shrimp in a small amount of avocado or olive oil over medium-high heat.
  • Grilling: While you won't get the breaded crunch, you can grill marinated shrimp on skewers for a smoky, low-carb version of this dish.
  • No Breading Bang-Bang Shrimp: For an even lower-carb option, skip the flour and panko and simply sear the shrimp before tossing them in the sauce.

Serving & Storage Tips

  • Serving: Serve immediately while the shrimp are at their peak crispiness. They are excellent on their own, over a bed of greens, or in a grain bowl:
    • Bang Bang Shrimp Tacos: Serve the baked shrimp in charred corn tortillas with a lime-cilantro slaw and an extra drizzle of sauce.
    • Bang Bang Shrimp Bowl: Layer the shrimp over brown rice or quinoa with sliced cucumbers, edamame, and shredded carrots.
  • Make-Ahead: You can whisk the Bang Bang sauce up to 2 days in advance; just keep it refrigerated in an airtight container.
  • Storage: Store leftover shrimp in an airtight container in the fridge for up to 2 days.
  • Reheating: To maintain the crunch, reheat leftovers in an air fryer at 350°F for 3–5 minutes or in a toaster oven. Avoid the microwave, as it will make the breading soft.

Ingredient Substitutions

You can easily swap shrimp for bite-sized chicken breast or even cauliflower florets for a vegetarian "Bang Bang" experience.

If you don't have almond flour, any gluten-free all-purpose flour or even oat flour works well.

Maple syrup or agave nectar can be used in place of honey in the sauce.

Adjust the Sriracha levels to your preference, or swap it for a pinch of cayenne pepper for a different type of spice.

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