Creamy Garlic Parmesan Shrimp Roll-Ups – An Easy High-Protein Dinner

These Creamy Garlic Parmesan Shrimp Roll-Ups come together in about 30 minutes, making them an easy high-protein dinner that feels restaurant-worthy on a busy weeknight. Tender shrimp and a rich, velvety garlic parmesan sauce are rolled up in soft tortillas, creating a meal that satisfies without hours in the kitchen.

Every bite delivers that perfect balance of juicy shrimp, savory cheese, and a hint of garlic that lingers just enough to keep you coming back for more. I first made these roll-ups on a quiet Tuesday when I wanted something faster than pasta but more interesting than a basic wrap. They turned out so well that they immediately earned a spot in my regular dinner lineup.

This recipe works beautifully for those evenings when you need a hearty meal that doesn’t demand constant stirring or complicated techniques. Just cook the shrimp, build the sauce, roll everything up, and let the oven do the rest.

Why You’ll Love This Recipe

Ready in under 30 minutes from start to finish, perfect for busy schedules
High-protein and filling, with shrimp as the lean, satisfying star
The creamy garlic parmesan sauce coats every bite without being too heavy
Minimal cleanup since everything comes together in one skillet and a baking dish
Feels like a cozy comfort meal that still feels a little special

Ingredients

1 pound raw shrimp, peeled and deveined
2 tablespoons butter
4 cloves garlic, minced
1 cup heavy cream
1/2 cup grated parmesan cheese
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon red pepper flakes (optional)
4 large flour tortillas
1/2 cup shredded mozzarella cheese
Fresh parsley for garnish

Instructions

Preheat your oven to 375°F and lightly grease a baking dish.
Melt butter in a large skillet over medium heat, then add the minced garlic and cook for about 30 seconds until fragrant.
Add the shrimp to the skillet and cook for 2-3 minutes per side until pink and opaque. Remove the shrimp and set them aside.
Pour the heavy cream into the same skillet, stirring to scrape up any browned bits. Let it simmer gently for 2 minutes.
Stir in the grated parmesan, salt, pepper, and red pepper flakes if using, whisking until the sauce is smooth and thickened slightly.
Return the cooked shrimp to the skillet and toss to coat them evenly in the sauce.
Lay the tortillas flat and divide the shrimp mixture evenly among them, placing it in a line down the center of each tortilla.
Roll the tortillas tightly around the filling and place them seam-side down in the prepared baking dish.
Spoon any remaining sauce from the skillet over the tops of the roll-ups.
Sprinkle the shredded mozzarella over the top and bake for 10-12 minutes until the cheese is melted and bubbly.
Garnish with fresh parsley and serve warm.

Pro Tips

Do not overcook the shrimp in the skillet since they will continue cooking in the oven. Cook them just until they turn pink and curl slightly.
Use freshly grated parmesan rather than pre-shredded for a smoother sauce that melts without becoming grainy.
Let the sauce simmer just long enough to thicken slightly but not too long, or it may become too thick to spread easily inside the tortillas.
Warm the tortillas briefly in the microwave or on a dry skillet before rolling to prevent cracking and make rolling easier.
Place the roll-ups seam-side down and close together in the dish so they hold their shape and stay snug during baking.

Variations

Substitute cooked chicken or diced firm white fish for the shrimp if you prefer a different protein.
Add a handful of fresh spinach to the sauce just before rolling for extra color and nutrients.
Use whole wheat or low-carb tortillas to adjust the recipe to your dietary preferences.
Sprinkle in some chopped sun-dried tomatoes or artichoke hearts along with the shrimp for a Mediterranean twist.

Frequently Asked Questions

Can I make these ahead of time? Yes, assemble the roll-ups without baking, cover tightly, and refrigerate for up to 24 hours. Add a few extra minutes to the baking time.
Can I freeze Creamy Garlic Parmesan Shrimp Roll-Ups? Freeze the unbaked roll-ups in a freezer-safe dish for up to 2 months. Thaw overnight in the fridge before baking.
What can I serve with these roll-ups? A simple side salad with lemon vinaigrette or steamed green beans pairs perfectly to balance the richness.
Can I use pre-cooked shrimp? Pre-cooked shrimp work in a pinch but add them at the very end of the sauce step to avoid overcooking and turning rubbery.
How do I keep the tortillas from getting soggy? Make sure the sauce is thick enough before rolling, and avoid overfilling the tortillas. Baking right away also helps maintain texture.
Can I make this dairy-free? Substitute full-fat canned coconut milk for the heavy cream and use a dairy-free parmesan alternative, though the flavor will shift slightly.

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