There’s something incredibly satisfying about cooking a dish that hits every checkmark—easy, fast, healthy, protein-rich, and most importantly, packed with flavor. That’s exactly what this protein-packed shrimp and broccoli stir fry delivers. This one-pan wonder comes together in under 30 minutes, making it perfect for busy weeknights, clean eating goals, or anyone craving a guilt-free dinner that doesn’t skimp on taste.
I love this dish for how effortlessly it blends lean protein with crisp vegetables and bold Asian-inspired sauce. It’s my answer to takeout cravings on a night when I want to keep things light, low-carb, and deeply satisfying. Stir fry meals like this are a reminder that simple can still mean exciting. With minimal prep and basic pantry staples, you’ll be digging into tender shrimp, perfectly crisp broccoli, and that glossy garlic-soy sauce that coats everything like a dream.
From the gym crowd looking for a high-protein low-carb dinner to families trying to sneak more vegetables onto the plate, this one has universal appeal. Whether you serve it over rice, noodles, or cauliflower rice, the flavors shine—and cleanup is a breeze.
Protein-Packed Shrimp and Broccoli Stir Fry (Quick, Healthy & One-Pan Weeknight Dinner)
Ingredients
- 1 lb raw shrimp peeled and deveined
- 2 cups broccoli florets about 2 heads, cut bite-size
- 1 red bell pepper sliced
- 3 cloves garlic minced
- 1 tbsp fresh ginger grated
- 2 tbsp vegetable or avocado oil
- Sauce: ¼ cup low-sodium soy sauce 1 tbsp sesame oil, 1 tbsp honey or maple syrup, 1 tsp chili garlic sauce (optional), 1 tsp cornstarch, 2 tbsp water
Instructions
- Step 1: Prep the SauceWhisk together soy sauce, sesame oil, honey, chili sauce (if using), cornstarch, and water—set aside.
- Step 2: Sauté Garlic & GingerHeat oil in a wok/skillet over medium-high heat. Add garlic and ginger; sauté 30 seconds until fragrant.
- Step 3: Cook ShrimpAdd shrimp in a single layer. Cook 2 minutes each side until pink. Remove and set aside.
- Step 4: Stir Fry VegetablesAdd broccoli and bell pepper to the pan. Stir fry 4–5 minutes until bright and tender-crisp.
- Step 5: Finish with SauceReturn shrimp to the pan. Pour over the sauce and toss until thickened and everything is coated, about 1–2 minutes.
- Step 6: Serve It UpServe immediately over cauliflower rice for a low-carb shrimp stir fry, or with jasmine rice for a heartier option.
Notes
Secret Tips for the Best Shrimp and Broccoli Stir Fry
1. Dry the shrimp really well Before cooking, pat the shrimp completely dry with paper towels. This helps them sear instead of steam—giving you that perfect golden edge and rich flavor. 2. Bloom the garlic and ginger Cook your garlic and ginger in the oil first until fragrant—about 30 seconds—before adding anything else. This infuses the oil and creates a deeper base of flavor for the entire stir fry. 3. Balance sweet and salty A splash of honey or maple syrup balances the soy sauce and sesame oil. That little bit of natural sweetness keeps the stir fry from tasting too salty or flat. 4. Don’t overcook the broccoli Blanch the broccoli for just 1–2 minutes or stir fry quickly over high heat. You want it tender-crisp, not mushy—this keeps the texture vibrant and gives the stir fry some bite. 5. Slice everything ahead Stir fry moves fast. Have your shrimp peeled and deveined, broccoli cut, sauce whisked, and aromatics minced before you turn on the heat. You’ll thank yourself later. 6. Add sesame oil last Sesame oil has a low smoke point and can lose flavor if overcooked. Stir it in at the end for maximum aroma and a nutty finish. 7. Meal prep like a pro Double the batch, but keep your rice and stir fry separate. Store them in different containers and mix only when reheating to keep texture just right.🔍 Recipe Overview
Difficulty Level: Easy
Course: Dinner / Main Dish / Low-Carb Option
Cuisine: Asian-Inspired Comfort Food
Servings: 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: ~25 minutes
🥗 Nutritional Snapshot (Approx. per serving)
- Calories: ~300 kcal
- Protein: 30 g
- Carbs: 15 g (mostly from broccoli and sauce)
- Fat: 12 g
- Fiber: 4 g
Shrimp is an excellent source of lean protein, and broccoli brings fiber, vitamins, and antioxidants like sulforaphane (WebMD). This combo makes for a healthy shrimp stir fry that ticks both nutrition and flavor boxes.
💰 Budget Breakdown
- Shrimp (1 lb): $12
- Broccoli (2 heads): $4
- Garlic, ginger, sauces & oil: $2
- Total: ~$18 (about $4.50 per serving)
Smart, affordable, and full of real food goodness.
Behind the Recipe
This dish was born out of necessity—and a little culinary curiosity. I’d just returned from a long trip and wanted something nourishing, high in protein, and quick to throw together. I had frozen shrimp in the freezer, broccoli in the crisper, and every flavor-packed component for a killer sauce already sitting in my pantry. A few minutes at the stove, and this shrimp and broccoli stir fry became an instant favorite.
Shrimp is one of my favorite proteins to work with: it’s lean, cooks lightning fast, and takes on flavor like a sponge. A 3-ounce serving contains over 20 grams of protein (FDC) and is low in calories and saturated fat. Broccoli, on the other hand, adds bulk, crunch, and an impressive amount of fiber, vitamin C, and cancer-fighting antioxidants like sulforaphane (Cleveland Clinic). Together, they’re the dream team for a protein-packed stir fry that feels indulgent but is anything but.
And the sauce? It’s all about balance. You’ve got the umami depth from soy sauce, richness from sesame oil, heat from chili garlic sauce (if you like), and a touch of sweetness from honey. The cornstarch thickens everything just enough to cling to every shrimp and broccoli floret. This is a dinner I come back to again and again—and every time, it wins.
What Makes It Irresistible
One-Pan Efficiency
This one-pan shrimp and broccoli stir fry is the hero of the busy weeknight dinner game. Everything—from searing the shrimp to crisping the broccoli and thickening the savory sauce—happens in one skillet. That means less time cleaning, more time enjoying. Whether you’re feeding a family or meal-prepping for the week, this easy shrimp stir fry recipe keeps things efficient and stress-free. Just heat, stir, and serve.
High-Protein, Low-Carb
This dish isn’t just tasty—it’s smart fuel. Each serving delivers over 30 grams of lean protein from shrimp, with minimal carbohydrates, making it ideal for a post-workout stir fry meal or anyone focused on low-carb, high-protein eating. Broccoli brings a fiber boost and antioxidant profile that complements shrimp’s muscle-repairing amino acids. If you’re following a macro-conscious meal plan or building out a high-protein stir fry dinner, this checks all the boxes.
According to Healthline, shrimp is low in calories but high in protein and essential nutrients like selenium, vitamin B12, and iodine—making it one of the most nutrient-dense seafood options available.
Savory and Slightly Sweet Sauce
This stir fry sauce hits that addictive sweet-savory balance. The soy base delivers umami depth, honey adds a natural touch of sweetness, and sesame oil rounds things out with nutty warmth. It’s bold enough to flavor every bite of shrimp and broccoli without overpowering. And thanks to the cornstarch slurry, you get that thick, glossy texture that clings beautifully to every ingredient—exactly what you want in a flavorful shrimp stir fry.
Versatile & Custom
The real magic here? You can make this stir fry yours every single time. Swap in snap peas, mushrooms, zucchini, or even kale for a veggie twist. Adjust the heat with sriracha or chili garlic paste. Turn it into a shrimp stir fry meal prep star by serving it over cauliflower rice for low-carb goals, or ladle it over jasmine rice or noodles for comfort food vibes. This recipe adapts to your pantry, your taste buds, and your weeknight mood.
Whether you’re craving a quick shrimp and broccoli dinner, building muscle with lean protein meals, or just trying to get more veggies in, this recipe doesn’t just deliver—it impresses.
Best Served When
After the Gym
This protein-packed shrimp and broccoli stir fry is one of my favorite ways to refuel after a workout. With high-quality lean protein from shrimp and fiber-rich broccoli, it helps replenish muscle glycogen while keeping carbs in check. Pair it with brown rice or cauliflower rice to round out your post-training macros.
On Busy Weeknights
Need dinner fast but don’t want to sacrifice flavor? This quick shrimp stir fry recipe comes together in under 30 minutes, making it perfect for chaotic evenings. One pan, minimal prep, and ingredients you likely already have—it’s weeknight gold.
When You’re Craving Takeout (But Smarter)
Skip the sodium-heavy delivery and whip up a healthy shrimp and broccoli stir fry at home. You still get that savory-sweet sauce and satisfying texture, but with better-for-you ingredients and none of the mystery oils.
For Meal Prep Wins
Double the batch and portion it out for a week’s worth of shrimp stir fry meal prep. It reheats beautifully, doesn’t get soggy, and keeps your high-protein goals on track.
Pantry Rundown
Ingredients
- 1 lb raw shrimp, peeled and deveined
- 2 cups broccoli florets (about 2 heads), cut bite-size
- 1 red bell pepper, sliced
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 2 tbsp vegetable or avocado oil
- Sauce: ¼ cup low-sodium soy sauce, 1 tbsp sesame oil, 1 tbsp honey or maple syrup, 1 tsp chili garlic sauce (optional), 1 tsp cornstarch, 2 tbsp water
Notes
- Shrimp should be thawed, dry, and room temp for even cooking.
- Broccoli can be swapped for broccolini or snap peas.
- Low-sodium soy keeps sodium in check—swap for tamari or coconut aminos for gluten-free option.
How It’s Done
Step 1: Prep the Sauce
Whisk together soy sauce, sesame oil, honey, chili sauce (if using), cornstarch, and water—set aside.
Step 2: Sauté Garlic & Ginger
Heat oil in a wok/skillet over medium-high heat. Add garlic and ginger; sauté 30 seconds until fragrant.
Step 3: Cook Shrimp
Add shrimp in a single layer. Cook 2 minutes each side until pink. Remove and set aside.
Step 4: Stir Fry Vegetables
Add broccoli and bell pepper to the pan. Stir fry 4–5 minutes until bright and tender-crisp.
Step 5: Finish with Sauce
Return shrimp to the pan. Pour over the sauce and toss until thickened and everything is coated, about 1–2 minutes.
Step 6: Serve It Up
Serve immediately over cauliflower rice for a low-carb shrimp stir fry, or with jasmine rice for a heartier option.
Chef Derek’s Secret Tips
- Pat shrimp dry before cooking to ensure a good sear and avoid sogginess.
- Pre-cook broccoli briefly in microwave (1 minute) for evenly cooked veggie.
- Thicken sauce naturally with cornstarch slurry—no flour mess.
- Use cold water in sauce mix—it prevents clumps.
- Finish with fresh scallions, sesame seeds, or cilantro for brightness and crunch.
Make It Yours
This protein-packed shrimp and broccoli stir fry is a flexible recipe that adapts to your pantry, preferences, and dietary goals. Whether you’re eating low-carb, cooking for picky eaters, or bulking up your meal plan with more protein, these customizable tweaks keep things fresh and flavorful.
🥬 Veggie Variations
Elevate your shrimp and veggie stir fry with added color, crunch, and nutrients. Snap peas bring a natural sweetness and crisp texture. Mushrooms add earthiness and umami. Sliced carrots introduce a mild sweetness and vibrant hue, while zucchini softens into the sauce for a tender, melt-in-your-mouth bite.
These additions also help stretch the meal for larger servings or family-style dinners. Try rotating them in depending on seasonality or what’s in the crisper drawer.
Want to know the specific nutrients packed into common stir-fry veggies like broccoli and mushrooms? Check out the USDA’s FoodData Central for detailed info on fiber, vitamins, and antioxidant levels.
🍚 Low-Carb Swap
If you’re following a keto, paleo, or low-carb high-protein dinner plan, serve your stir fry over cauliflower rice or spiralized veggies like zucchini noodles. These options cut the carb count dramatically while still soaking up every drop of that savory stir fry sauce.
Cauliflower rice, in particular, makes for a great gluten-free stir fry base that keeps the dish light, nutrient-dense, and satisfying without the post-meal crash.
🌶️ Heat Lovers
Want a kick? This dish is easy to spice up. Stir in a squeeze of sriracha, a spoonful of chili garlic sauce, or sprinkle crushed red pepper flakes directly into the sauce. It turns a mild shrimp stir fry with garlic and soy sauce into a bold, fiery meal that’ll wake up your tastebuds.
For even more heat and complexity, try adding a dab of sambal oelek or a splash of chili oil just before serving.
💪 Protein Boost
Looking to raise the protein content even further? Double the shrimp or mix in extra lean protein options like tofu cubes or shelled edamame. Both work well with the sauce and absorb flavor like a sponge.
Adding tofu makes this a flexitarian-friendly shrimp stir fry, while edamame keeps it dairy-free and soy-rich with complete plant-based protein. These tweaks are ideal if you’re meal prepping for the gym week or looking to support muscle recovery.
Keep It Cozy
- Fridge: Store cooled leftovers in an airtight container for 3 days—reheat gently on stovetop or microwave.
- Freeze: Assemble without sauce and freeze—defrost, then stir in sauce at end.
- Meal prep: Layer shrimp, broccoli, rice, and sauce in compartments for ready-to-go lunches.
🍽️ Perfect Pairings
Serve with:
Comfort Food Questions Answered
How to make a protein-packed shrimp and broccoli stir fry at home?
Cook garlic and ginger in hot oil, sear shrimp until pink, stir fry broccoli until tender-crisp, then combine with a soy-honey stir fry sauce. Finish with sesame oil or a sprinkle of sesame seeds for that nutty, rich flavor. It’s a quick high-protein shrimp dinner ready in under 30 minutes.
Is shrimp and broccoli stir fry healthy?
Absolutely. It’s rich in lean protein (shrimp delivers around 20–24 grams per 3 oz), low in saturated fat, and packed with fiber and antioxidants from broccoli. According to NIH, broccoli supports heart health and digestion—making this dish a win for clean eating goals.
Can I make shrimp and broccoli stir fry with cauliflower rice?
Yes! Swap out regular jasmine rice for cauliflower rice to turn this into a low-carb shrimp and broccoli stir fry. It reduces the overall carb load while still soaking up all that delicious sauce.
How long does shrimp stir fry last in the fridge?
Stored properly in an airtight container, this dish lasts for up to 3 days. Reheat gently in a skillet with a splash of water or soy sauce to keep the stir fry moist and flavorful.
Is shrimp stir fry good for meal prep?
Definitely. It’s one of the best shrimp meal prep recipes out there—simple, quick, and holds up well in the fridge. Keep the stir fry and rice separate for best texture when reheating.
What can I serve with a shrimp stir fry?
Serve over steamed rice, noodles, or low-carb options like spiralized zucchini. Round out the plate with Garlic Butter Pasta, roasted sweet potatoes, sautéed green beans, or a light garden salad for balance.
Can I use frozen shrimp in stir fry?
Yes, frozen shrimp works great! Just make sure to thaw and pat them dry before cooking to avoid excess water in your pan. Frozen shrimp makes this a convenient shrimp dinner recipe to keep on hand year-round.
What sauces go best with shrimp and broccoli stir fry?
The classic combo is a garlic soy stir fry sauce made with low-sodium soy sauce, honey or maple syrup, fresh garlic, and a bit of sesame oil. Add ginger or rice vinegar for extra zing, or try chili garlic sauce for a spicy twist.
What shrimp size is best for stir fry?
Medium (41/50) or large (31/40) shrimp are ideal. They cook quickly but still offer a satisfying bite. Smaller shrimp may overcook too fast, while jumbo shrimp take longer and can throw off cooking time.
Can I make this stir fry gluten-free?
Yes, simply use gluten-free soy sauce or tamari in the sauce. You can also ensure all other ingredients (like sesame oil or broth) are certified gluten-free for a safe, flavorful meal.
Is shrimp stir fry good for weight loss?
It can be! With lean protein, low-calorie vegetables, and a light sauce, this dish fits easily into many weight management plans. Serve it over cauliflower rice or zoodles to reduce carbs and boost volume without extra calories.
What’s the best oil to use for stir frying shrimp?
For high-heat cooking, go with oils like avocado oil, canola oil, or sesame oil. These oils have higher smoke points and help achieve that quick sear without burning. Sesame oil, in particular, adds a deep, nutty flavor that enhances the whole dish.
Can I make a spicy shrimp and broccoli stir fry?
Absolutely. Add crushed red pepper, sriracha, or chili garlic sauce to the stir fry sauce. You can also stir in sambal oelek or finish with a drizzle of spicy sesame oil for a bold, fiery version of this classic.
Final Stir
There’s a reason this protein-packed shrimp and broccoli stir fry is on heavy rotation in my kitchen—it checks every box. It’s flavorful, fast, wholesome, and easy to customize based on what you’ve got. Whether you’re dialing up the heat, swapping in extra veggies, or doubling up on shrimp for a post-workout recovery meal, this recipe is endlessly adaptable.
And honestly, it’s comforting in the best way: nourishing, uncomplicated, and deeply satisfying. The perfect balance of clean eating and indulgent flavor—all in under 30 minutes.
So the next time you’re staring into the fridge wondering what to make, let this be your answer. It’s dinner done right, without the drama.
“When I need a quick win in the kitchen that still fuels my day, this shrimp and broccoli stir fry delivers every time—flavor-packed, fast, and full of the good stuff.” – Chef Derek
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Low-carb, high-protein, and full of flavor—ready in 25 minutes. Perfect for clean eating, lunch prep, or easy weeknight comfort.
