Samantha When I’m craving something fast, flavorful, and nutrient-packed, this high protein shrimp and broccoli stir fry always hits the spot. It’s one of those dishes that feels like takeout but fuels your body like a clean-eating dream. This protein-rich stir fry combines tender shrimp, crisp-tender broccoli, and a bold, savory stir fry sauce that coats every bite in umami goodness. With 35+ grams of lean protein per serving and loaded with fiber and antioxidants, it’s a no-brainer for weeknights, post-gym refuels, or quick meal preps.
I created this shrimp and broccoli recipe with wellness and speed in mind. The beauty of it is its balance—low carb, low sugar, and packed with clean ingredients that nourish and satisfy. It’s gluten-free adaptable, family-approved, and you can whip it up in 20 minutes flat. Whether you’re looking for a high protein low calorie stir fry, a healthy shrimp meal idea, or just a go-to that won’t derail your macros, this recipe delivers on all fronts.
Stir-frying is a technique I lean into when I want bold flavors without the need for excess oils or complicated steps. And when shrimp is the star, you get lean protein that cooks in minutes. Pair that with a generous serving of broccoli—one of the most nutrient-dense veggies out there—and you’ve got a wholesome, restaurant-quality meal at home. Curious about the health perks of shrimp? Check out Healthline’s guide to shrimp nutrition to learn why it’s a powerhouse in lean protein and essential nutrients.
High Protein Shrimp and Broccoli Stir Fry (Fast, Flavorful, and Protein-Packed)
Ingredients
- 1 lb raw shrimp peeled and deveined
- 2 heads broccoli cut into florets
- 3 cloves garlic minced
- 1 tbsp fresh ginger grated
- 2 tbsp coconut aminos or low-sodium soy sauce
- 1 tsp sesame oil
- 2 tbsp avocado oil
- ½ tsp crushed red pepper flakes optional
- 1 tsp cornstarch mixed with 2 tbsp water optional, for thickening
- Sea salt and pepper to taste
Instructions
- Step 1: Prep IngredientsRinse and pat shrimp dry. Chop broccoli into bite-sized florets. Mince garlic and ginger.
- Step 2: Stir Fry BroccoliHeat 1 tbsp avocado oil in a skillet over medium-high. Add broccoli and stir fry for 4–5 minutes until bright green and slightly tender. Remove and set aside.
- Step 3: Sauté ShrimpAdd remaining oil to the pan. Toss in shrimp and season lightly with salt and pepper. Sear 2–3 minutes per side until pink and opaque.
- Step 4: Add SauceReturn broccoli to pan. Add garlic, ginger, coconut aminos, sesame oil, and red pepper flakes. Toss to coat evenly. Simmer 2–3 minutes.
- Step 5: Optional ThickeningIf desired, stir in cornstarch slurry and cook for another minute to thicken the sauce.
- Step 6: ServeServe warm with optional toppings: sliced scallions, sesame seeds, or a squeeze of lime.
Notes
Secret Tips for Shrimp and Broccoli Stir Fry
1. Pat the Shrimp Dry: Before tossing the shrimp in the pan, pat them completely dry with paper towels. This helps them sear better and prevents them from steaming—giving you that irresistible golden exterior. 2. Flash-Cook the Broccoli: To keep broccoli vibrant and slightly crisp, stir fry it over high heat for no more than 3–4 minutes. Or steam it for 60 seconds before adding to the skillet for a perfectly tender-crisp texture. 3. Use a Carbon Steel or Cast Iron Skillet: If you want real stir fry flavor without a wok, a hot carbon steel or cast iron skillet mimics the heat intensity of restaurant woks and helps develop that smoky “wok hei” flavor. 4. Add the Sauce at the End: Always wait until the shrimp and broccoli are nearly done before pouring in the sauce. This keeps the flavors bold and helps prevent overcooked, soggy vegetables. 5. Double the Sauce for Rice Bowls: If you’re serving this over jasmine rice, quinoa, or noodles, double the stir fry sauce. It ensures you’ve got enough to coat everything generously and adds more flavor without extra cooking time. 6. Add a Citrus Pop: Finish the dish with a quick squeeze of fresh lime or lemon juice just before serving. The acid brightens everything and elevates the savory garlic-ginger sauce. 7. Marinate the Shrimp for 10 Minutes: If you’ve got a few extra minutes, toss the shrimp in a little coconut aminos, garlic, and ginger before cooking. It infuses extra flavor straight into the protein.Recipe Overview
- Primary Keyword: High Protein Shrimp and Broccoli Stir Fry
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Servings: 4
- Difficulty: Easy
- Course: Dinner, Lunch
- Cuisine: Asian-Inspired, Healthy
Nutritional Snapshot (Per Serving)
- Calories: 310
- Protein: 36g
- Carbohydrates: 14g
- Fat: 12g
- Fiber: 4g
- Sugar: 5g
Nutrition calculated via Nutritionix.
Budget Breakdown
- Shrimp (1 lb) – $7.00
- Broccoli (2 heads) – $2.00
- Garlic & Ginger – $0.75
- Coconut aminos or soy sauce – $0.60
- Avocado oil (2 tbsp) – $0.40
- Cornstarch & spices – $0.25
Total Cost: ~$11.00
Cost Per Serving: ~$2.75
Behind the Recipe
The inspiration behind this shrimp and broccoli stir fry came from my years of balancing healthy eating with comfort food cravings. I wanted something that packed the protein of a post-workout meal but didn’t feel like “diet food.” I experimented with different sauces and techniques, but this combo of garlic, ginger, coconut aminos, and toasted sesame oil gave me that perfect sweet-salty depth without needing bottled stir fry sauces full of sodium or preservatives.
Shrimp is naturally low in calories and fat, yet high in protein and vital minerals like selenium, iodine, and vitamin B12. According to Health.com , it’s a smart protein choice for heart and brain health when prepared without frying. Broccoli, on the other hand, is a cruciferous vegetable known for supporting digestion and reducing inflammation—making this dish a dynamic duo for anyone looking to eat cleaner without compromising flavor.
I love serving this with cauliflower rice or jasmine rice, depending on whether I’m going low carb or feeding a hungry family. Plus, the leftovers reheat like a dream, making it a killer addition to any meal prep rotation.
Why You’ll Love This
🍤 Clean, Lean, and Satisfying
If you’re looking for a protein-packed meal that doesn’t weigh you down, this high protein shrimp and broccoli stir fry delivers. Each serving boasts about 36 grams of lean protein with minimal carbohydrates, making it perfect for muscle maintenance, fat loss, and supporting your active lifestyle. Shrimp is one of the best low-calorie protein sources you can include in your diet—and it’s naturally rich in selenium, B vitamins, and iodine for overall health according to WebMD.
🕒 25-Minute Dinner
One of the biggest reasons I keep this stir fry in regular rotation? It’s ready in under 30 minutes. From chopping aromatics to sautéing everything in one pan, this recipe makes weeknight cooking feel doable. Whether you’re juggling work, school pickups, or late gym sessions, this dinner keeps you on track without a fuss.
🌱 Clean Ingredients
No heavy sauces, no artificial preservatives—just clean, whole ingredients that support your health goals. I use low-sodium coconut aminos or tamari for a gluten-free base, and skip the sugar-laden stir-fry sauces. You still get big umami flavor from garlic, ginger, and toasted sesame oil—all pantry staples that don’t sabotage your macros.
🥗 Diet-Friendly
This stir fry fits a wide variety of eating plans, including low carb shrimp dinners, gluten-free diets, paleo, and Whole30. If you’re tracking macros, it’s easy to adjust the portion of shrimp or add cauliflower rice or zucchini noodles to bulk it up without added carbs.
💼 Great for Meal Prep
Whether you’re packing a weekday lunch or need something post-workout, this shrimp and broccoli high protein meal stores like a dream. I like to portion it into individual containers and pair it with jasmine rice or quinoa if I’m not going strict low-carb that week. The flavors stay vibrant and reheat beautifully—no mushy broccoli here!
Perfect For
✅ Weeknight Dinner
When your schedule is tight but your body craves something nourishing, this high protein shrimp and broccoli stir fry hits the sweet spot. It’s quick to prepare, requires just one skillet, and makes a satisfying dinner that doesn’t derail your health goals. It’s perfect for those nights when takeout feels tempting, but you want something faster and fresher.
✅ Meal Prep Days
This stir fry is a powerhouse for your meal prep goals. I always double the batch and portion it into glass containers. It reheats beautifully, and unlike some shrimp dishes, the broccoli stays crisp-tender and the shrimp retain their bounce. Whether you’re working long days or need grab-and-go lunches, this high-protein recipe ensures you’re set for success.
✅ Low-Carb or High-Protein Diets
Looking for a low carb high protein shrimp recipe that actually satisfies? This one is lean, flavorful, and keeps you full—without any refined grains or hidden sugars. It’s a go-to for anyone tracking macros, doing intermittent fasting, or just looking to reduce their daily carb intake while prioritizing lean muscle support.
✅ Post-Workout Refuel
After a tough strength training or cardio session, your muscles need quick-digesting protein and anti-inflammatory foods. This stir fry provides both. Shrimp offers fast-absorbing amino acids while broccoli brings in vitamins C, K, and powerful antioxidants to support post-workout recovery. Together, they help fight inflammation and replenish energy stores.
✅ Clean Eating Goals
If you’re striving to eat more whole foods and cut back on processed meals, this dish belongs on your regular rotation. With just a handful of clean ingredients—shrimp, broccoli, garlic, ginger, coconut aminos—you’re feeding your body fuel it actually recognizes. Harvard’s Healthy Eating Plate recommends filling half your plate with vegetables and lean protein just like this for better long-term health and weight maintenance.
Ingredients You’ll Need
- 1 lb raw shrimp (peeled and deveined)
- 2 heads broccoli (cut into florets)
- 3 cloves garlic (minced)
- 1 tbsp fresh ginger (grated)
- 2 tbsp coconut aminos or low-sodium soy sauce
- 1 tsp sesame oil
- 2 tbsp avocado oil
- 1/2 tsp crushed red pepper flakes (optional)
- 1 tsp cornstarch mixed with 2 tbsp water (optional, for thickening)
- Sea salt and pepper to taste
Ingredient Highlights
🦐 Shrimp
Fast-cooking and loaded with lean protein, shrimp is a smart choice for clean eating. It’s low in calories and naturally rich in nutrients like selenium and iodine.
🥦 Broccoli
High in fiber, vitamin C, and antioxidants, broccoli gives the stir fry crunch, color, and tons of nutrition.
🧄 Garlic & Ginger
These aromatic powerhouses are anti-inflammatory, boost immune health, and add flavor without fat.
🧂 Coconut Aminos or Low-Sodium Soy Sauce
Adds umami depth without excess sodium. Coconut aminos are a great gluten-free alternative.
How to Make It
Step 1: Prep Ingredients
Rinse and pat shrimp dry. Chop broccoli into bite-sized florets. Mince garlic and ginger.
Step 2: Stir Fry Broccoli
Heat 1 tbsp avocado oil in a skillet over medium-high. Add broccoli and stir fry for 4–5 minutes until bright green and slightly tender. Remove and set aside.
Step 3: Sauté Shrimp
Add remaining oil to the pan. Toss in shrimp and season lightly with salt and pepper. Sear 2–3 minutes per side until pink and opaque.
Step 4: Add Sauce
Return broccoli to pan. Add garlic, ginger, coconut aminos, sesame oil, and red pepper flakes. Toss to coat evenly. Simmer 2–3 minutes.
Step 5: Optional Thickening
If desired, stir in cornstarch slurry and cook for another minute to thicken the sauce.
Step 6: Serve
Serve warm with optional toppings: sliced scallions, sesame seeds, or a squeeze of lime.
Pro Tips for Success
- Use large shrimp (16–20 count) for a meatier bite.
- Don’t overcook! Shrimp turns rubbery fast—watch closely.
- Add mushrooms, snap peas, or bell peppers for extra fiber and color.
- For deeper flavor, marinate shrimp in coconut aminos for 15 minutes before cooking.
Easy Variations
🍗 Chicken & Broccoli Stir Fry
If shrimp isn’t your protein of choice or you’re just craving something different, go for lean sliced chicken breast. It’s an excellent source of complete protein, just like shrimp, and works beautifully with the same garlic-ginger base. Make sure to adjust the cook time slightly—chicken takes a bit longer to cook through than shrimp, especially if it’s cut into larger pieces. This version still keeps the recipe high protein, low carb, and meal prep friendly.
🥕 Veggie-Loaded Stir Fry
Looking for more fiber, vitamins, and crunch? Amp up the plant power in your stir fry with additions like julienned carrots, zucchini ribbons, sugar snap peas, or bok choy. These vegetables pair beautifully with both shrimp and the savory stir fry sauce, turning your meal into a vegetable-rich low calorie stir fry that’s great for gut health and satiety. This is one of the easiest ways to customize a clean eating shrimp dinner without sacrificing flavor.
🍚 Shrimp Stir Fry Bowl
If you want a bit more substance or are feeding a crowd with varied preferences, turn this dish into a hearty shrimp stir fry bowl. Serve over cooked quinoa for a protein-boosted base or opt for cauliflower rice to keep it grain-free and keto-friendly. Both options complement the bold, gingery sauce and make the dish even more satisfying. You can even meal prep it this way in individual containers.
🥜 Thai-Inspired Shrimp Stir Fry
Want to add a little Southeast Asian flair? Just a splash of fish sauce, a squeeze of lime juice, and a handful of chopped peanuts can completely transform the base recipe. These simple additions bring in umami flavor, healthy fats, and that signature balance of salty, tangy, and nutty often found in Thai stir fries. According to Healthline, peanuts also contribute healthy monounsaturated fats and plant-based protein—great for satiety and heart health.
Storage & Reheat Tips
- Fridge: Store in airtight containers for up to 3 days.
- Freezer: Freeze in meal prep portions for up to 1 month.
- Reheat: Warm in skillet over medium-low heat or microwave in 60-second intervals.
Make It a Meal 🍽️
Pair this shrimp and broccoli stir fry with these other clean and easy dishes:
- One Pan Kielbasa Sausage and Potato Skillet
- Garlic Parmesan Chicken and Potatoes
- Million Dollar Chicken Casserole
Also great with:
FAQs About High Protein Shrimp and Broccoli Stir Fry
What is the healthiest way to cook shrimp and broccoli?
The healthiest method is a quick stir fry using olive oil or avocado oil, which adds heart-healthy fats without overwhelming the flavor. Choose low-sodium soy sauce or coconut aminos, and skip heavy store-bought sauces that contain added sugar and preservatives. This technique keeps your low calorie shrimp dinner clean and macro-friendly.
Can I use frozen shrimp for stir fry?
Yes, frozen shrimp works great! Just thaw completely and pat dry before adding to the hot pan. This ensures your stir fry isn’t watery and gives the shrimp a nice sear. Choose wild-caught shrimp when possible for better flavor and sustainability.
Is shrimp and broccoli stir fry good for weight loss?
Absolutely. This dish is one of the best high protein low carb shrimp meals you can make. It’s naturally low in calories and carbs while being rich in lean protein, which supports fat loss and satiety. According to Healthline, shrimp is high in iodine and selenium—essential nutrients often lacking in weight loss diets.
Can I make this gluten-free?
Yes! Just swap in coconut aminos or gluten-free tamari for regular soy sauce, and double-check your other stir fry sauces for wheat-based thickeners. Also, use gluten-free starches like arrowroot powder if thickening the sauce.
What other vegetables go well with shrimp stir fry?
Some of the best stir fry veggie combos include bell peppers, snow peas, baby corn, carrots, and mushrooms. These options not only boost the fiber content but also make for a colorful shrimp stir fry recipe that looks and tastes amazing.
Is this stir fry good for diabetics?
It certainly can be. This recipe is naturally low in carbs and free of added sugar, which helps manage blood sugar levels. To keep the glycemic index low, serve it over cauliflower rice or steamed greens. Mayo Clinic notes that non-starchy vegetables and lean proteins are smart picks for diabetes-friendly meals.
Can I make this ahead for meal prep?
Yes! This is a great high protein shrimp meal prep idea. Just divide into containers and refrigerate for up to 3 days. Reheat gently in the microwave or skillet and enjoy a quick, balanced lunch or dinner.
What sauces can I use that are healthy and low sugar?
Try a mix of coconut aminos, garlic, fresh ginger, and rice vinegar for a naturally sweet and tangy sauce. If you need a thicker consistency, whisk in a bit of arrowroot or cornstarch. This keeps your clean eating shrimp stir fry flavorful but still macro-friendly.
How do I know when shrimp is cooked properly?
Shrimp turns opaque and pink with a slight curl when it’s perfectly done. Avoid overcooking—they only need 2–3 minutes per side depending on size. Overcooked shrimp become rubbery and lose their sweetness.
Can I freeze this stir fry?
Technically yes, but shrimp can get a bit rubbery when frozen and reheated. It’s best made fresh or stored in the fridge for up to 3 days. If freezing, let it cool completely and use freezer-safe containers.
Final Thoughts
If you’re looking for a satisfying dinner that’s quick, clean, and anything but boring, this high protein shrimp and broccoli stir fry is your new weeknight hero. It’s bright, bold, and balanced—fueling your body with lean protein, clean vegetables, and just the right amount of healthy fats. Whether you’re focused on weight management, muscle building, or just want more energy from your meals, this dish fits the bill.
I’ve made this dozens of times for my family, for solo lunches, and even for friends on busy weeknights—and it always gets rave reviews. It’s flexible enough to suit a range of dietary goals and flavorful enough to make you forget it’s healthy. Give it a try and see why it’s become one of my all-time favorites!
“Clean, quick, and packed with protein—this stir fry proves that healthy food doesn’t have to be boring or bland. It’s the kind of meal that works as hard as you do.” — Sam
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