Samantha When spring vegetables start popping up and I need something fast, fresh, and nourishing, I always turn to this Shrimp and Asparagus Stir-Fry with Mushrooms. It’s a one-pan wonder that takes clean eating to the next level without sacrificing flavor—or time. In under 30 minutes, I’m serving up a vibrant, high-protein, low-carb stir-fry that looks as beautiful as it tastes.
There’s something magical about the way shrimp soaks up the garlicky stir-fry sauce while mushrooms add savory depth and asparagus brings a bright, crisp snap to every bite. Add a splash of sesame oil and a sprinkle of red pepper flakes, and you’ve got that takeout-style flavor—without the added sugar, sodium, or mystery oils. I keep it gluten-free when needed with tamari, and I love doubling the sauce when I’m serving it over jasmine rice or cauliflower rice.
This dish has become my go-to solution for weeknight dinners, lazy Sundays, and last-minute lunch prep. It hits all the right notes: clean, balanced, bold, and incredibly simple. Whether you’re feeding picky eaters, eating low carb, or just craving a comforting skillet meal with some bite, this shrimp and asparagus stir-fry with mushrooms delivers every single time.
Shrimp and Asparagus Stir-Fry with Mushrooms | High-Protein, Low-Carb Weeknight Dinner
Ingredients
For the Stir-Fry:
- 1 lb raw shrimp peeled and deveined
- 1 bunch asparagus trimmed and cut into 2-inch pieces
- 8 oz cremini or white mushrooms sliced
- 2 tablespoons avocado oil or sesame oil
- 3 cloves garlic minced
- 1 teaspoon grated ginger optional
For the Sauce:
- 2 tablespoons low-sodium soy sauce or tamari for gluten-free
- 1 tablespoon oyster sauce optional for depth
- 1 teaspoon sesame oil
- 1 teaspoon rice vinegar
- 1 teaspoon honey or maple syrup
- Pinch of red pepper flakes optional
Instructions
- Prep everything first. Slice your mushrooms, trim the asparagus, and whisk the sauce ingredients in a bowl.
- Sauté the shrimp. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add shrimp and cook for 2-3 minutes per side until pink. Remove and set aside.
- Cook the veggies. In the same pan, add the remaining oil. Toss in mushrooms and cook for 3 minutes. Add asparagus and stir-fry until crisp-tender (about 3-4 minutes).
- Add aromatics. Stir in garlic and ginger, cooking just until fragrant.
- Return shrimp & add sauce. Pour in the sauce, toss everything together, and cook for another 1-2 minutes until the sauce coats everything.
- Serve hot. Garnish with sesame seeds or scallions if desired.
Notes
Secret Tips for the Best Shrimp and Asparagus Stir-Fry with Mushrooms
1. Dry the shrimp thoroughly before cooking: Patting the shrimp dry with paper towels helps them sear instead of steam, giving you that perfect golden edge and locking in flavor. 2. Use high heat for quick cooking: Stir-frying over high heat ensures the shrimp stay tender, the mushrooms caramelize, and the asparagus keeps a slight crunch. A hot wok or skillet is key. 3. Slice mushrooms and asparagus evenly: Uniform sizes mean even cooking. Cut mushrooms about ¼-inch thick and asparagus into 2-inch pieces so nothing gets mushy or underdone. 4. Cook in batches if necessary: Overcrowding the pan causes steaming. If you’re doubling the recipe, stir-fry the shrimp first, set aside, then cook the veggies separately. 5. Add garlic and ginger at the right time: Toss minced garlic and fresh ginger into the hot pan just before returning the shrimp to finish. This preserves their bold flavor and avoids burning. 6. Finish with a splash of acid: A squeeze of lemon or a dash of rice vinegar at the end brightens the dish and balances the savory umami from the mushrooms and soy-based sauce. 7. Customize the sauce: Add chili flakes for heat, a drizzle of toasted sesame oil for richness, or a splash of fish sauce for extra depth. Stir-fry sauces are endlessly flexible. 8. Serve immediately: This dish is best hot from the pan. To keep it low-carb, serve over cauliflower rice or enjoy as-is for a high-protein, nutrient-packed weeknight dinner.Recipe Overview
| Course | Dinner, Lunch, Meal Prep |
|---|---|
| Cuisine | Asian-Inspired, Clean Eating |
| Prep Time | 10 minutes |
| Cook Time | 15 minutes |
| Total Time | 25 minutes |
| Servings | 4 |
| Main Ingredients | Shrimp, asparagus, mushrooms, garlic, soy sauce, sesame oil |
| Best For | Quick dinners, meal prep, healthy eating, low-carb meals |
Nutritional Snapshot (Per Serving)
- Calories: 280 kcal
- Protein: 27g
- Carbohydrates: 8g
- Fat: 16g
- Fiber: 3g
- Sugar: 3g
- Sodium: 720mg
(Source: Nutritionix)
Budget Breakdown
- Shrimp (1 lb): $9.99
- Asparagus (1 bunch): $2.49
- Mushrooms (8 oz): $2.29
- Garlic, oil, and pantry sauces: ~$1.50
- Total (serves 4): ~$16.27 → $4.07 per serving
Behind the Recipe
I came up with this shrimp and asparagus stir-fry with mushrooms during one of those “clean out the fridge” nights. I had some thawed shrimp, a lonely bunch of asparagus, and a pack of mushrooms that needed using. With just a few pantry staples and a bit of garlic, I threw everything into a hot pan and hoped for the best.
The result? A sizzling, savory stir-fry that looked like it came from my favorite Asian bistro. My family cleaned their plates, and I immediately scribbled down the combination to recreate it again—and again. Now it’s one of those high-protein, veggie-packed recipes I reach for when I want something clean, cozy, and comforting, but still light.
I’ve since played with it a dozen ways: swapping in tofu, doubling the mushrooms, or tossing it with brown rice noodles. But I keep coming back to this original—because it’s just that good. The shrimp sears beautifully, the asparagus holds its tender crunch, and the mushrooms soak up every drop of that garlicky, umami-rich sauce. It’s one of the cleanest and quickest skillet meals in my rotation.
Why You’ll Love This Shrimp and Asparagus Stir-Fry with Mushrooms
This shrimp and asparagus stir-fry with mushrooms is one of those quick weeknight meals that feels fancy without any fuss. It combines clean, high-protein ingredients with fresh seasonal produce, all tossed in a savory, garlicky sauce that brings it all together. Whether you’re following a low-carb lifestyle, meal prepping for the week, or simply want to whip up a fast shrimp dinner in under 30 minutes, this recipe has you covered.
Protein-Packed and Naturally Lean
Shrimp is one of the best sources of lean protein you can cook with—each serving delivers over 20 grams of high-quality protein with very little fat. That makes this dish ideal for anyone focused on clean eating, weight management, or muscle recovery after workouts. According to WebMD, shrimp is also rich in selenium, vitamin B12, and iodine, making it a nutrient-dense choice.
Quick & Easy for Busy Weeknights
If you’re looking for a healthy 30-minute meal that doesn’t sacrifice flavor, this one-pan stir-fry is the answer. With minimal prep and fast cook time, it’s one of my go-to healthy shrimp dinner recipes when I’m short on time but still want something satisfying.
Low-Carb and Gluten-Free Friendly
Trying to keep it light? This shrimp and vegetable stir-fry is naturally low in carbs and can be easily made gluten-free by swapping soy sauce for tamari or coconut aminos. It’s a fantastic choice for those on keto, paleo, or low-glycemic meal plans.
Full of Fresh, Seasonal Flavor
Crisp asparagus and savory mushrooms bring vibrant texture and flavor to this dish. Spring vegetables like asparagus not only boost nutrition but also make this stir-fry feel fresh and satisfying. It’s a great way to celebrate seasonal produce without overcomplicating your dinner.
Perfect for Meal Prep
Looking for a healthy shrimp meal prep recipe? This stir-fry holds up well in the fridge for up to three days, making it ideal for make-ahead lunches or quick reheats on busy nights. Just portion it into airtight containers and you’re set.
One-Pan Magic with No Mess
No need to juggle multiple pots and pans—this healthy shrimp stir-fry with mushrooms and asparagus comes together in one skillet. That means fewer dishes, less cleanup, and more time enjoying your meal.
Perfect For
This shrimp and asparagus stir-fry with mushrooms isn’t just a one-hit wonder—it fits seamlessly into all kinds of meal goals and lifestyles. Whether you’re cooking for yourself, feeding a family, or prepping ahead for the week, this recipe checks every box.
Healthy Weeknight Dinners
If your goal is to eat clean without spending hours in the kitchen, this stir-fry is your secret weapon. The lean shrimp, antioxidant-rich mushrooms, and fiber-packed asparagus come together in under 30 minutes for a nutrient-dense dinner that supports both weight management and energy. According to Healthline, asparagus may help with digestion, blood pressure, and even weight loss—all benefits that make this dish a smart choice after a long day.
Low-Carb Meal Prep
Meal prepping for a low-carb lifestyle? This dish keeps things simple and satisfying. With only 8 grams of net carbs per serving, it’s ideal for those following a keto or low-glycemic diet. Portion it into containers with a scoop of cauliflower rice or just eat it on its own—it reheats like a dream without losing its texture or flavor.
Spring Vegetable Lovers
This is a celebration of seasonal produce at its finest. Asparagus and mushrooms are front and center, offering brightness, crunch, and earthy depth that make each bite pop. It’s the kind of meal you crave when fresh veggies are overflowing at your local market or CSA box.
High-Protein Clean Eating Plans
Clean eating doesn’t have to mean bland. This recipe is loaded with over 27 grams of lean protein per serving and made with real, whole-food ingredients—no heavy sauces or preservatives here. It supports muscle repair, metabolism, and satiety, making it ideal for high-protein meal prep strategies.
Dinner Parties with a Light Asian Twist
Looking to impress guests without going overboard? This dish has that elegant, Asian-inspired flair with a homemade garlic stir-fry sauce that tastes gourmet but comes together effortlessly. Serve it with a side of jasmine rice or over soba noodles for a cozy, flavorful dinner party main that just happens to be healthy.
Ingredients You’ll Need
For the Stir-Fry:
- 1 lb raw shrimp, peeled and deveined
- 1 bunch asparagus, trimmed and cut into 2-inch pieces
- 8 oz cremini or white mushrooms, sliced
- 2 tablespoons avocado oil or sesame oil
- 3 cloves garlic, minced
- 1 teaspoon grated ginger (optional)
For the Sauce:
- 2 tablespoons low-sodium soy sauce (or tamari for gluten-free)
- 1 tablespoon oyster sauce (optional for depth)
- 1 teaspoon sesame oil
- 1 teaspoon rice vinegar
- 1 teaspoon honey or maple syrup
- Pinch of red pepper flakes (optional)
Ingredient Highlights
- Shrimp: Lean protein that cooks quickly and soaks up flavor.
- Asparagus: Loaded with folate and fiber; adds crispness and vibrant color.
- Mushrooms: Earthy, meaty texture that balances the shrimp.
- Garlic & Ginger: Classic aromatics that build savory stir-fry flavor.
- Soy Sauce & Oyster Sauce: Brings salty umami that ties everything together.
- Sesame Oil: Adds that toasty, nutty finish you expect in Asian dishes.
Healthline explains that shrimp is not only low in calories but also provides key nutrients like selenium and vitamin B12—making this a health-forward choice.
How to Make Shrimp and Asparagus Stir-Fry with Mushrooms
- Prep everything first. Slice your mushrooms, trim the asparagus, and whisk the sauce ingredients in a bowl.
- Sauté the shrimp. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add shrimp and cook for 2-3 minutes per side until pink. Remove and set aside.
- Cook the veggies. In the same pan, add the remaining oil. Toss in mushrooms and cook for 3 minutes. Add asparagus and stir-fry until crisp-tender (about 3-4 minutes).
- Add aromatics. Stir in garlic and ginger, cooking just until fragrant.
- Return shrimp & add sauce. Pour in the sauce, toss everything together, and cook for another 1-2 minutes until the sauce coats everything.
- Serve hot. Garnish with sesame seeds or scallions if desired.
Pro Tips for Success
- Don’t overcook the shrimp—remove it as soon as it turns pink.
- Slice mushrooms thin for quicker cooking.
- Add the garlic toward the end to avoid burning.
- If your pan feels crowded, cook the veggies in batches.
- Want extra sauce? Double it and serve over rice or cauliflower rice.
Easy Variations to Try
One of the reasons I keep coming back to this shrimp and asparagus stir-fry with mushrooms is how customizable it is. Whether you’re trying to use up what’s in your fridge, adjusting to dietary needs, or simply want to add variety to your healthy stir-fry rotation, these easy tweaks keep things fresh and flavorful.
Add Bell Peppers for Color and Vitamin C
Sliced red, yellow, or orange bell peppers add beautiful color contrast and a natural sweetness that complements the savory garlic sauce. They’re also rich in vitamin C, which helps support immunity and enhances iron absorption—great for those eating lots of plant-forward meals, according to Cleveland Clinic.
Use Zucchini for a Summer Twist
When asparagus is out of season or you just want to change it up, zucchini is the perfect low-carb substitute. Slice it into thin half-moons and stir-fry until just tender for a clean, fresh summer take on this high-protein skillet dinner.
Spice It Up with Chili Paste or Sriracha
If you love heat, don’t hold back. A spoonful of chili garlic paste, a dash of Sriracha, or even red pepper flakes can kick this healthy shrimp stir-fry up a notch. Spicy additions balance the richness of the sesame oil and deepen the umami flavor profile.
Make It Saucier with Cornstarch
Prefer your stir-fry with a glossy, cling-to-your-veggies finish? Whisk a teaspoon of cornstarch into the sauce before adding it to the pan. It thickens the mixture beautifully without adding excess calories, making your stir-fry feel more like classic takeout—but way healthier.
Swap in Tofu for a Vegetarian Stir-Fry
No shrimp? No problem. Firm tofu is a fantastic plant-based protein that works beautifully with the asparagus and mushroom combo. Pan-sear it until golden and follow the same method for a vegetarian version that’s just as hearty, satisfying, and perfect for clean eating meal prep.
Storage & Reheat Tips
- Store: Cool completely and refrigerate in an airtight container for up to 3 days.
- Reheat: Warm gently in a skillet over medium heat with a splash of water or sauce.
- Don’t freeze: Shrimp can get rubbery when frozen and reheated.
Make It a Meal
Pair this dish with:
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Frequently Asked Questions (Kitchen Talk)
What’s the best way to cook shrimp in a stir-fry?
Always cook shrimp on high heat for a short time—2–3 minutes per side. Overcooking turns it rubbery and dry. For the best flavor, let the shrimp sear in the pan without moving it too much during cooking.
Can I use frozen shrimp for stir-fry recipes?
Yes! Just be sure to thaw it completely and pat it dry with a paper towel before cooking. Too much moisture will cause it to steam rather than sear, which affects texture and flavor.
Is shrimp and asparagus stir-fry with mushrooms good for weight loss?
Absolutely. It’s low in carbohydrates, high in lean protein, and loaded with fiber-rich vegetables like asparagus and mushrooms. According to Cleveland Clinic, asparagus can help support digestion, reduce bloating, and contribute to a healthy weight-loss plan.
Can I meal prep this recipe?
Yes, this healthy shrimp stir-fry is meal-prep friendly. It stores well in airtight containers for up to 3 days in the fridge and reheats easily without turning mushy—making it great for clean eating during the workweek.
What’s the healthiest oil to use for shrimp stir-fry?
Both avocado oil and sesame oil are excellent options. They have high smoke points, which makes them perfect for stir-frying, and they contain heart-healthy fats, as noted by Harvard School of Public Health.
Can I make it gluten-free?
Definitely. Swap soy sauce for tamari or coconut aminos, and be sure to use a gluten-free oyster sauce if you choose to include it. This allows you to enjoy all the flavor with none of the gluten.
What’s a good low-carb side for shrimp and vegetable stir-fry?
Cauliflower rice, sautéed cabbage, or even a side of roasted broccoli pairs well while keeping the meal low in carbs. These options complement the flavor while adding more fiber and bulk without spiking blood sugar.
How many calories are in a shrimp and asparagus stir-fry with mushrooms?
A typical serving comes in around 280 calories, with approximately 27 grams of protein, 8 grams of carbs, and 16 grams of healthy fats. You can confirm nutritional data using the USDA FoodData Central for individual ingredients.
Is this recipe considered high-protein?
Yes! With over 25 grams of protein per serving, this shrimp stir-fry is a great high-protein dinner idea. It’s especially ideal for people focused on muscle recovery, clean eating, or weight loss meal plans.
Can I add noodles to this stir-fry?
You sure can. While the original version is low-carb, this recipe also works great tossed with rice noodles, soba, or even whole grain spaghetti for a more filling meal. Just adjust the sauce if needed to coat the added noodles.
Final Thoughts
This Shrimp and Asparagus Stir-Fry with Mushrooms is what I reach for when I want a dinner that’s equal parts wholesome and wow-worthy. It’s got all the elements of a nourishing, one-pan meal—lean protein, colorful veggies, and a sauce that hits all the right notes of savory, slightly sweet, and just a little spicy.
It’s also an absolute lifesaver on busy nights. The fact that I can pull it together with ingredients I usually have on hand makes it even more irresistible. Whether I’m in meal prep mode or just need something clean and quick after a long day, this stir-fry always earns a spot on the menu.
For anyone trying to eat healthier without sacrificing flavor or falling into boring dinner routines, this one’s for you. It’s proof that healthy doesn’t have to mean bland. This dish is light, satisfying, flavorful—and just happens to be packed with protein and good-for-you vegetables.
“Garlicky, fresh, and packed with protein—this shrimp stir-fry is the one-skillet wonder your weeknight dinners need.” – Sam
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Garlic shrimp, crisp asparagus, and meaty mushrooms come together in one quick, healthy, high-protein skillet dinner perfect for clean eating and busy weeknights.
