Shrimp and Broccoli Stir Fry

A glossy shrimp and broccoli stir fry with 32g of protein per serving, saucy garlicky and ready in 20 minutes. ♡

This recipe packs 32g of protein per serving and cooks in 20 minutes from board to bowl. Plump shrimp, bright broccoli, garlic, and ginger stir fry in a glossy soy ginger sauce that puts takeout to shame. For more ideas, see our Honey Garlic Chicken Thighs.

High protein, weeknight fast, and cleaner than delivery. Let’s make it together.

Ingredients

Shrimp and Broccoli Stir Fry

• 1 lb large shrimp, peeled and deveined, 16/20 count
• 4 cups broccoli florets
• 2 tbsp avocado oil, or neutral oil
• 4 cloves garlic, minced
• 1 tbsp grated fresh ginger
• 1/4 cup low sodium soy sauce
• 2 tbsp rice vinegar
• 2 tbsp honey
• 1 tbsp cornstarch, mixed with 2 tbsp water
• 1 tsp sesame oil
• 1 tbsp sesame seeds
• 2 tbsp sliced scallions

How to Make Shrimp and Broccoli Stir Fry

1. **Blanch.** Bring a pot of salted water to a boil. Add broccoli. Cook 2 minutes. Drain and set aside.
2. **Sauce.** In a small bowl whisk soy sauce, rice vinegar, honey, and cornstarch slurry.
3. **Shrimp.** Heat 1 tbsp oil in a large skillet or wok over high heat. Add shrimp in a single layer. Cook 90 seconds per side until opaque. Transfer to a plate.
4. **Aromatics.** Add remaining oil. Add garlic and ginger. Stir 30 seconds until fragrant.
5. **Combine.** Return broccoli to the pan. Stir 1 minute. Pour in sauce. Simmer 1 minute until glossy.
6. **Finish.** Return shrimp to the pan. Drizzle with sesame oil. Toss to coat.
7. **Serve.** Top with sesame seeds and scallions. Serve over rice.

Why This Recipe Works

6 oz shrimp delivers 30g of protein at low calories, 1 cup broccoli adds 2g, and a splash of soy sauce adds a trace. Each plate lands at 32g protein with only 310 calories total.

Blanching broccoli 2 minutes in boiling water before stir frying is the secret to vibrant tender crisp florets. Raw broccoli in a stir fry either stays crunchy and undercooked or burns before it softens.

Cooking shrimp in one single layer for 60 to 90 seconds per side locks in bounce and prevents the rubbery overcook every home stir fry suffers from. For more ideas, see our Ground Turkey Sweet Potato Skillet.

Tips

• Use large 16/20 count shrimp. Small shrimp overcook too fast.
• Pat shrimp dry before adding to the pan.
• Blanch broccoli 2 minutes for bright tender crisp texture.
• Stir fry in batches if you double the recipe. Crowding steams.
• Store leftovers up to 3 days in the fridge.
• Reheat gently in a skillet. Microwave turns shrimp rubbery.

Variations

• Swap shrimp for chicken thighs or tofu.
• Add sliced bell peppers and snap peas for color.
• Use coconut aminos for a soy free gluten free version.
• Serve over cauliflower rice to make it lower carb.
• Add chili crisp or red pepper flakes for heat.
• Toss in cashews in the last minute for crunch and protein.

Looking for more high protein dinner ideas? Try our Cottage Cheese Breakfast Bowl or Buffalo Chicken Pasta Bake next.

Common Mistakes to Avoid

• Overcooking shrimp: 60 to 90 seconds per side max. Pull when just opaque.
• Raw broccoli straight to pan: Blanch 2 minutes first for bright tender crisp texture.
• Wet shrimp: Pat dry with paper towels so they sear not steam.
• Crowding the pan: Use a large wok or skillet. Crowding drops heat fast.

Shrimp and Broccoli Stir Fry

High protein shrimp and broccoli stir fry with 32g protein. Better than takeout, 20 minutes.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 10 minutes mins

Total Time 20 minutes mins

Servings: 4 servings

Course: Dinner

Cuisine: Asian

Calories: 310

Ingredients Method Notes

Ingredients

  

• 1 lb large shrimp peeled and deveined, 16/20 count
• 4 cups broccoli florets
• 2 tbsp avocado oil or neutral oil
• 4 cloves garlic minced
• 1 tbsp grated fresh ginger
• 1/4 cup low sodium soy sauce
• 2 tbsp rice vinegar
• 2 tbsp honey
• 1 tbsp cornstarch mixed with 2 tbsp water
• 1 tsp sesame oil
• 1 tbsp sesame seeds
• 2 tbsp sliced scallions

Method

 

1. **Blanch.** Bring a pot of salted water to a boil. Add broccoli. Cook 2 minutes. Drain and set aside.
2. **Sauce.** In a small bowl whisk soy sauce, rice vinegar, honey, and cornstarch slurry.
3. **Shrimp.** Heat 1 tbsp oil in a large skillet or wok over high heat. Add shrimp in a single layer. Cook 90 seconds per side until opaque. Transfer to a plate.
4. **Aromatics.** Add remaining oil. Add garlic and ginger. Stir 30 seconds until fragrant.
5. **Combine.** Return broccoli to the pan. Stir 1 minute. Pour in sauce. Simmer 1 minute until glossy.
6. **Finish.** Return shrimp to the pan. Drizzle with sesame oil. Toss to coat.
7. **Serve.** Top with sesame seeds and scallions. Serve over rice.

Notes

Use large 16/20 count shrimp. Small shrimp overcook too fast. Pat shrimp dry before adding to the pan. Blanch broccoli 2 minutes for bright tender crisp texture.

Sources: USDA FoodData Central for protein and nutrition data and Harvard T.H. Chan School of Public Health on protein requirements.

FAQ

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