High Protein Shrimp Stir Fry

Featured in: High Protein Meals (Lunch & Dinner)

This high-protein shrimp stir fry pairs plump shrimp with bell peppers, broccoli florets, snap peas and julienned carrots, all coated in a savory soy-sesame-ginger sauce. Whisk soy, sesame oil, ginger, garlic and cornstarch; sear shrimp 2–3 minutes, stir-fry vegetables 3–4 minutes, return shrimp, toss until glossy and serve over brown or cauliflower rice.

Updated on Fri, 27 Mar 2026 04:37:33 GMT
A colorful shrimp stir fry with tender vegetables and juicy shrimp in a glossy soy-ginger sauce, served over fluffy rice. Save to Pinterest
A colorful shrimp stir fry with tender vegetables and juicy shrimp in a glossy soy-ginger sauce, served over fluffy rice. | krispyrecipes.com

Steam rising from a sizzling wok got my attention one late weekday when the fridge felt uninspiring—until I spotted a bag of shrimp tucked behind leftover takeout. Before I knew it, I was tossing together whatever vibrant veggies I could find, the kitchen filling up with the inviting scent of garlic and ginger. There’s something quietly thrilling about knowing dinner will be fast, nourishing, and leave you with just one pan to wash. The cheerful snap of snap peas against the board and the glossy finish of soy sauce on shrimp promised something special. That spur of the moment, this stir fry became my go-to when time is short and the appetite is big.

Last spring, I made this for a friend arriving fresh from an exhausting flight—within minutes, the kitchen was bubbling with conversation and sesame-scented steam. We laughed about our desperate attempts to keep spring veggies crisp, and agreed that nothing beats an easy dish that still feels like a treat to yourself and anyone lucky enough to be at your table.

Ingredients

  • Large shrimp: Go for peeled and deveined for speed, and pat dry to get that gorgeous sear.
  • Red & yellow bell peppers: Their sweetness brings color and crunch—cut them thin so they keep their bite.
  • Broccoli florets: Break them into small pieces for even cooking and a satisfying texture.
  • Snap peas: Trimmed ends make a difference for crisp-tender results—don’t overcook them.
  • Carrots: Julienned carrots cook fast and soak up flavor without turning mushy.
  • Green onions: Slice for freshness and use some greens to garnish for flair.
  • Low-sodium soy sauce: Lets you control salt while still giving depth—tamari works for gluten-free.
  • Oyster sauce (optional): Adds glossy umami if you have it—entirely optional.
  • Sesame oil: A little gives a nutty perfume; add with the sauce to prevent burning.
  • Fresh ginger: Use a microplane for easy grating and maximum zing.
  • Garlic: Freshly minced always beats jarred for authentic punch.
  • Cornstarch: Thickens the sauce so it isn’t watery—mix well so no lumps remain.
  • Water: Helps loosen and meld the sauce together—cold water blends best.
  • Freshly ground black pepper: Sprinkled last for a subtle, peppery kick.
  • Crushed red pepper flakes (optional): Just a pinch wakes up the flavors if you crave heat.
  • Cooked brown rice or cauliflower rice: Acts as a wholesome, neutral base so the stir fry shines.
  • Sesame seeds (optional): Sprinkle just before serving—they’re the little finish that makes your bowl photogenic and tasty.

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Instructions

Mix the sauce:
In a small bowl, whisk together the soy sauce, oyster sauce if using, sesame oil, grated ginger, minced garlic, cornstarch, and water until totally smooth—it should smell sharp and savory.
Heat your pan:
Get your wok or skillet very hot—listen for the gentle shimmer when oil hits the pan so you know it’s ready.
Cook the shrimp:
Add shrimp in a single layer and don’t touch for a minute—let them get golden on one side before flipping (2–3 minutes total), then scoop them out.
Stir-fry the vegetables:
Tumble all your veggies into the hot pan and stir constantly—aim for color to brighten and veggies to stay crisp, about 3–4 minutes.
Return shrimp and add sauce:
Pop the shrimp back in, pour over the sauce, and toss everything until glossy and just thickened, about 1–2 minutes.
Season and finish:
Grind over black pepper and sprinkle with red pepper flakes if you’re in a spicy mood, then remove from heat—don’t overcook.
Serve and garnish:
Spoon stir fry over bowls of brown or cauliflower rice and top with fresh green onions and sesame seeds for crunch.
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| krispyrecipes.com

This stir fry turned into my staple on busy weeknights, but it really took on meaning when my sister called mid-week, frazzled, hungry, and grateful—I made it in less than 20 minutes, and watching her relax over that bright bowl felt like magic.

Making the Stir Fry Your Own

Every fridge offers something different—sometimes I throw in mushrooms or swap out the carrots for zucchini, and the result is always just as satisfying. Don’t hesitate to use up what you have, because those little tweaks make each meal feel special.

Timing Is Everything

With stir fry, speed is your friend—lining up all measured ingredients before the heat is on makes dinner less stressful and lets you focus on the sizzle. Overthinking slows down the process; trust your instincts once that wok is hot.

Serving Up Success

Don’t skip the garnish: green onions and sesame seeds take just a second and truly make the plate pop. Using a wide, shallow bowl helps every bite get a good mix of shrimp and vegetables. Keeping the rice fluffy underneath prevents any sogginess.

  • If you use frozen shrimp, thaw and pat them dry first for the best texture.
  • Try adding a splash of lime juice at the end for brightness.
  • Remember: high heat and constant movement are key.
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| krispyrecipes.com

Here’s to quick, colorful dinners that keep both your body and your taste buds happy. I hope you enjoy making this as much as you enjoy eating it!

Common Recipe Questions

How do I prevent shrimp from becoming rubbery?

Cook shrimp briefly over high heat until just pink and opaque, about 2–3 minutes depending on size. Remove them from the pan as soon as they finish to avoid carryover overcooking.

What can I use to make this gluten-free?

Replace soy sauce with tamari and use a gluten-free oyster sauce or omit it. Always check labels for hidden gluten in sauces.

Can I swap the shrimp for another protein?

Yes. Use thinly sliced chicken breast (cook through until no longer pink) or firm tofu (press, cube and sear until golden). Adjust cook times accordingly.

Which vegetables work best and how should they be prepped?

Choose quick-cooking vegetables like bell peppers, broccoli florets, snap peas and carrots. Cut them into uniform, bite-sized pieces so they cook evenly and stay crisp-tender.

How do I get a glossy, well-thickened sauce?

Mix cornstarch with water to make a slurry and add it to the sauce while stir-frying. Cook for 1–2 minutes until the sauce thickens and becomes glossy; this removes any raw starch taste.

What’s the best way to store and reheat leftovers?

Cool quickly and store in an airtight container in the fridge for up to 3 days. Reheat briefly in a hot skillet with a splash of water or oil to refresh the texture; avoid microwaving for long periods.

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High Protein Shrimp Stir Fry

Protein-packed shrimp and crisp vegetables tossed in a savory soy-ginger sauce, ready in 20 minutes.

Prep Duration
10 minutes
Cooking Duration
10 minutes
Overall Time
20 minutes
Created by Mia Harper


Skill Level Easy

Cuisine Type Asian-Inspired

Total Portions 4 Serving Size

Dietary Considerations No Dairy

What You’ll Need

Seafood

01 1 lb large shrimp, peeled and deveined

Vegetables

01 1 red bell pepper, thinly sliced
02 1 yellow bell pepper, thinly sliced
03 1 small broccoli crown, cut into florets
04 1 cup snap peas, trimmed
05 2 medium carrots, julienned
06 3 green onions, thinly sliced

Sauce & Seasonings

01 3 tbsp low-sodium soy sauce
02 1 tbsp oyster sauce (optional)
03 1 tbsp sesame oil
04 1 tbsp fresh ginger, grated
05 2 cloves garlic, minced
06 1 tsp cornstarch
07 3 tbsp water
08 1/2 tsp freshly ground black pepper
09 1/4 tsp crushed red pepper flakes (optional)

For Serving

01 2 cups cooked brown rice or cauliflower rice
02 1 tbsp sesame seeds (optional)

How to Make It

Step 01

Prepare the sauce: Whisk together soy sauce, oyster sauce (if using), sesame oil, grated ginger, minced garlic, cornstarch and water in a small bowl until smooth; set aside.

Step 02

Preheat the pan: Heat a wok or large skillet over high heat until very hot and add a tablespoon of neutral oil, swirling to coat the surface.

Step 03

Cook the shrimp: Arrange shrimp in a single layer and stir‑fry for 2 to 3 minutes, tossing until pink and just opaque; transfer to a plate and reserve.

Step 04

Stir‑fry the vegetables: Add the bell peppers, broccoli florets, snap peas and julienned carrots to the wok and toss continuously for 3 to 4 minutes until crisp‑tender.

Step 05

Combine shrimp and sauce: Return shrimp to the wok, pour in the prepared sauce and stir continuously for 1 to 2 minutes until the sauce thickens and evenly coats the ingredients.

Step 06

Finish and season: Adjust seasoning with black pepper and crushed red pepper flakes if desired; remove from heat and fold in sliced green onions.

Step 07

Plate and garnish: Divide warm brown rice or cauliflower rice among plates, spoon the shrimp and vegetable mixture over the rice and finish with sesame seeds if using; serve immediately.

Tools You’ll Need

  • Wok or large skillet
  • Cutting board
  • Chef's knife
  • Mixing bowls
  • Whisk or fork

Possible Allergens

Double-check each ingredient for allergens and consult an expert if you're unsure.
  • Contains shellfish (shrimp)
  • Contains soy (soy sauce, oyster sauce)
  • Oyster sauce may contain gluten; verify labels if needed
  • Sesame seeds may be allergenic

Nutritional Information (per serving)

This data is for informational purposes and shouldn't replace professional advice.
  • Calorie Count: 210
  • Total Fat: 5 grams
  • Total Carbohydrates: 11 grams
  • Protein Content: 27 grams

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