High Protein Garlic Shrimp Stir Fry: Easy 15-Minute Recipe
A fast, protein-packed garlic shrimp stir fry with broccoli, bell pepper, and snap peas in a bold soy-sesame sauce. Ready in 15 minutes, 38g protein per serving — better than takeout and far healthier.
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Aug 17, 2026
Ingredients
Step-by-Step Method
Pat Shrimp Completely Dry
Lay the peeled, deveined shrimp on a paper-towel-lined plate and press firmly with more towels. Any moisture left on the shrimp will steam them instead of searing — you need that quick caramelization on the outside for the right texture. Give them a full 30-second press, not a quick dab. While you wait, mix the soy sauce, sesame oil, honey, rice vinegar, and cornstarch in a small bowl until the cornstarch dissolves completely. Set the sauce aside.
Sear the Shrimp in a Screaming Hot Pan
Heat 1 tbsp avocado oil in a large wok or wide skillet over high heat until you see the first wisps of smoke — about 90 seconds. Add the shrimp in a single layer without crowding. Let them sit undisturbed for 60 seconds until the bottom turns pink and slightly golden. Flip each shrimp once and cook another 45 seconds. They should be barely cooked through — they will finish in the sauce. Remove shrimp to a clean plate immediately. Leaving them in the pan makes them rubbery.
Stir-Fry the Vegetables
Add the remaining 1 tbsp oil to the same pan — still on high heat. Add the broccoli florets first. They need the most time: stir-fry for 2 minutes until the edges char slightly and the color turns a vivid green. Add the red bell pepper and snap peas. Stir-fry for another 90 seconds, keeping everything moving. The vegetables should be crisp-tender with a few blistered spots — not soft, not raw. Soft vegetables mean a wet, watery stir fry.
Add Garlic and Ginger
Push the vegetables to the edges of the pan and drop the heat to medium-high. Add the minced garlic and grated ginger to the center of the pan. Stir constantly for exactly 30 seconds — garlic burns fast at this heat and turns bitter. Once it smells nutty and fragrant (not brown), pull everything back together and toss to coat the vegetables in the aromatics.
Pour in Sauce and Return Shrimp
Give the sauce bowl one more quick stir to re-dissolve the cornstarch. Pour it evenly over the vegetables. Let it bubble for 30 seconds without stirring so it starts to thicken on the pan bottom. Add the shrimp back in and toss everything together for another 30 seconds until the sauce coats every piece and the shrimp are heated through. Total sauce time: under 90 seconds. Overcooking at this stage kills the gloss and toughens the shrimp.
Plate and Garnish
Divide the garlic shrimp stir fry over steamed jasmine rice or cauliflower rice for a lower-carb option. Garnish with sliced green onions and a sprinkle of sesame seeds. Serve right away — stir fry loses its texture within a few minutes of sitting. A wedge of lime on the side cuts through the soy-sesame richness nicely. Pair this with our Air Fryer Honey Glazed Salmon for another quick, high-protein seafood dinner to rotate into your week.
Frequently Asked Questions
Can I use frozen shrimp for this stir fry?
Yes, just thaw completely and pat very dry before cooking. Any leftover moisture will steam the shrimp instead of searing them.
How do I keep the shrimp from turning rubbery?
Pull them from the pan as soon as they are barely cooked through, about 45 seconds per side. They finish cooking later when tossed back in with the sauce, so removing them early is key.
Can I swap the vegetables in this recipe?
Yes, the broccoli, bell pepper, and snap peas can be swapped for whatever crisp vegetables you have. Keep the total volume similar and adjust cook time slightly for denser vegetables.
What can I serve this shrimp stir fry over?
Steamed jasmine rice is classic, or swap in cauliflower rice for a lower-carb option.
