High Protein Shrimp & Broccoli Skillet – Fast, Flavorful, and Satisfying
This skillet dinner hits all the right notes: quick to make, packed with lean protein, and loaded with crisp-tender broccoli. It’s the kind of weeknight meal you can pull off in under 25 minutes without sacrificing flavor. The savory garlic, a splash of lemon, and a hint of heat turn simple ingredients into something you’ll want to make on repeat.
Cleanup is easy, the texture is spot on, and it tastes great over rice, quinoa, or on its own. If you’re looking for a light but filling dinner that supports your goals, this one checks the boxes.
Ingredients
Method
- Prep the shrimp. Pat the shrimp dry with paper towels. Season lightly with salt and black pepper. Dry shrimp sear better and won’t steam in the pan.
- Mix the sauce. In a small bowl, whisk together soy or tamari, lemon juice, honey, sesame oil, and red pepper flakes. Taste and adjust—add more lemon for brightness or honey for balance.
- Heat the pan. Place a large skillet over medium-high heat. Add 1 tablespoon of oil and swirl to coat. You want the pan hot before the shrimp go in.
- Sear the shrimp. Add shrimp in a single layer. Cook 1–2 minutes per side until just pink and slightly curled. Remove to a plate. Don’t overcook—shrimp finish quickly.
- Sauté aromatics. Add the remaining oil to the skillet. Toss in onion, if using, and cook 2 minutes until softened. Add garlic and ginger; cook 30 seconds until fragrant.
- Cook the broccoli. Add broccoli florets and a pinch of salt. Stir-fry 3–4 minutes until crisp-tender. If needed, splash in 1–2 tablespoons of water and cover for 1 minute to steam.
- Combine and sauce. Return the shrimp and any juices to the pan. Pour in the sauce and toss to coat. Cook 1–2 minutes until the sauce slightly thickens and everything is glossy.
- Finish and serve. Remove from heat. Taste and adjust seasoning. Garnish with sesame seeds and scallions if you like. Serve over rice, quinoa, or cauliflower rice—or enjoy as is.
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Why This Recipe Works
This recipe leans on shrimp because it cooks fast and delivers a lot of protein per calorie. Broccoli brings fiber, crunch, and micronutrients, balancing the dish with freshness.
A simple sauce—garlic, soy or tamari, lemon, and a touch of honey—keeps it bright and savory without getting heavy. The high heat stir-fry method locks in moisture and gives the broccoli that perfect snap. It’s flexible, too: add chili flakes for heat, swap the carb base, or scale it up for meal prep.
What You’ll Need
- 1 pound raw shrimp, peeled and deveined (tail on or off)
- 4 cups broccoli florets (fresh preferred, cut into bite-size pieces)
- 1 small onion, thinly sliced (optional but adds sweetness)
- 3–4 cloves garlic, minced
- 1 tablespoon fresh ginger, minced or grated (optional, for extra brightness)
- 2 tablespoons olive oil or avocado oil (divided)
- 2 tablespoons low-sodium soy sauce or tamari
- 1 tablespoon lemon juice (plus extra wedges for serving)
- 1–2 teaspoons honey or maple syrup (to balance the savory)
- 1 teaspoon sesame oil (for finishing)
- 1/4 teaspoon red pepper flakes (optional)
- Salt and black pepper to taste
- Cooked rice, quinoa, or cauliflower rice (optional, for serving)
- Sesame seeds and sliced scallions (optional garnish)
How to Make It
- Prep the shrimp. Pat the shrimp dry with paper towels.
Season lightly with salt and black pepper. Dry shrimp sear better and won’t steam in the pan.
- Mix the sauce. In a small bowl, whisk together soy or tamari, lemon juice, honey, sesame oil, and red pepper flakes. Taste and adjust—add more lemon for brightness or honey for balance.
- Heat the pan. Place a large skillet over medium-high heat.
Add 1 tablespoon of oil and swirl to coat. You want the pan hot before the shrimp go in.
- Sear the shrimp. Add shrimp in a single layer. Cook 1–2 minutes per side until just pink and slightly curled.
Remove to a plate. Don’t overcook—shrimp finish quickly.
- Sauté aromatics. Add the remaining oil to the skillet. Toss in onion, if using, and cook 2 minutes until softened.
Add garlic and ginger; cook 30 seconds until fragrant.
- Cook the broccoli. Add broccoli florets and a pinch of salt. Stir-fry 3–4 minutes until crisp-tender. If needed, splash in 1–2 tablespoons of water and cover for 1 minute to steam.
- Combine and sauce. Return the shrimp and any juices to the pan.
Pour in the sauce and toss to coat. Cook 1–2 minutes until the sauce slightly thickens and everything is glossy.
- Finish and serve. Remove from heat. Taste and adjust seasoning.
Garnish with sesame seeds and scallions if you like. Serve over rice, quinoa, or cauliflower rice—or enjoy as is.
Storage Instructions
- Refrigerator: Store in an airtight container for up to 3 days. Cool completely before sealing to avoid condensation.
- Reheating: Warm gently in a skillet over medium-low heat for 3–4 minutes.
If using a microwave, heat in short bursts to avoid overcooking the shrimp.
- Freezer: Not ideal. Cooked shrimp can turn rubbery after freezing and thawing. If you must, freeze for up to 1 month and reheat gently.
- Meal prep tip: Keep the shrimp and broccoli separate from your rice or quinoa.
Combine just before eating to keep textures fresh.
Benefits of This Recipe
- High protein, low fuss: Shrimp packs around 20–24 grams of protein per 4 ounces with minimal fat, making this meal filling without being heavy.
- Balanced nutrition: Broccoli brings fiber, vitamin C, vitamin K, and antioxidants. The combo supports satiety and overall health.
- Weeknight friendly: Done in under 25 minutes with one skillet, so cleanup is minimal.
- Flexible and customizable: Easy to adapt to gluten-free, low-carb, or higher-carb preferences.
- Great flavor payoff: Garlic, lemon, and soy deliver savory depth without a long ingredient list.
Common Mistakes to Avoid
- Overcooking the shrimp: They turn rubbery fast. Pull them as soon as they turn pink and slightly firm; they’ll finish in the sauce.
- Crowding the pan: Shrimp and broccoli need space to sear.
If your skillet is small, cook in batches.
- Skipping the dry pat: Wet shrimp steam instead of sear. Drying helps you get that light golden edge.
- Using too much sauce: A little goes a long way. Keep it glossy, not soupy, or the broccoli loses its bite.
- Forgetting acid and balance: The lemon and a hint of honey make the flavors pop.
Don’t skip them.
Alternatives
- Protein swaps: Try chicken breast (thinly sliced), tofu, or tempeh. Adjust cook time—chicken needs 4–6 minutes; tofu should be pressed and browned first.
- Veggie variations: Add bell peppers, snap peas, mushrooms, or baby bok choy. Keep total veggie volume similar so the sauce still coats well.
- Flavor twists: Use lime instead of lemon, add a teaspoon of fish sauce for depth, or finish with a drizzle of chili crisp.
- Gluten-free: Use tamari or coconut aminos in place of soy sauce.
- Lower carb: Serve over cauliflower rice or just enjoy the skillet as is.
- Higher carb or extra fiber: Serve with brown rice, quinoa, or soba noodles.
FAQ
Can I use frozen shrimp?
Yes.
Thaw them fully in the fridge overnight or under cold running water for 10–15 minutes. Pat dry thoroughly before cooking to get a good sear and avoid extra moisture.
What size shrimp works best?
Medium to large shrimp (31/40 to 21/25 count per pound) strike a good balance. They cook quickly but are big enough to stay juicy and not overcook instantly.
Do I have to use honey?
No.
It helps balance the salt and acid, but you can skip it or use maple syrup, a pinch of brown sugar, or a sugar-free sweetener. Start with less and adjust to taste.
Can I make it spicy?
Absolutely. Add more red pepper flakes, a teaspoon of sriracha, or toss in sliced fresh chili with the garlic and ginger.
How do I keep the broccoli bright green and crisp?
Cook over medium-high heat and avoid over-steaming.
A quick splash of water to help it along is fine, but keep it brief and uncovered after to let moisture evaporate.
Is this good for meal prep?
Yes, with a note: shrimp can firm up when reheated. Reheat gently and consider keeping the sauce separate to stir in right before eating for the best texture.
What can I use instead of sesame oil?
Leave it out or swap with a tiny drizzle of toasted peanut oil. It’s a finishing flavor, so the recipe still works without it.
How can I make the sauce thicker?
Add a cornstarch slurry: whisk 1 teaspoon cornstarch with 2 teaspoons cold water and stir it in at the end.
Simmer 30–60 seconds until glossy.
Can I double the recipe?
Yes. Cook the shrimp and broccoli in batches so the pan stays hot and ingredients sear instead of steam. Combine everything at the end with the sauce.
What’s a good side dish?
Steamed rice, garlicky quinoa, or sesame noodles work well.
For a lighter plate, try cucumber salad or a simple miso soup.
Wrapping Up
This High Protein Shrimp & Broccoli Skillet delivers big flavor with simple ingredients and minimal time. It’s versatile, balanced, and easy to tailor to your taste or dietary needs. Keep this one in your weeknight rotation for a reliable, nutritious dinner that never feels boring.
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