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Recipes

Shrimp and Vegetable Stir-Fry

Shrimp, broccoli, snap peas, and bell peppers cook fast in a hot skillet with a light ginger-garlic sauce made with low-sodium soy sauce, served with an optional small scoop of brown rice.

3 min read

Published

Key takeaways

  • Dinner is ready in about 25 minutes once the vegetables are chopped.
  • Shrimp cook in just a few minutes; they're done at 145°F and turn pink and opaque.
  • The Dietary Guidelines suggest about 8 ounces of seafood a week for most adults.
  • A homemade sauce lets you control the sodium and skip added sugar.
  • Brown rice or noodles are optional; adjust the portion to fit your plan.

Jump to recipe ↓

When you want takeout flavor without the wait, a homemade stir-fry is hard to beat. This shrimp and vegetable stir-fry is ready in about 25 minutes, and most of that time is chopping. Once the pan is hot, dinner comes together fast.

Tender shrimp and crisp broccoli, snap peas, and bell peppers are tossed in a light sauce of ginger, garlic, and low-sodium soy sauce. Serve it on its own, over a small scoop of brown rice, or with cauliflower rice. You choose the plate that works for you.

Why this shrimp stir-fry is a balanced dinner

The Diabetes Plate Method from the American Diabetes Association suggests filling about half your plate with non-starchy vegetables, about a quarter with lean protein, and about a quarter with carbohydrate foods, ideally fiber-rich choices like brown rice or other whole grains. This stir-fry is mostly vegetables and shrimp, so it fills the first two parts easily.

The rice is where you have flexibility. Some people enjoy a half-cup scoop of brown rice, some prefer cauliflower rice, and some skip the grain. How much carbohydrate fits your meal is individual, so talk with your healthcare team or a registered dietitian about the portion that is right for you. If you have type 1 diabetes, the rice or noodles are the main carbohydrate to count.

Shrimp is also an easy way to add seafood to your week. The Dietary Guidelines for Americans, 2020–2025, recommend that most adults eat about 8 ounces of seafood a week. Shrimp is quick to cook, mild in flavor, and often sold frozen, so it is simple to keep on hand.

Stir-fry tips for crisp vegetables and tender shrimp

  • Prep everything first. Stir-frying moves quickly. Chop the vegetables, mix the sauce, and pat the shrimp dry before you turn on the heat.
  • Cook the shrimp first, then set it aside. Shrimp turn rubbery when overcooked. Searing them briefly and adding them back at the end keeps them tender.
  • Start with sturdy vegetables. Broccoli and carrots need a few more minutes than snap peas and peppers, so add them to the pan first.
  • Don't crowd the pan. A packed skillet steams instead of sears. Use your largest skillet or wok, or cook in batches.
  • Check doneness. Shrimp are done when they turn pink and opaque and reach 145°F. A C-shape is good; a tight O-shape often means overcooked.

A lighter, homemade stir-fry sauce

Many bottled stir-fry sauces are high in sodium and some contain added sugars. Making your own takes two minutes and lets you control both. This version uses reduced-sodium soy sauce, rice vinegar, fresh ginger, garlic, and a little toasted sesame oil, thickened with a spoonful of cornstarch. If you buy a sauce instead, compare labels for sodium and added sugars. Our guide to reading a nutrition label shows you where to look.

Serving and meal-prep ideas

This stir-fry is best fresh, but leftovers make a good next-day lunch. Pack it with the rice in a separate container so the grains don't get soggy, and reheat just until hot so the shrimp stay tender.

  • Serve over cauliflower fried rice for an extra serving of vegetables.
  • Use a small portion of whole-wheat spaghetti or soba noodles instead of rice.
  • Add a simple side of cucumber slices dressed with rice vinegar.

Looking for more quick seafood dinners? Try our sheet-pan salmon and vegetables or baked cod with tomatoes and olives.

Shrimp and Vegetable Stir-Fry

  • Prep15 min
  • Cook12 min
  • Total27 min
  • Servings4

Ingredients

  • 1 lb large shrimp (26–30 per lb), peeled and deveined, thawed if frozen
  • 3 cups small broccoli florets
  • 2 cups sugar snap peas or snow peas, trimmed
  • 1 red bell pepper, cut into thin strips
  • 1 medium carrot, thinly sliced on a diagonal
  • 4 oz mushrooms, sliced (about 1 1/2 cups)
  • 2 tablespoons avocado or canola oil, divided
  • 3 garlic cloves, minced
  • 1 tablespoon fresh ginger, peeled and grated
  • 3 green onions, sliced
  • 3 tablespoons reduced-sodium soy sauce or tamari
  • 1 tablespoon unseasoned rice vinegar
  • 1 teaspoon toasted sesame oil
  • 2 teaspoons cornstarch
  • 1/3 cup low-sodium chicken or vegetable broth or water
  • 1/4 teaspoon black pepper
  • Optional: 1/4 teaspoon crushed red pepper flakes
  • Optional: 2 cups cooked brown rice or cauliflower rice, to serve
  • Optional: 1 tablespoon sesame seeds, for serving

Instructions

  1. In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, cornstarch, broth, black pepper, and red pepper flakes (if using) until smooth. Set aside.
  2. Pat the shrimp dry with paper towels.
  3. Heat 1 tablespoon oil in a large skillet or wok over medium-high heat. Add the shrimp in a single layer and cook 1–2 minutes per side, until pink and opaque. Transfer to a plate.
  4. Add the remaining 1 tablespoon oil to the pan. Add the broccoli and carrot with 2 tablespoons water and cook 2–3 minutes, stirring often, until bright green and starting to soften.
  5. Add the snap peas, bell pepper, and mushrooms and stir-fry 2–3 minutes more, until crisp-tender.
  6. Add the garlic, ginger, and green onions and cook 30 seconds, stirring, until fragrant.
  7. Whisk the sauce again and pour it into the pan. Cook about 1 minute, stirring, until it bubbles and thickens.
  8. Return the shrimp and any juices to the pan and toss 1 minute to coat and warm through. The shrimp should be opaque throughout and reach 145°F.
  9. Sprinkle with sesame seeds if you like. Serve on its own or with about 1/2 cup cooked brown rice or cauliflower rice per serving.

Substitutions

  • Protein: Use 1 lb boneless skinless chicken breast cut into thin strips (cook to 165°F), or cubed extra-firm tofu, pressed and patted dry.
  • Vegetables: Bok choy, zucchini, green beans, cabbage, or a 16-oz bag of frozen stir-fry vegetables all work. Add frozen vegetables straight from the freezer and cook a few minutes longer.
  • Carbs: Swap brown rice for quinoa, a small portion of soba or whole-wheat noodles, or cauliflower rice.
  • Gluten-free: Use reduced-sodium tamari or coconut aminos and check labels.
  • Lower sodium: Use 2 tablespoons soy sauce and add a squeeze of lime or extra vinegar for brightness.

Storage

Refrigerate leftovers in airtight containers for up to 3 days, keeping rice separate. Reheat gently in a skillet or microwave just until hot so the shrimp do not toughen. Freezing is not recommended, since the shrimp and vegetables become soft.

Notes

This meal is mostly non-starchy vegetables and lean protein, with an optional small portion of brown rice or other grain. Your ideal carbohydrate portion may be different, so adjust it to fit the plan you've made with your healthcare team or dietitian.

Frozen shrimp is a convenient, budget-friendly option. Thaw it overnight in the refrigerator, or seal it in a bag and set it in cold water for about 15–20 minutes.

Everyone's glucose response to the same meal is different. Nutrition values are estimates.

Sources & references
  1. U.S. Department of Agriculture & HHS. Dietary Guidelines for Americans, 2020–2025. https://www.dietaryguidelines.gov/
  2. American Diabetes Association. https://diabetes.org/
  3. Evert AB, et al. Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report. Diabetes Care 2019;42(5):731–754. https://doi.org/10.2337/dci19-0014
  4. U.S. Food and Drug Administration. How to Understand and Use the Nutrition Facts Label. https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label
  5. FDA. Added Sugars on the Nutrition Facts Label. https://www.fda.gov/food/nutrition-facts-label/added-sugars-nutrition-facts-label

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