High-Protein Steak and Shrimp Stir-Fry Recipe

If you’re on the hunt for a meal that combines protein, flavor, and speed, the High-Protein Steak and Shrimp Stir-Fry is your answer. This dish offers the perfect blend of tender steak and succulent shrimp, all tossed together with vibrant vegetables and a savory sauce. Whether you’re preparing a quick weeknight dinner or meal prepping for the week, this dish is versatile, healthy, and ready in under 30 minutes.

Let’s dive into why this stir-fry is a go-to protein-packed meal and how you can make it at home.

Why You’ll Love This Recipe

Quick and Easy: Ready in under 30 minutes, this recipe is perfect for those busy nights when you need a nutritious meal fast.
Packed with Protein: With a protein boost from both steak and shrimp, this dish offers around 55g of protein per serving.

Healthy and Flavorful: It’s loaded with veggies and uses a mix of wholesome ingredients like coconut aminos and Dijon mustard.
Customizable: Feel free to swap ingredients to suit your taste preferences or dietary needs.
Meal Prep Friendly: This dish is great for meal prepping, making it easy to enjoy multiple servings throughout the week.

Understanding Stir-Fry: What Makes It Special?

If you haven’t yet discovered the magic of stir-fry, you’re missing out! A good stir-fry consists of three basic components:

Protein: This could be anything from chicken and beef to shrimp or tofu.
Veggies: A variety of fresh or frozen vegetables adds crunch and nutritional value.

Sauce: A savory or slightly sweet sauce ties everything together, adding depth of flavor.

The beauty of stir-fry lies in its simplicity. By cooking each element separately over high heat, you ensure everything retains its flavor and texture while melding together beautifully at the end.

But what sets our High-Protein Steak and Shrimp Stir-Fry apart? The combination of steak and shrimp gives it an exciting twist and elevates the protein content. Flank steak provides a rich, beefy flavor, while shrimp offers a light, tender bite. Together, they create a perfect balance of textures.

Ingredients and Their Benefits

Flank Steak

Flank steak is lean and flavorful, making it an ideal choice for stir-fry. It’s also easy to marinate, allowing the flavors to infuse deeply. Plus, it’s budget-friendly, which is always a bonus when cooking at home.

Shrimp

Shrimp is a fast-cooking protein that pairs perfectly with beef. It’s low in fat, high in protein, and loaded with essential nutrients like selenium and vitamin B12. Using frozen shrimp is convenient and cost-effective, but fresh shrimp can elevate the dish even further.

Coconut Aminos

If you’re looking for a soy-free alternative, coconut aminos are a great option. They’re gluten-free, lower in sodium than traditional soy sauce, and have a slightly sweet, umami flavor. For those who can consume soy, regular soy sauce can be used as a substitute.

Dijon Mustard

Dijon mustard adds a tangy sharpness to the stir-fry. It pairs beautifully with the savory coconut aminos and adds a subtle heat without being overpowering.

Jasmine Rice

Jasmine rice is the go-to choice for many stir-fry recipes because of its fragrant aroma and slightly sticky texture. For a low-carb option, swap it for riced cauliflower or a different rice variety that suits your needs.

The Nutritional Power of This Stir-Fry

This High-Protein Steak and Shrimp Stir-Fry is more than just a delicious dish – it’s packed with nutritional benefits:

Protein: Between the flank steak and shrimp, this stir-fry is loaded with lean protein, which is essential for muscle repair, immune function, and overall health.

Vitamins and Minerals: The addition of vegetables such as broccoli, bell peppers, and snap peas provides a wide array of vitamins (like vitamin C and K) and minerals (like calcium and iron), supporting various bodily functions.
Low-Carb Option: By swapping out regular rice for riced cauliflower, you can significantly lower the carb content while still enjoying a filling meal.

Table: Nutritional Breakdown per Serving

Nutrient	Amount
Calories	476 kcal
Carbohydrates	27g
Protein	55g
Fat	15g
Sodium	1140mg
Fiber	2g

How to Make the Perfect Steak and Shrimp Stir-Fry

This stir-fry recipe is straightforward and quick to prepare. Let’s break it down step by step for ease of preparation.

Step 1: Marinate the Flank Steak

Start by slicing the flank steak into thin strips against the grain. Marinate the steak with a mixture of coconut aminos, sesame oil, lime juice, ground ginger, and garlic powder. Allow it to marinate for at least 4 hours for the best flavor and tenderness.

Step 2: Defrost the Shrimp

Place the frozen shrimp in a large bowl of warm water to defrost. If you’re using shrimp with the shells on, it’s best to peel and devein them before cooking.

Step 3: Sear the Steak

Heat a tablespoon of olive oil in a pan over medium-high heat. Sear the marinated steak for 3 minutes on each side, or until it’s browned but not overcooked. Once done, remove the steak from the pan and set it aside.

Step 4: Cook the Shrimp

Using the same pan, cook the defrosted shrimp until they turn pink and opaque. This should take just a couple of minutes. Once cooked, remove them from the pan and set aside with the steak.

Step 5: Steam the Veggies

In a microwave-safe bowl, steam your vegetables (broccoli, snap peas, or any stir-fry mix you prefer) for about 3-5 minutes. The goal is to keep them crisp-tender. Avoid overcooking them to preserve their color and crunch.

Step 6: Prepare the Sauce

After removing the shrimp and steak from the pan, it’s time to prepare the sauce. Pour out the excess liquid from the pan, leaving just enough for the next step. Add the steamed vegetables to the pan along with 1/3 cup of coconut aminos and 1 tablespoon of Dijon mustard. Let the mixture simmer for 2-3 minutes until it thickens slightly and the flavors meld together. This step is crucial for bringing all the flavors together and infusing the vegetables with the savory sauce.

If you prefer a spicier kick, you can add some chili flakes or a splash of hot sauce to the pan. Adjust the seasoning as needed, and taste to ensure the sauce has the perfect balance of savory, tangy, and slightly sweet.

Step 7: Cook the Rice

While the vegetables are simmering, cook your rice or cauliflower rice according to the package instructions. Riced cauliflower is an excellent low-carb substitute if you’re looking to reduce the carb content of the dish. If you’re using traditional rice, jasmine rice is a perfect choice as it’s aromatic and pairs wonderfully with stir-fries.

If you’re preparing this dish in bulk, you can also make extra rice to serve with other meals throughout the week.

Step 8: Combine Everything Together

Once the rice is cooked, add it to the pan with the vegetables. Stir everything together so that the rice soaks up the sauce and the flavors meld. Gently fold in the steak and shrimp, mixing them with the vegetables and rice. Let everything cook together for 3-5 minutes, allowing the proteins and vegetables to warm up and fully incorporate with the sauce. This step ensures every bite is full of flavor, with a perfect balance of protein and veggies.

Step 9: Garnish and Serve

Now, it’s time to add the finishing touches. Garnish your High-Protein Steak and Shrimp Stir-Fry with chopped green onions, sesame seeds, and a dash of red chili flakes. These garnishes not only add a pop of color but also enhance the overall flavor of the dish.

Serve the stir-fry hot, either immediately or as part of your meal prep for the week. If you’re meal prepping, be sure to divide the stir-fry evenly into portions for easy grab-and-go meals throughout the week. The stir-fry keeps well in the refrigerator for up to 4 days, making it an excellent choice for meal planning.

Tips for the Best Stir-Fry

Use High Heat: The secret to a perfect stir-fry is cooking everything over high heat. This helps the ingredients cook quickly, retaining their texture and flavor while achieving a delicious sear on the meat.
Don’t Overcook the Shrimp: Shrimp cook very quickly, so be mindful not to overcook them. Overcooked shrimp become rubbery and lose their tender texture. They should only be cooked until they turn pink and opaque.
Customize the Veggies: You can mix and match the vegetables in this stir-fry based on what you have on hand. Common stir-fry vegetables include bell peppers, carrots, onions, and snap peas. Get creative and use what you enjoy most!

Marinate the Steak Longer: While 4 hours is the minimum marination time for flank steak, marinating overnight will give you even better results. This extra time allows the flavors to penetrate deeper, making the steak more flavorful and tender.
Consider Adding a Side Dish: If you want to make this meal even heartier, you can serve it with a side of sautéed greens like spinach or kale. The extra greens will boost the nutrient profile and add more color to your plate.

Potential Substitutions

Flank Steak Substitutes:

Skirt Steak: Another great cut for stir-fry, although it has a slightly different texture than flank steak. It’s still tender and flavorful when cooked quickly.
Sirloin Steak: If you prefer a leaner cut, sirloin can also work well in stir-fries.

Chicken Breast: For those avoiding beef, chicken breast is an excellent substitute. Just be sure to cook it thoroughly to avoid any dryness.

Shrimp Substitutes:

Chicken Thighs: For a non-seafood option, chicken thighs are juicy and flavorful. Slice them into thin strips for stir-fry.
Tofu: If you’re vegan or vegetarian, tofu is a great protein-packed substitute for shrimp. Firm tofu will hold its shape well and absorb the sauce nicely.

Rice Substitutes:

Brown Rice: If you’re looking for a slightly healthier rice option, brown rice offers more fiber and nutrients compared to jasmine rice.
Zucchini Noodles: For an ultra-low-carb option, you can use zucchini noodles instead of rice. These will soak up the sauce while providing extra veggies to your meal.

Serving Suggestions and Variations

Now that your High-Protein Steak and Shrimp Stir-Fry is cooked to perfection, here are a few ways to serve it and variations to explore. These tips can help you make this dish even more customizable and enjoyable for all tastes.

Serve with a Side of Fresh Salad

Pair your stir-fry with a crunchy salad to balance out the richness of the protein and rice. A simple side salad with mixed greens, cucumbers, and a light vinaigrette would complement the dish beautifully. The freshness of the salad offers a great contrast to the savory stir-fry.

Top with Fresh Herbs and Lime

For a fresh burst of flavor, consider topping your stir-fry with fresh herbs like cilantro or basil. A squeeze of fresh lime juice right before serving can add a tangy twist that elevates the dish and enhances the savory notes.

Swap Out Rice for Noodles

If you’re craving a noodle-based stir-fry, swap the rice for whole-wheat noodles, udon, or even rice noodles. Noodles can add a satisfying chewiness and change the texture of the dish, while still complementing the steak and shrimp perfectly.

Add Extra Spices for a Bold Kick

For those who enjoy heat, try adding a dash of chili oil or sriracha to the sauce. This will give the stir-fry a spicy edge, adding complexity and an exciting flavor profile. You can also experiment with other spices like five-spice powder or cumin for an added twist.

Make it a “One-Pan” Meal

For a truly fuss-free cooking experience, you can transform this into a “one-pan” meal by cooking the rice, steak, shrimp, and veggies all together in one large pan or skillet. Just be sure to adjust the cooking times slightly to ensure everything is cooked properly, especially the rice.

Final Thoughts High-Protein Steak and Shrimp Stir-Fry

The High-Protein Steak and Shrimp Stir-Fry is more than just a delicious meal—it’s a nourishing, quick, and customizable option that meets your fitness goals and satisfies your taste buds. Packed with protein, fresh veggies, and a savory sauce, it’s perfect for any day of the week. Whether you’re preparing it for a busy weeknight dinner or meal prepping for the days ahead, this stir-fry checks all the boxes.

By following this simple recipe, you’ll have a flavorful, nutritious dish ready in no time. So, next time you’re craving something hearty and healthy, give this stir-fry a try. Your taste buds (and your body) will thank you!