High-Protein Steak and Shrimp Stir-Fry

High-Protein Steak and Shrimp Stir-Fry: My Go-To Recipe That Actually Works

Okay, so I’m gonna be honest with you right off the bat. I messed this High-Protein Steak and Shrimp Stir-Fry up at least four times before I finally got it right. And by “messed up,” I mean everything from rubber shrimp to steak that could’ve been used as shoe leather. Fun times in my kitchen, let me tell you.

But here’s the thing—once I figured out the secret (spoiler alert: it’s all about timing), this became my absolute go-to dinner when I need something quick, healthy, and packed with protein. Like, seriously packed. We’re talking about 35+ grams of protein per serving, which is pretty amazing for something that takes maybe 20 minutes total.

Why I’m Obsessed with This High-Protein Steak and Shrimp Stir-Fry

Look, I’m not gonna pretend I invented surf and turf stir-fry. But I will say that after years of trying different versions—some from fancy cookbooks, others from random Pinterest boards at 2 AM—this one actually works for real families. You know, the kind where someone’s always running late, the kids are being picky, and you’ve got maybe 30 minutes between getting home and complete dinner chaos.

My 10-year-old, who normally treats vegetables like they’re personally offensive, actually asks for seconds of this. And my husband? He stopped ordering Chinese takeout on his way home because he’d rather wait for this. That’s saying something, because the man loves his General Tso’s.

The protein combo is just… chef’s kiss. Steak gives you that hearty, filling factor, while shrimp adds this nice sweetness and different texture. Plus, both cook super fast, which is clutch when you’re dealing with hangry family members.

My High-Protein Steak and Shrimp Stir-Fry Disaster Stories

Before I share the actual recipe, can we talk about my failures for a hot second? Because they were spectacular.

Attempt #1: I tried to cook the steak and shrimp together at the same time. Disaster. Complete disaster. The steak was still mooing while the shrimp had turned into tiny rubber balls. Learned real quick that different proteins need different cooking times. Who knew? (Everyone but me, apparently.)

Attempt #2: I got cocky and cranked the heat up to “volcano level” thinking it would be faster. Spoiler alert: it wasn’t. The outside of everything was charred while the inside was still raw. My smoke alarm had a field day, and I’m pretty sure my neighbors thought I was burning down the house.

Attempt #3: I added the sauce too early. The whole thing turned into this weird, goopy mess that looked like something from a horror movie. Even our dog, who literally eats garbage, turned his nose up at it.

But attempt #4? That’s when everything clicked.

What Makes This High-Protein Steak and Shrimp Stir-Fry Actually Work

The secret is—oh wait, I should mention—you absolutely HAVE to have everything prepped before you start cooking. I mean everything. Steak sliced, shrimp peeled, vegetables chopped, sauce mixed. This isn’t the kind of recipe where you can wing it and chop as you go. Trust me on this one.

The other game-changer? Two words: separate cooking. Cook the proteins separately, then bring them together at the end. It sounds like more work, but it’s actually not, and the results are so much better.

Ingredients for High-Protein Steak and Shrimp Stir-Fry

Here’s what you’ll need (and yes, I’ve tried substitutions for most of these because I’m always missing something):

Proteins:

• 1 lb sirloin steak, sliced thin against the grain (don’t cheap out on the steak—learned this the hard way)
• 1 lb medium shrimp, peeled and deveined (frozen is totally fine, just thaw it properly)

Vegetables:

• 2 bell peppers, any color (I usually grab whatever’s on sale)
• 1 large onion, sliced (makes me cry every single time, even with contacts)
• 3 cloves garlic, minced (I use way more because I’m obsessed)
• 1 tablespoon fresh ginger, grated (or 1 tsp ground if you’re being lazy like me sometimes)
• 2 cups snap peas or snow peas
• 2 cups broccoli florets

Sauce:

• 1/4 cup low-sodium soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon sesame oil
• 1 teaspoon cornstarch
• 1 teaspoon honey (or brown sugar)
• 1/4 teaspoon red pepper flakes (optional, but recommended)

Other Stuff:

• 2 tablespoons vegetable oil for cooking
• 2 green onions, sliced for garnish
• Sesame seeds (if you’re feeling fancy)
• Cooked brown rice or quinoa for serving

Quick shopping tip: Don’t buy pre-cooked shrimp for this. Just don’t. It gets rubbery and weird when you cook it again. And if you can swing it, get the steak from the butcher counter instead of the pre-packaged stuff. It’s usually fresher and they’ll slice it for you if you ask nicely.

How to Make High-Protein Steak and Shrimp Stir-Fry (The Right Way)

Step 1: Prep Everything (Seriously, Everything)

First things first—and I cannot stress this enough—get all your ingredients prepped and ready to go. Slice the steak thin against the grain (this is super important for tenderness). Pat the shrimp dry with paper towels. Chop all your vegetables. Mix your sauce in a small bowl.

This whole process should take about 15 minutes, but it’s worth every second because once you start cooking, things happen fast.

Step 2: Cook the Steak

Heat 1 tablespoon of oil in a large wok or skillet over high heat. When it’s smoking hot (but not literally smoking because that’s too hot), add the steak slices in a single layer. Don’t overcrowd them—work in batches if you need to.

Let them sit for about 2 minutes without moving them. This is where patience pays off. They’ll develop this beautiful brown crust. Flip and cook for another 1-2 minutes until they’re done to your liking. Transfer to a plate and set aside.

Step 3: Cook the Shrimp

In the same pan (don’t clean it—those brown bits are flavor gold), add the shrimp. Cook for about 2-3 minutes per side until they’re pink and cooked through. They cook crazy fast, so don’t walk away. Transfer to the same plate as the steak.

Step 4: Stir-Fry the Vegetables

Add a little more oil if needed, then toss in the onions and bell peppers. Stir-fry for about 3-4 minutes until they start to soften but still have some crunch. Add the garlic and ginger, and cook for another 30 seconds until fragrant.

Add the broccoli and snap peas, and stir-fry for another 2-3 minutes. You want everything to be crisp-tender, not mushy.

Step 5: Bring It All Together

Return the steak and shrimp to the pan. Give the sauce a quick stir (the cornstarch settles), then pour it over everything. Toss everything together and cook for another 1-2 minutes until the sauce thickens slightly and coats everything nicely.

Taste and adjust seasoning if needed. Sometimes I add a splash more soy sauce or a pinch more red pepper flakes.

Step 6: Serve and Enjoy

Serve over brown rice, quinoa, or even cauliflower rice if you’re going full health mode. Sprinkle with green onions and sesame seeds if you’ve got them.

My Personal Tips for Perfect High-Protein Steak and Shrimp Stir-Fry

After making this approximately a million times, here are my hard-earned tips:

Don’t overcook the proteins. Both steak and shrimp go from perfect to rubbery in about 30 seconds. When in doubt, slightly undercook them because they’ll finish cooking when you add them back to the pan.

Cut your steak properly. Against the grain, people. Always against the grain. It’s the difference between tender bites and jaw workout.

Dry your shrimp. Wet shrimp won’t sear properly and will make your stir-fry watery. Pat them dry with paper towels and let them sit out for a few minutes before cooking.

Don’t crowd the pan. I know it’s tempting to throw everything in at once, but overcrowding leads to steaming instead of searing. And steaming = soggy vegetables and sad proteins.

Have your rice ready. Nothing worse than having a perfect stir-fry sitting there getting cold while you’re frantically trying to cook rice. I usually start my rice first, then prep everything else.

Why This High-Protein Steak and Shrimp Stir-Fry Is Perfect for Families

This recipe has become my secret weapon for busy weeknights. It’s got everything going for it:

It’s fast. Once you start cooking, you’re done in about 10 minutes. Perfect for those nights when everyone’s hangry and patience is wearing thin.

It’s healthy. Tons of protein, lots of vegetables, and you control exactly what goes into it. No weird preservatives or mystery ingredients like takeout.

Kids actually eat it. The sweet and savory sauce is kid-friendly, and you can adjust the vegetables based on what your kids will tolerate. My daughter picks out the broccoli, but she devours everything else.

It’s budget-friendly. Especially compared to ordering Chinese food for a family. One pound each of steak and shrimp feeds our family of four with leftovers.

Leftovers are great. Reheats beautifully in the microwave or on the stovetop. Sometimes I think it tastes even better the next day.

Variations I’ve Tried (Some Better Than Others)

Spicy version: Add more red pepper flakes and a squirt of sriracha to the sauce. My husband loves this version, but it’s too hot for the kids.

Pineapple addition: I throw in some pineapple chunks sometimes for a sweet and sour vibe. Surprisingly good, though my son calls it “confused food.”

Different vegetables: I’ve used mushrooms, zucchini, carrots, and bok choy. All worked well, though bok choy cooks super fast so add it last.

Gluten-free: Use tamari instead of soy sauce and skip the oyster sauce (or find a gluten-free version). Still delicious.

Final Thoughts on This High-Protein Steak and Shrimp Stir-Fry

Look, I’m not gonna lie and say this is the fanciest dish ever. It’s not gonna win any Instagram food photography contests. But you know what it will win? Dinner. It’ll win dinner every single time.

It’s become one of those recipes that I can make without even thinking about it, which is saying something because I’m usually pretty scattered in the kitchen. The kids are happy, my husband’s happy, I’m happy because it’s actually nutritious, and everyone’s fed in under 30 minutes. That’s a win in my book.

Plus, there’s something really satisfying about making restaurant-quality food at home. Like, I’m out here making surf and turf stir-fry on a Tuesday night like some kind of culinary wizard. (Okay, maybe not wizard, but definitely competent human.)

Give this High-Protein Steak and Shrimp Stir-Fry a try and let me know how it goes! Seriously, I love hearing about other people’s kitchen adventures, especially the disasters. Makes me feel less alone in my cooking chaos.

And if you burn the garlic like I did last week because your neighbor decided to stop by mid-cooking, just scrape it out and keep going. Nobody will know. Well, except for the lingering smell, but we don’t talk about that.

Happy cooking! (And may your proteins stay tender and your vegetables stay crisp!)

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What’s your favorite stir-fry combination? Drop a comment below because I’m always looking for new ideas to add to my dinner rotation!