High-Protein Shrimp and Cauliflower Rice Stir-Fry
Per serving (about 1.5 cups)
How I calculate this → Protein calculator →
12g of protein per 100 calories, more than 25 of the other 27 dinner recipes here.
I follow real fried-rice technique here: scrambled egg pushed aside, aromatics first, shrimp last so it doesn't overcook, just swapping the rice for cauliflower. It's twenty minutes start to finish if I prep everything before the pan gets hot. Frozen cauliflower rice works fine here, but I make sure to cook off the extra moisture before adding everything else. That one step is the difference between something that actually feels like fried rice and something watery.
Why you'll love this
- 41g of protein per serving from shrimp and egg, swapping cauliflower for rice
- Real fried-rice technique: aromatics first, shrimp last so it doesn't overcook
- Ready in about 20 minutes if everything's prepped before the pan heats up
Recipe
High-Protein Shrimp and Cauliflower Rice Stir-Fry
Ingredients
Instructions
- Pat the shrimp dry with a paper towel and season lightly with salt and pepper. Have all the vegetables and sauce ingredients prepped before you start; stir-fry moves fast.
- Heat 1 teaspoon of the oil in a large skillet or wok over medium-high heat. Pour in the beaten eggs and scramble quickly, about 30 seconds, until just set. Remove to a plate.
- Add the remaining oil to the skillet. Add the garlic and ginger and cook for about 30 seconds, until fragrant, stirring constantly so it doesn't burn.
- Add the bell pepper and snap peas and stir-fry for 2 to 3 minutes, until the vegetables start to soften but still have some bite.
- Push the vegetables to one side, add the shrimp in a single layer, and cook for 1 to 2 minutes per side, until pink and opaque throughout.
- Add the riced cauliflower and soy sauce. Stir-fry for 3 to 4 minutes, until the cauliflower softens and starts to look like rice, not mush. Fresh riced cauliflower cooks faster than frozen and holds its texture better here.
- Return the scrambled egg to the pan, toss everything together, and finish with the sesame oil. Serve topped with scallions.
Equipment
- Large skillet or wok
Notes
- I use fresh riced cauliflower (bagged in the produce section) because it works better here than frozen, which holds more water and needs 10 to 15 minutes to cook off before it firms up. If frozen is what you have, budget the extra time and expect a softer texture.
- I don't walk away once the shrimp goes in. It goes from pink-and-opaque to rubbery fast, and it keeps cooking a little from residual heat even off the burner.
Nutrition (per serving)
| Calories | 340 |
|---|---|
| Protein | 41g |
| Carbs | 15g |
| Fat | 14g |
| Fiber | 4g |
Where these numbers come from
I calculate every figure above from USDA FoodData Central, ingredient by ingredient, then divide by the servings the recipe makes. Each FDC number links to the exact USDA entry I used. How I calculate nutrition
- Shrimp: FDC #171971 (Crustaceans, shrimp, mixed species, cooked, moist heat), 1.5 lb raw peeled (680g), scaled to an 85% cooked yield for shrimp = 578g cooked.
- Eggs: FDC #171287, 2 large = 100g.
- Avocado oil: FDC #173573, 2 tbsp = 28g.
- Red bell pepper: FDC #170108, 1 medium = 119g.
- Snap peas: FDC #170010 (Peas, edible-podded, raw), 1 cup whole = 63g.
- Garlic: FDC #169230, 3 cloves = 9g. Ginger: FDC #169231, 1 tbsp = 6g.
- Riced cauliflower: FDC #169986 (Cauliflower, raw), 20 oz = 567g.
- Low-sodium soy sauce: FDC #172473, 3 tbsp = 42.6g.
- Sesame oil: FDC #171016, 1 tsp = 4.5g. Scallions: FDC #170005, 2 medium = 30g.
- Batch totals: 163.3g protein, 1,369 kcal, 54.2g fat, 58.2g carb, 16.9g fiber; divided by 4.
Storage
Refrigerate leftovers in an airtight container for up to 3 days. Reheat in a hot skillet for a couple of minutes rather than the microwave. The cauliflower rice holds up better with dry heat than with steam.
FAQ
Can I use frozen shrimp?
Yes, as long as it’s fully thawed and patted dry first. Wet shrimp steams instead of searing, which is the difference between a good stir-fry and a watery one.
Can I use frozen cauliflower rice instead of fresh?
You can, but budget more time. Frozen riced cauliflower holds a lot of water and needs 10 to 15 minutes of cooking to drive that off before it starts to brown, versus 3 to 4 minutes for fresh.
What other vegetables work here?
Broccoli florets, shredded carrot, or sliced mushrooms all stir-fry in a similar time frame. Add denser vegetables like broccoli with the bell pepper so they get the full cook time.
If you’re building out a low-carb week, the sheet-pan salmon with asparagus is another seafood dinner that’s ready in about the same amount of time.
Is Shrimp High in Protein? covers why shrimp is one of the leaner proteins you can cook.
High-Protein Air Fryer Salmon
Air fryer salmon with lemon, garlic, and dill: a high-protein, low-carb dinner ready in 20 minutes with no oven preheat.
High-Protein Grilled Salmon
Simple grilled salmon with lemon and garlic: a high-protein, low-carb dinner ready in under 20 minutes.
High-Protein Grilled Shrimp Skewers
Grilled shrimp skewers with garlic and lemon: a high-protein, low-carb, low-calorie dinner ready in under 25 minutes.
High-Protein Sheet-Pan Salmon with Asparagus
Salmon and asparagus roasted on one sheet pan at the same temperature: a high-protein, low-carb dinner with almost no cleanup.
High-Protein Salmon Bowl
A high-protein salmon rice bowl with avocado, cucumber, and edamame: a high-fiber dinner with a simple soy-sesame dressing.
High-Protein Tuna Salad
A high-protein tuna salad made with Greek yogurt instead of mayo: no-cook, low-calorie, ready in 10 minutes.