High-Protein One-Pan Shrimp Stir Fry with Noodles

Quick, protein-forward, and done in one pan — this shrimp stir fry with high-protein noodles is a weeknight winner when you want something healthy, satisfying, and fast. Tender shrimp, crisp vegetables, and chickpea or whole-wheat noodles come together with garlicky sesame flavor for a filling meal that’s easy to scale. If you like bold midweek dinners that don’t need a lot of fuss, this recipe is for you — and it pairs well with other cozy mains like this creamy gnocchi recipe for when you want a mellow side on busier nights.

Why you’ll love this dish

This High-Protein One-Pan Shrimp Stir Fry with Noodles hits several sweet spots: it’s quick (30 minutes from start to finish), high in protein, and mostly one-pan, which means less cleanup. Using high-protein noodles (chickpea or protein-enriched whole wheat) lifts the satiety factor compared with regular pasta, and shrimp cook in minutes so the whole meal stays bright and tender.

“Fast, flavorful, and you only need one pan — my new go-to for busy evenings.”

This recipe works well for weeknight dinners, meal-prep lunches (portion into airtight containers), or a light dinner when you want something healthier than takeout. If you prefer a heartier approach, pair it with a grilled sandwich like this mushroom Swiss jam burger to round out the plate.

Step-by-step overview

You’ll start by cooking the noodles, then quickly stir-fry aromatics, shrimp, and vegetables in a hot pan. The sauce is simple — soy sauce and sesame oil — which keeps flavors clean and adaptable. Expect a total time around 25–35 minutes: 8–10 minutes for noodles (depending on package), 5–8 minutes on shrimp and vegetables, and a couple of minutes to marry everything together.

High-level steps:

• Boil and drain the high-protein noodles; set aside.
• Sauté garlic and ginger in sesame oil.
• Stir-fry shrimp until opaque and pink.
• Add mixed vegetables and cook until crisp-tender.
• Toss in cooked noodles and soy sauce; heat through.
• Finish with green onions and seasonings.

What you’ll need

• 1 pound shrimp, peeled and deveined (medium or large)
• 8 ounces high-protein noodles (chickpea noodles or whole-wheat noodles)
• 2 cups mixed vegetables (bell peppers, broccoli florets, sliced carrots — frozen mix works too)
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, minced (or 1/4 teaspoon ground ginger)
• Salt and pepper to taste
• Green onions, thinly sliced, for garnish

Notes and substitutions:

• Chickpea noodles increase protein and fiber; whole-wheat gives nuttier flavor. For a gluten-free option, use certified gluten-free chickpea noodles and tamari.
• Swap sesame oil for avocado oil if you want a neutral oil, then add a teaspoon of toasted sesame seeds to mimic the nutty finish.
• If you like a saucier dish, add 1–2 tablespoons of oyster sauce, hoisin, or a splash of chicken broth when tossing noodles.
• For inspiration on quick swaps and weeknight-friendly sides, see this festive pumpkin dip for easy entertaining ideas.

Step-by-step instructions

1. Cook the high-protein noodles according to package instructions. Drain and toss with a little oil to keep them from sticking; set aside.
2. Heat a large pan or wok over medium-high heat. Add the sesame oil and swirl to coat.
3. Add the minced garlic and ginger to the hot oil. Sauté 30–45 seconds until fragrant but not browned.
4. Add the shrimp in a single layer. Stir-fry 3–4 minutes, flipping once, until the shrimp turn opaque and pink. Avoid overcooking — shrimp will become rubbery if left too long.
5. Toss in the mixed vegetables and continue stir-frying 3–5 minutes until vegetables are crisp-tender. If using frozen vegetables, add an extra minute and drain any released water.
6. Add the cooked noodles and pour in the soy sauce. Toss everything together over the heat until well combined and heated through, about 1–2 minutes. Taste and adjust with salt and pepper as needed.
7. Remove from heat and garnish with sliced green onions before serving.

Best ways to enjoy it

Serve this stir fry straight from the pan for casual dinners, or plate it neatly for guests: twist noodles into a shallow bowl and top with shrimp and vegetables for a restaurant look. Pair with:

• A crisp cucumber salad or quick pickled carrots for acidity.
• Steamed edamame or a side of sautéed greens for extra vegetables.
• Lightly toasted sesame seeds or crushed peanuts for texture.

For a fuller meal, add a side of jasmine rice or a crusty baguette; for a lower-carb plate, increase the vegetable ratio and halve the noodles.

Storage and reheating tips

• Refrigerator: Store leftovers in an airtight container for 3–4 days. Let the stir fry cool to room temperature (no more than 2 hours) before refrigerating.
• Freezer: Cooked shrimp and noodle mixtures don’t freeze as well because the texture of shrimp and some noodles can degrade. If you must freeze, portion into freezer-safe containers and consume within 1 month; thaw overnight in the refrigerator before reheating.
• Reheating: Gently reheat in a nonstick skillet over medium heat with a splash of water or broth to loosen the noodles, stirring frequently until heated through. Microwaving is fine for single portions — cover to retain moisture and stir halfway through.

Food safety note: Shrimp should be cooked to an internal opaque color and 145°F if using a thermometer. Discard leftovers kept at room temperature longer than 2 hours.

Helpful cooking tips

• Dry the shrimp with paper towels before cooking to encourage a quick sear and prevent steaming.
• Pre-cut vegetables to a uniform size so they cook evenly. Hard vegetables (carrots, broccoli stalks) go in first; soft ones (bell peppers) later.
• Use high heat and a roomy pan to get quick stir-fry action — overcrowding the pan causes steaming.
• Taste as you go: the soy sauce adds saltiness, so season lightly at first.
• If you prefer a glaze, mix 1 teaspoon cornstarch with 2 tablespoons water and stir into the sauce at the end; simmer briefly to thicken.

Creative twists

• Spicy kick: Add 1 teaspoon chili-garlic sauce or a pinch of red pepper flakes when you add the soy sauce.
• Citrus boost: Finish with a squeeze of lime for brightness.
• Coconut twist: Swap sesame oil for coconut oil and add a tablespoon of coconut aminos for a sweet-savory change.
• Vegetarian swap: Replace shrimp with firm tofu (pressed and pan-fried) or extra edamame for a plant-based protein boost.
• Noodle alternatives: Try brown rice noodles or shirataki noodles for lower carbs; cook according to package directions.

Your questions answered

Q: Can I use frozen shrimp?
A: Yes. Thaw frozen shrimp overnight in the refrigerator or under cold running water in a sealed bag. Pat dry thoroughly before cooking to avoid excess moisture.

Q: How long does this take to make?
A: About 25–35 minutes total: 8–10 minutes to cook noodles and roughly 10–15 minutes for the stir-fry steps.

Q: Is this gluten-free?
A: Only if you use gluten-free high-protein noodles (chickpea that’s certified GF) and replace soy sauce with tamari or coconut aminos. Ensure all processed ingredients are labeled gluten-free.

Q: Can I meal prep this?
A: Yes — store in airtight containers for up to 4 days. Keep sauces separate if you prefer to reheat with a splash of liquid to avoid drying out.

Q: How can I add more veggies without changing cooking time?
A: Thinly slice or grate dense vegetables (like carrots or zucchini) so they cook quickly. Use pre-cut or frozen mixed vegetables for speed.

Conclusion

If you want more shrimp stir fry ideas or a slightly different sauce profile, check out this hoisin-forward Shrimp Stir Fry With Noodles from The Foodie Physician for inspiration. For a faster, sweet-savory alternative that still cooks up in about twenty minutes, see this 20-Minute Honey Garlic Shrimp Stir Fry from Eat Yourself Skinny.

Shrimp Stir Fry with High-Protein Noodles

A quick and satisfying stir fry loaded with shrimp, vegetables, and high-protein noodles, all cooked in one pan for easy cleanup.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Dinner, Main Course

Cuisine Asian, Stir Fry

Servings 4 servings

Calories 450 kcal

Ingredients

  

Main Ingredients

• 1 pound shrimp, peeled and deveined Medium or large shrimp.
• 8 ounces high-protein noodles Chickpea or whole-wheat noodles.
• 2 cups mixed vegetables Bell peppers, broccoli florets, sliced carrots. Frozen mix works too.
• 2 tablespoons soy sauce Use tamari for gluten-free.
• 1 tablespoon sesame oil Can substitute with avocado oil.
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, minced Or 1/4 teaspoon ground ginger.
• Salt and pepper to taste
• Green onions, thinly sliced For garnish.

Instructions

 

Cooking Noodles

• Cook the high-protein noodles according to package instructions. Drain and toss with a little oil to keep them from sticking; set aside.

Stir-Frying

• Heat a large pan or wok over medium-high heat. Add the sesame oil and swirl to coat.
• Add the minced garlic and ginger to the hot oil. Sauté 30–45 seconds until fragrant but not browned.
• Add the shrimp in a single layer. Stir-fry 3–4 minutes, flipping once, until the shrimp turn opaque and pink. Avoid overcooking.
• Toss in the mixed vegetables and continue stir-frying 3–5 minutes until vegetables are crisp-tender.
• Add the cooked noodles and pour in the soy sauce. Toss everything together until well combined and heated through, about 1–2 minutes.
• Taste and adjust with salt and pepper as needed.

Serving

• Remove from heat and garnish with sliced green onions before serving.

Notes

For gluten-free, use certified gluten-free chickpea noodles and tamari. Substitute sesame oil with avocado oil for a neutral flavor. You can also add oyster sauce or hoisin for extra flavor.

Keyword Healthy Recipe, High-Protein Noodles, One-Pan Dinner, Quick dinner, Shrimp Stir Fry