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A lightning-fast, one-pan dinner that tastes like take-out but keeps your macros in check. Tender shrimp, crisp-tender broccoli, and a silky, protein-boosted sauce come together in under 20 minutes—no heavy cream, no butter, and absolutely no compromise on flavor.
Ingredients You'll Need
Great stir-fry starts with great shopping. Below are the star players, plus the science-y (but painless) swaps that keep calories low while satisfaction stays sky-high.
- Raw shrimp (26–30 ct): I buy mine peeled, deveined, and tail-off for speed. Thaw overnight in the fridge or 15 min in cold water. Swap: scallops or cubed chicken breast; add 2 min cook time if poultry.
- Broccoli florets: Buy two crowns and break them into bite-size pieces—smaller pieces sear faster and grab more sauce. Frozen works; microwave 1 min to remove frost so they don’t waterlog the pan.
- Greek yogurt, plain 0%: The protein-rich stand-in for heavy cream. It must be at room temp when added or it will curdle. Swap: light coconut yogurt for dairy-free.
- Low-sodium chicken broth: Adds savoriness without the salt bomb. Vegetable broth is fine; skip “no-salt” varieties—they taste flat.
- Cornstarch: Just 2 tsp thicken the sauce to that take-out gloss. Arrowroot or potato starch 1:1.
- Lite soy sauce / tamari: Essential umami. Coconut aminos cut sodium further but add 1 g sugar per serving.
- Toasted sesame oil: A teaspoon is all you need for nutty aroma; drizzle at the end for max impact.
- Fresh garlic & ginger: Pre-minced tubes are acceptable in a hurry—use 1.5× volume.
- Crushed red-pepper flakes: Heat balances the creamy sauce; scale to taste.
- Neutral oil (avocado/spray): High-smoke-point keeps the sear quick and prevents the yogurt from picking up scorched flavors.
Why This Recipe Works
- Calorie-smart: 215 calories per cup thanks to yogurt instead of cream.
- 30 g protein: Shrimp plus yogurt give you muscle-building power.
- One pan: Less dishes, more Netflix time.
- Weeknight fast: Dinner on the table in 18 minutes flat.
- Meal-prep hero: Reheats like a dream, no rubbery shrimp.
- Kid-approved: Creamy, mild, and secretly veggie-loaded.
- Gluten-free option: Swap tamari + certified GF stock.
How to Make Low Calorie Creamy Shrimp And Broccoli Stir Fry
Mise en Place
Pat shrimp dry with paper towels—moisture is the enemy of sear. Whisk Greek yogurt, broth, cornstarch, soy sauce, and sesame oil in a jug; let it stand on the counter to lose its chill.
Hot Pan, Quick Sear
Heat a 12-inch non-stick or carbon-steel skillet over medium-high until a drop of water skitters. Lightly coat with avocado oil spray. Add shrimp in a single layer; cook 60-90 sec per side until just pink. Transfer to a bowl—they’ll finish cooking later.
Aromatics & Broccoli
Lower heat to medium. Add 1 tsp oil, garlic, ginger, and pepper flakes; stir 20 sec until fragrant but not browned. Tip in broccoli plus 2 Tbsp water, cover, and steam 3 min until bright green and crisp-tender.
Create the Creamy Sauce
Give the yogurt mixture a quick re-whisk (cornstarch settles). Pour into the pan; increase heat to medium-high. Stir continuously as the sauce thickens and turns glossy, about 2 min. Do not let it boil violently or the yogurt may split.
Reunite Shrimp & Sauce
Return shrimp (and any juices) to the pan; toss 30-60 sec until everything is coated and shrimp are opaque throughout. Taste and adjust soy or chili.
Serve & Garnish
Sprinkle with sesame seeds and sliced scallions. Spoon over cauliflower rice, steamed brown rice, or slurp straight from the pan—no judgment.
Expert Tips
Room-Temp Yogurt
Pull it from the fridge before you start prep. Cold yogurt hitting a hot pan equals curdled sauce and sad face.
Dry Shrimp = Sear
A 10-second paper-towel press removes surface water, promoting caramelization instead of steam.
Don't Overcook
Shrimp turn rubbery after 3 min total. Err on the side of under-done; carry-over heat finishes them.
Double the Sauce
Feeding rice lovers? Increase broth & yogurt by 50% and bump cornstarch to 1 Tbsp.
Flash Freeze Portions
Spread cooled stir-fry on a sheet pan; freeze 1 hr, then bag. Reheat directly in a skillet with a splash of broth.
Color Pop Veg
Toss in red bell strips or snow peas during the last 2 min for rainbow appeal and extra vitamin C.
Variations to Try
- Spicy Sriracha Swirl: Whisk 1 tsp sriracha into the sauce and garnish with lime zest.
- Mediterranean Twist: Swap soy for lemon juice, add oregano, and finish with feta crumbles.
- Keto-Friendly: Replace cornstarch with ½ tsp xanthan gum; serve over zucchini noodles.
- Peanut-Coconut: Sub 2 Tbsp light coconut milk for 2 Tbsp broth and stir in 1 Tbsp powdered peanut butter.
- Veggie Boost: Fold in 2 cups baby spinach at the end; wilts in 30 seconds and adds iron.
Storage Tips
Refrigerator: Cool completely, transfer to airtight glass, and refrigerate up to 4 days. The sauce may separate; revive with a splash of broth and gentle reheat in a skillet over medium, 3-4 min.
Freezer: Portion into silicone muffin cups, freeze solid, then pop out and bag. Keeps 2 months without texture loss. Thaw overnight in the fridge or microwave on 50% power.
Make-Ahead: Chop broccoli and aromatics up to 3 days ahead; store in a zip-bag with a paper towel to absorb moisture. Mix sauce the night before and leave it on the lowest fridge shelf so it warms faster on the counter.
Frequently Asked Questions
Low Calorie Creamy Shrimp And Broccoli Stir Fry
Ingredients
Instructions
- Prep the sauce: Whisk yogurt, broth, cornstarch, soy sauce, and sesame oil in a jug; set aside to come to room temp.
- Sear shrimp: Heat a large non-stick skillet over med-high. Spray with oil. Add shrimp; cook 1 min per side until just pink. Remove to plate.
- Aromatics: Lower to medium. Add 1 tsp oil, garlic, ginger, pepper flakes; cook 20 sec.
- Steam broccoli: Add broccoli plus 2 Tbsp water, cover, 3 min.
- Thicken sauce: Re-whisk the yogurt mix; pour into pan. Increase heat to med-high; stir 2 min until glossy.
- Finish: Return shrimp; toss 30-60 sec. Garnish and serve hot.
Recipe Notes
Keep the yogurt at room temperature to prevent curdling. Store leftovers airtight up to 4 days or freeze 2 months.
