Healthy Spaghetti Squash Shrimp Scampi Recipe in 30 Minutes

Name: Healthy Spaghetti Squash Shrimp Scampi Recipe in 30 Minutes
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Cuisine: American
Ingredients: 1 medium spaghetti squash (about 2-3 pounds), cut in half and seeds removed; 1 pound large shrimp, peeled and deveined (fresh or frozen); 2 tablespoons olive oil, extra virgin preferred; 3 tablespoons unsalted butter; 5 cloves garlic, minced; 1/4 cup dry white wine (optional); 1/4 teaspoon red pepper flakes (optional); 1 tablespoon lemon juice, freshly squeezed; 2 tablespoons parsley, chopped; Salt and black pepper, to taste

Posted on November 15, 2025

healthy spaghetti squash shrimp scampi - featured image

Jump to Recipe·Print Recipe

The buttery, garlicky aroma of shrimp scampi is enough to make anyone’s mouth water. But what if I told you that you can enjoy all that rich flavor while keeping things light and healthy? Enter my Healthy Spaghetti Squash Shrimp Scampi recipe! It’s a low-carb twist on the classic dish, swapping pasta for tender spaghetti squash and packing a protein punch with juicy shrimp. Perfect for a quick dinner or meal prep, this recipe is ready in just 30 minutes and satisfies every craving without the guilt.

I first discovered spaghetti squash years ago when I was searching for ways to cut back on carbs without sacrificing the joy of pasta. And let me tell you, once I paired it with a simple, garlicky shrimp scampi, I was hooked. This dish has become my go-to for weeknights when I want something easy, flavorful, and good for me. Trust me, you’ll love it as much as I do!

Why You’ll Love This Recipe

Quick and Easy: Ready in just 30 minutes, this recipe is perfect for busy weeknights.
Healthy and Low-Carb: Spaghetti squash is the ultimate pasta alternative, keeping this dish light and packed with nutrients.
Simple Ingredients: You probably have most of these pantry staples already on hand.
Versatile: Serve it for dinner, meal prep for lunches, or impress guests with this delicious twist on classic shrimp scampi.
Unbelievably Delicious: The garlic-butter sauce combined with the tender squash and juicy shrimp is a flavor explosion you won’t forget.

What makes this recipe stand out is how effortlessly it balances indulgence and health. You’ll get all the buttery, garlicky goodness of shrimp scampi without the heaviness of traditional pasta. Plus, spaghetti squash adds a slightly sweet, nutty flavor that pairs beautifully with the shrimp. It’s comfort food, but smarter!

What Ingredients You Will Need

This recipe uses simple, wholesome ingredients to create a dish that’s bursting with flavor without being fussy. Here’s what you’ll need:

1 medium spaghetti squash: Cut in half and seeds removed (about 2-3 pounds).
1 pound large shrimp: Peeled and deveined (fresh or frozen).
2 tablespoons olive oil: Extra virgin preferred for flavor.
3 tablespoons unsalted butter: Adds richness to the sauce.
5 cloves garlic: Minced (adjust to taste).
1/4 cup dry white wine: Optional but adds depth to the sauce.
1/4 teaspoon red pepper flakes: Optional for a subtle kick.
1 tablespoon lemon juice: Freshly squeezed for brightness.
2 tablespoons parsley: Chopped for garnish.
Salt and black pepper: To taste.

If you’re looking to make substitutions, you can swap olive oil for avocado oil or skip the wine and use chicken broth instead. For a dairy-free option, use a plant-based butter substitute.

Equipment Needed

Here’s what you’ll need to make this recipe:

Sharp knife: To cut the spaghetti squash in half safely.
Spoon: For scooping out the seeds.
Baking sheet: To roast the squash.
Large skillet: For cooking the shrimp scampi.
Tongs: Handy for tossing the shrimp and sauce.
Fork: To shred the spaghetti squash into strands.

If you don’t have a baking sheet, you can use a casserole dish for roasting. And if you’re short on time, a microwave can be used to cook the spaghetti squash instead.

Preparation Method

Follow these simple steps to make your Healthy Spaghetti Squash Shrimp Scampi:

Prepare the spaghetti squash: Preheat your oven to 400°F (200°C). Cut the squash in half lengthwise and scoop out the seeds. Drizzle olive oil over the cut sides, then season with salt and pepper. Place the squash halves cut-side down on a baking sheet and roast for 25-30 minutes, or until tender.
Cook the shrimp: While the squash is roasting, heat 1 tablespoon of olive oil and 2 tablespoons of butter in a large skillet over medium heat. Add the minced garlic and sauté for 30 seconds until fragrant. Toss in the shrimp and cook for 2-3 minutes per side, or until they turn pink.
Make the sauce: Once the shrimp are cooked, remove them from the skillet and set aside. Add the white wine to the skillet, scraping up any browned bits, and let it simmer for 2 minutes. Stir in the remaining tablespoon of butter, red pepper flakes, lemon juice, and parsley. Adjust seasoning with salt and pepper.
Shred the squash: Use a fork to scrape the flesh of the roasted spaghetti squash into strands. Transfer the squash to the skillet and toss with the sauce until well-coated.
Combine and serve: Add the cooked shrimp back to the skillet and toss to combine. Serve immediately, garnished with extra parsley and a lemon wedge if desired.

Pro tip: If your squash is watery after roasting, just blot it with a paper towel before tossing it with the sauce.

Cooking Tips & Techniques

Here are some helpful tips to make sure your spaghetti squash shrimp scampi turns out perfectly:

Don’t overcook the shrimp: They become rubbery if cooked too long. Watch for them to turn opaque and pink.
Season generously: Spaghetti squash can be a little bland on its own, so don’t skimp on the salt, pepper, and garlic.
Use fresh ingredients: Fresh garlic, lemon juice, and parsley make a big difference in flavor.
Microwave shortcut: If you’re short on time, microwave the squash for 8-10 minutes instead of roasting.
Watch the sauce consistency: If it’s too thin, let it simmer longer; if too thick, add a splash of broth.

Remember, cooking is all about adjusting to your preferences. Taste as you go!

Variations & Adaptations

Here are some ways to customize this recipe:

Low-fat option: Reduce the butter to 1 tablespoon and use chicken broth instead of white wine.
Spicy twist: Double the red pepper flakes or add a dash of cayenne.
Vegetarian version: Swap shrimp for sautéed mushrooms or roasted chickpeas.
Seasonal swap: Use zucchini noodles in place of spaghetti squash during summer months.
Gluten-free and dairy-free: Use plant-based butter and skip the wine for a fully allergen-friendly dish.

My personal favorite? Adding a sprinkle of Parmesan cheese on top for an extra layer of flavor!

Serving & Storage Suggestions

Here’s how to serve and store your dish:

Serving: Serve immediately while warm. Pair with a light green salad or roasted veggies. A crisp white wine, like Sauvignon Blanc, complements the flavors perfectly.
Storage: Store any leftovers in an airtight container in the fridge for up to 3 days.
Reheating: Warm leftovers in a skillet over medium heat or microwave in 30-second intervals until heated through.
Freezing: Freeze the cooked spaghetti squash and shrimp separately for up to 1 month. Thaw overnight in the fridge before reheating.

The flavors deepen as the dish sits, making leftovers even tastier!

Nutritional Information & Benefits

This recipe is packed with healthy benefits:

Calories: Approximately 250 per serving.
High-protein: Shrimp is an excellent source of lean protein.
Low-carb: Spaghetti squash keeps this dish light and suitable for keto or paleo diets.
Rich in vitamins: Squash provides vitamin C and antioxidants, while garlic offers immune-boosting properties.
Allergen note: Contains shellfish and dairy. Substitutions are available to accommodate allergies.

Enjoy a delicious meal that’s as nourishing as it is flavorful!

Conclusion

This Healthy Spaghetti Squash Shrimp Scampi recipe is proof that comfort food can be good for you. It’s quick, easy, and customizable, making it perfect for any occasion. Whether you’re watching carbs or just looking for a fresh take on a classic dish, this recipe will become a regular in your rotation. Give it a try and let me know how you like it!

I’d love to hear your thoughts—leave a comment below with your favorite adaptations or share this recipe with your friends. Happy cooking!

FAQs

Can I use frozen shrimp?

Yes! Just thaw them in the fridge or under cold running water before cooking.

What if I don’t have spaghetti squash?

Try zucchini noodles or even roasted cauliflower rice as a substitute.

What can I use instead of white wine?

Chicken broth works beautifully and keeps the dish alcohol-free.

Can I make this recipe ahead of time?

Yes! Roast the squash and cook the shrimp ahead, then assemble and reheat when ready to serve.

Is this recipe keto-friendly?

Absolutely! It’s low in carbs and high in protein, perfect for keto diets.

Pin This Recipe!