Delicious & Healthy Baked Shrimp Scampi with Spaghetti Squash: Your Ultimate Low-Carb Pasta Alternative
Baked Shrimp Scampi with Spaghetti Squash is a truly delicious and significantly healthier rendition of the classic scampi. If you’re looking for an easy, flavorful pasta replacement that aligns with dietary plans like the 21 Day Fix, 2B Mindset, and Weight Watchers (WW), then this squash noodles recipe is an absolute must-try!
This post contains affiliate links, sharing products I genuinely love and am obsessed with.
This recipe was originally published in July 2015, but we’ve given it a fresh update with new, beautiful photos and even more helpful information to make your cooking experience even better!
When this recipe first debuted, butter wasn’t a staple on the 21 Day Fix Food list. However, inspiration struck after a visit to my Mother-in-Law’s home in Pensacola. She introduced me to The Bodacious Olive, where I discovered the most exquisite butter-flavored olive oil. My mind immediately started buzzing with ideas for all the rich, buttery dishes I could create without traditional butter.
Shrimp Scampi instantly jumped to the top of that list. And let me tell you, if you’re a fan of shrimp scampi, you absolutely need to make this recipe now!
Table of Contents
The Power of Spaghetti Squash: A Healthy Pasta Alternative
Many people find the idea of eating healthy daunting, especially when it involves giving up beloved comfort foods like pasta. However, spaghetti squash offers a fantastic solution, transforming into delicious, “noodle-like” strands that are both satisfying and incredibly nutritious.
Unlike traditional pasta, which is high in refined carbohydrates, spaghetti squash is naturally low in carbs and packed with dietary fiber. This fiber is key to promoting satiety, helping you feel fuller for longer and preventing overeating. It also aids in digestion and contributes to overall gut health, making it an excellent choice for a balanced diet.
The beauty of spaghetti squash lies in its versatility. It readily absorbs the flavors of whatever sauce it’s paired with, making it an ideal canvas for a rich and savory dish like shrimp scampi. While I initially considered using zoodles (zucchini noodles) for this scampi, spaghetti squash proved to be the superior choice. Its delicate, slightly sweet flavor and unique texture perfectly complement the garlicky, buttery scampi sauce, creating a dish so delightful that you won’t even miss the traditional pasta.
If you need a little guidance on how to properly prepare your spaghetti squash, don’t worry! We’ve got you covered. Check out our comprehensive How to Prep Spaghetti Squash [+ Recipes!] post for lots of helpful tips and tricks to get those perfect squash noodles.
Ingredient Notes & Smart Substitutions for Perfect Scampi
Crafting the perfect Baked Shrimp Scampi with Spaghetti Squash starts with understanding your ingredients. Here’s a deeper dive into what you’ll need and how to make smart substitutions:
- Spaghetti Squash: For this recipe, aim for a medium-sized spaghetti squash. A good squash will feel surprisingly heavy for its size, indicating dense flesh and a good yield of “noodles.” Look for a squash with a firm, unblemished skin.
- Medium Shrimp: To keep your meal prep simple and efficient, we highly recommend purchasing shrimp that are already shelled and deveined. This saves a significant amount of time and effort. Whenever possible, opt for wild-caught shrimp over farmed varieties for superior flavor and quality.
- Butter Flavored Olive Oil or Butter: Good news for those following the 21 Day Fix! Butter is now on the updated food list, giving you more flexibility. You can use traditional butter, butter-flavored olive oil for that specific aroma without the dairy, a vegan butter alternative, or simply regular olive oil. A popular choice is also a half butter/half olive oil blend for richness and flavor.
- Garlic and Shallots: These aromatic ingredients are the heart of any good scampi. Freshly minced garlic and finely diced shallots will provide the best flavor profile. If shallots aren’t available, you can substitute with a small amount of finely diced yellow onion or the white part of a scallion for a milder onion flavor.
- Italian Parsley: Also known as flat-leaf parsley, this herb adds a crucial fresh, vibrant note to the dish. Fresh is always best here to brighten the rich flavors. If you’re in a pinch, dried parsley can be used, but reduce the amount as its flavor is more concentrated.
- Low-Sodium Chicken Broth: Using low-sodium broth allows you to control the overall saltiness of the dish. Feel free to substitute with vegetable broth or a rich chicken or vegetable stock if preferred.
- Lemon Balsamic Vinegar: This ingredient adds a wonderful depth and tang. If you can’t find lemon balsamic vinegar, don’t worry! You can easily substitute it with extra fresh lemon juice for brightness, or use a good quality white balsamic vinegar for similar acidity and a hint of sweetness.
- Breadcrumbs: These provide a delightful texture contrast and a golden crust. You can easily make your own by pulsing about 1/2 slice of gluten-free or whole wheat bread in a blender or food processor until fine. For those aiming to reduce the carb count even further, omitting the breadcrumbs entirely is a perfectly viable and delicious option.
- Grated Parmesan Cheese: For an unparalleled flavor experience, please avoid the pre-grated Parmesan in a canister. Instead, invest in a block of good quality Parmesan cheese and grate it yourself. The difference in flavor, texture, and melting quality is substantial and truly elevates the dish.
How to Make Baked Shrimp Scampi with Spaghetti Squash: An Easy Guide
Creating this flavorful Baked Shrimp Scampi with Spaghetti Squash is remarkably straightforward. Once your spaghetti squash is cooked and your shrimp are marinated, the process involves a simple combination of ingredients in a casserole dish and a quick bake in the oven until the shrimp are perfectly tender. It’s an incredibly easy meal to pull together!
Here’s a step-by-step guide to ensure your scampi turns out perfectly every time:
-
Prepare the Spaghetti Squash
Begin by cooking your spaghetti squash. You have several convenient options for this: use your Instant Pot, Crock Pot, Oven, or Microwave. Whichever method you choose, a crucial tip for creating long, spaghetti-like strands is to cut the squash in half the short way (across the middle), not from end to end. This technique ensures you get those beautiful, long noodles that mimic traditional pasta.
-
Marinate the Shrimp
The marinade is where much of the scampi’s signature flavor develops. In a small, non-reactive bowl (such as stainless steel, ceramic, or glass), whisk together your chosen olive oil (or butter substitute), lemon zest and juice, minced garlic, diced shallots, a tablespoon of fresh parsley, salt, pepper, chicken broth, and lemon balsamic vinegar. Once combined, add your shrimp to this aromatic mixture and let it marinate for at least 20 minutes. This infuses the shrimp with incredible flavor and helps ensure they cook up juicy and tender. Remember, aluminum, cast iron, and copper are reactive metals and should be avoided when marinating with acidic ingredients like lemon juice.
-
Combine Shrimp and Spaghetti Squash Noodles
Once the shrimp has marinated, it’s time to assemble your casserole. Lightly grease a casserole dish with cooking spray or a little olive oil. Spread the cooked spaghetti squash noodles evenly across the bottom of the dish, creating a bed for your shrimp. Next, arrange the marinated shrimp in an even layer over the squash. Sprinkle about one-third of the freshly grated Parmesan cheese over the shrimp and squash mixture. This initial layer of cheese will melt into the dish, adding a lovely depth of flavor.
-
Prepare the Breadcrumb Topping (Optional)
While your casserole is baking, prepare the breadcrumb topping if you choose to include it. This step adds a wonderful, crispy texture. Simply spray a small skillet with olive oil spray and toast the breadcrumbs over medium heat for a few minutes, stirring occasionally, until they turn golden brown and fragrant. Be careful not to burn them!
-
Finish Baking and Serve
Bake the casserole in a preheated oven at 400°F (200°C) for about 20 minutes, or until the shrimp just begin to turn pink and opaque. Shrimp cooks quickly, so avoid overbaking to keep it tender. After this initial cook time, remove the casserole from the oven. Evenly sprinkle the toasted breadcrumbs (if using) and the remaining Parmesan cheese over the top. Return the casserole to the oven for another 5-10 minutes, or until the cheese is melted and bubbly and the breadcrumbs are deeply golden. This final bake crisps the topping beautifully. Once out of the oven, garnish with the remaining fresh parsley for a burst of color and herbaceous flavor before serving immediately.
Baked Shrimp Scampi Spaghetti Squash for Healthy Meal Prep
One of the many reasons I adore this recipe is its incredible versatility for meal prep! This makes healthy eating throughout the week a breeze, whether you’re planning for busy dinners or quick lunches.
You have a couple of excellent options for meal prepping this dish:
- Prep Ahead, Bake Later: You can cook your spaghetti squash and marinate your shrimp in advance. Store them separately in airtight containers in the refrigerator. When you’re ready to eat, simply combine them in a casserole dish, add the cheese, and bake as per the instructions. This method allows for a freshly baked meal with minimal effort on weeknights.
- Bake Ahead, Portion Out: Alternatively, you can fully bake the entire casserole. Once cooled, divide it into individual portions and store them in meal prep containers. These pre-portioned meals can then be easily reheated for delicious and healthy dinners or lunches all week long. The flavors tend to meld even more beautifully overnight!
Beyond its convenience, this recipe boasts a fantastic nutritional profile. It’s naturally low in carbs, making it a great choice for those following ketogenic diets (simply omit the breadcrumbs). It’s also gluten-free, and can easily be made dairy-free friendly by using vegan butter or olive oil and skipping the Parmesan cheese. For those on specific programs, it’s a healthy and compliant option for the 21 Day Fix, 2B Mindset, and WW.
Looking for More Healthy Spaghetti Squash Noodle Recipes?
If you’ve fallen in love with the versatility and health benefits of spaghetti squash, you’re in luck! There are countless ways to incorporate this amazing vegetable into your healthy cooking routine. Explore these other fantastic recipes that utilize spaghetti squash as a delicious and nutritious pasta alternative:
- 21 Day Fix Spaghetti Squash Lasagna
- 21 Day Fix Instant Pot Beef Bolognese with Spaghetti Squash
- 21 Day Fix Greek Spaghetti Squash Boats {Gluten-free}
- 21 Day Fix Simple Spaghetti Squash with Meat Sauce {Crock Pot/Instant Pot}
- 21 Day Fix Spaghetti Squash Fra Diavolo | The Foodie and The Fix
Shrimp Scampi with Spaghetti Squash Recipe
Nancylynn
4
servings
Pin Recipe
25
mins
25
mins
Ingredients
- 1 medium spaghetti squash cooked and shredded
- 1 1/4 lbs shrimp
- 1 tablespoon + 1 teaspoon butter flavored olive oil butter, vegan butter, or olive oil
- Juice of 1 lemon
- Zest of 1 lemon
- 4 cloves garlic minced
- ¼ shallot diced
- 2 tablespoons fresh Italian parsley diced
- 1 teaspoon sea or Himalayan salt
- ½ teaspoon fresh ground black pepper
- 2/3 cup organic low-sodium chicken broth
- 1 tablespoon Lemon Balsamic Vinegar optional – you can sub with extra lemon juice or regular balsamic
- 1/2 slice gluten free or whole wheat bread pulsed in blender to make bread crumbs (optional)
- 2/3 cup good Parmesan cheese divided
Instructions
-
In a medium bowl, whisk together the olive oil, lemon zest and juice, garlic, shallots, 1 T parsley, salt, pepper, chicken broth and vinegar. Add shrimp and let sit for 20 min.
-
Spray a casserole dish with cooking spray and cover the bottom with the cooked spaghetti squash.
-
Pour the shrimp mixture over the top of the squash. Sprinkle with 1/3 of the Parmesan cheese.
-
Bake at 400 deg. for 20 min or until the shrimp start to turn pink.
-
If using the breadcrumbs, spray a small pan with olive oil spray and toast the breadcrumbs on medium heat for a few minutes until browned.
-
Sprinkle casserole pan with breadcrumbs and the remaining cheese and bake for another 5-10 min.
-
Remove from the oven and sprinkle the remaining parsley over the top.
Video
Notes
WW: 4 points (per serving)
Nutrition
Carbohydrates: 22g
Protein: 37g
Fat: 10g
Saturated Fat: 4g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 4g
Trans Fat: 0.01g
Cholesterol: 240mg
Sodium: 1087mg
Potassium: 720mg
Fiber: 4g
Sugar: 8g
Vitamin A: 599IU
Vitamin C: 9mg
Calcium: 361mg
Iron: 2mg
Tried this Recipe? Tag me Today!
Tag @confessionsofafitfoodie on Instagram and hashtag it #confessionsofafitfoodie!
This Baked Shrimp Scampi with Spaghetti Squash proves that healthy eating doesn’t mean sacrificing flavor or satisfaction. Enjoy this vibrant, low-carb dish knowing you’re nourishing your body with delicious ingredients. Happy cooking!