Shrimp Scampi Spaghetti Squash: The Low-Carb Showstopper That Tastes Like a Cheat Meal

Forget white tablecloths and $28 pastas. This is the weeknight flex: buttery, garlicky shrimp scampi wrapped around golden strands of roasted spaghetti squash. It’s bright, it’s bold, it’s the kind of dish that makes you feel like you hacked dinner.

Zero guilt, maximum flavor, and a prep time that won’t hijack your evening. You’ll get restaurant-level results with supermarket ingredients and a skillet that doesn’t judge you.

What Makes This Special

This isn’t “diet food.” It’s a strategic upgrade. You get all the citrusy, garlicky, buttery luxury of classic scampi, but the pasta swap to spaghetti squash brings fiber, nutrients, and a lighter bite that lets the shrimp shine.

The squash acts like a flavor sponge, soaking up lemon, wine, and garlic in a way regular pasta can’t. Plus, you get texture—al dente strands with juicy shrimp and a silken sauce. It’s a win for your taste buds and your energy levels.

What You’ll Need (Ingredients)

• 1 medium spaghetti squash (about 2.5–3 pounds)
• 2 tablespoons olive oil, divided
• 1 pound large shrimp, peeled and deveined (tails on or off)
• 4 tablespoons unsalted butter
• 5 cloves garlic, finely minced
• 1/4–1/3 cup dry white wine (or low-sodium chicken broth)
• Zest of 1 lemon
• 2–3 tablespoons fresh lemon juice
• 1/4 teaspoon red pepper flakes (optional, to taste)
• 1/4 cup chopped fresh parsley
• Kosher salt and freshly ground black pepper, to taste
• Optional: 1/4 cup grated Parmesan or Pecorino Romano
• Optional garnish: extra lemon wedges

Step-by-Step Instructions

1. Roast the squash. Preheat oven to 400°F (205°C).

   Halve the spaghetti squash lengthwise, scoop seeds, and rub cut sides with 1 tablespoon olive oil. Season with salt and pepper. Place cut-side down on a lined sheet and roast 35–45 minutes until the skin yields to pressure and strands pull easily with a fork.

2. Let it cool and shred. Flip squash cut-side up and cool 5–10 minutes.

   Use a fork to rake the flesh into long strands. Keep them in the shell or transfer to a bowl. Taste and season with a pinch of salt if needed.

3. Pat the shrimp dry. This is non-negotiable.

   Dry shrimp sear better and don’t steam. Season with salt and pepper.

4. Sear the shrimp. Heat a large skillet over medium-high with 1 tablespoon olive oil and 1 tablespoon butter. Add shrimp in a single layer.

   Cook 1–2 minutes per side until just opaque and lightly browned. Remove to a plate.

5. Build the scampi base. Lower heat to medium. Add remaining butter.

   Stir in garlic and cook 30–45 seconds until fragrant but not browned. Add red pepper flakes if using.

6. Deglaze like a pro. Pour in the white wine, scraping up browned bits. Simmer 1–2 minutes to reduce slightly.

   Add lemon zest and juice. Taste; adjust salt and pepper.

7. Marry the strands and sauce. Add the spaghetti squash to the skillet and toss to coat. If using, sprinkle in Parmesan for body and a lightly creamy finish.

   Add a splash of water if it needs loosening.

8. Finish with shrimp and herbs. Return shrimp to the pan along with parsley. Toss gently 30–60 seconds to warm through without overcooking. You’re looking for glossy, well-coated strands.
9. Plate and flex. Serve in bowls or pile back into the squash shells for a fun presentation.

   Garnish with more parsley and lemon wedges. Eat immediately while it’s saucy and hot.

Storage Instructions

• Fridge: Store leftovers in an airtight container up to 3 days. The squash will release a bit of moisture; just reheat gently to re-emulsify the sauce.
• Reheat: Warm in a skillet over medium-low with a teaspoon of water or butter until hot.

  Microwave works in a pinch, but stir halfway for even heating.

• Freezer: Not ideal. Shrimp can turn rubbery and squash gets watery post-freeze. If you must, freeze the sauce and cook the shrimp/squash fresh.

Nutritional Perks

• High protein, lower carbs: Shrimp delivers lean protein while spaghetti squash replaces heavy pasta with a lighter base.
• Micronutrient boost: Squash brings fiber, vitamin C, and B vitamins; parsley adds vitamin K and freshness.
• Smart fats: Butter and olive oil provide flavor and satiety.

  Balance is the game—not austerity.

• Calorie-savvy: You get generous volume for relatively few calories, so you’re full without the food coma. FYI, that’s a lifestyle upgrade.

Don’t Make These Errors

• Skipping the shrimp pat-down: Wet shrimp won’t sear. They’ll steam, go pale, and cry silent tears.

  Dry them first.

• Browned garlic = bitter sauce: Garlic goes from fragrant to acrid fast. Keep heat moderate and stir.
• Overcooking the squash: Mushy strands won’t hold sauce. Roast until tender but still distinct when shredded.
• Flat flavors: Scampi needs acid and salt.

  Taste and adjust lemon and seasoning at the end. Don’t be shy.

• Skimping on reduction: If you don’t simmer the wine/broth, the sauce won’t cling. Reduce briefly for body.

Variations You Can Try

• Garlic-basil upgrade: Swap parsley for basil and add a spoon of pesto at the end for herby richness.
• Spicy Calabrian twist: Use Calabrian chili paste instead of red pepper flakes for a smoky heat.
• Creamy scampi: Stir in 2–3 tablespoons heavy cream or coconut cream after reducing the wine for a velvety sauce.
• Veg boost: Add halved cherry tomatoes and baby spinach to the pan before the squash; cook until just wilted.
• Lemon-caper punch: Toss in 1–2 tablespoons drained capers for briny pop and extra zip.
• Dairy-free: Use all olive oil and a knob of dairy-free butter; finish with nutritional yeast instead of Parmesan.
• Surf and turf: Add crispy pancetta or bacon bits for smoky depth.

  Not traditional—just delicious.

FAQ

Can I use frozen shrimp?

Yes. Thaw overnight in the fridge or under cold running water, then pat very dry. Frozen shrimp are great value and cook up perfectly if you don’t crowd the pan.

What can I use instead of wine?

Low-sodium chicken broth works well.

Add an extra teaspoon of lemon juice to mimic wine’s acidity, and reduce as directed.

How do I pick a good spaghetti squash?

Choose one that feels heavy for its size with firm, matte skin and no soft spots. A dry, brown stem is a good sign. Avoid cracks or glossy skin.

Can I make it ahead?

Roast and shred the squash up to 3 days ahead.

Cook shrimp and sauce fresh for best texture. Assembly takes minutes—great for meal prep IMO.

How do I keep the sauce from separating?

Don’t boil aggressively once the butter is in. Keep heat moderate, toss continuously, and add a splash of warm water if it looks greasy rather than glossy.

Is this keto-friendly?

Mostly, yes.

Keep wine minimal or swap for broth, and skip the Parmesan if you’re tracking closely. Carbs are primarily from the squash.

What size shrimp works best?

Large or extra-large (16–26 per pound) balance quick cooking with juicy texture. Smaller shrimp can overcook easily and get lost in the strands.

In Conclusion

Shrimp Scampi Spaghetti Squash gives you the bold, garlicky punch you crave with a lighter, brighter backbone.

It’s fast enough for Tuesday, impressive enough for guests, and flexible enough to match whatever’s in your pantry. Keep the technique tight—dry shrimp, gentle garlic, quick reduction—and you’ll nail it every time. Serve it hot, squeeze extra lemon, and enjoy the kind of “healthy” dinner that doesn’t taste like compromise.