Low Carb Spaghetti Squash Shrimp Scampi – Bright, Garlicky, and Weeknight-Friendly

This shrimp scampi keeps all the lemon-garlic goodness you love, but swaps pasta for roasted spaghetti squash. It’s lighter, lower in carbs, and still incredibly satisfying. The strands of squash soak up butter, garlic, and white wine like a dream, giving you that twirlable feel without weighing you down.

If you’re craving comfort that won’t derail your goals, this is the kind of recipe you keep on repeat. It’s quick enough for a Tuesday, fancy enough for company, and easy to customize.

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Low Carb Spaghetti Squash Shrimp Scampi - Bright, Garlicky, and Weeknight-Friendly

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Spaghetti squash (1 medium, about 3–4 pounds)
• Shrimp (1 pound, large, peeled and deveined)
• Olive oil (2 tablespoons)
• Unsalted butter (3–4 tablespoons)
• Garlic (4–5 cloves, minced)
• Crushed red pepper flakes (optional, 1/4 teaspoon)
• Dry white wine (1/3 cup) or low-sodium chicken broth
• Lemon (1 large, zest and juice)
• Fresh parsley (2–3 tablespoons, chopped)
• Grated Parmesan (optional, for serving)
• Kosher salt and black pepper

Method

 

1. Preheat and prep the squash. Heat your oven to 400°F (200°C). Carefully slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the cut sides with 1 tablespoon olive oil and season with salt and pepper.
2. Roast until tender. Place squash cut side down on a lined baking sheet. Roast 35–45 minutes, until the skin gives when pressed and strands easily pull away with a fork. Set aside to cool slightly.
3. Pat shrimp dry. While the squash roasts, pat the shrimp very dry with paper towels. Season with salt and pepper. Dry shrimp sear better and stay juicy.
4. Sauté the aromatics. In a large skillet, heat 1 tablespoon olive oil and 2 tablespoons butter over medium heat. Add garlic and crushed red pepper flakes. Cook 30–60 seconds, stirring, until fragrant but not browned.
5. Deglaze and reduce. Pour in the white wine (or broth). Simmer 1–2 minutes to reduce slightly. Stir in lemon zest and half the lemon juice.
6. Cook the shrimp. Add shrimp in a single layer. Cook 1–2 minutes per side, just until pink and opaque. Don’t overcook. Transfer shrimp to a plate, keeping the pan sauce in the skillet.
7. Finish the sauce. Swirl in another 1–2 tablespoons butter to emulsify and thicken slightly. Taste and adjust salt, pepper, and lemon.
8. Shred the squash. Use a fork to gently rake the spaghetti squash into strands. If it seems wet, pat with paper towels or briefly sauté it dry in a separate skillet.
9. Toss it all together. Add squash strands to the skillet with the sauce. Toss over low heat until warmed through and coated. Fold in the shrimp and parsley.
10. Finish and serve. Squeeze the remaining lemon juice to taste. Top with a sprinkle of Parmesan if you like. Serve hot with extra parsley and black pepper.

What Makes This Special

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This version delivers the same bold flavors of classic scampi with a fresh, veggie-forward base. You get a crisp bite from perfectly cooked shrimp and tender, slightly sweet squash strands.

The sauce is simple—just butter, olive oil, garlic, and lemon—but tastes restaurant-worthy. Best of all, it feels indulgent while staying low carb and gluten-free.

Shopping List

• Spaghetti squash (1 medium, about 3–4 pounds)
• Shrimp (1 pound, large, peeled and deveined)
• Olive oil (2 tablespoons)
• Unsalted butter (3–4 tablespoons)
• Garlic (4–5 cloves, minced)
• Crushed red pepper flakes (optional, 1/4 teaspoon)
• Dry white wine (1/3 cup) or low-sodium chicken broth
• Lemon (1 large, zest and juice)
• Fresh parsley (2–3 tablespoons, chopped)
• Grated Parmesan (optional, for serving)
• Kosher salt and black pepper

Instructions

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1. Preheat and prep the squash. Heat your oven to 400°F (200°C). Carefully slice the spaghetti squash in half lengthwise and scoop out the seeds.

   Drizzle the cut sides with 1 tablespoon olive oil and season with salt and pepper.

2. Roast until tender. Place squash cut side down on a lined baking sheet. Roast 35–45 minutes, until the skin gives when pressed and strands easily pull away with a fork. Set aside to cool slightly.
3. Pat shrimp dry. While the squash roasts, pat the shrimp very dry with paper towels.

   Season with salt and pepper. Dry shrimp sear better and stay juicy.

4. Sauté the aromatics. In a large skillet, heat 1 tablespoon olive oil and 2 tablespoons butter over medium heat. Add garlic and crushed red pepper flakes.

   Cook 30–60 seconds, stirring, until fragrant but not browned.

5. Deglaze and reduce. Pour in the white wine (or broth). Simmer 1–2 minutes to reduce slightly. Stir in lemon zest and half the lemon juice.
6. Cook the shrimp. Add shrimp in a single layer.

   Cook 1–2 minutes per side, just until pink and opaque. Don’t overcook. Transfer shrimp to a plate, keeping the pan sauce in the skillet.

7. Finish the sauce. Swirl in another 1–2 tablespoons butter to emulsify and thicken slightly.

   Taste and adjust salt, pepper, and lemon.

8. Shred the squash. Use a fork to gently rake the spaghetti squash into strands. If it seems wet, pat with paper towels or briefly sauté it dry in a separate skillet.
9. Toss it all together. Add squash strands to the skillet with the sauce. Toss over low heat until warmed through and coated.

   Fold in the shrimp and parsley.

10. Finish and serve. Squeeze the remaining lemon juice to taste. Top with a sprinkle of Parmesan if you like. Serve hot with extra parsley and black pepper.

How to Store

Store leftovers in an airtight container in the fridge for up to 3 days.

Reheat gently on the stovetop over low heat with a splash of broth or water to loosen the sauce. If microwaving, use short bursts and stir to avoid overcooking the shrimp. Freezing isn’t ideal because squash can get watery and shrimp can turn rubbery after thawing.

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Health Benefits

• Low carb, high satisfaction: Spaghetti squash is naturally low in carbohydrates and calories, with fiber that helps you feel full.
• Lean protein: Shrimp delivers high-quality protein with very little fat, plus key minerals like iodine and selenium.
• Healthy fats: Olive oil adds heart-friendly monounsaturated fats, and a moderate amount of butter boosts flavor and satiety.
• Antioxidants: Garlic, lemon, and parsley bring vitamin C and plant compounds that support overall wellness.
• Gluten-free and lighter on the gut: A great option if you’re avoiding gluten or heavy pastas.

Pitfalls to Watch Out For

• Overcooking shrimp: They turn rubbery fast.

  Pull them as soon as they’re pink and just opaque.

• Watery squash: If the squash releases liquid, your sauce can get thin. Let roasted halves rest, then blot strands or sauté briefly to steam off moisture.
• Burning the garlic: Browned garlic tastes bitter. Keep the heat moderate and stir constantly for under a minute.
• Too much acidity: Lemon is key, but balance matters.

  Start with half the juice and add more to taste.

• Skipping salt: Proper seasoning wakes up the delicate squash and the sauce. Taste as you go.

Recipe Variations

• Garlic-butter only: Skip the wine and use chicken broth or more lemon for brightness.
• Extra veggies: Add quick-sautéed cherry tomatoes, spinach, or asparagus tips to boost color and nutrition.
• Creamy scampi: Stir in 2–3 tablespoons heavy cream or coconut cream at the end for a silkier sauce.
• Spicy kick: Double the red pepper flakes or add a pinch of cayenne.
• Herb swap: Try basil or chives instead of parsley for a different fresh note.
• Dairy-free: Use only olive oil or a dairy-free butter and skip Parmesan.
• Different proteins: Try scallops, chicken breast strips, or sautéed mushrooms for a pescatarian or vegetarian twist.

FAQ

Can I cook the spaghetti squash in the microwave?

Yes. Pierce the squash all over with a fork, microwave 5–6 minutes to soften, then halve, seed, and microwave cut side down with a bit of water for 6–10 more minutes until tender.

Roasting develops more flavor, but microwaving is faster.

What’s the best white wine for scampi?

Use a dry, crisp wine like Sauvignon Blanc, Pinot Grigio, or an unoaked Chardonnay. Cook with something you’d drink, but it doesn’t need to be pricey. If you avoid alcohol, low-sodium chicken broth works well.

How do I know the shrimp are done?

They turn pink, curl into a loose “C,” and look opaque with no translucent centers.

This usually takes 1–2 minutes per side on medium heat.

Can I make this ahead?

You can roast the squash and prep the garlic, parsley, and lemon in advance. Cook the shrimp and finish the sauce just before serving so they stay tender.

Is this keto-friendly?

Yes. It’s naturally low in carbs.

For stricter keto, skip the wine and use broth, and go light on the lemon juice if you track every gram.

What can I use instead of Parmesan?

Try grated Pecorino Romano for a sharper bite, or nutritional yeast for a dairy-free cheesy flavor.

How can I thicken the sauce without flour?

Reduce the wine or broth a bit longer and finish with a pat of butter to emulsify. Tossing with hot squash helps the sauce cling.

Can I use frozen shrimp?

Absolutely. Thaw overnight in the fridge or under cold running water, then pat very dry before cooking.

Why is my squash watery?

It may be slightly under-roasted or holding steam.

Let it rest cut side up after roasting, then blot the strands or sauté them briefly to drive off moisture before tossing with the sauce.

What sides go well with this?

A simple arugula salad, roasted broccoli, or sautéed green beans pair nicely. If you’re feeding mixed eaters, serve with crusty bread on the side.

Final Thoughts

Low Carb Spaghetti Squash Shrimp Scampi brings bright, bold flavor with a light feel that works on any weeknight. The garlic-lemon sauce is simple enough to throw together fast, yet it tastes special every time.

With a few smart tips—don’t overcook the shrimp, season well, and manage moisture—you’ll have a dish that’s both comforting and clean. Keep it classic, or play with the variations to make it your own. Either way, this one earns a permanent spot in the rotation.