Heart Healthy Shrimp Spaghetti Squash

(5.0)
By Judy Capodanno
Updated 1/23/2026
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic
Heart Healthy Shrimp Spaghetti Squash
Photo Credit: Baldwin Publishing Staff Photographer

If you are looking for a satisfying low-carb pasta alternative, you'll love this recipe featuring  lemon juice, fresh herbs and succulent shrimp. This dish perfectly captures the bright, Mediterranean flavors of a classic scampi while staying heart-healthy and diabetic-friendly.

Crushed red pepper turns up the heat in this gluten-free spaghetti squash recipe, making it a vibrant choice for a quick weeknight dinner. Whether you're craving a light seafood meal or a nutrient-dense vegetable base, this recipe delivers on both flavor and nutrition.

Find more low carb recipe inspiration here.

Total Time
75 minutes
Servings
4
Calories
182

What Makes This Heart Healthy Shrimp Spaghetti Squash Healthy

This recipe swaps traditional refined grain pasta for fiber-rich spaghetti squash, significantly lowering the carbohydrate count and glycemic load. Paired with lean shrimp and heart-healthy olive oil, it provides a high-protein, nutrient-dense meal that supports cardiovascular wellness.

Key Health Highlights

  • Low-Carb Pasta Alternative: Spaghetti squash is naturally low in calories and carbohydrates, making it an excellent choice for blood sugar management.
  • Lean Protein Source: Shrimp provides high-quality protein and essential minerals like selenium and zinc without the saturated fat found in red meats.
  • Heart-Healthy Fats: Using olive oil as the primary fat source provides monounsaturated fatty acids known to support healthy cholesterol levels.
  • Antioxidant-Rich Herbs: Fresh basil and parsley add more than just flavor; they provide vitamins A, C, and K, along with anti-inflammatory properties.
  • Low Sodium Potential: By using fresh garlic, lemon juice, and red pepper flakes, this dish achieves bold flavor with minimal added salt.
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FAQs About Shrimp Spaghetti Squash

The squash is ready when the skin is easily pierced with a knife and the flesh pulls away into long, spaghetti-like strands with a fork.

Yes! Thaw them completely and pat them dry with paper towels before sautéing to ensure they sear properly rather than steaming.

Squash can become watery if overcooked. To prevent this, salt the squash halves 15 minutes before roasting to draw out moisture, then pat dry before putting them in the oven.

We don't recommend freezing the cooked squash as the texture becomes very mushy upon thawing. The shrimp, however, can be frozen in the sauce separately.

More Healthy Seafood Dinners

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Enjoy these savory recipes that use veggies and whole grains to create a filling, satisfying meal.

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Ingredients

Recipe yields 4 servings

Helpful How-To Video

Directions

  1. Step 1

    Preheat oven to 400°. Line a baking sheet with foil. Carefully slice spaghetti squash down the middle and remove seeds with a spoon. Coat both halves of spaghetti squash with 1 tablespoon of the olive oil, 1/8 tsp of the salt and black pepper to taste. Place cut side down on prepared baking sheet and bake for 40 minutes, or until fully cooked. Let cool. With a fork, separate the squash into "strands" and transfer

  2. Step 2

    In a large skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Add the garlic and sauté about 1 minute. Add wine or broth, remaining 1/8 teaspoon salt, red-pepper flakes and black pepper to taste and bring to a simmer. Let the liquid reduce by half, about 2 minutes.

  3. Step 3

    Add the shrimp and sauté until they just turn pink, about 2 to 4 minutes. Stir in the lemon juice, basil and parsley and serve over spaghetti squash. Garnish with additional parsley.

Nutrition Facts

Serving Size:
1 cup

182
Calories
5
g
Fat
172
mg
Cholesterol
325
mg
Sodium
8
g
Carbs
0
g
Sat. Fat
2
g
Fiber
24
g
Protein
3
g
Sugars

Alternative Cooking Methods

  • Air Fryer Squash: To save time, air fry the squash halves at 375°F for 20–25 minutes. This creates a slightly firmer "al dente" texture for the strands.
  • Microwave Method: For the fastest prep, microwave squash halves cut-side down in a baking dish with 1/2 inch of water for 10–12 minutes until tender.
  • Grilled Shrimp: For a smoky flavor, thread the shrimp onto skewers and grill for 2 minutes per side instead of sautéing them in the skillet.

Serving & Storage Tips

  • Serving: Serve immediately while the shrimp is tender. For a beautiful presentation, serve the shrimp and sauce directly inside the roasted squash shells.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days.
  • Reheating: To avoid soggy squash, reheat in a skillet over medium heat until just warmed through. Avoid the microwave if possible, as it can cause the squash to release excess water.

Serving and Flavor Variations:

  • Creamy Shrimp Spaghetti Squash: Stir in 2 tablespoons of light cream cheese or Greek yogurt at the very end of Step 2 for a richer, velvety sauce.
  • Spaghetti Squash Shrimp Parmesan: Top the finished dish with a sprinkle of part-skim mozzarella or a tablespoon of freshly grated Parmesan cheese.
  • Veggie-Loaded: Add sautéed cherry tomatoes, baby spinach, or broccoli florets to the skillet along with the garlic to increase the fiber and color of the dish.

Ingredient Substitutions

If you prefer not to cook with wine, substitute with an equal amount of low-sodium chicken or vegetable broth mixed with a teaspoon of white wine vinegar.

This recipe works beautifully with other lean proteins like bay scallops or thinly sliced chicken breast.

If fresh basil or parsley aren't available, use 1 teaspoon of dried herbs for every tablespoon of fresh called for in the recipe.

Omit the crushed red pepper flakes for a mild version, or double them if you prefer a "fra diavolo" style kick.

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