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Classic shrimp scampi gets a lighter, brighter makeover in this Healthy Shrimp Scampi. We use olive oil and lemon for a luxurious yet fresh sauce that comes together in one pan in about 20 minutes. It’s the perfect weeknight meal that feels fancy enough for any occasion.

Why You’ll Love This Healthy Shrimp Scampi

Light & satisfying: Olive oil and citrus create a rich, silky sauce without heaviness.
Fast & simple: Ready in 20 minutes with minimal cleanup in one pan.
Versatile base: Great with pasta, zucchini noodles, quinoa, or greens.
Bright flavor: Garlic, white wine, and lemon make a zesty, aromatic sauce.

Ingredients & Tools

450 g large shrimp, peeled and deveined
225 g whole-wheat linguine or spaghetti
3 tbsp extra-virgin olive oil
6 large garlic cloves, minced
1 pinch of red pepper flakes
120 ml dry white wine (like Sauvignon Blanc or Pinot Grigio)
Juice of 1 large lemon
1 lemon, zested
30 g fresh parsley, finely chopped
Sea salt and freshly ground black pepper

Tools: A large skillet or sauté pan, a pot for pasta, tongs, and a microplane or zester.

Notes: Don’t skip the wine—it deglazes the pan and adds flavor. Fresh lemon juice and zest make a brighter finish than bottled.

Nutrition (per serving)

Calories:	415 kcal
Protein:	28 g
Fat:	14 g
Carbs:	45 g
Fiber:	6 g

Serves: 4 | Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes

Before You Start: Tips & Ingredient Notes

Get your shrimp right. I highly recommend using raw, peeled, and deveined shrimp for the best texture and flavor. If they’re frozen, just thaw them completely in the fridge overnight or under cold running water, and be sure to pat them very dry with paper towels. This is the secret to a good sear instead of a steam.
Don’t be shy with the garlic. We’re using six cloves here for a reason—it’s the star of the aromatic base. Mince it finely so it melts into the sauce beautifully. If you press it through a garlic press, you might lose some of that nice texture.
Choose your wine wisely. Use a dry white wine that you’d actually enjoy drinking. The rule of thumb is simple: if it doesn’t taste good in the glass, it won’t taste good in your food. A crisp Sauvignon Blanc or Pinot Grigio works perfectly.
Prep everything in advance. This recipe comes together fast once you start cooking, so having your garlic minced, lemon juiced, and parsley chopped before you turn on the heat will make the process smooth and stress-free.

How to Make Healthy Shrimp Scampi

Step 1: Start by bringing a large pot of generously salted water to a boil for your pasta. Once it’s boiling, add the whole-wheat linguine and cook according to the package directions until al dente. Remember to reserve about a cup of the starchy pasta water before you drain it—this liquid gold will help our sauce cling to every strand later on.

Step 2: While the pasta cooks, let’s work on the shrimp. Pat them thoroughly dry with paper towels and season liberally with salt and pepper. Heat two tablespoons of the olive oil in a large skillet over medium-high heat. When the oil is shimmering, add the shrimp in a single layer. You’ll hear a satisfying sizzle. Cook for just about 1-2 minutes per side, until they’re pink and opaque with a slight golden sear. Don’t overcrowd the pan—cook in batches if needed. Transfer the shrimp to a clean plate; they’ll finish cooking later in the sauce.

Step 3: Reduce the heat to medium and add the remaining tablespoon of olive oil to the same skillet. Add the minced garlic and red pepper flakes. Now, the trick is to cook this for just 30-60 seconds, stirring constantly. You want the garlic to become incredibly fragrant but not take on any color—burnt garlic tastes bitter and will ruin the delicate balance of the sauce.

Step 4: Carefully pour in the white wine and lemon juice. It will bubble and steam up dramatically, which is exactly what you want. Use your wooden spoon to scrape up all the browned, flavorful bits from the bottom of the pan. Let the liquid simmer and reduce by about half, which should take 2-3 minutes. You’ll notice the sharp alcohol smell fading, leaving behind a concentrated, flavorful base.

Step 5: Now, bring it all together. Add the drained pasta and the cooked shrimp back into the skillet, along with most of the chopped parsley and the lemon zest. Toss everything together, adding a splash of the reserved pasta water a little at a time. The starch in the water will help the sauce emulsify and coat the pasta beautifully, making it look glossy and professional. Toss for a minute or two until the shrimp are heated through and everything is perfectly combined.

Step 6: Give the dish a final taste and adjust the seasoning. Does it need another pinch of salt? A crack more black pepper? This is your moment. Once it’s perfect, divide among warm bowls and garnish with the remaining fresh parsley. Serve immediately while it’s piping hot and the aroma is simply irresistible.

Storage & Freshness Guide

Fridge: Store in an airtight container for up to 2 days.
Freezer: Freeze for up to 1 month; thaw in fridge before reheating.
Reviving: Reheat gently on the stovetop with a splash of water or broth.

Serving Suggestions

Complementary Dishes

A simple arugula salad — The peppery bite of fresh arugula dressed with just a squeeze of lemon and a drizzle of olive oil provides a crisp, refreshing counterpoint to the rich, garlicky pasta.
Garlicky sautéed broccolini — Its slight bitterness and crunchy texture make it a fantastic vegetable side that echoes the garlic theme without feeling repetitive.
Crusty whole-grain bread — Honestly, you’ll want something to mop up every last bit of that incredible sauce, and a slice of hearty, crusty bread is the perfect tool for the job.

Drinks

A crisp Sauvignon Blanc — The same wine you used in the recipe will pair flawlessly, complementing the citrus and herbal notes and cutting through the richness cleanly.
Sparkling water with lemon — For a non-alcoholic option, the effervescence is wonderfully palate-cleansing, and the lemon wedge continues the bright flavor profile of the dish.
A light Italian lager — The crisp, clean finish of a cold lager works surprisingly well with the garlic and shrimp, making for a very relaxed and enjoyable meal.

Something Sweet

Lemon sorbet — It’s the ultimate palate cleanser. The intense, sharp citrus flavor feels light and refreshing after the savory scampi, ending the meal on a bright, clean note.
Almond biscotti — Their nutty, crunchy texture and not-too-sweet flavor are perfect for dipping into a cup of espresso, providing a subtle and elegant end to your Italian-inspired feast.
Fresh berry salad with mint — A bowl of mixed berries with a hint of mint and a tiny drizzle of honey is simple, healthy, and feels like a little burst of sunshine.

Top Mistakes to Avoid

Overcooking the shrimp. Shrimp cook in a flash and become rubbery and tough if left on the heat for too long. The trick is to sear them quickly and then let them finish warming through in the sauce at the end. They should be just opaque and curled into a loose “C” shape.
Skipping the step of reserving pasta water. I’ve messed this up before too, and you end up with a sauce that just slides off the pasta. That starchy water is the magic binder that helps the sauce cling to every strand, creating a cohesive, restaurant-quality dish.
Burning the garlic. Garlic goes from golden and fragrant to burnt and bitter in a matter of seconds. Keep the heat at medium after cooking the shrimp and stir constantly. If it burns, it’s best to wipe out the pan and start the sauce over—it really does make that much of a difference.
Crowding the pan when searing the shrimp. If you dump all the shrimp in at once, they’ll steam instead of sear. You want a single layer with a little space between each one to get those beautiful, flavorful browned spots.

Expert Tips

Tip: For an extra layer of flavor, let your peeled shrimp marinate for 15 minutes in a splash of the wine, a squeeze of lemon, and a pinch of salt before you cook them. It adds a subtle depth that permeates the shrimp itself.
Tip: If you want to make this dairy-free, a tablespoon of nutritional yeast stirred in at the end can add a subtle, cheesy umami note that plays really well with the other flavors, without needing any Parmesan.
Tip: To make this ahead, you can prep all the components—cook the pasta (toss it with a little oil to prevent sticking), make the sauce base, and cook the shrimp. Store them separately and then gently reheat the sauce, adding the pasta and shrimp at the last minute to warm through.
Tip: If you’re using zucchini noodles, don’t cook them in the sauce for more than a minute or two, or they’ll release too much water and become soggy. Just toss them in at the very end to heat through and coat with the sauce.

FAQs

Can I make this recipe without wine?
Absolutely! While the wine adds a lovely complexity, you can substitute it with an equal amount of low-sodium chicken or vegetable broth. To mimic the acidity that the wine provides, add an extra tablespoon of fresh lemon juice at the end. The flavor will be slightly different—a bit more straightforward and bright—but still absolutely delicious.

What’s the best way to reheat leftovers?
The best method is gently on the stovetop. Add a splash of water or broth to a skillet over low heat, add the leftover scampi, and cover it. The steam will help reheat it without drying out the shrimp or making the pasta gummy. Stir occasionally until warmed through. I’d avoid the microwave, as it can easily overcook the shrimp.

Can I use frozen shrimp?
You sure can, and it’s often more economical! Just make sure they are fully thawed before you start cooking. The best way is to transfer them from the freezer to the fridge the night before. If you’re short on time, place them in a sealed plastic bag and submerge them in cold water for 30-60 minutes. The most important step is to pat them completely dry.

Is whole-wheat pasta necessary?
It’s not strictly necessary, but it’s a great way to add extra fiber and a nutty flavor that I think complements the dish beautifully. If you prefer regular semolina pasta, that will work perfectly fine. The cooking method and sauce remain exactly the same.

How can I make this spicier?
Easy! The red pepper flakes are your dial for heat. Start with the pinch I recommend, and if you want more kick, simply add more when you cook the garlic. You can also add a few slices of fresh chili pepper for a different kind of heat. Just taste as you go—a little goes a long way.

Healthy Shrimp Scampi

Cost Level $$

Category Shrimp Recipes

Difficulty Medium

Cuisine Italian, mediterranean

Servings 4

Total Time 25 minutes

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Make this easy Healthy Shrimp Scampi with a light lemon-garlic sauce in one pan. Ready in 20 minutes for a delicious weeknight meal. Get the recipe now!

Ingredients

For the main ingredients:

450 g large shrimp (peeled and deveined)
225 g whole-wheat linguine or spaghetti
3 tbsp extra-virgin olive oil
6 large cloves garlic (minced)
1 pinch red pepper flakes
120 ml dry white wine (like Sauvignon Blanc or Pinot Grigio)
1 juice of large lemon
1 lemon (zested)
30 g fresh parsley (finely chopped)
Sea salt and freshly ground black pepper

Instructions

01
Start by bringing a large pot of generously salted water to a boil for your pasta. Once it's boiling, add the whole-wheat linguine and cook according to the package directions until al dente. Remember to reserve about a cup of the starchy pasta water before you drain it—this liquid gold will help our sauce cling to every strand later on.
02
While the pasta cooks, let's work on the shrimp. Pat them thoroughly dry with paper towels and season liberally with salt and pepper. Heat two tablespoons of the olive oil in a large skillet over medium-high heat. When the oil is shimmering, add the shrimp in a single layer. You'll hear a satisfying sizzle. Cook for just about 1-2 minutes per side, until they're pink and opaque with a slight golden sear. Don't overcrowd the pan—cook in batches if needed. Transfer the shrimp to a clean plate; they'll finish cooking later in the sauce.
03
Reduce the heat to medium and add the remaining tablespoon of olive oil to the same skillet. Add the minced garlic and red pepper flakes. Now, the trick is to cook this for just 30-60 seconds, stirring constantly. You want the garlic to become incredibly fragrant but not take on any color—burnt garlic tastes bitter and will ruin the delicate balance of the sauce.
04
Carefully pour in the white wine and lemon juice. It will bubble and steam up dramatically, which is exactly what you want. Use your wooden spoon to scrape up all the browned, flavorful bits from the bottom of the pan. Let the liquid simmer and reduce by about half, which should take 2-3 minutes. You'll notice the sharp alcohol smell fading, leaving behind a concentrated, flavorful base.
05
Now, bring it all together. Add the drained pasta and the cooked shrimp back into the skillet, along with most of the chopped parsley and the lemon zest. Toss everything together, adding a splash of the reserved pasta water a little at a time. The starch in the water will help the sauce emulsify and coat the pasta beautifully, making it look glossy and professional. Toss for a minute or two until the shrimp are heated through and everything is perfectly combined.
06
Give the dish a final taste and adjust the seasoning. Does it need another pinch of salt? A crack more black pepper? This is your moment. Once it's perfect, divide among warm bowls and garnish with the remaining fresh parsley. Serve immediately while it's piping hot and the aroma is simply irresistible.