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This Shrimp Spaghetti Squash is a light yet deeply satisfying meal that pairs sweet roasted squash with garlicky shrimp and a vibrant tomato sauce. It’s quick enough for weeknights but impressive for guests. You’ll love how the tender squash strands and juicy shrimp come together in this healthy, flavorful dish.

Recipe Overview

Why You’ll Love This Shrimp Spaghetti Squash

Light & satisfying: Spaghetti squash offers a pasta-like experience without heavy carbs.
Irresistible flavors: Sweet squash, savory shrimp, and herby tomato sauce create a comforting blend.
Quick & easy: Mostly hands-off roasting and fast-cooking shrimp mean dinner is ready in under an hour.
Endlessly adaptable: Swap sauces or add extra veggies to suit your taste.

Ingredients & Tools

1 medium spaghetti squash (about 2–2.5 lbs)
1 lb raw shrimp, peeled and deveined
3 tbsp olive oil, divided
1 medium yellow onion, finely chopped
4 garlic cloves, minced
1 (14.5 oz) can diced tomatoes, undrained
1/4 cup dry white wine (like Sauvignon Blanc) or vegetable broth
1 tsp dried oregano
1/2 tsp red pepper flakes (optional, for heat)
1/4 cup fresh parsley, chopped
2 tbsp fresh basil, chopped
To taste salt and black pepper
For serving grated Parmesan cheese and lemon wedges

Tools: Baking sheet, sharp chef’s knife, large skillet, mixing bowls, fork for shredding squash

Notes: Use raw (not pre-cooked) shrimp for juiciness and flavor absorption. A splash of white wine adds brightness—don’t skip it if possible.

Nutrition (per serving)

Calories:	285 kcal
Protein:	22 g
Fat:	11 g
Carbs:	22 g
Fiber:	5 g

Serves: 4 | Prep Time: 15 minutes | Cook Time: 45 minutes | Total Time: 60 minutes

Before You Start: Tips & Ingredient Notes

Choosing your spaghetti squash. Look for a squash that feels heavy for its size with a firm, pale yellow rind free of soft spots. A heavier squash usually means more moisture and better “noodle” yield.
Don’t overcrowd the baking sheet. Giving the squash halves enough space allows steam to escape, which helps them roast and caramelize instead of steam. This is key for getting those perfect, separate strands.
Pat your shrimp completely dry. This is a simple step, but it’s crucial for getting a nice sear on the shrimp instead of them steaming in their own moisture. Just a quick pat with paper towels makes all the difference.
Fresh herbs are non-negotiable here. While dried herbs work in the sauce while it simmers, stirring in fresh parsley and basil at the very end gives the dish a vibrant, aromatic lift that dried herbs just can’t replicate.

How to Make Shrimp Spaghetti Squash

Step 1: Preheat your oven to 400°F (200°C). Carefully slice the spaghetti squash in half lengthwise—this is the trickiest part, so use a sharp, sturdy knife and a steady hand. Scoop out the seeds and stringy pulp from the center with a spoon. Drizzle the cut sides with about one tablespoon of the olive oil and season generously with salt and pepper.

Step 2: Place the squash halves cut-side down on a baking sheet. Roast for 35–45 minutes, or until the flesh is tender and easily pierced with a fork. You’ll know it’s ready when the outer skin gives a little when pressed. Let the squash cool for a few minutes until it’s safe to handle.

Step 3: While the squash cools, pat the shrimp dry with paper towels and season with a pinch of salt and pepper. Heat one tablespoon of olive oil in a large skillet over medium-high heat. Add the shrimp in a single layer and cook for 1–2 minutes per side, just until they’re pink and opaque. Don’t overcook them! Transfer the shrimp to a clean plate.

Step 4: Reduce the heat to medium and add the remaining tablespoon of olive oil to the same skillet. Add the chopped onion and cook for 4–5 minutes, until softened and translucent. Add the minced garlic and cook for another 30 seconds until fragrant—be careful not to let it burn.

Step 5: Pour in the white wine (or broth) to deglaze the pan, scraping up any browned bits from the bottom. Let it simmer for about a minute. Then, add the canned diced tomatoes with their juices, dried oregano, and red pepper flakes if using. Bring the sauce to a gentle simmer and let it cook for 8–10 minutes, allowing the flavors to meld and the sauce to thicken slightly.

Step 6: Now, go back to your roasted squash. Use a fork to scrape the flesh—it will magically separate into long, spaghetti-like strands. Add all of these strands directly into the skillet with your tomato sauce.

Step 7: Gently toss the squash strands in the sauce until everything is well combined and heated through. Add the cooked shrimp back to the skillet along with any accumulated juices. Stir in the fresh parsley and basil, and give everything one final, gentle toss. Taste and adjust seasoning with more salt or pepper if needed.

Storage & Freshness Guide

Fridge: Store in an airtight container for up to 3 days.
Freezer: Not recommended; squash becomes watery upon thawing.
Reviving: Reheat gently in a skillet with a splash of water or broth to restore texture.

Serving Suggestions

Complementary Dishes

A simple arugula salad with lemon vinaigrette — The peppery arugula and sharp lemon cut through the richness of the dish beautifully, adding a fresh, crisp element to the meal.
Garlic bread or crusty baguette — For those who can’t completely give up their carbs, a little something to sop up every last bit of that delicious sauce is always a welcome addition.
Sautéed green beans with almonds — Their crunchy texture and nutty flavor provide a lovely contrast and make the plate feel even more complete and vegetable-forward.

Drinks

A crisp Sauvignon Blanc — Its citrusy and herbal notes are a perfect match for the shrimp and the fresh basil in the dish, enhancing all the bright flavors.
Sparkling water with a lemon wedge — A refreshing, non-alcoholic option that cleanses the palate between bites and complements the meal without overpowering it.
A light Italian Pinot Grigio — This wine is all about crisp acidity and stone fruit flavors, which pair wonderfully with the squash and tomato elements.

Something Sweet

Lemon sorbet — It’s incredibly light and refreshing, acting as a perfect palate cleanser after the savory, garlicky main course.
Dark chocolate-dipped strawberries — The bittersweet chocolate and juicy fruit feel like a decadent treat but aren’t overly heavy, making for a lovely, balanced ending.
Panna cotta with a berry coulis — The creamy, delicate texture of the panna cotta provides a smooth contrast to the meal’s textures, and the berries add a pop of color and tartness.

Top Mistakes to Avoid

Overcooking the shrimp. Shrimp cook incredibly fast and become rubbery and tough if left on the heat for too long. Pull them off as soon as they turn

Shrimp Spaghetti Squash

Cost Level $$

Category Shrimp Recipes

Difficulty Medium

Cuisine Mediterranean, italian

Servings 4

Total Time 60 minutes

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Make this easy Shrimp Spaghetti Squash recipe for a healthy, low-carb dinner. Ready in under an hour with simple ingredients. Get the full recipe here!

Ingredients

For the main ingredients:

1 medium spaghetti squash (about 2–2.5 lbs)
1 lb raw shrimp (peeled and deveined)
3 tbsp olive oil (divided)
1 medium yellow onion (finely chopped)
4 cloves garlic (minced)
1 can diced tomatoes (14.5 oz, undrained)
1/4 cup dry white wine or vegetable broth (like Sauvignon Blanc)
1 tsp dried oregano
1/2 tsp red pepper flakes (optional, for heat)
1/4 cup fresh parsley (chopped)
2 tbsp fresh basil (chopped)
salt and black pepper (to taste)
grated Parmesan cheese and lemon wedges (for serving)

Instructions

01
Preheat your oven to 400°F (200°C). Carefully slice the spaghetti squash in half lengthwise—this is the trickiest part, so use a sharp, sturdy knife and a steady hand. Scoop out the seeds and stringy pulp from the center with a spoon. Drizzle the cut sides with about one tablespoon of the olive oil and season generously with salt and pepper.
02
Place the squash halves cut-side down on a baking sheet. Roast for 35–45 minutes, or until the flesh is tender and easily pierced with a fork. You’ll know it’s ready when the outer skin gives a little when pressed. Let the squash cool for a few minutes until it’s safe to handle.
03
While the squash cools, pat the shrimp dry with paper towels and season with a pinch of salt and pepper. Heat one tablespoon of olive oil in a large skillet over medium-high heat. Add the shrimp in a single layer and cook for 1–2 minutes per side, just until they’re pink and opaque. Don’t overcook them! Transfer the shrimp to a clean plate.
04
Reduce the heat to medium and add the remaining tablespoon of olive oil to the same skillet. Add the chopped onion and cook for 4–5 minutes, until softened and translucent. Add the minced garlic and cook for another 30 seconds until fragrant—be careful not to let it burn.
05
Pour in the white wine (or broth) to deglaze the pan, scraping up any browned bits from the bottom. Let it simmer for about a minute. Then, add the canned diced tomatoes with their juices, dried oregano, and red pepper flakes if using. Bring the sauce to a gentle simmer and let it cook for 8–10 minutes, allowing the flavors to meld and the sauce to thicken slightly.
06
Now, go back to your roasted squash. Use a fork to scrape the flesh—it will magically separate into long, spaghetti-like strands. Add all of these strands directly into the skillet with your tomato sauce.
07
Gently toss the squash strands in the sauce until everything is well combined and heated through. Add the cooked shrimp back to the skillet along with any accumulated juices. Stir in the fresh parsley and basil, and give everything one final, gentle toss. Taste and adjust seasoning with more salt or pepper if needed.