Shrimp scampi is traditionally made with a ton of butter and paired with heavy carbs. While it is delicious, it also packs a ton of unwanted calories in each serving. By making conscious healthy substitutions, you can still enjoy the zesty dish without all the fillers.
This recipe is quick and easy to make and works perfectly with any spiralized veggies. We paired it with spiralized butternut squash, which adds extra flavor and nutrients to an already delicious low-carb meal.
Ingredients you’ll need:
- FBOMB Olive Oil
- Butternut squash noodles
- Lemon juice
- Dry white wine
Ingredient Spotlight: Shrimp
Shrimp is one of the most popular shellfish options available. It’s low in fat so needs a fat boost in order to be part of a keto dish, but its zero-carb profile makes it keto-friendly.
- Great source of vitamins and minerals: This little shellfish has a pretty impressive nutritional resume. A 3-ounce serving has about 84 calories, with 18 grams of protein and zero carbs [*]. Shrimp provides many vitamins and minerals, including selenium, vitamin B12, iron, phosphorus, niacin, zinc, and magnesium [*]. Shrimp is also known for being a great source of iodine, which is important for thyroid and brain health [*][*].
- Supports heart health: Shrimp contains omega-3 fatty acids and antioxidants which are linked to heart health. Even though shrimp has a bad rap for cholesterol, numerous studies show that consuming shrimp isn’t bad for your health. One study showed that consuming shrimp increased “good” HDL cholesterol, which can reduce the risk of heart disease [*]. Another study linked shrimp consumption to lower blood pressure levels and lower triglyceride levels [*].
- Contains antioxidants: Shrimp contains astaxanthin, an antioxidant linked to the reduced risk of several chronic diseases [*]. Astaxanthin has anti-inflammation properties which can have positive impacts on heart and brain function [*].
How To Choose High-Quality Shrimp
You can buy shrimp raw or frozen at the grocery store. When buying it raw, look for translucent shells that are grayish-green or light pink. If you see any black spots or black edges, they may not be fresh. Touch them to make sure they’re firm. Smell them to make sure they don’t have a fishy smell or ammonia-like odor. Raw shrimp should have a mild salty smell, like the ocean [*].
Whenever possible, buy wild-caught shrimp instead of farm-raised shrimp.
How To Cook Shrimp
If you’re new to cooking shrimp, keep these tips in mind:
- Thaw shrimp correctly. If you purchased frozen shrimp, it’s important to thaw them correctly. Here are the three main don’ts: (1) Don’t microwave them. (2) Don’t leave them on the counter to thaw at room temperature. (3) Don’t run them under warm water. The best way to thaw frozen shrimp is in the refrigerator overnight. Ideally, place them in a colander with a bowl underneath so they don’t get water-logged.
- Devein shrimp correctly. If you couldn’t find deveined shrimp, you’ll have to devein them yourself before cooking. “Devein” basically means to remove the vein, which is the shrimp’s digestive tract. There’s nothing physically harmful if you eat the vein, but most people don’t like the gritty texture (or the thought of eating the shrimp’s gut). To devein a shrimp, follow these steps:
- Get a sharp paring knife
- Make a shallow cut along the top of the shrimp from the head to the tail
- Scrape out the black material
- Cook shrimp correctly. They only need a couple minutes on the stove to cook. Watch them carefully so you don’t overcook shrimp. Overcooking them makes them tough and chewy. After your shrimp is cooked, the texture should be firm, and the color should be white, with a slight pink tint.
Low-Carb Shrimp Scampi
- Yield: 2
- Serving size: 4oz shrimp + 1/2 cup noodles + 2 T. sauce
- Prep time: 10 minutes
- Cook time: 15 minutes
- ½ pound shrimp, peeled and deveined
- 1 packet (2 tablespoons) FBOMB Olive Oil*
- Salt and pepper, to taste
- 1 cup butternut squash noodles
- 1 shallot, finely chopped
- 2 tablespoons garlic, finely chopped
- 2 tablespoons lemon juice
- 2 tablespoons parsley, chopped
- 2 tablespoons dry white wine
Note: Can also use FBOMB Coconut Oil or Macadamia Oil
- Prep your shrimp by patting dry with a paper towel. Season with salt and pepper.
- Heat a tablespoon of oil in a large skillet over medium heat.
- Cook shrimp for about a minute on each side. Don’t overcook the shrimp because it will be tough and chewy!
- Remove shrimp from the skillet and set aside.
- Add another tablespoon of oil to the skillet and let it reheat.
- Add the chopped shallot and garlic and let it cook until golden brown, stirring frequently.
- Add lemon juice and parsley and cook for another minute. Pour in the wine and let it simmer until the liquid has thickened.
- Add the shrimp back into the sauce and heat until incorporated.
- Serve over butternut squash noodles. (Note, the heat of the sauce will soften the butternut squash noodles. If you prefer the butternut squash noodles to be cooked, you can saute in a little olive oil for a minute prior to serving with the sauce.)
Nutrition Facts Per Serving:
- Fat: 12g
- Protein: 23g
- Total Carbohydrates: 9g
- Fiber: 1.5g
- Sugar Alcohol: 0g
- Net Carbohydrates: 7.5g
- Fat: 46%
- Protein: 39%
- Carbohydrates: 15%