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    Make It Skinny Please » Recipes » Main Dishes » Spicy Shrimp Spaghetti Squash

    Published: Dec 6, 2022 by Toni Dash · 7 Comments

    Spicy Shrimp Spaghetti Squash

    Weight Watchers Points1
    Calories: 305kcal
    Carbs: 39g
    Protein: 29g
    Fats: 7g
    Jump to Recipe

    This post may include affiliate links. As an Amazon Associate I earn from qualifying purchases.

    shrimp spaghetti squash in a white bowl overhead.

    This Spicy Spaghetti Squash Shrimp recipe will remind you of your favorite spicy tomato pasta dish! The easy homemade shrimp sauce is ready in 15 minutes and is spooned over freshly cooked strands of spaghetti squash for a slimmed down Italian-inspired comfort food meal. Easy for a weeknight dinner.

    shrimp spaghetti squash in a white bowl overhead.
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    shrimp spaghetti squash in a white bowl overhead.

    Pass on the heavy cream sauces and dive into to this zesty tomato sauce dish! The sauce is basically an arrabbiata sauce.

    It's bursting with bright flavors, perfectly cooked plump shrimp and served on a nutritious pasta replacement (you'll never know you aren't eating actual pasta). It's a great low calorie, low carb alternative to pasta for a delicious dinner the whole family will love.

    Jump to:
    • What makes this skinny?
    • Recipe Ingredient Notes
    • How to make Shrimp Spaghetti Squash
    • Variations
    • Expert Tips
    • How to store
    • Frequently Asked Questions
    • More recipes you'll love!
    • Recipe

    What makes this skinny?

    • Shrimp is the protein in this recipe and they are a low calorie lean protein. Having easy shrimp recipes on hand is a great option when trying to eat lower calorie meals.
    • Instead of pasta we use cooked spaghetti squash for both a healthier alternative and a lower calorie one. If you haven't made it before it's a very mild flavored squash and when cooked it's flesh releases into spaghetti-like strands when dragged with a fork. It's the size of angel hair pasta with an al dente texture. It has a mild flavor too. Try our Air Fryer Spaghetti Squash too!
    • The sauce is a tomato sauce and perfect for a healthy dinner.

    Recipe Ingredient Notes

    spicy shrimp spaghetti squash labelled ingredients.

    Spaghetti Squash. This is a favorite winter squash to use as a pasta substitute! Choose a medium spaghetti squash without blemishes or soft spots on the outside. You'll love how much 'pasta' these squashes make!

    Red pepper flakes. These give the tomato sauce a bit of perky heat! If you prefer not to have any spiciness you can either decrease the amount or omit all together.

    Fresh basil. Minced fresh basil gives the sauce a wonderful Mediterranean flavor.

    Sweet onion. We used these specifically to build on the flavor of the sauce.

    Canned San Marzano tomatoes. These are a type of plum tomato and have a more dense tomato flavor than other varieties. They are typically used in tomato sauces like our Marinara Sauce and Roasted Marinara sauce.

    Instead of fresh tomatoes we are using canned San Marzano tomatoes which are available any time of year.

    Medium shrimp. You'll need one pound of medium size raw, peeled and deveined shrimp. They can have the tails on or not, your choice. If the tails are left on diners will need to remove them as they eat. Fresh or frozen and thawed shrimp can be used.

    shrimp spaghetti squash in skillet with spoon.

    How to make Shrimp Spaghetti Squash

    STEP 1. Preparation

    Preheat the oven to 400 degrees F. Cover a rimmed baking sheet with foil and spray with non-stick cooking spray.

    STEP 2. Cook the spaghetti squash

    While the oven preheats prepare the squash by cutting lengthwise and spooning out the seeds. Spritz the insides with olive oil spray and sprinkle with salt and pepper (photo 1). Place face down on the prepared baking sheet and bake for 35-40 minutes (photos 2-3).

    spicy shrimp spaghetti squash recipe steps 1-4.

    STEP 3. Make the sauce

    While the squash is cooking (start about 20 minutes before it's done), make the sauce.

    In a non-stick large skillet heat the olive oil. Add the shrimp and season lightly with salt and pepper (photo 5). Cook for 2-3 minutes on each side and remove from the skillet.

    The shrimp should just be turned white or pink and opaque but not be cooked all the way through. DO NOT OVERCOOK.

    Add the onions to the skillet. Cook, stirring often, until the onions have begun to soften and become transluscent. Add the fresh garlic and cook 1 additional minute.

    Add the red pepper flakes and tomatoes (photo 6). Stir and bring to a simmer, crushing the tomatoes with the back of a cooking spoon as they cook (photo 7). Reduce heat to low and simmer for 15 minutes.

    Stir in the basil and shrimp and allow the shrimp to warm through (photo 8). Salt and pepper to taste.

    spicy shrimp spaghetti squash recipe steps 5-8.

    STEP 4. Shred the squash

    Remove the cooked spaghetti squash from the oven. Run a fork through the squash release the squash strands (photo 4). Continue to release all the of the squash flesh and plate the spaghetti strands on four serving plates.

    Divide the shrimp sauce evenly between the four servings.

    shrimp spaghetti squash bite on fork.

    Variations

    Whole vs diced tomatoes. Either can be used. Use San Marzano tomatoes for the best flavor but if you prefer smaller pieces you can chop them before adding to the recipe. You'll crush them as they cook too.

    Don't like it spicy? You can reduce or omit the red pepper flakes. If doing so taste the sauce for seasoning. Add a bit of Italian Seasoning to boost the flavor.

    Want less garlic? Feel free to reduce the number of garlic cloves used.

    Expert Tips

    Do not overcook the shrimp. Shrimp is very lean (which is one reason it's great for a skinny recipe) but that means it was quickly overcook. Shrimp generally, dependent on size, only need to cook a cuploe of minutes per side.

    When overcooked it becomes dry and rubbery. You'll sauté it just until it has begun to turn opaque (you can't see through it any more) and white or pink (different shrimp will turn one of the two colors).

    It will complete cooking when in the sauce. Shrimp is fully cooked when they are opaque and have turned color.

    bowl of shrimp spaghetti squash overhead.

    How to store

    Store leftovers in an airtight container in the refrigerator for up to 3 days. It can be reheated in the microwave. If possible store the spaghetti squash and sauce separately so when it's reheated the shrimp do not overcook.

    Frequently Asked Questions

    Can I make this ahead of time?

    The dish has the best flavor made and eaten fresh but there is a time shortcut. Cooked spaghetti squash can be kept in an airtight container for 3-4 days in the refrigerator.

    If you feel you'll be short on time you can prepare the squash before hand which is the longest lead-time part of the recipe. Make the sauce just before you want to serve and reheat the spaghetti squash so the entire dish is served warm.

    Can I freeze spaghetti squash shrimp?

    If you want to freeze it we recommend freezing the cooked spaghetti squash and making the sauce fresh. To freeze the squash after cooking, release the strands with a fork as instructed. Allow it to cool. Place it in the colander with a plate underneath it and leave in the refrigerator overnight.

    This will allow excess liquid to be released before freezing which helps the squash retain its texture (otherwise it can become mushy). Place it in a freezer bag and freeze for up to six months. Thaw in the refrigerator. Reheat and serve with the freshly made sauce.

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    Recipe

    bowl of shrimp spaghetti squash.

    Spicy Shrimp Spaghetti Squash

    Weight Watchers Points1
    Click to track Weight Watchers Points
    Delicious spicy shrimp tomato sauce spooned over cooked spaghetti squash makes a hearty, satisfying comfort food meal with low calories!
    5 from 188 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: American, Mediterranean
    Diet: Gluten Free, Low Calorie, Low Fat
    Prep Time: 15 minutes minutes
    Cook Time: 1 hour hour
    Total Time: 1 hour hour 15 minutes minutes
    Servings: 4 servings
    Calories: 305kcal
    Author: Toni Dash
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    Ingredients

    • 1 medium spaghetti squash cut lengthwise, seeds removed
    • olive oil spray
    • kosher salt
    • freshly ground black pepper
    • 1 tablespoon olive oil
    • 1 pound medium-size shrimp peeled and deveined (tails on-optional)
    • 1 medium sweet onion chopped
    • 3 cloves garlic minced
    • 2 teaspoons red pepper flakes see notes
    • 1 28-ounce can San Marzano tomatoes
    • ¼ cup fresh basil chopped

    Instructions

    Cook the squash

    • Preheat oven to 400 degrees F. Line a rimmed baking sheet with foil and spray with non-stick cooking spray.
    • Spritz the insides of the squash with olive oil spray and lightly season with salt and pepper.
      1 medium spaghetti squash, olive oil spray, kosher salt, freshly ground black pepper
    • Place the squash halves face down on the baking sheet and bake for 35-40 minutes.
    • Remove the squash from the oven and rake a fork across the flesh of the squash to release strands. Divide between four serving plates.

    Make the sauce (start this about 20 minutes before the squash is done)

    • Heat a large non-stick skillet over medium heat. Heat the olive oil.
      1 tablespoon olive oil
    • Add the shrimp and lightly season with salt and pepper. Cook for 2 minutes, flip and cook 2 more minutes. The shrimp will begin to turn opaque and white or pinkish.
      Remove from the skillet and set aside.
      1 pound medium-size shrimp
    • Without cleaning the skillet, add the onion can cook until it has softened and started to become transluscent (4-5 minutes).
      1 medium sweet onion
    • Add the minced garlic and cook 60 seconds. Add in red pepper flakes and tomatoes. Stir and bring to a simmer,
      3 cloves garlic
    • Stir in the red pepper flakes and tomatoes. Bring to a simmer, crushing the tomatoes with the back of a cooking spoon.
      2 teaspoons red pepper flakes, 1 28-ounce can San Marzano tomatoes
    • Simmer for 15 minutes stirring occasionally.
      ¼ cup fresh basil
    • Add the basil and shrimp back to the sauce and simmer until the shrimp are heated through (only a few minutes). Salt and pepper to taste. Serve over spaghetti squash.

    Notes

    Ingredient Notes
    *Red Pepper Flakes. The sauce is suppose to be spicy but if you aren't sure how much heat you like start with 1 teaspoon of red pepper flakes, taste after it simmers and add more if you want more. If you don't want it spicy at all omit these but add Italian seasoning to boost the sauce flavor.
    Shrimp: fresh or frozen and thawed shrimp can be used. Use peeled and deveined shrimp. The tails can be removed or left on.
    Expert Tip: do not overcook the shrimp! It will cook very quickly. When sautéing it does not need to be fully cooked; it will finish cooking in the sauce at the end.
    How to store
    Store leftovers in an airtight container in the refrigerator for up to 3 days. It can be reheated in the microwave. If possible store the spaghetti squash and sauce separately so when it's reheated the shrimp do not overcook.

    Nutrition

    Calories: 305kcal | Carbohydrates: 39g | Protein: 29g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 183mg | Sodium: 462mg | Potassium: 1273mg | Fiber: 9g | Sugar: 20g | Vitamin A: 1093IU | Vitamin C: 28mg | Calcium: 222mg | Iron: 4mg
    shrimp spaghetti squash in a white bowl overhead.
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    ABOUT THE AUTHOR

    TONI DASH
    Toni Dash head shot

    Toni Dash, is a Certified Nutritional Coach and certified Weight Loss Specialist, writer/blogger, photographer, chief recipe developer and creator of Make It Skinny Please. She has been developing easy to make, well-tested recipes since 2010. Her slimmed down recipes using real food ingredients bring excitement to the dining table and never taste like 'diet food'. Toni has been featured in numerous publications and on culinary websites for her creative, delicious recipes and travel features. For more details, check out her About page.

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    Reader Interactions

    Comments

      5 from 188 votes (182 ratings without comment)

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      Recipe Rating




    1. wilhelmina says

      December 09, 2022 at 9:11 am

      5 stars
      I am blown away by the flavors in this dish! This is one I am so glad I tried and I will be making it often!

      Reply
    2. Fran V says

      December 06, 2022 at 10:13 am

      5 stars
      We loved this recipe so much. I made it extra spicy because that's how we like it! I am making this again for sure.

      Reply
    3. Charles says

      December 06, 2022 at 10:10 am

      5 stars
      Tonii Dash strikes again! This is an amazing recipe and everyone will be thanking you come January! Thanks for sharing!

      Reply
    4. Sharon says

      December 06, 2022 at 9:33 am

      The sauce in this shrimp spaghetti squash recipe is so simple and full of flavor! I love this low carb dish.

      Reply
    5. Gennie says

      December 06, 2022 at 9:30 am

      5 stars
      What a great way to use spaghetti squash. The shrimp topping was amazing.

      Reply
    6. Beth says

      December 06, 2022 at 9:16 am

      5 stars
      I love all that delicious flavor combined with the shrimp. I'm a fan of that extra kick of heat from the red pepper, too. Yummo!

      Reply
    7. Dana says

      December 06, 2022 at 9:14 am

      5 stars
      This is such a nice change of pace! I've always loved shrimp pastas but goodness, they can be heavy. This was light but satisfying and so so tasty!

      Reply

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    Welcome! I’m Toni. I'm a Certified Nutrition Coach and NASM certified Weight Loss Specialist. I'm excited to share Classic Recipes made more calorie friendly using real food!

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