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5 Low-Calorie Shrimp Scampi Recipes for Weight Loss

Last Updated on September 21, 2024 by Arif Chowdhury

Shrimp scampi is a beloved Italian-American dish known for its rich, garlicky flavor and buttery sauce. However, traditional recipes can be quite high in calories, making it a challenge for those watching their weight.

The good news is that with a few clever substitutions and cooking techniques, you can enjoy this delicious meal without derailing your diet. In fact, shrimp itself is an excellent protein source for weight loss, with just 84 calories per 3-ounce serving.

In this article, we’ll explore five mouthwatering, low-calorie shrimp scampi recipes that will satisfy your cravings while supporting your weight loss goals.

Each recipe puts a unique spin on the classic dish, proving that healthy eating doesn’t have to be boring or flavorless.

Why Shrimp is a Great Choice for Weight Loss

Before we dive into the recipes, let’s talk about why shrimp is such a fantastic option for those looking to shed a few pounds:

  1. Low in calories: As mentioned earlier, shrimp is surprisingly low in calories, making it an ideal protein source for weight loss diets.
  2. High in protein: Shrimp is packed with protein, which helps keep you feeling full and satisfied. This can prevent overeating and snacking between meals.
  3. Rich in nutrients: Shrimp contains valuable nutrients like selenium, vitamin B12, and omega-3 fatty acids, which support overall health and well-being.

Now, let’s explore our five delicious, low-calorie shrimp scampi recipes!

1. Zucchini Noodle Shrimp Scampi

This recipe swaps out traditional pasta for zucchini noodles (also known as “zoodles”), dramatically reducing the calorie count while adding extra nutrients and fiber.

Ingredients:

  • 1 lb large shrimp, peeled and deveined
  • 4 medium zucchini, spiralized
  • 2 tbsp olive oil
  • 4 cloves garlic, minced
  • 1/4 cup low-sodium chicken broth
  • 2 tbsp lemon juice
  • 1/4 cup fresh parsley, chopped
  • Salt and pepper to taste
  • Red pepper flakes (optional)

Instructions:

  1. Heat 1 tbsp olive oil in a large skillet over medium heat. Add the shrimp and cook for 2-3 minutes per side until pink. Remove from the pan and set aside.
  2. In the same skillet, add the remaining olive oil and garlic. Sauté for 1 minute until fragrant.
  3. Add the zucchini noodles and cook for 2-3 minutes until slightly tender.
  4. Pour in the chicken broth and lemon juice. Simmer for 2 minutes.
  5. Return the shrimp to the pan and toss everything together.
  6. Sprinkle with parsley, salt, pepper, and red pepper flakes if desired.

This low-carb version of shrimp scampi contains approximately 250 calories per serving, compared to the 500-600 calories in a traditional pasta-based recipe.

2. Cauliflower Rice Shrimp Scampi

Cauliflower rice is another excellent low-carb alternative that pairs wonderfully with the flavors of shrimp scampi.

Ingredients:

  • 1 lb large shrimp, peeled and deveined
  • 1 large head cauliflower, riced
  • 2 tbsp olive oil
  • 4 cloves garlic, minced
  • 1/4 cup white wine (or additional chicken broth)
  • 2 tbsp lemon juice
  • 2 tbsp fresh basil, chopped
  • Salt and pepper to taste

Instructions:

  1. Heat 1 tbsp olive oil in a large skillet. Cook the shrimp for 2-3 minutes per side until pink. Set aside.
  2. In the same pan, add the remaining oil and garlic. Sauté for 1 minute.
  3. Add the cauliflower rice and cook for 5-7 minutes until tender.
  4. Pour in the white wine and lemon juice. Simmer for 2 minutes.
  5. Return the shrimp to the pan and toss to combine.
  6. Sprinkle with basil, salt, and pepper before serving.

This cauliflower rice version contains around 200 calories per serving, making it an incredibly light yet satisfying meal.

3. Grilled Lemon Herb Shrimp Skewers

For a summery twist on shrimp scampi, try these grilled skewers that capture all the classic flavors without the heavy sauce.

Ingredients:

  • 1 lb large shrimp, peeled and deveined
  • 2 tbsp olive oil
  • 3 cloves garlic, minced
  • 2 tbsp lemon juice
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • Salt and pepper to taste
  • Lemon wedges for serving

Instructions:

  1. In a bowl, mix olive oil, garlic, lemon juice, oregano, basil, salt, and pepper.
  2. Add shrimp to the marinade and let sit for 15-30 minutes.
  3. Thread shrimp onto skewers.
  4. Grill over medium-high heat for 2-3 minutes per side until pink and slightly charred.
  5. Serve with lemon wedges.

These grilled skewers contain approximately 180 calories per serving, making them a perfect light meal or appetizer.

4. Spaghetti Squash Shrimp Scampi

Spaghetti squash is a fantastic pasta alternative that’s naturally low in calories and carbohydrates.

Ingredients:

  • 1 medium spaghetti squash
  • 1 lb large shrimp, peeled and deveined
  • 2 tbsp olive oil
  • 4 cloves garlic, minced
  • 1/4 cup low-sodium chicken broth
  • 2 tbsp lemon juice
  • 1/4 cup fresh parsley, chopped
  • 2 tbsp grated Parmesan cheese
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400°F (200°C). Cut spaghetti squash in half lengthwise and scoop out seeds.
  2. Place squash cut-side down on a baking sheet and roast for 30-40 minutes until tender.
  3. While squash is cooking, heat olive oil in a large skillet. Cook shrimp for 2-3 minutes per side until pink. Remove and set aside.
  4. In the same pan, sauté garlic for 1 minute.
  5. Add chicken broth and lemon juice. Simmer for 2 minutes.
  6. Scrape out the spaghetti squash strands and add to the pan.
  7. Return shrimp to the pan and toss everything together.
  8. Sprinkle with parsley and Parmesan cheese before serving.

This spaghetti squash version contains about 270 calories per serving, offering a satisfying meal with a fraction of the calories of traditional pasta dishes.

5. Shrimp Scampi Stuffed Portobello Mushrooms

For a unique and elegant presentation, try serving your shrimp scampi in portobello mushroom caps.

Ingredients:

  • 4 large portobello mushrooms
  • 1 lb large shrimp, peeled, deveined, and chopped
  • 2 tbsp olive oil
  • 3 cloves garlic, minced
  • 1/4 cup low-sodium chicken broth
  • 2 tbsp lemon juice
  • 2 tbsp fresh parsley, chopped
  • 1/4 cup whole wheat breadcrumbs
  • 2 tbsp grated Parmesan cheese
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 375°F (190°C). Clean mushrooms and remove stems.
  2. Heat olive oil in a skillet. Cook chopped shrimp for 2-3 minutes until pink.
  3. Add garlic and sauté for 1 minute.
  4. Pour in chicken broth and lemon juice. Simmer for 2 minutes.
  5. Stir in parsley and remove from heat.
  6. Fill mushroom caps with the shrimp mixture.
  7. In a small bowl, mix breadcrumbs and Parmesan cheese. Sprinkle over stuffed mushrooms.
  8. Bake for 15-20 minutes until mushrooms are tender and topping is golden.

These stuffed mushrooms contain approximately 220 calories per serving, offering a fun and flavorful low-carb option.

Conclusion

These five low-calorie shrimp scampi recipes prove that you can enjoy your favorite flavors while still supporting your weight loss goals. By making smart substitutions and focusing on fresh, wholesome ingredients, you can create delicious meals that are both satisfying and figure-friendly.

Remember, weight loss is about creating a sustainable calorie deficit. These recipes can help you do just that, with each serving containing between 180-270 calories. This is significantly less than traditional shrimp scampi recipes, which can pack up to 600 calories per serving.

Incorporating these dishes into your meal plan can help you reduce your overall calorie intake while still enjoying flavorful, protein-rich meals. Plus, with the variety of options presented here, you’re less likely to get bored with your diet – a key factor in long-term weight loss success.

So go ahead and indulge in these guilt-free shrimp scampi variations. Your taste buds – and your waistline – will thank you!