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5 Shrimp and Spaghetti Squash with Marinara Weight Loss Recipes: Low-Carb Italian-Style Dish

Last Updated on October 27, 2024 by Arif Chowdhury

Are you looking for a delicious, low-carb alternative to traditional pasta dishes?

Look no further!

We’ve got five mouthwatering shrimp and spaghetti squash with marinara recipes that will satisfy your Italian food cravings while supporting your weight loss goals.

These dishes are not only tasty but also packed with nutrients and low in calories.

Why Shrimp and Spaghetti Squash?

Before we dive into the recipes, let’s talk about why shrimp and spaghetti squash are excellent choices for a weight loss-friendly meal:

  1. Shrimp: This lean protein is low in calories but high in nutrients. A 3-ounce serving of shrimp contains only 84 calories and provides about 20 grams of protein. Protein helps keep you feeling full and satisfied, which can aid in weight loss efforts.
  2. Spaghetti Squash: This versatile vegetable is a fantastic low-carb alternative to pasta. One cup of cooked spaghetti squash contains only 42 calories and 10 grams of carbohydrates, compared to regular spaghetti which has about 220 calories and 43 grams of carbs per cup.
  3. Marinara Sauce: Made primarily from tomatoes, marinara sauce is low in calories and rich in vitamins and antioxidants. It adds flavor without adding excessive calories or unhealthy fats.

Now, let’s get cooking with these five delicious recipes!

1. Classic Shrimp and Spaghetti Squash Marinara

This recipe stays true to the traditional flavors of Italian cuisine while keeping things light and healthy.

Ingredients:

  • 1 medium spaghetti squash
  • 1 pound medium shrimp, peeled and deveined
  • 2 cups marinara sauce
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Fresh basil leaves
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds.
  2. Place the squash cut-side down on a baking sheet and roast for 40-45 minutes until tender.
  3. While the squash is cooking, heat olive oil in a large skillet over medium heat. Add minced garlic and cook until fragrant.
  4. Add shrimp to the skillet and cook until pink and opaque, about 2-3 minutes per side.
  5. Pour in the marinara sauce and simmer for 5 minutes.
  6. Using a fork, scrape the cooked spaghetti squash to create “noodles.”
  7. Serve the shrimp and marinara sauce over the spaghetti squash noodles, garnish with fresh basil, and enjoy!

2. Spicy Arrabbiata Shrimp and Spaghetti Squash

For those who like a little heat, this spicy arrabbiata version will kick things up a notch!

Ingredients:

  • 1 medium spaghetti squash
  • 1 pound medium shrimp, peeled and deveined
  • 2 cups arrabbiata sauce (or marinara sauce with 1/2 teaspoon red pepper flakes)
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Fresh parsley
  • Salt and pepper to taste

Instructions: Follow the same cooking method as the classic recipe, but use arrabbiata sauce instead of regular marinara. If you’re using marinara, add red pepper flakes when cooking the garlic for that signature spicy kick. Garnish with fresh parsley instead of basil.

3. Lemon Garlic Shrimp and Spaghetti Squash

This light and zesty version is perfect for warm summer evenings.

Ingredients:

  • 1 medium spaghetti squash
  • 1 pound medium shrimp, peeled and deveined
  • 1 cup marinara sauce
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • Juice and zest of 1 lemon
  • 1/4 cup chopped fresh parsley
  • Salt and pepper to taste

Instructions:

  1. Cook the spaghetti squash as in the classic recipe.
  2. In a large skillet, heat olive oil and cook garlic until fragrant.
  3. Add shrimp and cook until pink and opaque.
  4. Stir in marinara sauce, lemon juice, and zest. Simmer for 3-5 minutes.
  5. Toss with spaghetti squash noodles and garnish with fresh parsley.

4. Mediterranean Shrimp and Spaghetti Squash

This recipe incorporates classic Mediterranean flavors for a delicious and healthy twist.

Ingredients:

  • 1 medium spaghetti squash
  • 1 pound medium shrimp, peeled and deveined
  • 1 1/2 cups marinara sauce
  • 1/4 cup kalamata olives, chopped
  • 1/4 cup sun-dried tomatoes, chopped
  • 2 tablespoons capers
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1/4 cup crumbled feta cheese (optional)
  • Fresh oregano leaves
  • Salt and pepper to taste

Instructions:

  1. Cook spaghetti squash as in the classic recipe.
  2. In a large skillet, heat olive oil and cook garlic until fragrant.
  3. Add shrimp and cook until pink and opaque.
  4. Stir in marinara sauce, olives, sun-dried tomatoes, and capers. Simmer for 5 minutes.
  5. Serve over spaghetti squash noodles, topped with crumbled feta (if using) and fresh oregano.

5. Pesto Shrimp and Spaghetti Squash

For a change from tomato-based sauces, try this vibrant pesto version.

Ingredients:

  • 1 medium spaghetti squash
  • 1 pound medium shrimp, peeled and deveined
  • 1/2 cup basil pesto
  • 1 cup cherry tomatoes, halved
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 2 tablespoons pine nuts (optional)
  • Fresh basil leaves
  • Salt and pepper to taste

Instructions:

  1. Cook spaghetti squash as in the classic recipe.
  2. In a large skillet, heat olive oil and cook garlic until fragrant.
  3. Add shrimp and cook until pink and opaque.
  4. Stir in pesto and cherry tomatoes. Cook for 2-3 minutes until tomatoes are slightly softened.
  5. Serve over spaghetti squash noodles, topped with pine nuts (if using) and fresh basil leaves.

The Weight Loss Benefits

These shrimp and spaghetti squash recipes are excellent choices for anyone looking to lose weight without sacrificing flavor. Here’s why:

  1. Low in Calories: Each serving typically contains around 300-400 calories, making it easy to fit into a calorie-controlled diet.
  2. High in Protein: The shrimp provides ample protein, which helps maintain muscle mass during weight loss and keeps you feeling full.
  3. Rich in Nutrients: Spaghetti squash is packed with vitamins and minerals, including vitamin C, vitamin B6, and potassium.
  4. Low in Carbs: By substituting pasta with spaghetti squash, you’re significantly reducing your carbohydrate intake. This can be particularly beneficial for those following a low-carb or ketogenic diet for weight loss.
  5. Fiber-Rich: Spaghetti squash is a good source of fiber, which aids digestion and promotes feelings of fullness.

Tips for Success

To make the most of these recipes and support your weight loss journey, consider these tips:

  1. Portion Control: While these dishes are healthy, portion size still matters. Aim for about 1 cup of cooked spaghetti squash and 4-5 ounces of shrimp per serving.
  2. Add More Veggies: Feel free to bulk up these dishes with additional non-starchy vegetables like zucchini, bell peppers, or spinach for extra nutrients and fiber without adding many calories.
  3. Watch the Cheese: If you’re adding cheese, do so in moderation. A little goes a long way in terms of flavor, and too much can significantly increase the calorie content.
  4. Meal Prep: These dishes are great for meal prepping. Cook a large batch and portion it out for easy, healthy lunches or dinners throughout the week.
  5. Stay Hydrated: Remember to drink plenty of water with your meal. Sometimes thirst can be mistaken for hunger, so staying well-hydrated can support your weight loss efforts.

Remember, weight loss is about creating a sustainable calorie deficit through a combination of diet and exercise.

These delicious shrimp and spaghetti squash recipes can be a part of a balanced, enjoyable eating plan that supports your health and weight loss goals.

So, why not give these recipes a try?

They’re a delicious way to enjoy the flavors of Italian cuisine while keeping your meals light, nutritious, and waistline-friendly. Buon appetito!