Why Shrimp Scampi Spaghetti Squash Meal Prep Saves Tax Season
Rachel worked 14-hour days last April. She’d text me around 8pm asking what was for dinner, and I’d send back a photo of her labeled container with the fire emoji she always uses.
That’s when this recipe became our Wednesday night savior. The spaghetti squash holds up better than pasta after four days in the fridge, and the shrimp stay tender if you don’t overcook them on Sunday.
✅ Ready in under 60 minutes total
✅ Stores 4 days without texture issues
✅ Low carb spaghetti squash shrimp scampi option
✅ Reheats in 2 minutes flat
✅ Even Jake ate the “spaghetti that’s not spaghetti”
Rachel lost 12 pounds that tax season without trying because she wasn’t hitting the Chipotle drive-through at 9pm. That’s the meal prep win right there
What You’ll Need for Shrimp Scampi Spaghetti Squash Meal Prep
This shrimp scampi spaghetti squash meal prep works because the ingredients are straightforward nothing fancy, all available at Sendik’s on a Wednesday evening produce run.
✔ Large raw shrimp 16/20 : I buy the frozen bag from Costco, thaw them Sunday morning in cold water
✔ Spaghetti squash : 2.5 to 3 pounds, look for one with a firm stem and no soft spots
✔ Fresh baby spinach : wilts down perfectly, adds actual greens Jake won’t inspect too closely
✔ Danish Creamery salted butter : or ghee if Rachel’s doing Whole30 again
✔ Fresh garlic : pre-minced from a jar works but fresh tastes better after reheating
The spinach is key it absorbs the garlic butter without getting slimy in storage, which I learned after my first attempt with regular spinach turned into swamp containers by Thursday.
How to Prep Shrimp Scampi Spaghetti Squash Meal Prep
Getting your shrimp scampi spaghetti squash meal prep done efficiently means tackling the squash first while everything else waits.
- Pierce the whole spaghetti squash several times with a knife, microwave 12-14 minutes until tender when squeezed
- Pat dry shrimp completely with paper towels this prevents the watery containers I dealt with my first batch
- Sear in skillet with half the butter over medium-high heat, 90 seconds per side max, remove immediately
- Sauté garlic and red pepper flakes in the same skillet with remaining butter
- Add spinach and broth, let it wilt down for 2 minutes
- Scrape cooled squash into strands, portion into containers with vented container lids
- Top each portion with shrimp, drizzle the garlic butter sauce, add lemon zest and juice
The secret is letting everything cool to room temperature before sealing those containers. Dad always said: “Good food keeps people alive. Bad food storage kills them.” After March 2022, I don’t skip the cooling step.
Mix It Up Based on What’s in Your Fridge
Dad used to say the best meal prep is the one you’ll actually eat four days later. He’d prep adobo three different ways for catering clients depending on what proteins were on sale that week.
Same logic here I’ve done this recipe probably fifteen times, and it changes based on what’s happening. When Rachel went keto last spring, I swapped the butter for ghee and doubled the spinach. She didn’t even notice, just kept sending me those heart emoji texts.
Jake’s version gets the shrimp cut into smaller pieces and mixed in so he can’t pick them out. Then I add his customization container with parmesan he dumps it on everything now, even the spinach. That cheese revelation changed our meal prep game completely.
The freezer-friendly version? Don’t add the lemon juice or zest until after reheating. Citrus gets weird in the freezer, learned that one the expensive way with a batch of containers I had to toss.
Best Storage Strategy for Weekday Lunches
Your shrimp scampi spaghetti squash meal prep works best when you think about how it’ll reheat before you portion it Sunday.
I use the 2-cup glass containers with the snap lids same ones I bought after Jake’s backpack leaked adobo sauce all over his homework. Shrimp goes in a separate smaller container on top if I’m prepping for Rachel’s work lunches. She microwaves the squash base for 90 seconds, adds the cold shrimp on top, then 30 more seconds. Shrimp stays tender that way.
For grab-and-go dinners when she’s working late, everything goes in one container. I portion the spaghetti squash first, make a well in the center, nestle the shrimp in there, then drizzle the sauce over. The squash insulates the shrimp during reheating they don’t get rubbery.
Emma’s lunch version includes a tiny container of parsley garnish she adds herself. Makes her feel like she’s “finishing” the meal at school. Whatever gets her to eat actual vegetables, I’m not arguing.
Keep Your Meal Prep Fresh All Week
This shrimp scampi spaghetti squash meal prep taught me that proper storage makes the difference between Wednesday victory and Thursday disappointment.
Storage
- At room temperature: Don’t. Shrimp spoils fast get it in the fridge within an hour of cooking, 30 minutes is better
- In the fridge: 4 days max in airtight glass containers, labeled with date (I use blue painter’s tape and Sharpie)
- In the freezer: 2 months for the spaghetti squash base only, add fresh shrimp after thawing and reheating
After what happened in March 2022, I’m paranoid about seafood storage. Everything gets labeled, everything gets dated, and if it’s been five days, it goes in the trash.
Reheating
Microwave method: Remove lid, cover with damp paper towel, heat 90 seconds. Stir, then 30-45 seconds more until hot throughout. The paper towel prevents the squash from drying out.
Stovetop method: Add a tablespoon of water or broth to a skillet, medium heat, 3-4 minutes stirring occasionally. This is Rachel’s preferred method when she’s working from home.
Pro tip: If the shrimp seem rubbery, you overheated them. They only need to warm through, not cook again.
Anti-waste tip
Leftover spaghetti squash base makes excellent scrambled egg mix-ins. I throw in whatever’s left Friday morning with eggs, that parmesan Jake doesn’t use, and suddenly breakfast is vegetables.
Got questions about storage times or reheating temps? I’ve answered the common ones below
Full Recipe: Shrimp Scampi Spaghetti Squash Meal Prep
Sunday afternoon Emma dragged her step stool over asking if she could help portion the containers. That’s when you know your shrimp scampi spaghetti squash meal prep routine is working when a seven-year-old wants in on the action. This recipe makes four generous portions that’ll carry you through Thursday without getting boring.
Shrimp Scampi Spaghetti Squash Meal Prep
Equipment
- Glass meal prep containers with snap lids (four 2-cup)
- Large microwave-safe plate
- 12-inch skillet
- Mixing bowls
- Sharp knife
- Paper towels
Ingredients
- 1 pound large raw shrimp (16/20), peeled and deveined thawed if frozen
- 1 spaghetti squash 2.5 to 3 pounds
- 5 ounces fresh baby spinach
- 4 cloves garlic finely minced
- 3 tablespoons salted butter divided; or ghee
- 1/2 cup low-sodium vegetable broth
- 1/4 teaspoon crushed red pepper flakes
- 1/2 lemon lemon juice plus extra wedges for garnish
- fresh parsley chopped, for finishing
- kosher salt to taste
- black pepper to taste
- lemon zest optional, for finishing
- grated Parmesan cheese for serving, optional
Instructions
- Pierce the whole spaghetti squash 8–10 times with a sharp knife tip, place on a microwave-safe plate, and microwave on high for 12–14 minutes until tender when gently squeezed (use an oven mitt).
- While the squash cooks, pat the shrimp very dry with paper towels to prevent watery containers.
- Let the cooked squash cool 5 minutes, then cut in half lengthwise and scoop out the seeds.
- Heat a 12-inch skillet over medium-high with half the butter (about 1.5 tablespoons).
- Add shrimp in a single layer, season with salt and pepper, and sear 90 seconds per side just until pink. Remove immediately to a plate.
- Add remaining butter to the same skillet with minced garlic and red pepper flakes; cook 30 seconds until fragrant.
- Stir in the vegetable broth and add the spinach; cook about 2 minutes until wilted.
- Use a fork to scrape the squash into strands and add to the skillet; toss with the garlic-butter mixture and season to taste.
- Let the mixture cool to room temperature (about 20 minutes) before portioning to avoid condensation.
- Portion the squash mixture into four meal prep containers and top each with shrimp.
- Squeeze fresh lemon juice over each portion and add lemon zest if using; sprinkle with chopped parsley.
- Seal once completely cooled, label with today’s date, and refrigerate.
- Optional serving: add grated Parmesan after reheating.
Notes
- Storage: Refrigerate in airtight glass containers up to 4 days. Do not leave at room temperature—refrigerate within 1 hour of cooking (30 minutes is better).
- Freezer: Freeze the spaghetti squash base (without shrimp or citrus) up to 2 months. Add freshly cooked or pre-cooked chilled shrimp after thawing and reheating the base. Add lemon juice/zest after reheating for best flavor.
- Reheating (microwave): Remove lid, cover with a damp paper towel, heat 90 seconds; stir, then 30–45 seconds more until hot. For best shrimp texture, heat the squash base first, then add the cold shrimp and heat 30 seconds more just to warm through.
- Reheating (stovetop): Add 1 tablespoon water or broth to a skillet over medium heat; warm 3–4 minutes, stirring occasionally. Add shrimp at the end to avoid overcooking.
- Meal prep timing: Start with microwaving the squash; sear shrimp while it rests. Allow ~20 minutes for cooling before sealing to prevent soggy containers.
- Containers: Use four 2-cup glass containers with snap lids; label and date for easy grab-and-go lunches or dinners.
- Make it lighter or Whole30: Use ghee instead of butter; skip Parmesan.
- Anti-waste tip: Extra squash base is great folded into scrambled eggs with leftover Parmesan.
Your Meal Prep Questions Answered
The first time I prepped this, Rachel asked if the shrimp would get rubbery she’d had bad experiences with reheated seafood at her office cafeteria.
Can shrimp scampi spaghetti squash be frozen?
Freeze the spaghetti squash base for up to 2 months, but add fresh shrimp after reheating. Frozen shrimp get rubbery.
How to reheat shrimp scampi meal prep without overcooking?
Heat the squash base 90 seconds, add shrimp on top, then just 30 more seconds. Shrimp only need warming, not cooking again.
Why did my meal prep containers leak?
Happened to me too with cheap plastic containers. Switch to glass with snap lids they’re ferret-proof and leak-proof.
Best way to cook shrimp for meal prep bowls?
Pat dry completely, sear 90 seconds per side in hot butter, remove immediately. Wet shrimp steam instead of sear and make watery containers.
Try This During Your Next Tax Season
This shrimp scampi spaghetti squash meal prep carried Rachel through the worst of last April when I barely saw her before 9pm most nights.
If you make it, send me a photo on Instagram and tag #NextWeekMeals or @NextWeekMeals I actually look at those, especially the ones showing how you portioned your containers. Rate the recipe with the stars below if it works for your family.
And if Wednesday night rolls around and you’re staring at a fridge full of actual meals instead of calling for pizza? That’s the whole point.
