Shrimp Scampi Spaghetti Squash Meal Prep
This quick shrimp scampi spaghetti squash makes four low-carb meal prep portions in about 45 minutes—perfect for busy weeks. The squash base and garlic-butter sauce reheat well and keep in the fridge up to 4 days; freeze the base up to 2 months and add fresh shrimp after reheating. Great for professionals, students, or anyone wanting lighter, gluten-free meals that still feel comforting.
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.