Keto Garlic Shrimp with Zucchini Noodles

This keto garlic shrimp with zucchini noodles is a 20-minute dinner of juicy shrimp cooked in garlic butter with chili and lemon, tossed with lightly cooked zucchini noodles and a little Parmesan. It tastes like shrimp linguine but has about 6 g of net carbs and 30 g of protein per serving, compared with 40 g or more of carbs in a pasta version. The trick is to cook the zucchini noodles very briefly and drain them well, so they stay firm and don’t make the sauce watery. Shrimp is a lean protein that cooks in minutes, and it’s low in mercury, which makes it a good choice for a regular weeknight seafood meal.

• Serves: 4
• Prep time: 15 minutes
• Cook time: 8 to 10 minutes
• Total time: about 25 minutes

Ingredients

• 500 g (about 1 lb) raw peeled shrimp (prawns), deveined
• 4 medium zucchini (courgettes, about 800 g), spiralized
• 1 tablespoon olive oil
• 30 g (2 tablespoons) butter
• 4 to 5 garlic cloves, finely chopped
• ¼ to ½ teaspoon chili flakes
• Zest and juice of 1 lemon
• A small handful of parsley, chopped
• 20 g (about ¼ cup) Parmesan, finely grated
• ¼ teaspoon salt and black pepper

Method

1. Prepare the zucchini. Spiralize the zucchini, or cut it into thin strips with a julienne peeler. Spread the noodles on kitchen paper, sprinkle lightly with salt, and leave for 10 minutes to draw out water. Pat dry.
2. Dry the shrimp. Pat the shrimp dry with kitchen paper and season with pepper.
3. Cook the shrimp. Heat the oil and half the butter in a large frying pan over medium-high heat. Add the shrimp in a single layer and cook for 1 to 2 minutes per side until pink and just opaque. Move them to a plate.
4. Make the garlic butter. Lower the heat to medium. Add the remaining butter, the garlic and chili flakes, and cook for 30 to 60 seconds, stirring, until fragrant but not browned.
5. Cook the noodles. Add the zucchini noodles and toss for 1 to 2 minutes, just until warm and slightly softened. Don’t overcook, or they’ll release water and turn limp.
6. Combine. Return the shrimp and any juices to the pan. Add the lemon zest and juice and the parsley, and toss.
7. Serve. Divide between bowls and top with Parmesan and an extra pinch of chili.

Tips

• Don’t skip draining the zucchini. Salting and patting dry removes water that would otherwise thin the sauce.
• Cook the shrimp first and return them at the end, so they don’t overcook while the noodles heat.
• Shrimp is cooked when it turns pink and opaque and curls into a loose “C”. A tight “O” shape means it’s overcooked.
• Use frozen shrimp if you like: thaw them overnight in the fridge or in a sealed bag in cold water, then dry well.
• Keep the garlic pale. Burnt garlic turns bitter.

Swaps and variations

• Creamy: stir in 4 tablespoons of heavy cream with the lemon for a richer sauce.
• Pesto: replace the garlic butter with 3 tablespoons of pesto.
• Chicken: use thin strips of chicken breast, cooked until they reach 74°C (165°F).
• Mixed noodles: combine zucchini noodles with spaghetti squash or a handful of shirataki noodles.
• More vegetables: add cherry tomatoes, spinach or sliced red pepper with the garlic.
• Not keto: serve over whole wheat linguine for the rest of the family.

Our guide to keto pasta alternatives compares zucchini noodles with other options.

Nutrition per serving (estimate)

One serving is a quarter of the recipe. These figures were calculated from USDA FoodData Central values for raw shrimp, zucchini, olive oil, unsalted butter, garlic, chili flakes, lemon juice, parsley, hard Parmesan and salt.

This is a high-protein, lower-calorie keto dinner. Shrimp contains dietary cholesterol, but for most people saturated fat has a bigger effect on blood cholesterol, and this dish is moderate in saturated fat. The US Food and Drug Administration includes shrimp among its “Best Choices” for low mercury. Zucchini adds potassium, vitamin C and fiber. Our guide to whether seafood is keto covers other options.

Contains: shellfish (shrimp) and milk (butter, Parmesan).

Storage and reheating

This dish is best eaten straight away, as zucchini noodles soften and release water as they sit. Leftovers keep in the fridge for up to 2 days. Reheat gently in a pan just until hot, as shrimp toughens if cooked again for too long. It doesn’t freeze well.

What to serve with it

• A green salad with olive oil and lemon.
• Garlic mushrooms or roasted asparagus.
• Keto bread, like our keto bread, to mop up the garlic butter.

Common questions

Do I need a spiralizer?

No. A julienne peeler or a sharp knife works. Many supermarkets also sell ready-made zucchini noodles.

How do I stop zucchini noodles going soggy?

Salt and dry them before cooking, cook them for no more than 2 minutes, and serve straight away.

Can I use cooked shrimp?

Yes. Add cooked shrimp at step 6 and heat for a minute until hot. It won’t absorb as much flavor.

Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.