Madeleine Hull
Shrimp scampi is a simple yet flavourful dish that traditionally includes shrimp, butter, garlic, and white wine. It is usually served on a bed of pasta or white rice, which are not keto-friendly. However, shrimp scampi can easily be made keto-compliant by substituting the pasta or rice with low-carb alternatives such as zucchini noodles, spaghetti squash, or cauliflower rice. The keto version of shrimp scampi is a quick and easy meal that can be prepared in a single pan, making it a convenient option for weeknight dinners or lazy weekends. It is also a healthy dish that is low in carbohydrates and calories, making it a suitable choice for those following a ketogenic diet.
| Characteristics | Values |
|---|---|
| Preparation time | 10-20 minutes |
| Carbohydrates | 2-7 grams |
| Calories | Zero calories |
| Suitable for | Ketogenic, Paleo, Whole30 diets |
| Ingredients | Shrimp, butter, olive oil, garlic, parsley, lemon, Parmesan cheese, red pepper, salt, black pepper, white wine |
| Alternatives | Chicken or vegetable broth, cherry tomatoes, spinach, lemon wedges, zucchini noodles, spaghetti squash noodles, cauliflower rice, shirataki noodles |
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What You'll Learn
Shrimp is keto-friendly
Shrimp is a keto-friendly food, making it a great option for those following a low-carb or ketogenic diet. It is virtually carb-free and shallow in fat and calories, making it a perfect protein choice for a keto diet.
Healthy, clean proteins like shrimp help limit carb intake while providing essential nutrients. For example, shrimp contains lots of nutrients, including vitamin B12, folate, iron, and omega-3 fatty acids, which help your heart and brain function properly. Additionally, shrimp's low-fat content aids in weight management, ensuring you feel full and satisfied with your meals.
When choosing shrimp for a keto diet, opt for fresh or frozen wild-caught shrimp instead of farmed shrimp to ensure the highest quality and most nutrient-dense option. Go for large or jumbo shrimp, which are less likely to overcook and become rubbery. Peeled shrimp with the tails intact are the easiest to prepare and add a lot of flavor to your dish.
While shrimp is keto-friendly, the way it is prepared and the ingredients it is combined with can affect its carb count. For example, boiled and grilled shrimp are very keto-friendly, but fried shrimp is not, as the batter adds a significant number of carbs. Similarly, shrimp scampi, a dish made with shrimp, butter, garlic, and white wine, is keto-friendly, but traditionally served on a bed of pasta or rice, which are high in carbs. Creative cooks can make keto-friendly shrimp scampi by substituting zucchini noodles, spaghetti squash, or cauliflower rice for the pasta or rice.
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Spaghetti squash as a substitute for pasta
Shrimp Scampi is a keto-friendly dish that is low in carbs and high in protein and healthy fats, making it a great option for those following a ketogenic diet. The dish typically includes white wine, butter, olive oil, garlic, parsley, and spices.
To make it even healthier or more suitable for a keto diet, some people choose to omit the wine or replace it with chicken or vegetable broth. Parmesan cheese is another ingredient that can be forgone or used sparingly.
Spaghetti squash is often used as a substitute for pasta in Shrimp Scampi. Spaghetti squash is a type of winter squash with an elongated round shape, hard yellow skin, and firm flesh that transforms into strands when cooked. These strands can be teased with a fork to create long noodle-like strands, making it a carb-free substitute for pasta.
To prepare the spaghetti squash, preheat your oven to between 350-400˚F (175–200˚C). Cut the squash into rounds or 1 1/2-inch rings, rather than horizontal halves, to achieve longer strands. Remove the seeds and stringy membranes, and season the squash with salt, pepper, and other desired seasonings. Brush or coat the squash with oil or cooking spray, and arrange the slices on a baking sheet. Roast the squash until tender and golden brown, about 40 minutes.
Once the squash is cool enough to handle, peel and discard the skins, then shred the squash into long "noodles." You can now use these squash noodles in your Shrimp Scampi recipe, following the same steps you would with regular pasta.
Some people find that the spaghetti squash can be a bit bland, so they suggest doubling the shrimp scampi sauce or adding extra butter, salt, pepper, garlic, and parsley to the squash. This ensures that the squash takes on more flavor and creates a more cohesive dish.
Overall, spaghetti squash is a great low-carb and gluten-free substitute for pasta in Shrimp Scampi, providing a lighter and fresher flavor to the classic dish.
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Chicken broth instead of white wine
Shrimp is keto-friendly, making shrimp scampi a great option for those following a ketogenic diet. However, traditional shrimp scampi recipes include white wine, which can unintentionally load your dish with carbs. To make shrimp scampi keto-friendly, you can replace the white wine with chicken broth or chicken stock. Chicken broth has a much better flavour than fish broth, but if you have homemade fish broth, you can use that instead. Chicken bone broth is also a great option as it gives the sauce a deep, rich flavour.
To make keto shrimp scampi, start by heating butter and olive oil in a large skillet over medium-high heat. Saute garlic and red pepper flakes in the butter and oil. You can also add some red chillies for extra spice. Then, add the chicken broth and cook for 1-2 minutes. Next, add the shrimp and season with salt and black pepper. Cook for 2-4 minutes until the shrimp are just pink. Finally, add lemon juice, zest, and a bit more butter, stirring to ensure the shrimp are coated in the garlic butter sauce.
This keto shrimp scampi recipe is quick and easy to make and can be served as an appetizer or a main course. For a gluten-free option, serve it with zucchini noodles, brown rice, or white rice instead of pasta. If you're serving it as an appetizer, pair it with crusty garlic bread for soaking up the garlic butter sauce.
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Shirataki noodles as a low-carb option
Shirataki noodles are a popular low-carb option for those on a keto diet. Also known as konjac, miracle, or Japanese noodles, they are made from glucomannan, a type of soluble fibre derived from the root of the konjac plant. With zero net carbs and calories, they are an excellent substitute for traditional noodles, helping individuals feel full and potentially aiding in weight loss.
Shirataki noodles are highly versatile and can be used in various dishes, from fettuccine to ramen. They are also gluten-free, making them a suitable option for those with gluten intolerance or celiac disease. The preparation method involves rinsing the noodles, boiling them for a few minutes, and then stir-frying them in a skillet to improve their texture and make them more absorbent.
While some people may find the rubbery texture and chemical smell of shirataki noodles off-putting, proper preparation can mitigate these issues. Cooking the noodles in a dry skillet and adding ingredients like olive oil and parmesan can enhance their flavour and make them more palatable.
For those who want to enjoy shrimp scampi while adhering to a keto diet, shirataki noodles offer a viable option. Instead of serving the shrimp scampi with spaghetti squash or zucchini noodles, one could opt for shirataki noodles as a low-carb alternative. This allows individuals to enjoy the flavours of shrimp scampi while maintaining their dietary restrictions.
In conclusion, shirataki noodles are a versatile and nutritious low-carb option for individuals on a keto diet. Their ability to take on the flavour of accompanying sauces and dishes makes them a suitable substitute for traditional noodles, allowing those on a keto diet to enjoy a variety of meals without sacrificing taste or their dietary goals.
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Creative cooks can make shrimp scampi with cauliflower rice
Shrimp scampi is a keto-friendly dish, as shrimp is low in carbs and high in protein and healthy fats, which are all important in a keto diet. Creative cooks can make a delicious shrimp scampi with cauliflower rice, a healthy keto-friendly vegetable. This recipe is a quick and easy weeknight dinner option, full of flavour and ready in less than 30 minutes.
To make shrimp scampi with cauliflower rice, start by heating olive oil in a large skillet over medium heat. Add in the shrimp with half the salt and pepper and sauté for 2 minutes on each side. Remove the shrimp and set aside. Add in the garlic and sauté for about 15 seconds, then add in the white wine to deglaze the pan, scraping up any brown bits. Add in the butter, and once melted, add the lemon juice and zest. Stir to combine, then remove about 3 tablespoons of the sauce and set aside.
Next, pour the cauliflower rice into the skillet and toss in the sauce. Add in the remaining salt and pepper, then cook for 2 minutes. Finally, add the shrimp back into the skillet, along with the reserved sauce, and continue cooking until cooked through.
Garnish with freshly chopped parsley and lemon slices, and serve. This recipe is so flavourful that you won't miss the carbs from pasta. You can also add shaved Brussels sprouts to the cauliflower rice for extra flavour and texture.
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Frequently asked questions
Shrimp is keto-friendly as it is virtually carb-free and low in fat and calories. It is also a good source of nutrients, including vitamin B12, folate, iron, and omega-3 fatty acids.
Spaghetti squash, zucchini noodles, shirataki noodles, or cauliflower rice are keto-friendly substitutes for pasta in shrimp scampi.
Chicken broth, vegetable broth, or chicken stock are keto-friendly substitutes for white wine in shrimp scampi.
