Healthy Shrimp Scampi Pasta | Lite Cravings | WW Recipes (2024)

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Want to make an impressive meal without the fuss? Healthy Shrimp Scampi Pasta is a simple 30-minute recipe that tastes like an elegant restaurant dish.

Healthy Shrimp Scampi Pasta | Lite Cravings | WW Recipes (1)

The heat wave here in SoCal finally broke in the past few days, and boy am I happy to be able to actually cook in my kitchen without melting.

I know fall is right around the corner, but I can’t let go of my favorite summer/spring flavors just yet. The bright lemon and white wine sauce that is the base for this Healthy Shrimp Scampi Pasta is light and complex. And I bet you have most of the ingredients already on hand!

A healthy twist on the classic dish

There are thousands of scampi recipes out there. I think my version stands out because I’ve made small ingredient tweaks here and there to add more nutritional value into the mix.

Most scampi recipes rely on butter, and usually lots of it. Did you know that there is 7 grams of saturated fat in every tablespoon of butter? Saturated fats can increase your risk of heart disease.

Instead, I use light butter like Earth Balance whipped butter spread, which is dairy free and has only 3 grams of saturated fat per tablespoon. It’s not ideal, but it’s a better option.

Healthy Shrimp Scampi Pasta | Lite Cravings | WW Recipes (2)

I also cut back on the typical amounts of white wine and oil. Instead, you’ll use the startchy pasta water, lots of garlic, and a little bit of red pepper flakes to create a simple sauce that is still packed full of flavor.

The last tweaks I made were increasing the amount of shrimp per serving and using whole wheat pasta. This gives you more shrimp per serving, increasing the protein, fiber, and whole grains, which keep you full longer.

Once you get the hang of the base recipe, you can add in sauteed veggies to bulk it up even more. In fact, my Lemon Garlic Shrimp Pasta recipe is pretty much a version of scampi with asparagus mixed in. So good!

Now you can indulge in a buttery, lemony, garlicky pasta dish without viewing it as a “splurge” meal!

Healthy Shrimp Scampi Pasta | Lite Cravings | WW Recipes (3)

Ingredient substitutions

If you don’t like shrimp, you can use any other kind of fish–scallops, salmon, halibut. etc. If seafood isn’t your thing, use boneless skinless chicken breasts instead.

A lot of people don’t like to cook with alcohol. If that the case for you, use 1/2 cup of chicken stock with 1 tbsp of white wine vinegar added in. That should give you some of the flavor and tang of the wine.

I love using white wine in this because then I just serve the leftover bottle with dinner. Place your pan of scampi in the middle of the table and serve family style. Eating outside is even better.

More Quick and Easy Pasta dishes

  • Lemon Garlic Shrimp Pasta
  • Baked Goat Cheese Pasta
  • Shrimp and Penne in Pink Sauce
  • Creamy Cajun Pasta
Healthy Shrimp Scampi Pasta | Lite Cravings | WW Recipes (4)

I’d love to hear from you if you make this recipe! It makes my day when you share your pics on Instagram and tag me (@litecravings). Don’t forget to use #litecravingsrecipes to make sure I see it. If I don’t get a chance to scroll through my tags quickly enough, I won’t see your post. I always make a point to look through the hashtags, though, so I’ll see it there.

Healthy Shrimp Scampi Pasta | Lite Cravings | WW Recipes (5)

Print Recipe

5 from 8 votes

Healthy Shrimp Scampi Pasta

Want to make an impressive meal without the fuss? Healthy Shrimp Scampi Pasta is a simple 30-minute recipe that tastes like an elegant restaurant dish.

Prep Time5 minutes mins

Cook Time25 minutes mins

Total Time30 minutes mins

Course: Main Course

Cuisine: American, Italian

Servings: 6

Calories: 378kcal

Author: Geri

Ingredients

  • 1 1/2 lbs shrimp, shells removed and deveined
  • 12 ounces whole wheat linguini
  • 2 tbsp light butter, like Earth Balance whipped
  • 2 tsp extra virgin olive oil, divided
  • 4 cloves garlic, minced
  • 1/2 cup dry white wine, like Chardonnay*
  • 1/2 cup reserved pasta cooking water
  • 1 tsp kosher salt, divided
  • 1/4 tsp red pepper flakes
  • 2-4 tbsp lemon juice, plus extra lemon wedges for serving
  • 1/3 cup grated parmesan cheese (from the refrigerated section)
  • 1/4 cup chopped parsley
  • cracked pepper to taste

Instructions

  • Boil pasta according to package direction, making sure you salt your water before adding the pasta. Don't forget to measure out 1/2 cup of the pasta water before you drain your noodles. Set pasta and reserved cooking water aside.

  • In a large skillet, over medium-high heat, add in 1 tsp olive oil. Add shrimp and sprinkle with 1/2 tsp salt and cracked pepper to taste. Saute shrimp, flipping once, until almost cooked through, about 2-3 minutes total. Remove shrimp to a plate and set aside.

  • In the same skillet, over medium heat, add butter and remaining tsp of olive oil. Saute garlic and red pepper flakes for 30 seconds, then add in white wine and pasta water. Reduce heat to simmer and cook until liquid has reduced by half, 7-10 minutes.

  • Add remaining 1/2 tsp of salt to liquid. Add shrimp and its juices back to the skillet, then add in the cooked pasta. Toss everything together over medium heat until sauce starts to absorb into the pasta, around 2-4 minutes.

  • Remove skillet from heat. Add lemon juice, starting with just 2 tbsp. Add parmesan cheese and parsley, continuing to toss everything until most of the liquid is absorbed and the cheese has melted. Taste the pasta, adding more lemon and salt/pepper as desired.

  • Serve with lemon wedges and extra parmesan and parsley.

Notes

Click here to determine your WW PersonalPoints for this recipe (if you are logged in to your WW app, it should calculate for you automatically). Serving size is the same as noted below.

WW Green SmartPoints: 10 for 1/6 of the recipe, about 3/4 cup pasta and 2/3 cup shrimp.

WW Blue SmartPoints: 9 for 1/6 of the recipe, about 3/4 cup pasta and 2/3 cup shrimp.

WW Purple SmartPoints: 3 for 1/6 of the recipe, about 3/4 cup pasta and 2/3 cup shrimp.

Nutrition

Calories: 378kcal | Carbohydrates: 41g | Protein: 38g | Fat: 8g | Saturated Fat: 2g | Fiber: 6g | Sugar: 2g

Healthy Shrimp Scampi Pasta | Lite Cravings | WW Recipes (2024)

FAQs

Is shrimp scampi healthy to eat? ›

It's fairly low in calories and provides a high amount of protein and healthy fats, as well as a variety of vitamins and minerals. Serve it with zucchini noodles, and you've got a great low-carb dinner option. Versatile: Serve this as a main course or an appetizer.

What is a good substitute for shrimp in shrimp scampi? ›

Vegan shrimp scampi is an easy delicious recipe to replace shrimp. I chose the hearts of palm as the base for this recipe. Its similar texture, flavor, and visual appearance worked perfectly. In addition, the use of fresh ingredients like lemon, garlic, and basil completes the flavors of this savory dish.

What is the sauce of shrimp scampi made of? ›

Shrimp scampi is made with a simple sauce of garlic, butter, and white wine. For me, I like to use a bit of extra virgin olive oil to support the butter, I find that it gives the dish good flavor and helps reduce the butter intake. As with all beloved classics, this recipe has many variations and additions.

Can I eat scampi on a diet? ›

Scampi itself is a relatively healthy source of protein, low in fat and calories. However, when it is breaded, it can increase the calorie and fat content of the dish. The breading is typically made from flour, breadcrumbs, or a combination of both, which can add carbohydrates and calories to the dish.

Is shrimp scampi bad for high blood pressure? ›

Shrimp has less than a tenth of a gram of saturated fat in 3 ounces. Plus, there's almost no trans fat in shrimp. The healthy fats in shrimp, like omega-3 fatty acids, can lower your blood pressure and odds of getting heart disease and stroke.

Why do Americans say shrimp scampi? ›

It's widely believed the “scampi” refers to the style of cooking the shrimp — and this usage is typically accepted — though it's not totally technically accurate. The word “scampi” is Italian for a type of small crustacean akin to a mini lobster.

What else tastes like shrimp? ›

Armadillidiidae is a family of woodlice, a terrestrial crustacean group in the order Isopoda. Members of this family can roll into a ball, Washed then boiled or fried. Then eaten whole they taste like shrimp.

What can I use instead of white wine for shrimp scampi? ›

The sugar + pasta water combination is a substitute for white wine. Substitute pasta water: You can substitute pasta water with heavy cream for a creamy version of Shrimp Scampi.

Why is scampi so expensive? ›

Much of our langoustine is exported to Europe where the whole fish still in its shell is highly prized. But most langoustines end up as scampi. Although langoustines are relatively abundant, scampi's popularity means it is expensive.

What do Italians call scampi? ›

Scampi is a seafood dish that includes various preparations of certain crustaceans, especially langoustine (the Italian name of which gives the dish its name), as well as shrimp or prawns.

Which seafood is good for weight loss? ›

A: Many fish varieties in India are beneficial for weight loss due to their high protein, low calorie, and fat content. India's best fish for weight loss include Rohu, Katla, Hilsa, Pomfret, and Tuna. Rohu fish is an excellent choice for weight loss as it is low in calories and fat but high in protein.

Is too much shrimp bad for you? ›

Excessive shrimp intake can affect health, especially in children and pregnant women. Sodium: Some types of shrimp can contain a large amount of sodium, so their excessive intake can lead to high blood pressure.

What kind of seafood is good for weight loss? ›

Wild-caught salmon, shrimp, cod, tilapia, and tuna are all great options for weight loss, and they can be enjoyed in many different ways.

Does shrimp scampi have a lot of cholesterol? ›

The United States Department of Agriculture note that 100 grams (g) of shrimp contains 189 milligrams (mg) of cholesterol.

Is scampi a processed food? ›

Lower quality scampi, known as 'formed' scampi, contains some langoustine processed into a paste with other scraps of cheap whitefish. This fish mulch is injected with water and other additives to emulate the texture of langoustine before being coated in breadcrumbs.

Is shrimp scampi high in carbs? ›

Shrimp scampi (1 cup) contains 2.4g total carbs, 2.3g net carbs, 13.9g fat, 26.9g protein, and 247 calories.

Is shrimp scampi high in fat? ›

Shrimp scampi contains 269 calories per 136 g serving. This serving contains 16 g of fat, 27 g of protein and 2.4 g of carbohydrate. The latter is 0.1 g sugar and 0.1 g of dietary fiber, the rest is complex carbohydrate. Shrimp scampi contains 2.6 g of saturated fat and 246 mg of cholesterol per serving.

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