Comfort food doesn’t always have to weigh you down. This Skinny Shrimp Parmesan Spaghetti Squash is a bright, satisfying dinner that manages to be indulgent and light at the same time. Roasted spaghetti squash becomes the pasta stand-in, tossed with tangy marinara, seasoned shrimp, and a cheesy breadcrumb topping that gets golden and crispy under the broiler. It’s an easy, family-friendly weeknight meal with restaurant-worthy flavor and a fraction of the calories of traditional shrimp parmesan.

Here you’ll find everything you need to know to make this dish from start to finish: a short ingredient list, clear step-by-step instructions rewritten for clarity, and tips for prep, storage, and simple swaps so it fits your pantry and taste buds. The full recipe follows the ingredient amounts exactly, and the method keeps the order of steps logical and efficient.

Why you’ll love it

Quick prep and a short hands-on time—most of the cooking happens while the squash roasts.
Bright, satisfying marinara and juicy shrimp pair perfectly with tender strands of squash.
Crispy breadcrumb and cheese topping gives you the best of baked parmesan without the heavy batter or frying.
Flexible—use low-fat mozzarella and whole wheat breadcrumbs without losing any flavor.

Ingredients

1 small to medium sized spaghetti squash, roasted
1/2 cup Marinara Sauce
1/2 teaspoon Italian seasoning
1/2 teaspoon garlic powder
1/2 cup Mozzarella cheese, shredded (you may use low-fat if preferred)
1/4 cup parmesan cheese
2 tablespoons whole wheat Italian breadcrumbs
1 tablespoon olive oil
Salt and pepper
6 large shrimp
2 tablespoons fresh parsley or basil, for serving (optional)

Equipment

Baking sheet
Small bowl
Skillet or oven-proof pan for the shrimp (optional)
Fork for shredding the spaghetti squash
Broiler or oven with broil setting

Prep notes

Plan to roast the spaghetti squash first—the squash needs the longest time in the oven. If you prefer, you can cut the squash in half and roast cut-side down on a baking sheet to shorten the roasting time by a few minutes, but the total amount of oven time remains similar. The shrimp cook quickly, so prepare them while the squash is finishing up. Use pre-shredded mozzarella to save time, or grate from a block for a fresher melt.

Step-by-step instructions

Preheat the oven to 400°F (200°C).
Prepare the spaghetti squash for roasting: slice the 1 small to medium sized spaghetti squash in half lengthwise and scoop out the seeds. Place the squash halves cut-side down on a baking sheet lined with parchment or lightly greased.
Roast the squash in the preheated oven until the flesh is tender and easily shredded with a fork, about 35–45 minutes depending on the size. When it’s done, remove from the oven and let it cool just enough to handle.
While the squash cools slightly, combine seasoning and sauce: in a small bowl stir together 1/2 cup Marinara Sauce, 1/2 teaspoon Italian seasoning, and 1/2 teaspoon garlic powder. Set this saucy mixture aside.
Prepare the shrimp: pat the 6 large shrimp dry with paper towels and season them lightly with salt and pepper. In a skillet over medium heat add 1 tablespoon olive oil. When the oil is shimmering, add the shrimp and cook until they turn pink and opaque, about 1–2 minutes per side depending on their size. Remove from heat and set aside.
Shred the roasted squash: using a fork, scrape the flesh of each squash half to create long, spaghetti-like strands. Transfer the strands to a baking dish or leave them in the squash shells if you prefer a pretty presentation.
Toss the squash with the sauce: pour the marinara mixture over the shredded squash and toss gently until the strands are evenly coated. Season to taste with additional salt and pepper if needed.
Top with cheese and breadcrumbs: sprinkle 1/2 cup Mozzarella cheese evenly over the sauced squash, followed by 1/4 cup parmesan cheese and 2 tablespoons whole wheat Italian breadcrumbs. Scatter the cooked shrimp across the top so each portion will have shrimp within it.
Bake until bubbly and golden: place the dish under the oven broiler or return it to the oven set to 425°F (220°C) and bake just until the cheese melts and the breadcrumbs and parmesan turn golden brown, about 3–6 minutes. Watch carefully under the broiler to prevent burning.
Finish and serve: remove from the oven and let the dish rest for a minute. Sprinkle 2 tablespoons fresh parsley or basil over the top, if using. Serve warm and enjoy.

Tasting notes and serving suggestions

The dish combines bright tomato flavor with garlicky Italian herbs and the sweet, nutty notes of roasted spaghetti squash. The shrimp add a tender, savory contrast while the breadcrumb-parmesan topping gives you textural contrast and a satisfying golden finish. Serve this Skinny Shrimp Parmesan Spaghetti Squash with a simple green salad, some crusty bread, or a lemon wedge on the side for squeezing over the shrimp to brighten the flavors even more.

Make-ahead, storage, and reheating

To make ahead: assemble through step 8 and refrigerate the unbaked dish for up to 24 hours. Add the shrimp right before you bake, or if you prefer you can cook the shrimp ahead and refrigerate them separately for up to 24 hours.
Storage: leftover portions keep well in an airtight container in the refrigerator for 3–4 days.
Reheating: reheat gently in a 350°F (175°C) oven until warmed through, about 10–15 minutes, or microwave individual portions in 30–45 second bursts until hot. If you want to refresh the topping’s crispness, pop the dish under the broiler for 1–2 minutes after reheating.

Variations and swaps

Veg-forward: double the veggies—toss in quick-sauteed mushrooms, sliced bell pepper, or baby spinach with the marinara before mixing into the squash for extra color and bulk.
Extra herbaceous: add a teaspoon of chopped fresh oregano or a squeeze of lemon juice to the shrimp as they finish cooking for more brightness.
Different cheese: swap the parmesan for pecorino or combine both for a sharper finish; use part-skim mozzarella if you prefer a lighter option.
Breadcrumb crunch: if you don’t have whole wheat Italian breadcrumbs, use regular breadcrumbs mixed with a pinch of Italian seasoning or crushed garlic croutons for a fast substitute.

Tips for success

Roast the squash cut-side down for the juiciest strands. If you’re in a hurry, pierce the squash and microwave on high for 6–8 minutes before finishing in the oven, but roasting gives better texture.
Don’t overcook the shrimp. They cook quickly and become rubbery if left too long. Remove them as soon as they’re opaque and pink.
Watch the broiler closely. The topping goes from golden to burnt in moments, so keep the oven door cracked and check every minute or two.

Nutrition snapshot

This recipe balances protein, vegetables, and a modest amount of cheese and breadcrumbs. Using low-fat mozzarella and measuring the oil and cheese keeps the dish “skinny” without sacrificing the flavors you want in a weeknight comfort meal. Exact nutrition will vary based on the brands and specific sizes of ingredients used.

Final thoughts

This Skinny Shrimp Parmesan Spaghetti Squash is proof that satisfying dinners don’t have to be complicated. With simple pantry staples, quick cooking times, and bright flavors, it’s an easy go-to when you want something cozy but composed. The recipe is forgiving, so feel free to make it your own—add more herbs, swap a few ingredients, or double it for company. Either way, you’ll get that classic cheesy, tomatoey finish with a lighter twist that hits all the right notes.

Happy cooking—and enjoy the crunchy topping and tender shrimp with every forkful of spaghetti squash strands.

Skinny Shrimp Parmesan Spaghetti Squash

Light, cheesy spaghetti squash boats topped with quick pan-seared shrimp for a healthy, satisfying meal.

Print Recipe Pin Recipe

Prep Time 20

Cook Time 1

Total Time 1 20

Servings: 2 servings

Ingredients Equipment Method Notes

Ingredients

1 small to medium spaghetti squash roasted
1/2 cup marinara sauce
1/2 teaspoon Italian seasoning
1/2 teaspoon garlic powder
1/2 cup mozzarella cheese shredded (may use low-fat)
1/4 cup Parmesan cheese
2 tablespoons whole wheat Italian breadcrumbs
1 tablespoon olive oil
salt and pepper to taste
6 large shrimp
2 tablespoons fresh parsley or basil for serving (optional)

Equipment

Oven
Baking Sheet
Large Bowl
Large Skillet
Spatula or tongs

Method

Preheat the oven to 425°F (220°C). Roast the whole spaghetti squash until tender if not already roasted—pierce, halve, seed, and roast cut-side down about 35–45 minutes for a medium squash; allow to cool slightly.
Scoop the spaghetti-like strands from the squash shells into a large bowl (about 2 1/2 cups). Discard or reserve the shells for filling.
Add the 1/2 cup marinara, 1/2 teaspoon Italian seasoning, and 1/2 teaspoon garlic powder to the squash strands and toss until evenly coated.
Divide the sauced squash evenly back into the two squash shells and sprinkle 1/4 cup shredded mozzarella on each (about 1/4 cup per side).
Place the squash boats on a baking sheet and bake in the oven 5–6 minutes, or until the cheese is melted.
While the squash bakes, heat 1 tablespoon olive oil in a large skillet over medium-high heat. Season the shrimp generously with salt and pepper.
Add the shrimp to the hot skillet and cook about 45 seconds per side, until pink and opaque; remove from heat and set aside.
Remove the baking sheet from the oven. Top each squash boat with 3 shrimp, 1 tablespoon grated Parmesan, and 1 tablespoon breadcrumbs.
Return the pan to the oven and bake 4 more minutes, until the toppings are warmed and the breadcrumbs are lightly golden.
Carefully transfer the squash boats to a serving platter and sprinkle with chopped parsley or basil if using, then serve immediately.