Finding high-protein keto recipes that taste restaurant-quality and come together in under 30 minutes is no small feat. This garlic butter shrimp scampi with zoodles checks every box. Succulent shrimp bathed in a rich, garlicky lemon-butter sauce, served over tender zucchini noodles: it delivers serious protein, minimal carbs, and maximum flavour.
This keto shrimp scampi recipe clocks in at approximately 33 grams of protein per serving while keeping net carbs under 5 grams. Whether you're deep into ketosis or simply looking for a lighter alternative to traditional pasta dishes, this one belongs in your regular rotation.
Why This Recipe Works for Keto
Traditional shrimp scampi relies on linguine or spaghetti as its base, which can pack 40+ grams of carbohydrates per serving. By swapping pasta for spiralized zucchini noodles (zoodles), you eliminate the carb load while adding fibre and micronutrients.
Shrimp is one of the most keto-friendly proteins available. It's naturally low in fat and carbohydrates while delivering an impressive protein punch. Combined with healthy fats from olive oil and butter, this dish hits the optimal macronutrient ratios for a ketogenic diet.
The garlic butter sauce isn't just for flavour: it provides the fat content necessary to maintain satiety and support ketone production. This is a complete keto meal that won't leave you hungry an hour later.
Nutritional Breakdown Per Serving
Understanding exactly what you're consuming is essential for staying on track with your keto macros. Here's the detailed breakdown for one serving of this high-protein shrimp scampi:
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 456 kcal |
| Protein | 32.8g |
| Total Fat | 34g |
| Saturated Fat | 11g |
| Net Carbohydrates | 4.5g |
| Total Carbohydrates | 6.5g |
| Dietary Fibre | 2g |
| Sodium | 890mg |
This recipe yields 3 generous servings. Each serving exceeds the 25-gram protein target, making it an excellent choice for those prioritising muscle maintenance on keto.
Macro Percentages:
- Fat: 67%
- Protein: 29%
- Carbohydrates: 4%
These ratios align well with standard ketogenic guidelines of 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
Complete Ingredients List
Gather everything before you start cooking. This recipe moves quickly once the pan heats up.
For the Shrimp:
- 450g (16 oz) raw shrimp, peeled and deveined
- 2 tablespoons extra virgin olive oil
- Salt and freshly ground black pepper to taste
For the Garlic Butter Sauce:
- 1 tablespoon olive oil
- 4 teaspoons fresh garlic, minced (approximately 4 cloves)
- 60ml (¼ cup) chicken broth or bone broth
- 60g (¼ cup) unsalted butter
- 2 tablespoons fresh lemon juice
- Salt and pepper to taste
For the Zoodles:
- 450g (16 oz) zucchini, spiralized into noodles
- 1 tablespoon olive oil
- 60g (¼ cup) fresh parsley, roughly chopped
Step-by-Step Cooking Instructions
Step 1: Prepare the Zucchini Noodles
Place your spiralized zucchini in a large colander set over a bowl or in the sink. Sprinkle generously with salt and toss to distribute evenly. Let the zoodles sit for 15-20 minutes.
This salting step is critical. Zucchini contains significant water content that will release during cooking and dilute your sauce if not addressed beforehand. After 15 minutes, press the zoodles gently with paper towels to remove excess moisture.
Step 2: Cook the Shrimp
Heat 2 tablespoons of olive oil in a large skillet or pan over medium-high heat. Wait until the oil shimmers before adding the shrimp: this ensures proper searing rather than steaming.
Add the shrimp in a single layer. Season immediately with salt and pepper. Cook without moving for 2-3 minutes until the bottom edges turn pink and slightly golden.
Flip each shrimp and cook for an additional 1-2 minutes. The shrimp should be pink throughout and slightly curled. Remove immediately to a clean plate: overcooked shrimp becomes rubbery.
Leave any remaining oil and fond (the browned bits) in the pan. This adds flavour to your sauce.
Step 3: Build the Garlic Butter Sauce
Reduce heat to medium. Add 1 tablespoon of olive oil to the same pan. Add minced garlic and stir constantly for 30-45 seconds. Watch carefully: garlic burns quickly and becomes bitter.
Pour in the chicken broth to deglaze the pan, scraping up any browned bits from the shrimp. Add the butter and stir until fully melted and incorporated.
Add lemon juice and stir to combine. Taste and adjust seasoning with salt and pepper as needed. The sauce should be silky and aromatic.
Step 4: Add the Zoodles
Add the drained zucchini noodles directly to the sauce. Toss gently using tongs to coat all the noodles evenly.
Cook for 3-4 minutes, tossing occasionally. The zoodles should soften slightly but retain some bite: they'll continue cooking from residual heat after plating.
If excess liquid accumulates in the pan, increase heat briefly to reduce it. A watery sauce dilutes flavour and makes the dish less satisfying.
Step 5: Combine and Serve
Return the cooked shrimp to the pan. Toss gently to warm through and coat with sauce: about 30 seconds maximum.
Divide between three plates or bowls. Garnish generously with fresh chopped parsley. Serve immediately while hot.
Professional Tips for Best Results
Use Fresh Lemon Juice: Bottled lemon juice contains preservatives that affect flavour. One medium lemon yields approximately 2 tablespoons of juice: exactly what this recipe requires.
Don't Skip the Zoodle Salting: This 15-minute step prevents a watery final dish. It's the difference between restaurant-quality and disappointing results.
Size Matters for Shrimp: Use large or extra-large shrimp (21-25 count per pound). Smaller shrimp overcook easily and don't provide the same satisfying texture.
Fresh Garlic Only: Pre-minced garlic in jars lacks the punch of fresh. The additional 60 seconds of prep time is worth it.
Room Temperature Shrimp: Remove shrimp from refrigeration 10-15 minutes before cooking. Cold shrimp dropped into hot oil lowers pan temperature and leads to steaming rather than searing.
Supporting Your Keto Lifestyle
Following a ketogenic diet requires attention to micronutrient intake, not just macros. The transition to keto often depletes electrolytes: particularly magnesium: which can cause fatigue, muscle cramps, and brain fog commonly called "keto flu."
Shrimp naturally contains some magnesium, but supplementation often proves beneficial during active ketosis. Fitness Health offers magnesium supplements specifically formulated to support metabolic health and help maintain proper electrolyte balance while following low-carbohydrate eating patterns.
Storage and Meal Prep Notes
This shrimp scampi stores reasonably well, though texture is best when served fresh.
Refrigerator Storage: Store in an airtight container for up to 2 days. Keep shrimp and zoodles together: the sauce helps prevent the zoodles from drying out.
Reheating: Use a skillet over medium heat rather than a microwave. Add a splash of chicken broth to revive the sauce. Heat just until warmed through: prolonged reheating toughens shrimp.
Not Recommended for Freezing: Zucchini noodles become mushy when frozen and thawed. If meal prepping, prepare the sauce and shrimp separately, then spiralize fresh zucchini before serving.
Quick Reference Summary
- Total Time: 25-30 minutes (including zoodle prep)
- Active Cooking Time: 10-12 minutes
- Servings: 3
- Protein Per Serving: 32.8g
- Net Carbs Per Serving: 4.5g
- Difficulty: Easy
This garlic butter shrimp scampi delivers everything you want from a keto dinner: high protein, minimal carbs, rich flavour, and quick preparation. Add it to your weekly rotation and you'll never miss traditional pasta.
For more high-protein meal ideas to support your fitness goals, explore our nutrition guides for additional recipes and strategies.
