Oven shrimp scampi is an easy, one bowl, mix and bake recipe. It only takes 5 minutes to make and 10 minutes in the oven to make a fancy dinner for your family.
Shrimps swimming in garlicky, buttery sauce topped with Parmesan cheese with a hint of spiciness. Shrimp scampi casserole with no bread crumbs will be your favorite easy keto weeknight dinner. [feast_advanced_jump_to].
Shrimp scampi is a delicious and iconic dish that many people love. But is it keto-friendly? In this detailed article, we’ll take an in-depth look at shrimp scampi to determine if it can fit into a ketogenic lifestyle.
What is Shrimp Scampi?
Shrimp scampi is an Italian-American dish that typically consists of shrimp sautéed in butter and garlic, splashed with white wine or chicken broth, and garnished with parsley and lemon. Some variations also include diced tomatoes or spinach. The shrimp are often served over pasta or rice.
Traditional shrimp scampi is definitely not keto-friendly, due to the carbohydrate-heavy pasta or rice. However, the shrimp itself is a keto-approved food. With a few modifications, shrimp scampi can easily be transformed into a delicious low-carb meal.
The Keto Diet Basics
The ketogenic diet is a very low-carb, high-fat diet It puts your body into a metabolic state called ketosis, where you burn fat for fuel instead of carbs
To achieve this, carb intake is restricted to only 20-50 grams of net carbs per day. This encourages the body to turn to fat and ketones for energy instead of glucose from carbs.
Foods to enjoy on keto include:
- Meat, poultry, fish and seafood
- Eggs
- Non-starchy vegetables
- High-fat dairy
- Nuts and seeds
- Healthy oils and fats
- Some fruits like berries in moderation
Foods to avoid on keto include:
- Grains and grain products
- Starchy vegetables like potatoes
- Legumes and beans
- Added sugars
- Most fruits
- Refined oils
With this overview of the keto diet in mind, let’s analyze shrimp scampi ingredient-by-ingredient.
Analyzing the Ingredients in Shrimp Scampi
Here is a typical list of ingredients found in shrimp scampi recipes:
- Shrimp
- Butter or oil
- Garlic
- White wine or broth
- Lemon juice
- Parsley
- Salt and pepper
- Pasta or rice
Right off the bat, we can see some clearly keto-approved items:
- Shrimp – With 0 net carbs, shrimp is a keto superstar.
- Butter/oil – Healthy fats are the cornerstone of keto.
- Garlic – This flavorful veggie is very low-carb.
- Lemon juice – Adds bright flavor without the carbs.
- Parsley – A fresh, green garnish that’s keto-friendly.
- Salt and pepper – You can use them freely on keto.
Next are two ingredients we need to look at more closely:
Wine/Broth – Dry white wine and chicken broth contain minimal carbohydrates, so a small amount can likely fit into keto macros. Keep portions modest.
Pasta/Rice – Herein lies the biggest issue. Pasta and rice provide a hefty carb load, so they are off the table for keto. Time for some substitutions!
Making Shrimp Scampi Keto-Friendly
The good news is we can definitely transform shrimp scampi into a keto-approved dish with a little creativity. Here are some easy modifications:
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Skip the pasta or rice, and serve the shrimp over low-carb vegetables instead. Spiralized zucchini or cauliflower rice make excellent substitutes.
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Ratchet up the veggies even more by adding diced tomatoes, spinach, peppers, or broccoli into the scampi sauce. This boosts nutrition without adding many carbs.
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Use coconut flour or almond flour to coat the shrimp with a light breading. About 1/4 cup absorbs the buttery sauce nicely.
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Consider swapping regular butter for clarified butter or ghee, removing the milk solids that can cause issues for some people on keto.
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Choose white wine carefully and stick to a small splash. Dry varieties like Pinot Grigio tend to be lowest in carbs.
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Skip the wine altogether and use chicken broth diluted with water instead. This further reduces the carb count.
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Garnish with extra lemon wedges, parsley, and grated parmesan cheese for bright flavor and crunch.
With a few easy substitutions, shrimp scampi can absolutely be transformed into a keto-approved dish the whole family will love.
Keto Shrimp Scampi Recipe Examples
To give you an idea of how to make shrimp scampi keto-friendly, here are a couple recipe variations from popular keto sites:
Keto Shrimp Scampi with Zucchini Noodles
(From AllRecipes)
Ingredients:
- Shrimp
- Butter/Olive Oil
- Garlic
- White Wine
- Lemon Juice
- Salt & Pepper
- Shirataki Noodles
- Parmesan Cheese
Instructions:
- Cook shirataki noodles briefly to remove moisture.
- In skillet, sauté garlic and red pepper in butter and olive oil.
- Add shrimp, white wine, lemon juice, salt and pepper. Cook until shrimp is pink.
- Toss in shirataki noodles and parmesan cheese.
- Serve shrimp over zucchini noodles.
This version uses shirataki noodles to soak up the scampi sauce instead of pasta. It’s an easy, delicious keto swap.
20-Minute Keto Shrimp Scampi
(From Cast Iron Keto)
Ingredients:
- Shrimp
- Butter
- Olive Oil
- Onion
- Garlic
- White Wine
- Lemon Juice/Zest
- Italian Seasoning
- Red Pepper Flakes
- Parsley
- Parmesan
Instructions:
- Sauté onion and garlic in butter and olive oil.
- Add lemon zest, red pepper flakes, Italian seasoning, white wine, and lemon juice.
- Cook shrimp in sauce mixture until pink.
- Garnish with Parmesan and parsley.
With just 20 minutes of cooking time, this recipe shows how easy it is to whip up keto shrimp scampi for a fast weeknight meal.
Tips for Making the Best Keto Shrimp Scampi
Here are some additional pointers to make stellar keto shrimp scampi at home:
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Choose fresh, wild-caught shrimp for the best flavor and texture. Opt for raw, shell-on shrimp if you don’t mind peeling.
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Buy unsalted butter to better control sodium levels, and use olive oil or avocado oil too.
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Mince the garlic finely or use a garlic press to maximize flavor distribution.
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Cook the shrimp just until pink and slightly curled. Overcooking makes them rubbery.
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Brighten up the scampi sauce with a generous amount of lemon juice and zest.
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Use low-carb veggies like zucchini noodles, riced cauliflower, or spaghetti squash as the base.
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Garnish with chopped parsley, lemon wedges, red pepper flakes, and grated parmesan for extra flavor, color and crunch.
With these handy tips, you’ll be all set to make mouthwatering keto shrimp scampi again and again.
Health Benefits of Shrimp on Keto
Beyond being downright delicious, shrimp offer some nice health bonuses:
High in Protein – Each serving provides 19g protein to help meet your daily needs on keto. Protein is also highly satiating.
Rich in Selenium – Shrimp contain the antioxidant mineral selenium, which supports immune and thyroid function.
Provides B12 – Shrimp supply vitamin B12, important for energy and brain health. This nutrient is difficult to obtain on plant-based diets.
Contains Omega-3s – Shrimp have small amounts of anti-inflammatory omega-3 fatty acids like EPA and DHA.
Low in Mercury – Unlike some fish, shrimp are very low in mercury and can be enjoyed often.
Anti-Inflammatory Effects – Compounds in shrimp may help reduce inflammation in the body.
So shrimps’ stellar nutrition profile makes it a prized ingredient for keto and overall health.
Final Verdict – Yes, Shrimp Scampi Can Be Keto!
Traditional shrimp scampi loaded with pasta or rice is too high in carbs for keto. However, with a few simple ingredient swaps like using low-carb veggies or shirataki noodles instead, shrimp scampi can absolutely be transformed into a keto-friendly dish.
Shrimp itself offers many benefits on keto, including plenty of protein, selenium, B12 and omega-3s
Low Carb/ Keto Recipes
- Try this delicious keto Greek salad recipe for a healthy, refreshing meal that will take your taste buds straight to the Mediterranean. It’s low in carbs but high in flavor.
- To make keto cloud bread, you only need a few simple ingredients. It’s great as rolls or a loaf, and you can use it in a lot of different ways.
❤️ Why You’ll Love It
- Quick and easy weeknight dinner idea for the family.
- A great make-ahead dinner.
- It tastes great, and you won’t miss the extra layer of panko breadcrumbs.
Ive shared with you before my recipe for no wine shrimp scampi which many of you love. This old favorite is even better now that it’s easier to make and healthier because it’s low in carbs.
Note: This is an overview of the instructions. The detailed instructions are in the recipe card below.
- Put shrimp in a baking dish and drizzle them with olive oil and butter.
- Toss the salad well after adding the rest of the ingredients.
- Put the shrimp in a single layer or, for a more fancy look, in circles, as shown above.
- Heat the oven to 400F and bake it until it just turns pink.
Scampi are lobster-like crustaceans with pink shells but cooks here in the United states use shrimps instead.
In this recipe, I do not recommend using precooked shrimp. They will curl into rounds with the texture of tires. I almost always buy raw, divined frozen shrimp and let it thaw overnight in the fridge. I strain them, pat them dry, and then follow the recipe when it’s time to cook the meal.
While it’s easy to cook shrimp, cooking them in the oven is even simpler, or should I say stress-free? There are a lot of recipes for cooking shrimp scampi in the oven. This one is a favorite in my family because it has cilantro. If you are one of those people who cannot stand cilantro, feel free to omit it.
- You can eat this dish with angel hair pasta or a piece of crusty bread. But if you want a full low-carb meal, try this baked shrimp scampi with zucchini noodles. It is so delicious.
- Serve with this extra crunchy Air Fryer Garlic Bread.
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- Lemon Juicer.
- Baking dish.
Refrigerate: Place leftover cooked shrimp in an airtight container and refrigerate for up to 3 days.
Freeze: You can freeze scampi in a freezer-safe container for up to 2 months.
- To make the garlic butter shrimp scampi taste even better, add some lemon zest.
- Shrimp shish kabobs are a great weeknight meal because they are sweet, sour, and juicy. A quick and easy weeknight meal that everyone will love.
- This Shrimp Stew is a healthy dinner that you can make in 20 minutes during the week when you’re busy. Soft shrimp in a strong tomato sauce that you can eat with white rice or a piece of crusty bread.
- This recipe for Shrimp Scampi without wine is a delicious dish made with shrimp, garlic, butter, and a little lemon juice. Put it on top of linguine for a classic and delicious meal.
- One of our favorite ways to cook striped bass is this Baked Sea Bass. A whole fish is seasoned and topped with a bright and tasty mix of vegetables. It is then baked to perfection for a flaky, healthy dinner.
- These Baja Shrimp Tacos will make your mouth sing with their strong spices and sour cream sauce. Enjoy this 20-minute easy dinner idea while you’re on vacation in the tropics.
EASY KETO SHRIMP SCAMPI! How to make Keto Shrimp Scampi!
How do you make a keto shrimp scampi?
To make a keto shrimp scampi, first, dice the onion and mince the garlic. Zest the lemon and juice it to get lemon zest and juice ready. Chop fresh parsley for garnish and shave the Parmesan cheese. Place the olive oil and butter in a 10″ or larger cast-iron skillet over medium heat. Once hot, add the onion and cook until soft and translucent, about 3-5 minutes. Then, add the shrimp and garlic to the skillet and cook until the shrimp turn pink.
How do you cook scampi following a keto diet?
Our Keto Shrimp Scampi can be cooked following a keto diet in two ways: (1) Preheat the oven to 350°F (180°C) and place the scampi in an oven-safe dish. Cover with foil and reheat for 10-15 minutes. (2) Warm the scampi in a skillet over medium heat, stirring frequently, until heated.
How do you cook shrimp on a low carb diet?
Low carb, Atkins, Gluten Free and Paleo/Whole30/SCK options. Heat the butter and oil in a large saute pan. Add the garlic and cook for 2 – 3 minutes until fragrant. Add the wine, salt, black pepper, red pepper and cook for 2 minutes. Add the shrimp and cook 2 – 3 minutes or until opaque.
How do you cook shrimp scampi?
Deglaze the pan. Add the wine (or broth) and scrape the bottom of the pan with a wooden spoon to deglaze. Simmer until the liquid volume reduces by half. Finish cooking. Add the butter and lemon juice to the sauce. Let the butter melt, then return shrimp to the skillet. Simmer, stirring, until your shrimp scampi is fully cooked.