Lightened Up Shrimp Scampi Over Spaghetti Squash

by Alli

This shop has been compensated by Collective Bias, Inc. and Mazola® Corn Oil. All opinions are mine alone. #SimpleSwap #CollectiveBias

For the past few months, I’ve been making a conscious effort to eat better and that means researching and implementing ingredients that are better for me. I’ve totally redone some of my favorite recipes including Shrimp Scampi. I’ve lightened it up by swapping out a few ingredients. For instance, instead of using butter, I’m using Mazola® Corn Oil. A recent study has found that adding Mazola® Corn Oil to one’s diet resulted in lower cholesterol levels than Coconut Oil. A previous study found that corn oil can also help lower cholesterol more than extra virgin olive oil. To learn more about the study, see It pays to be informed!

Shrimp Scampi Over Spaghetti Squash

I’ve also learned that Mazola Corn Oil is an all-purpose cooking oil that is a smart and heart-healthy choice for your family. It can be used in a variety of ways, including baking, grilling, sautéing, stir-frying, or mixing up a marinade or dressing. Plus, Mazola® Corn Oil has a neutral taste that won’t negatively impact the taste of ingredients, so it lets the natural flavor of your food stand out. It’s the perfect swap for butter in my Lightened Up Shrimp Scampi. I was thrilled to learn that all Mazola® cooking oils are cholesterol free and have become a healthful tradition in America.

In addition to replacing butter with Mazola Corn Oil in my Shrimp Scampi recipe, I’ve also switched out white wine for vegetable stock and replaced the pasta with spaghetti squash. I love the lighter taste and knowing it’s better for me and helps me stay on track.

Plated Shrimp Scampi


My husband didn’t think he liked Spaghetti Squash. Of course, he had never tasted it topped with my delicious Shrimp Scampi. He declared this dish a keeper and has already asked me to make it again. Score!

Let’s make Lightened Up Shrimp Scampi Over Spaghetti Squash.

Shrimp Scampi Over Spaghetti Squash

First, cut off the ends of the spaghetti squash and discard. Cut the squash into 1″ rings. Remove seeds. Brush both sides of the spaghetti squash rings with Mazola® Corn Oil. A clinical study showed Mazola® Corn Oil reduces cholesterol 2x more than extra virgin olive oil. To learn more about this claim, see

Lightened Up Shrimp Scampi

Place on a baking sheet and roast in a 400º oven for 40 minutes or until fork tender. Let cool slightly and use a fork to separate into strands.

Helpful Hint: Line the baking sheet with parchment paper for easier cleanup.

Shrimp Scampi Preperation

When the spaghetti squash is almost done, heat two tablespoons Mazola® Corn Oil in a large skillet over medium-high heat. Saute diced onion, garlic, and red pepper flakes until the onion is translucent, 2-3 minutes.

Helpful Hint: Mazola has a smoke point higher than most cooking oils at 450°F and performs well in a variety of cooking applications, including stir-frying, sautéing, grilling and even baking. Many home cooks may not realize that all cooking oils have a smoke point that, once exceeded, not only negatively affect the food’s flavor and nutritional value.

Saute Onions for Shrimp Scampi

Season the shrimp with salt and pepper. Add shrimp to the skillet and cook until the shrimp turn pink, about 3-4 minutes. Remove the shrimp with a slotted spoon and keep warm.

Cook Shrimp for Shrimp Scampi

Add vegetable stock and lemon juice to the skillet and bring to a boil. Add two tablespoons Mazola® Corn Oil. Cook, stirring until stock mixture is reduced by half.

Shrimp Scampi

Return the shrimp to the skillet and sprinkle with fresh chopped parsley. Serve over spaghetti squash.

Serve Shrimp Scampi over Spaghetti Squash

Lightened Up Shrimp Scampi Over Spaghetti Squash

Plated Shrimp Scampi


  • 1 pound shrimp, peeled and deveined
  • 6 Tablespoons Mazola® Corn Oil, divided
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • Pinch of red pepper flakes
  • 1/2 cup vegetable stock
  • Juice from 1 lemon
  • 1/4 cup chopped parsley
  • Salt and pepper to taste
  • 1 spaghetti squash, roasted and separated into strands


  1. Cut off the ends of the spaghetti squash and discard. Cut into 1" rings and remove seeds. Brush each side of the rings with Mazola® Corn Oil. Place on a baking sheet and bake at 400º for 40 minutes or until fork tender. Cool slightly. With a fork, fluff into strands.
  2. Heat two tablespoons Mazola® Corn Oil in a large skillet over medium-high heat. Add the diced onion, minced garlic and red pepper flakes. Sauté for 2-3 minutes or until onion is translucent.
  3. Season the shrimp with salt and pepper and add to the skillet. Cook until shrimp are pink, about 3-4 minutes. Remove shrimp with a slotted spoon.
  4. Add vegetable stock and lemon juice to the skillet and bring to a boil. Boil until the broth is reduced in half. Add two tablespoons Mazola® Corn Oil. Add shrimp back to the skillet. Sprinkle with parsley and serve over spaghetti squash.

Did you make this recipe?

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Lightened Up Shrimp Scampi

I’m enjoying all my lightened up recipes, including this delicious Lightened-up Shrimp Scampi. Three simple swaps – replacing the butter with Mazola® Corn Oil, swapping the pasta for spaghetti squash and adding vegetable stock instead of wine – helped me create a new and flavorful dish that’s easy to prepare.

I love knowing that Mazola® Corn Oil is made of 100% pure oil with no additives, so the great flavor of your food comes through.

Try my Lightened Up Shrimp Scampi recipe and let me know what you think. It’s a keeper!






Carol Cassara March 16, 2018 - 5:52 am

A healthier take on pasta! I’ve always wanted to try making spaghetti squash and I think it’s about time that I did. Thanks for the lovely recipe that’s also not so difficult to put together!

valmg @ Mom Knows It All March 16, 2018 - 8:37 am

My husband love shrimp, they’d never make it to the table here. I have a friend that loves spaghetti squash, this would be right up her alley.

candy March 16, 2018 - 9:23 am

Much healthier shrimp scampi. Using the spaghetti squash really make a huge difference and doesn’t leave out any of the taste.

Joanna @ Everyday Made Fresh March 16, 2018 - 10:36 am

I have yet to try spaghetti squash done this way. This is a great idea though, I bet the shrimp pairs really well with it.

Gisele March 16, 2018 - 10:59 am

This looks awesome! I love shrimp scampi and getting rid of the pasta is a great idea. Thanks for this recipe!

Ashley March 16, 2018 - 1:16 pm

If I don’t save this recipe for my later my husband would be mad! He loves scampi and I like that you served it with spaghetti squash instead on regular pasta.

Peter March 16, 2018 - 2:25 pm

I love butternut squash and shrimp as a pair. Such a greatness recipe. Perfect for date night

Amber Myers March 16, 2018 - 3:23 pm

My kids would love this! They love their shrimp. I never got a taste for it, but they’ll gobble them up. I’d make this for dinner as a surprise!

Lisa March 16, 2018 - 4:49 pm

Thank you for this idea! I never thought about using spaghetti squash for this recipe. I’m always looking for pasta alternatives and this one is perfect.

Adriana Lopez Martin March 16, 2018 - 5:10 pm

Now I am craving this dish looks lovely and full of flavor. Thanks for your participation on this shop.

chubskulitrose March 16, 2018 - 6:40 pm

I am not really into spaghetti but with shrimp in it, I am sold. My husband on the other hand is the exact opposite of me when it comes to a dish like this.

Nancy at Whispered Inspirations March 16, 2018 - 11:22 pm

Oh boy, this looks sooooo good. My husband is huge on shrimp, so I’ll definitely make this for him.

Heather March 17, 2018 - 12:06 am

YES! This is one I will have to try. We love shrimp scampi and I’ve been trying to get the family to try these veggie noodles… maybe they will love this one!

Our Family World March 17, 2018 - 6:22 am

Great idea using spaghetti squash. My husband would not eat squash but if I make it this way, maybe he will. He love shrimp scampi so I am positive he won’t mind the veggie noodles. 🙂

Tomi C March 17, 2018 - 12:07 pm

This is definitely a recipe I would love to try. I’ve never topped spaghetti squash with anything but if ever to top it with something Shrimp Scampi would be the thing to try. Yummy!!!

Reesa Lewandowski March 17, 2018 - 12:13 pm

We love shrimp scampi! I love spaghetti squash too! I have to give this a try! I started making my squash in the mircowave and it really is so easy!

Debra Hawkins March 17, 2018 - 5:01 pm

My husband absolutely loves shrimp! I don’t make it for him enough. He is going to love this!

Sara Welch March 17, 2018 - 7:27 pm

My husband would love this one. He is so much into shrimp.

Kita Bryant March 17, 2018 - 7:28 pm

I have got to try this recipe. I love spaghetti squash.

Ricci March 19, 2018 - 3:42 am

I LOVE shrimp and this lightened up shrimp scampi sounds and looks delicious!! Making it soon!!


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