This is a dish I came up with long before I knew about Fodmaps and was delighted when I realized it was still safe if I made a simple swap of garlic olive oil instead of the cloves. When I started I was always so excited when I realized a recipe I already had was 100% safe or only required one or two substitutions.
This is an easy dish, it just takes a bit of time for the spaghetti squash to cook. While it cooks you can peel and cook the shrimp. I always worry about overcooking the shrimp so as soon as it turns pink I add the wine, lemon juice and spices.
I do not drink a lot of wine so I buy the little bottles for cooking so I don’t feel as wasteful. The smaller bottles are often a chardonnay, but most any white wine that isn’t overly sweet will work.
Low Fodmap Shrimp Scampi with Spaghetti Squash
Ingredients
Spaghetti Squash
- 1 Spaghetti squash
- Olive oil
- Salt & pepper
Shrimp
- 1 tbsp Garlic olive oil
- 30 Medium shrimp, peeled
- Juice from 1/2 a lemon
- 6 oz White wine
- 1/4 tsp Red pepper flakes (more or less according to preference)
- Salt & pepper to taste
Instructions
Spaghetti Squash
- Preheat oven to 400℉.
- Stab spaghetti squash in a few places with a fork along the lines that you'll cut and put in the microwave for about 10 seconds. This make it easier to halve the squash.
- Cut squash in half and remove the seeds. Dribble olive oil and sprinkle salt and pepper in the inside and using brush spread around evenly.
- Flip squash so skin side is up (inside of the squash facing the pan) and put in the oven for approximately 45-60 minutes (depending on the size of the squash). Squash is finished when the skin browns a bit.
Shrimp
- Peel shrimp.
- Put garlic olive oil in the pan in over medium heat on stove and place shrimp and flip until both sides turn pink.
- Right after shrimp turn pink add white wine, lemon juice, red pepper flakes, salt and pepper and continue to cook for a minute or two but do not let wine evaporate so there is some left over to drizzle over top when you plate.
- Taste a shrimp and add more garlic olive oil if desired.
Plating
- When squash has cooled so you can handle it use a fork pull insides away from the skin.
- Put spaghetti squash on the plate. Monash states one cup is low Fodmap; limit it to a cup per serving if necessary.
- Top spaghetti squash with shrimp and drizzle any remaining liquid in the pan overtop.
This dish is a personal favorite. I honestly had never heard of spaghetti squash but it’s such a great medium for the shrimp. The only watchout: sometimes I make the sauce to be a bit too thin. Keep your eye on that for a more cohesive dish, maybe reduce if you have to, and you’re set.