⏱ 50 min total

Lemon Spaghetti Squash with Shrimp

Name: Lemon Spaghetti Squash with Shrimp
Prep time: 5 min
Cook time: 45 min
Total time: 50 min
Yield: 1 serving
Ingredients: ½ medium squash Spaghetti squash; 3 oz Shrimp; ¼ tbsp Olive oil; ½ tbsp Butter; ¼ dash Salt; ¼ dash Black pepper; 1 cloves, minced Garlic; ¼ lemon yields Lemon juice; ¼ tsp Lemon zest; 1 fl oz White wine; ¼ tsp Dijon mustard; ¹⁄₁₆ tsp Crushed red pepper flakes; 1 tbsp Greek yogurt; ½ tbsp Parsley

Per 1 serving · 952 g · 14 ingredients

Calories

430

22%
of a 2,000 cal day

Protein
19g
17% of calories
Carbs
59g
53% of calories
Fat
15g
30% of calories

Portion

At a glance

One serving of Lemon Spaghetti Squash with Shrimp (952 g) has 430 calories, with 19 g of protein, 59 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (53% of calories). It is high in protein (37% DV), dietary fiber (43% DV) and Vitamin C (28% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 30%, 26% and 41% of the daily value.

Per 100 g

45cal

very low energy density

Protein per 100 cal

4.3g

Net carbs

47g

carbs minus fiber

Fiber

12g

23 g sugar

High in

20%+ of the daily value

Protein37%
Dietary fiber43%
Vitamin C28%
Vitamin K34%
Thiamine24%
Niacin57%

Good source of

10–19% of the daily value

Vitamin A17%
Vitamin E19%
Riboflavin (B2)15%

Watch

20%+ of the daily value

Sodium30%
Saturated fat26%
Cholesterol41%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 45 min

1
Preheat the oven to 350°F.
2
Halve the spaghetti squash and remove the seeds. Place cut side down on a lightly oiled baking sheet. Bake for 45 minutes until tender.
3
In a large skillet, melt the olive oil and butter over medium-high heat. Add the shrimp, season with salt and pepper, and sauté for about 2 minutes.
4
Add the garlic and continue to sauté for another 2 minutes until the shrimp is cooked through. Remove the shrimp from the pan and set aside.
5
Add the lemon juice, white wine, Dijon mustard, and red pepper flakes to the skillet. Bring to a boil, then reduce heat and simmer until the spaghetti squash is done. Remove the skillet from heat.
6
Take the squash out of the oven and use a fork to scrape out the strands. Place the spaghetti squash strands in a colander and press gently with a paper towel to remove excess water.
7
Whisk the yogurt into the sauce until smooth, then stir in the chopped parsley. Toss the sauce with the spaghetti squash and shrimp. Serve and enjoy!

Vitamins & minerals

Amounts for 1 serving (952 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	150 μg	17%
Vitamin C	25 mg	28%
Vitamin D	0.2 μg	1%
Vitamin E	3 mg	19%
Vitamin K	41 μg	34%
Thiamine	0.3 mg	24%
Riboflavin (B2)	0.2 mg	15%
Niacin	9 mg	57%
Vitamin B6	1 mg	66%
Folate (B9)	118 μg	30%
Vitamin B12	1 μg	44%
Pantothenic acid	3 mg	65%
Choline	141 mg	26%

Minerals

Nutrient	Amount	% Daily Value
Calcium	259 mg	26%
Iron	3 mg	37%
Potassium	1,035 mg	22%
Magnesium	122 mg	29%
Phosphorus	338 mg	48%
Zinc	2 mg	23%
Copper	0.5 mg	53%
Manganese	1 mg	46%
Selenium	30 μg	54%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	127 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	616 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	60 μg	—
Fructose	0.1 g	—
Galactose	0.1 g	—
Glucose	0.1 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.4 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.5 g	—
Monounsaturated fats	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	94 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0.3 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 430 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

82min
Walking (3.5 mph)
52min
Cycling (moderate)
36min
Running (6 mph)
61min
Swimming laps

Common questions

How many calories are in Lemon Spaghetti Squash with Shrimp?

One serving of Lemon Spaghetti Squash with Shrimp (1 serving) has 430 calories, which works out to 45 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Lemon Spaghetti Squash with Shrimp high in protein?

It provides a solid 19 g of protein per serving (37% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Lemon Spaghetti Squash with Shrimp keto-friendly?

It is hard to fit into a strict keto diet. One serving has 47 g of net carbs and 53% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Lemon Spaghetti Squash with Shrimp?

694 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Lemon Spaghetti Squash with Shrimp?

23 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (952 g)

Calories430

% Daily Value*

Total fat 15g	19%
Saturated fat 5.2g	26%
Trans fat 0.2g
Cholesterol 123mg	41%
Sodium 694mg	30%
Total carbohydrate 59g	22%
Dietary fiber 12g	43%
Total sugars 23g
Protein 19g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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