Silky, garlicky, and luxuriously creamy—without the heavy cream. This 30-minute weeknight wonder delivers restaurant-level flavor for just 260 calories a bowl. My husband calls it “the pasta that isn’t pasta,” and our toddler asks for seconds. If you’ve been hunting for a lighter dinner that still feels indulgent, bookmark this page right now.

Why This Recipe Works

One skillet, 10 ingredients: Dinner is on the table faster than delivery.
Greek-yogurt creaminess: All the velvet richness for a fraction of the calories.
Spiralized zucchini: Twirls like linguini, soaks up sauce like a champ.
Protein-packed shrimp: 23 g protein per serving keeps you full all evening.
Meal-prep friendly: Stays luscious for up to 4 days in the fridge.
Low-carb & gluten-free: Perfect for pescatarians, keto-cyclers, and celiac guests.

Ingredients You'll Need

Great shrimp and peak-season zucchini are the stars—everything else is pantry friendly. Read through my shopping notes so you know exactly what to look for.

Shrimp

I splurge on wild-caught Gulf or Patagonian shrimp (26-30 count). They’re sweet, firm, and ethically sourced. Buy them peeled/deveined if you’re short on time; leave the tails on for prettier presentation. Frozen works—just thaw under cold water for 5 minutes.

Zucchini

Look for medium zucchini (7–8 in/18 cm) with taut, glossy skin. Oversized zukes hold more water and can taste bitter. A handheld spiralizer is twenty bucks and pays for itself after two uses, but store-bought “zoodles” are fine in a pinch.

Creamy Base

Plain 2 % Greek yogurt lends body without the heaviness of cream. To prevent curdling, let it come to room temp while you prep and whisk in a teaspoon of cornstarch—it stabilizes the proteins when they hit the hot skillet.

Flavor Builders

Garlic, shallot, and a pinch of red-pepper flakes give the sauce depth. A squeeze of lemon at the end brightens everything. Fresh parsley or basil on top adds color and a garden-fresh pop.

Parmesan

True Parmigiano-Reggiano melts seamlessly and adds umami. Buy a wedge and grate it yourself; the canned stuff doesn’t dissolve as smoothly.

Olive Oil & Butter

Just 1 tsp of each—enough to sauté but still keep calories low. The butter rounds out the flavor so you won’t miss the heavy cream.

How to Make Low Calorie Creamy Shrimp And Zucchini Noodles

Prep the zucchini noodles

Spiralize 4 medium zucchini into linguini-thick noodles. Spread on a clean kitchen towel, sprinkle with ½ tsp kosher salt, and let sweat 10 min. Blot excess moisture—this prevents a watery sauce.

Season the shrimp

Pat 1 lb shrimp dry, toss with ½ tsp kosher salt, ¼ tsp black pepper, and ¼ tsp smoked paprika. Let stand while you warm the skillet.

Sear the shrimp

Heat 1 tsp olive oil in a 12-inch non-stick skillet over medium-high. When the oil shimmers, add shrimp in a single layer. Cook 90 sec per side until just pink. Transfer to a plate; keep the browned bits—those equal flavor.

Build the aromatics

Reduce heat to medium. Add 1 tsp butter, 1 minced shallot, and 3 cloves minced garlic. Sauté 1 min until fragrant, scraping the golden fond.

Deglaze

Pour in ⅓ cup dry white wine (or low-sodium chicken broth). Simmer 2 min until reduced by half and the raw alcohol smell is gone.

Create the creamy base

Whisk ¾ cup Greek yogurt with 1 tsp cornstarch and ¼ cup of the hot pan liquid. Reduce heat to low, then stir yogurt mixture back into the skillet. Keep the sauce below a simmer to prevent curdling.

Add zucchini noodles

Toss zucchini into the sauce, tonging gently for 90 seconds—just until al dente. Overcooking equals soggy zoodles.

Return shrimp & finish

Nestle shrimp back into the skillet, add 2 Tbsp grated Parmesan and 1 Tbsp fresh lemon juice. Warm 30 sec, then remove from heat. Taste and adjust salt/pepper.

Expert Tips

Draw out moisture

Salt and sweat zucchini for 10 min, then blot. Your sauce will cling instead of swim.

Low and slow for yogurt

Keep heat under 180 °F (barely steaming) to keep Greek yogurt silky, not grainy.

Shrimp timing

As soon as they form a “C” they’re done; an “O” means overcooked rubber.

Double the sauce

The yogurt base freezes beautifully—make a batch for lightning-fast future meals.

Color pop

Add halved cherry tomatoes with the shrimp for a confetti of color and extra antioxidants.

Bright finish

Lemon zest added off-heat preserves the volatile oils for maximum perfume.

Variations to Try

Storage Tips

Refrigerate: Cool completely, transfer to an airtight container, and refrigerate up to 4 days. The sauce thickens; loosen with a splash of broth when reheating.

Freezer: Freeze sauce and shrimp (minus zucchini) up to 2 months. Thaw overnight in the fridge, then reheat gently and add freshly spiralized zucchini.

Reheat: Warm in a covered skillet over medium-low with 2 Tbsp broth or water, tossing until just steaming. Microwaves work, but use 50 % power to protect the yogurt.

Make-ahead components: Spiralize zucchini and store between paper towels in a sealed box up to 3 days. Mix the yogurt base and keep refrigerated 5 days for quick weeknight assembly.

Frequently Asked Questions

Absolutely. Run under cold water 5 min or thaw overnight. Pat very dry so they sear instead of steam.

Heat was too high. Next time, temper yogurt with a ladle of warm sauce first and keep the skillet below a simmer.

Salt, sweat, blot. Also cook only until al dente; they continue softening in the hot sauce once off heat.

Yes—use low-sodium broth plus 1 tsp lemon juice for brightness.

With 10 g net carbs per serving, it fits most keto plans under a moderate carb threshold.

I love the 5-blade Inspiralizer; it clamps to the counter and handles everything from zucchini to butternut. A handheld OXO works for occasional use.