Cheesy prawn spaghetti squash ‘pasta’ dish

When you’re eating to steady your glucose and lessen the carbohydrate load of a meal, you might think you have to stay away from pasta. After all, pasta (especially the big serving sizes at restaurants) is packed with carbs in the form of refined grains, which usually leads to a glucose spike. This tends to be followed by a crash and subsequent energy slump, plus cravings for more simple carbs. 

Luckily, registered dietitians have developed this recipe for prawn spaghetti squash that tastes just like a cheesy, delicious seafood pasta dish but with fewer carbs. In addition to the base of spaghetti squash, which is packed with essential vitamins and minerals, this recipe adds a sprinkling of peas and broccoli for additional fibre and micronutrients.  

While less than 400 calories per serving, this recipe definitely doesn’t lack flavour thanks to the mozzarella cheese, parmesan cheese, and Italian seasonings. You get a balance of protein from the prawns, fat from the olive oil and cheese, and fibre from the vegetables. This dish contains 40 grams (g) of carbs and is rich in fibre and protein, resulting in a hearty dinner that will leave you feeling satisfied but without the big spike that tends to follow traditional pasta dishes.  

Servings, prep, and cooking time 

• Servings: 4 
• Prep time: 15 minutes 
• Cooking time: 30 minutes 
• Total time: 45 minutes 

Ingredients 

• 1 spaghetti squash (1,130-1,360 g) 
• 454 g shrimp or prawns, thawed and drained if frozen 
• 1 Tbsp olive oil 
• 225 g Tenderstem broccoli (aka broccolini), chopped 
• 20 g fresh peas 
• 4 garlic cloves, minced 
• ¼ tsp crushed red pepper 
• 2 Tbsp water 
• 105 g mozzarella cheese, divided 
• 20 g grated parmesan cheese, divided 
• ¾ tsp Italian seasoning 
• ½ tsp salt 
• ¼ tsp ground pepper 

Recipe preparation  

1. Preheat oven to 230°C 
2. Carefully cut spaghetti squash lengthwise. Place cut-side down in microwave safe-dish with 2 Tbsp of water. Microwave on high until flesh is tender, about 10 minutes. Alternatively, place cut-side down on a rimmed baking sheet and bake at 200°C until squash is tender, about 45 minutes. 
3. Meanwhile, heat oil in large frying pan over medium heat. Add prawns and cook until opaque. Add broccoli, garlic, and red pepper and cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until broccoli is tender, for 3-5 minutes more. Add fresh peas to the skillet, combine with other ingredients, and transfer to a large bowl. 
4. Use a fork to scrape the squash from the shells into the bowl. Place the shells in a grill safe baking pan or baking sheet. Stir 85 g mozzarella, 2 tablespoons parmesan, Italian seasoning, salt, and pepper into the squash mixture. Divide between shells and top with remaining mozzarella and parmesan.  
5. Bake on lower rack in oven for 10 minutes then move to upper rack and grill until cheese starts to brown, about 10 minutes. 

Nutrients per serving  

• 395 calories  
• 32 g protein  
• 40 g carbohydrate  
• 10 g fibre 
• 12 g fat  

Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitian before starting any new diet or exercise regimen.   

A final note from Lingo 

You can lessen the impact that carbs can have on your glucose levels by consuming them with sources of protein and healthy fat. Recipes like this cheesy shrimp and spaghetti squash dish will help you feel fuller for longer and keep your glucose steadier than many traditional pasta dishes. 

You can track the effects of this meal and others on your glucose using a continuous glucose monitor (CGM) like Lingo. These devices provide glucose data that can help you learn which foods might work for you to keep your glucose steady.   

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