Easy Healthy Shrimp Pasta Recipes You Can Try 

If there’s anything special about shrimp pasta, it is the balanced flavor that combines savory, briny, fresh, and sometimes creamy taste. Of course, you can modify it with other ingredients like garlic, lemon juice, pepper, or fresh herbs as per your preference. In this article, I will take you through some of the healthy shrimp pasta recipes that you can try out.

Before you think of making this recipe, it is important to consider the health benefits that you would be gaining from it. Let’s see what shrimp and pasta have to offer in terms of their nutritional value. 

• Shrimp – this is seafood with a great package of nutrients. Studies have shown that seafood is helpful for improving heart, brain, and eye health, as it is rich in Omega-3 fatty acids and healthy proteins, among other nutrients (3). 
• Pasta – they are rich in carbs and also contain a small amount of protein among other nutrients. A 100g of pasta contains 24.9g of carbohydrates and 5.15g of proteins (2). Pasta also contains fiber (especially whole wheat pasta), B vitamins, and minerals such as phosphorus among others. This makes it a good source of energy for the body. 

Now together with other ingredients, you have a balanced meal rich in different kinds of nutrients that is beneficial for your body. 

What Are the Most Healthy Shrimp Pasta Recipes?

It is not easy to single out one recipe as a healthier option than the other, especially when similar ingredients are used. This is because different people have different nutritional requirements and therefore we can consider almost all shrimp pasta recipes as healthy, due to their nutritional benefits. 

Is Eating Seafood Pasta Healthy?

Yes, eating seafood pasta is healthy. Seafood, especially those that are high in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) and are low in methylmercury are encouraged. It is recommended to eat about 8 ounces per week of a variety of seafood, and seafood pasta can contribute to that  (6).

What Should I Put on My Pasta to Be Healthy?

For your pasta to be healthy, include healthy protein sources like shrimp and other seafood, beans and other legumes, and vegetables like spinach, broccoli, tomatoes, asparagus, and brussels sprouts. Of course, consider the nutritional content of everything you may want to add to make sure it is balanced and nutritious. 

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What Is the Healthiest Way to Eat Shrimp?

A healthy way to eat shrimp is when cooked. You can either grill, bake, or sauté with vegetables. Avoid eating it while raw because they contain harmful bacteria that can cause illnesses (1).

2 Healthy Shrimp Pasta Recipes

You will probably agree with me that this Italian dish comes in different versions. Some prefer creamy with tomatoes, some prefer to use garlic and lemon with no cream, and some may introduce different other ingredients as per preference. 

As for me, I chose the common healthy shrimp pasta recipes that I have always enjoyed -one without cream and tomatoes and the other creamy version with spinach.  Here are two of the best shrimp pasta recipes you can make with ease: 

Healthy Shrimp Pasta Recipes (No Cream and Tomatoes)

With no cream and tomatoes, I will opt for garlic lemon shrimp pasta. Here, I am using fresh shrimp. If you are using frozen shrimp, then you need to thaw it and let it dry before cooking. Now, let’s see how to prepare a tasty and nutritious garlic lemon shrimp pasta. 

• Serving Size: 2 – 3 people 
• Cuisine: Italian 
• Prep Time: 10 minutes 
• Cook Time: 15 minutes 
• Total: 25 minutes 

Ingredients 

• 200g of pasta 
• 3 cloves of minced garlic 
• 250g of fresh, peeled, and deveined shrimp
• 1 juiced lemon 
• 2 tablespoons of olive oil 
• Salt and pepper 
• Fresh parsley for garnishing

Instructions 

1. Put water in a medium pot, then add some salt and let it boil. Add pasta and cook for about 10 minutes – just until it is tender but firm on the bite. Drain some excess water and leave only about half a cup. 
2. With a pinch of salt and pepper, season the shrimp to prepare it for the next step. Then, over medium-high heat, heat about 1 tablespoon of olive oil and place the shrimp. Let it cook for about 3 minutes then remove from the skillet. 
3. Reduce the heat and then add garlic to the same skillet with 1 tablespoon of olive oil. Cook for about 2 minutes or until it turns golden. 
4. With garlic on the skillet, add pasta and toss them gently. Now bring the shrimp on the skillet and add lemon juice as you toss it until it is evenly mixed. 
5. Season with salt and pepper to taste and garnish with chopped fresh parsley. 
6. Serve while still hot. 

Read more: What Pasta Is Keto-Friendly? Here are 15 Keto-Friendly Pasta & Noodle Alternatives

Creamy Spinach Shrimp Pasta

This is another version that I also enjoy a lot, especially when served with steamed or roasted vegetables or even with a fruit salad. Creamy spinach shrimp pasta is easy to make. Let’s see how to go about it. 

• Serving Size: 3 – 4 people 
• Prep Time: 30 Minutes 
• Cook Time: 1 hour 
• Cuisine: Italian 

Ingredients 

• 340g of pasta 
• 450g of fresh deveined peeled shrimp 
• 2 cups of roughly chopped fresh spinach 
• Salt and pepper 
• 4 chopped garlic cloves 
• 3 tablespoons of olive oil 
• 1 cup of heavy cream 
• ½ cups of parmesan cheese (grated)
• ½ cups of white wine or chicken broth 

Optional Ingredients 

• Dried Italian herbs 
• Fresh parsley for garnishing 
• Red pepper flakes 

Instructions 

1. Salt the water in a large pot and bring it to a boil. 
2. Place pasta in boiling water and cook as per the package instructions – until tender but firm on the bite (al dente), then drain excess water and put aside. 
3. In a large skillet, heat olive oil over medium heat and place the shrimp then cook both sides for about 2 to 3 minutes. Once it’s cooked, remove from the skillet. 
4. In the same skillet you have used to cook shrimp, add minced garlic cloves and cook for about 1 minute or just until they are golden. Then pour the white wine or chicken broth and cook for about 2 minutes – just to simmer. 
5. Slow the heat to low settings and add heavy cream, then cook for about 2 – 3 minutes while stirring until you achieve a slight thickness of the cream. 
6. Add grated parmesan cheese and let it melt as you stir, then add chopped spinach. Now add the cooked shrimp that you had set aside and mix them together. 
7. Follow with cooked pasta and toss gently while adding until it is well mixed. 
8. Season with salt and pepper as per your preference. You may also add red pepper flakes or garnish with fresh parsley if you wish. 
9. Serve when still hot. 

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How Many Calories Are in Shrimp Pasta?

A cup (224g) of lemon butter shrimp pasta contains about 390.5 calories (5). However, the calories of your specific dish will depend on what ingredients you use. Shrimp pasta can be a healthy choice, and low calorie if you are concerned about calories.

FAQs

• Does Healthy Pasta Exist?

Yes, healthy pasta exists. If you were to choose a healthy pasta, choose one that is made from whole wheat rather than from refined wheat, or the ones made from legumes or vegetables. These usually have more fiber and/or protein than regular white pasta. 

• Can I Eat Shrimp Every Day?

It’s probably best to mix it up. Some types of seafood, like shrimp, are more lean, while others contain more healthy omega-3 fatty acids, like salmon. It is recommended to eat about 8 ounces of a variety of seafood per week. . 

In general, shrimp and other seafood such as catfish, tilapia, and crabs among others that are high in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) and low in methylmercury are highly encouraged for a healthy diet (6).

• Is Raw or Cooked Shrimp Healthier?

Cooked shrimp is healthier. You need to cook your shrimp to avoid the diseases that raw shrimp may carry. It has been discovered that raw shrimp is a source of harmful bacteria and eating raw shrimp may lead to illnesses (1). 

• Is Shrimp Healthier Than Chicken?

Both shrimp and chicken are healthy as they are both lean sources of protein. The difference comes from the nutritional perspective of each of these foods. For instance, chicken contains more calories than shrimp and both have different types of vitamins and minerals which offer different nutritional benefits. 

Therefore, we cannot say one is healthier than the other here because it all depends on personal dietary or nutritional needs. They can both be included in a healthy diet.

• Is Shrimp Good for Weight Loss?

Yes, shrimp is good for weight loss. It is high in protein and only contains about 120 calories per 100g (4). It also cooks very quickly and makes for a quick, easy dinner option.  

The Bottom Line 

The combination of shrimp and pasta offers great nutritional value to your body. Shrimp being a good source of lean proteins, vitamins, and minerals together with pasta makes it a healthy meal that you can eat for your dinner or for a special lunch. If you are like me, you will love this satisfying, versatile, and nutritious dish.