Low-Calorie High-Protein Shrimp Zucchini Noodles
I remember staring into my fridge after a long week, faced with a solitary courgette, a bag of frozen prawns, and the nagging feeling that I needed to eat something both healthy and satisfying without spending a fortune on a takeaway. That was the birth of this recipe, and after testing it five times, I finally got it just right. This Low-Calorie High-Protein Shrimp Zucchini Noodles recipe is my budget-friendly, meal-prep lifesaver that proves eating well doesn’t have to be complicated or costly.
Recipe Overview
- Prep time: 15 minutes
- Cooking time: 10 minutes
- Total time: 25 minutes
- Servings: 4 generous portions
- Difficulty: Easy
Why You’ll Love This Low-Calorie High-Protein Shrimp Zucchini Noodles
- Budget-friendly batch cooking: This entire recipe costs roughly £8-£10 to make, working out to about £2-£2.50 per serving. That’s cheaper than a meal deal and infinitely more nourishing.
- Incredibly high protein, low calorie: Each serving packs around 30g of protein for just 250 calories, making it perfect for anyone watching their intake without feeling deprived.
- Quick enough for a weeknight dinner: From fridge to table in under 25 minutes, this is my go-to recipe when I need something quick but impressive after a busy day.
- Reheats beautifully: Unlike many zucchini noodle dishes that turn watery, this one holds up surprisingly well. I’ll share my exact reheating method below.
- Uses mostly pantry and freezer staples: Frozen prawns, dried herbs, and a few fresh vegetables mean you can whip this up without a special trip to the shops.
Ingredients You’ll Need
- 400g raw peeled prawns (frozen works perfectly)
- 4 medium courgettes (about 800g total)
- 3 cloves garlic, finely minced
- 1 tablespoon olive oil
- 1 tablespoon unsalted butter
- 1 lemon, juiced and zested
- ½ teaspoon dried chilli flakes (optional)
- Salt and freshly ground black pepper, to taste
- 2 tablespoons fresh parsley, chopped (or 1 teaspoon dried)
- 30g Parmesan cheese, finely grated (optional, for serving)
- 1 teaspoon cornflour mixed with 2 tablespoons cold water (slurry)
Tip: For the best texture, use firm courgettes that are not too large or seedy. If using frozen prawns, thaw them overnight in the fridge or run them under cold water for 10 minutes before cooking.
How to Make Low-Calorie High-Protein Shrimp Zucchini Noodles
- Prepare the courgette noodles: Using a spiraliser or julienne peeler, turn your courgettes into long, thin noodles. You’ll know they’re ready when you have a large bowl of springy, pale green strands that look like thick spaghetti. Pat them dry gently with a clean tea towel to remove excess moisture — this is crucial for avoiding a watery dish later.
- Season and cook the prawns: Pat the prawns dry with kitchen paper and season generously with salt and pepper. Heat half the olive oil in a large frying pan over medium-high heat until it shimmers and you can smell the oil warming. Add the prawns in a single layer — you should hear a satisfying sizzle. Cook for 2 minutes on each side until they turn from translucent grey to a bright, opaque pink with golden-brown edges. Transfer them to a plate and set aside.
- Build the garlic butter base: Reduce the heat to medium and add the remaining olive oil and the butter. Once the butter has melted and is gently bubbling, add the minced garlic. Stir constantly for about 30-40 seconds until you can smell that unmistakable, fragrant garlic aroma. Be careful not to let it turn brown, as burnt garlic tastes bitter.
- Cook the zucchini noodles: Add the courgette noodles to the pan in handfuls, using tongs to toss them gently. Cook for just 2-3 minutes — you want them to soften slightly but still hold their shape. You’ll notice they become more pliable and start releasing a little steam, but they should not be swimming in liquid. The texture should be al dente, with a slight resistance when bitten.
- Add the prawns and finish the sauce: Return the cooked prawns to the pan, along with the lemon zest, lemon juice, and chilli flakes if using. Toss everything together for about 30 seconds until the prawns are heated through. Pour in the cornflour slurry and stir — you’ll see the thin liquid at the bottom of the pan thicken into a glossy, light sauce that clings to the noodles and prawns.
- Season and serve: Remove from the heat, taste, and adjust seasoning with salt and pepper. Sprinkle over the chopped parsley and Parmesan cheese if using. The finished dish should look vibrant: pink prawns against pale green noodles, flecked with green parsley and a glossy sheen from the sauce.
Tips From My Kitchen
- Salt the courgettes before spiralising: If you have the time, sprinkle the spiralised courgettes with a pinch of salt and let them sit in a colander for 10 minutes. This draws out excess moisture, meaning your noodles will stay firmer and your sauce won’t become watery. Pat them dry before cooking.
- Don’t overcrowd the pan: If your frying pan isn’t large enough, cook the courgette noodles in two batches. When you crowd the pan, the noodles steam instead of searing, releasing too much water and turning mushy. A hot, spacious pan gives you that lovely, slightly charred edge.
- Use frozen prawns strategically: Frozen prawns are often cheaper and just as good as fresh, but thaw them properly and dry them thoroughly. Any excess water on the prawns will lower the pan temperature and prevent that golden sear we’re after.
- Make the cornflour slurry just before using: Cornflour settles quickly, so stir the slurry again right before pouring it into the pan. This ensures it thickens evenly without lumps, giving you a smooth, silky sauce.
- Prep ahead for meal prep: Spiralise your courgettes up to two days in advance and store them in an airtight container lined with paper towels. The paper towels absorb any released moisture, keeping the noodles fresh and crisp until you’re ready to cook.
Equipment You’ll Need
- Large pot for boiling (if using pasta as a variation)
- Colander
- Large frying pan (at least 28cm diameter)
- Tongs or pasta fork
- Spiraliser or julienne peeler
- Measuring spoons
- Small bowl for slurry
Common Mistakes to Avoid
- Overcrowding the pan: When you add too many courgette noodles at once, they release steam and water instead of cooking dry. This results in a watery, mushy dish. Cook in batches if needed, and make sure your pan is large enough to hold the noodles in a single, loose layer.
- Wrong temperature: Cooking the prawns over low heat makes them tough and rubbery as they slowly release their juices. Use medium-high heat for a quick sear that locks in moisture and creates a golden crust. For the noodles, medium heat is ideal — too high and they’ll burn before softening.
- Skipping the rest time: If you’re meal-prepping, don’t skip letting the dish cool completely before storing. Hot food in the fridge creates condensation, which makes the noodles soggy. Let it sit at room temperature for 15-20 minutes before transferring to containers.
Delicious Variations to Try
- Spicy Version: Add 1 teaspoon of sriracha or a finely chopped red chilli along with the garlic. You can also sprinkle extra chilli flakes on top before serving for an extra kick.
- Vegetarian/Vegan Option: Replace the prawns with 200g of firm tofu, cubed and pan-fried until golden, or use 250g of chickpeas, drained and sautéed with smoked paprika. Omit the Parmesan or use a vegan alternative.
- Different Protein: Swap the prawns for diced chicken breast, sliced turkey steak, or even flaked tinned tuna for a different twist. Adjust cooking times accordingly — chicken will need 5-6 minutes per side.
What to Serve With Low-Calorie High-Protein Shrimp Zucchini Noodles
- A simple side salad with lemon vinaigrette
- Garlic bread or a crusty baguette for soaking up the sauce
- Steamed green beans or asparagus for extra vegetables
- A light, chilled cucumber and mint soup
Frequently Asked Questions
Can I use pre-packaged zucchini noodles?
Yes, absolutely. Pre-packaged zucchini noodles are a great time-saver, but they tend to be more watery than freshly spiralised ones. To compensate, pat them dry thoroughly with kitchen paper before cooking, and consider cooking them for an extra minute to evaporate excess moisture.
How do I store and reheat leftovers?
Store cooled leftovers in an airtight container in the fridge for up to 3 days. To reheat, use a frying pan over medium heat for 3-4 minutes, stirring occasionally, until heated through. Avoid the microwave, as it tends to make the noodles mushy and watery.
Can I freeze this dish?
Freezing is not recommended, as courgette noodles have a high water content and will become extremely mushy upon thawing. If you need to freeze, cook only the prawns and sauce, then add freshly spiralised courgettes when reheating.
How do I prevent the noodles from being watery?
The key is to remove as much moisture as possible before cooking. Pat the spiralised courgettes dry with a clean tea towel, and salt them beforehand if you have time. Also, cook over medium-high heat and avoid overcrowding the pan, which causes steaming rather than searing.
Can I add other vegetables to this dish?
Certainly. Sliced bell peppers, halved cherry tomatoes, or a handful of spinach work beautifully. Add peppers with the courgettes, tomatoes at the end to keep their shape, and spinach in the last minute of cooking until it just wilts.
Low-Calorie High-Protein Shrimp Zucchini Noodles
A light and flavorful dish featuring spiralized zucchini noodles and succulent shrimp in a garlic butter sauce with lemon and chili flakes, finished with Parmesan and fresh parsley. Perfect for a low-calorie, high-protein meal.
Ingredients
Method
-
Prepare the courgette noodles: Using a spiraliser or julienne peeler, turn your courgettes into long, thin noodles. You’ll know they’re ready when you have a large bowl of springy, pale green strands that look like thick spaghetti. Pat them dry gently with a clean tea towel to remove excess moisture — this is crucial for avoiding a watery dish later.
-
Season and cook the prawns: Pat the prawns dry with kitchen paper and season generously with salt and pepper. Heat half the olive oil in a large frying pan over medium-high heat until it shimmers and you can smell the oil warming. Add the prawns in a single layer — you should hear a satisfying sizzle. Cook for 2 minutes on each side until they turn from translucent grey to a bright, opaque pink with golden-brown edges. Transfer them to a plate and set aside.
-
Build the garlic butter base: Reduce the heat to medium and add the remaining olive oil and the butter. Once the butter has melted and is gently bubbling, add the minced garlic. Stir constantly for about 30-40 seconds until you can smell that unmistakable, fragrant garlic aroma. Be careful not to let it turn brown, as burnt garlic tastes bitter.
-
Cook the zucchini noodles: Add the courgette noodles to the pan in handfuls, using tongs to toss them gently. Cook for just 2-3 minutes — you want them to soften slightly but still hold their shape. You’ll notice they become more pliable and start releasing a little steam, but they should not be swimming in liquid. The texture should be al dente, with a slight resistance when bitten.
-
Add the prawns and finish the sauce: Return the cooked prawns to the pan, along with the lemon zest, lemon juice, and chilli flakes if using. Toss everything together for about 30 seconds until the prawns are heated through. Pour in the cornflour slurry and stir — you’ll see the thin liquid at the bottom of the pan thicken into a glossy, light sauce that clings to the noodles and prawns.
-
Season and serve: Remove from the heat, taste, and adjust seasoning with salt and pepper. Sprinkle over the chopped parsley and Parmesan cheese if using. The finished dish should look vibrant: pink prawns against pale green noodles, flecked with green parsley and a glossy sheen from the sauce.
Notes
Pat zucchini noodles dry thoroughly to avoid a watery sauce. Cornflour slurry helps thicken the sauce slightly. Parmesan is optional for extra flavor.
I hope this recipe becomes as much of a staple in your kitchen as it is in mine. If you give it a go, I’d love to hear how you got on — drop a comment below and let me know your favourite twist on it. For more meal-prep inspiration, check out my High Protein Chickpea Salad Meal Prep Jars or this Low Calorie High Protein Cottage Cheese Dip for another budget-friendly option. Happy cooking!
