Disclaimer: Spaghetti squash is not pasta, and we will not try to convince you otherwise.

Shrimp fra diavolo is a fiery tomato-based sauce filled with plump shrimp. This spicy sauce finds balance with the slightly sweet flavor of spaghetti squash, which is easy to cook and is significantly lower in carbohydrates and calories than traditional spaghetti. It is also a good source of vitamins A, C and potassium. While its long yellow strands are reminiscent of pasta, spaghetti squash has a mild flavor and texture that is all its own.

Crushed red pepper gives this sauce its heat. The recipe calls for ¾ of a teaspoon, which creates a heat level that is spicy but not “smoke out of your ears” spicy. The amount of crushed red pepper you use is entirely up to you; increase or decrease the amount to suit your family.

As an added bonus, spaghetti squash seeds can be roasted like pumpkin seeds for a healthy snack.


1 3 lb spaghetti squash
1 tablespoon olive oil
¾ lb large shrimp, peeled and deveined
½ small onion, chopped
6 cloves of garlic, minced
½ teaspoon dried basil
½ teaspoon dried oregano
¾ teaspoon crushed red pepper
1 28oz can crushed tomatoes in sauce, no salt added
¼ cup water
¼ cup fresh parsley


  1. Preheat oven to 400° and line a baking sheet with parchment paper or foil. Carefully slice spaghetti squash in half lengthwise. Scoop out seeds and stringy interior and discard. Lightly coat the squash’s interior with olive oil or cooking spray, season with pepper and place cut side down on baking sheet. Bake for 40-50 minutes or until squash is tender but not mushy.

  1. Allow squash to cool on the baking sheet until it can be safely handled. Use a fork to gently scrape the strands of squash away from the outer shell. Keep squash warm until ready to use.

  1. While squash is baking, heat 1 tablespoon of olive oil in a large sauté pan over medium heat. Add shrimp and sauté until lightly browned but not cooked through, about 1 minute per side. Remove shrimp and set aside.

  1. Lower heat to medium low and add chopped onion. Sauté until onion is soft, about 5-7 minutes and add garlic, basil, oregano and crushed red pepper.

  1. Sauté for a minute longer and add crushed tomatoes. Add ¼ cup of water to the tomato can and swirl to get any remaining sauce. Add the liquid to the pan. Increase heat to medium until sauce begins to simmer. Reduce heat and cover to prevent splatters. Continue to gently simmer for 15 minutes, stirring occasionally.

  1. Add shrimp and any juices that have accumulated to the sauce. Stir to combine and simmer until shrimp are hot and cooked through, about 3-5 minutes. Stir in fresh parsley and serve over hot spaghetti squash.

Serves 4.


Calories 255 Total Fat 5 g
Saturated Fat 0 g Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g Trans Fat 0 g
Cholesterol 165 mg Sodium 246 mg
Potassium 805 mg Total Carbohydrate 30 g
Dietary Fiber 8 g Sugars 10 g
Protein 22 g