Garlic Shrimp with Crushed Tomatoes & Zucchini Spaghetti (Zero sugar spikes)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
Plump garlic shrimp in a rustic tomato sauce over zucchini noodles — a zero-spike, high-protein take on pasta night for PCOS-friendly eating.
Pasta night doesn't have to be a glucose event. Swapping wheat noodles for zucchini ribbons keeps the entire bowl light on the glycemic scale, while plenty of garlic shrimp and a rustic crushed-tomato sauce make sure it still tastes like a treat. You get the twirl, the savor, and the satisfaction — without the sugar spike that follows a bowl of the real thing.
🥄 Ingredients
- 🫗 350g raw shrimp, peeled and deveined
- 🫗 3 medium zucchini (400g), spiralized into noodles
- 🫗 1 can (400g) crushed tomatoes
- 🫗 3 garlic cloves, minced
- 🫗 1/2 teaspoon chili flakes (optional)
- 🫗 2 tablespoons olive oil, divided
- 🫗 1/4 cup fresh basil leaves
- 🫗 1/2 teaspoon dried oregano
- 🫗 1/4 cup (60ml) water
- 🫗 Salt and black pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Heat 1 tablespoon olive oil in a wide skillet over high heat and sear the shrimp for 2 minutes per side until pink and fully opaque; remove to a plate.
Add the remaining olive oil and the garlic to the pan and cook for 30 seconds until fragrant, then add the crushed tomatoes, oregano, and water. Simmer for 8 minutes until thickened.
Add the zucchini noodles and the cooked shrimp back to the pan, and warm through for 3–4 minutes until the noodles are just tender but not mushy.
Tear in the basil, season with salt, pepper, and the chili flakes if using, and serve at once.
⚠️ Common Mistakes
- ✕
Overcooking the shrimp into rubber bands; pink and just-opaque is the exit sign.
- ✕
Boiling the sauce so hard it reduces to paste — a gentle simmer thickens it perfectly.
- ✕
Leaving the zoodles in the hot pan while you plate; they keep cooking and turn to mush.
🔄 Variations
Add sliced mushrooms or spinach to the sauce for extra volume and fiber.
Swap shrimp for firm white fish chunks or chunks of chicken breast.
Sprinkle with a little grated Parmesan for an extra savory, slightly salty finish.
🧊 Storage
- 📦
Keeps 2 days in the fridge; reheat gently so the shrimp stays tender and the zoodles don't soup.
- 📦
The tomato sauce alone freezes well for 3 months if you want to shortcut a future night.
💡 Chef Tips
Tip 1: Sear the shrimp hard and remove them fast; they finish cooking when they return to the sauce.
Tip 2: Spiralize thick and don't cook long — zucchini noodles go from perfect to watery in a minute.
Tip 3: Salt the tomato sauce, not the raw shrimp, to keep the seafood plump and juicy.
Tip 4: Pat the shrimp dry before searing for proper golden edges instead of gray steam.
❓ FAQ
Q
Can I use pre-made zucchini noodles? Yes, fresh ones are best; skip frozen zucchini noodles, which release too much water.
Q
What does "zero sugar spikes" mean here? With no refined noodles and plenty of protein and fiber, glucose rises slowly rather than sharply after the meal.
Q
Is zucchini spaghetti filling enough? Paired with the shrimp's protein and the tomato sauce's fiber, it satisfies well; add a modest side salad if you want more volume.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →