A creamy pasta dish somehow evokes an instant hug in a bowl. Shrimp pasta has always been particularly dear to me. It brings to mind those protracted, laughing-filled meals with friends when the wine was flowing, the plates were warm, and no one was in a hurry to go from the table. Those small events have a sort of magic—made even more so with a tasty dish of something hearty and comforting.
Let’s be honest, though: as dreamy as classic creamy pasta dishes are, they don’t always leave you feeling your best. Like anyone else, I love a nice Alfredo, but occasionally that thick sauce just hits… too weighty. That’s what motivated me to produce a shrimp pasta alternative
I return to this lightened version again and again. I use Greek yogurt instead of cream; it imparts this lovely tang and silkiness to the sauce without all the fat. A little olive oil helps to keep everything heart healthy; juicy shrimp provide a lean protein boost that is quick to cook and really flavorful.
One of the greatest aspects of this recipe is that it calls neither for much time nor some expensive ingredients. It comes together in less than 30 minutes, making it ideal for hectic weeknights when you want something tasty and healthy but lack the stamina for a big cooking project. It’s also constantly flexible—add some baby spinach, cherry tomatoes, or even frozen peas for an additional splash of nutrients and color.
What pleases me most about this pasta is its balance. Though it tastes luxurious, it won’t make you feel overstuffed. Choosing whole wheat or chickpea pasta will provide you protein, carbs, and even some additional fiber. And that sauce is comforting, creamy, garlicky, a bit cheesy.
Whether you are preparing for yourself, a date night in, or your entire family, this nutritious shrimp pasta provides the comfort without the sacrifice. Let’s start cooking and perhaps sprinkle some wine into the process
Why This Garlic Shrimp Pasta?
- High in protein and lighter on fat
- Uses simple, fresh ingredients you probably already have
- Comes together in under 30 minutes
- Easily customizable—swap pasta or add veggies!
Ingredients
- 8 oz whole wheat penne (or chickpea/lentil pasta for a gluten-free option)
- 1 tbsp olive oil
- 3 cloves garlic, minced
- 1 lb shrimp, peeled and deveined
- ½ tsp red pepper flakes (optional, for a little heat)
- ½ tsp lemon zest
- ½ cup plain Greek yogurt
- ½ cup low-fat milk or unsweetened almond milk
- ¼ cup grated Parmesan cheese (optional: add more for toppings)
- 1 tsp Dijon mustard (for depth of flavor)
- Salt and black pepper, to taste
- 1 tbsp chopped fresh parsley (for garnish)
Note: I always double the garlic to make this recipe even more flavorful—and let’s be honest, you never have too much garlic!
Instructions
- Cook the Pasta: Bring a pot of salted water to a boil and cook pasta according to package instructions. Save ½ cup of pasta water to use for later before draining.
- Sauté the Shrimp: Heat olive oil in a large pan over medium heat. Add garlic and sauté for about 30 seconds until fragrant. Add shrimp, lemon zest, and red pepper flakes. Cook for 2-3 minutes per side, until shrimp turn pink. Remove from pan and set aside.
Tip: Don’t overcook your shrimp. When sauteing them they tend to get rubbery fast. When they form a C curl and turn opaque, they are done!
- Make the Sauce: Reduce heat to low and add Greek yogurt, milk, and Parmesan cheese to the pan. Stir until smooth. Add Dijon mustard, salt, and pepper. If the sauce is too thick, add reserved pasta water, a little at a time, until it reaches a desired silky consistency.
- Mix Everything Together: Add the cooked pasta and shrimp back into the pan, tossing gently to coat everything in the sauce. Let it warm through for a minute.
- Build your Plate & Serve: Plate the pasta and top with extra Parmesan and fresh parsley. Add a glass of chilled white wine (or lemony sparkling water) and take a moment—you’ve earned it!
Customize it!
- For a nutritional and/or dazzling boost, add vegetables such spinach, cherry tomatoes, or peas.
- Many different ways using protein. With grilled chicken or tofu, you may attain your preferred taste.
- Substitute Greek yogurt with a plant-based yogurt, then use nutritional yeast in place of Parmesan to make it dairy-free.