Keto Shrimp Scampi in Garlic Butter
This keto shrimp scampi brings a Mediterranean touch to your plate: shrimp are tossed in aromatic garlic butter, deglazed with lemon juice and served over baby spinach. Just 2 g net carbs and 30 g protein per serving – a light yet satisfying dinner in 12 minutes.
Key facts at a glance
- Prep and cook time: approx. 12 minutes – one of the quickest keto dinners.
- Approx. 2 g net carbs and 32 g fat per serving.
- Ingredients: shrimp, butter, garlic, lemon, parsley, baby spinach, olive oil.
- Great as a light keto dinner; ideal for seafood lovers and warm days.
Ingredients
One serving is designed as a light keto dinner; if hungrier, add keto bread or avocado.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Shrimp | peeled, deveined | |||
| peeled, deveined | ||||
| Butter | - | |||
| Garlic cloves | - | |||
| Lemon | juice only | |||
| juice only | ||||
| Olive oil | approx. 10 g; 1 tbsp | |||
| approx. 10 g; 1 tbsp | ||||
| Baby spinach | - | |||
| Fresh parsley | - | |||
| Salt | to taste | |||
| to taste | ||||
| Pepper | to taste | |||
| to taste | ||||
Preparation
Sear the shrimp in olive oil and butter over high heat for 2 minutes per side. Sweat the garlic briefly, deglaze with lemon juice and let the butter foam. Fold in the baby spinach and serve with parsley.
Why shrimp scampi is perfect for keto
Shrimp are one of the lowest-carb proteins around: 100 g of peeled shrimp contain 0 g net carbs at approx. 24 g protein and just 0.3 g fat. The butter (30 g) adds around 25 g fat at 0 g carbs, the olive oil another 10 g of fat. Baby spinach contributes only 0.4 g net carbs per 50 g, plus iron and folate. The juice of half a lemon adds about 1.5 g net carbs – the only notable carb contribution. Compared with a classic shrimp scampi with linguine (approx. 55 g net carbs), this version saves more than 95 % of the carbs. Shrimp also deliver valuable selenium and omega-3 fatty acids, which are especially welcome on a ketogenic diet.
Source: FDDB – Nutrition facts peeled shrimp , NIH ODS – Omega-3 Fatty Acids
Shrimp: the ideal keto protein
With 24 g of protein and practically 0 g of carbs per 100 g, shrimp are one of the most efficient protein sources for keto. Because they bring almost no fat of their own, you can fine-tune the fat ratio precisely through butter and olive oil. That makes them more flexible than fattier protein sources like salmon, where the macros are largely fixed.
Garlic butter: flavor and fat in one step
With 82 g of fat and under 1 g of carbs per 100 g, butter is one of the purest keto fat sources. Combined with garlic, it creates an intense aroma that complements the shrimp perfectly. A single garlic clove contributes only about 0.6 g net carbs and is therefore entirely keto-friendly in small amounts.
How to serve and vary the shrimp scampi
Serve straight from the skillet while the butter is still foaming – that is when the lemon aroma is most intense. From my own experience, I recommend folding in the baby spinach only at the very end so it just wilts slightly and keeps its color. A slice of keto bread for soaking up the sauce or a cucumber salad goes well alongside.
Meal prep and taking it to go
Cooked shrimp keep in the fridge for 1–2 days. Store the garlic butter separately in a jar and re-foam it in the pan when reheating. Add the spinach and lemon fresh. The dish also works cold on a bed of salad with avocado.
Variation without shrimp
Scallops are the most direct substitute – they only need 1–2 minutes per side and pair perfectly with garlic butter. For a more budget-friendly option, chicken breast strips work too, although cooking time extends to about 6 minutes. Diced tofu (firm, well drained) is a good vegetarian option.
What tips help with shrimp scampi?
- Pat the shrimp dry with paper towels before searing – wet shrimp steam instead of searing and turn rubbery.
- Let the skillet get really hot before adding the shrimp – they should be pink and lightly browned in 2 minutes per side.
- Never cook garlic over too high heat – it burns in seconds and turns bitter. Reduce the heat before adding the garlic.
- Add the lemon juice only after the garlic – the acid stops the browning and keeps the garlic from scorching.
- Add the parsley only when plating – heat destroys both aroma and color.
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 126 kcal | approx. 420 kcal | Lighter main meal; energy mainly from butter and olive oil. |
| Fat | approx. 9.6 g | approx. 32 g | Mostly from butter and olive oil; high share of monounsaturated fatty acids. |
| Net carbs | approx. 0.6 g | approx. 2 g | Very low; comes from lemon juice, garlic and traces in the spinach. |
| Sugar | approx. 0.4 g | approx. 1.3 g | Minimal natural sugar from lemon; no added sugar. |
| Protein | approx. 9.0 g | approx. 30 g | High protein content almost entirely from the shrimp; ideal for muscle maintenance. |
| Salt | approx. 0.4 g | approx. 1.3 g | Moderate; shrimp bring their own sodium, so add salt sparingly. |
FAQ
Are shrimp keto-friendly?
Yes, shrimp are among the best keto proteins: 0 g net carbs, 24 g protein and minimal fat per 100 g. Because they carry almost no fat of their own, you can dial in the fat individually through butter and oil.
Can I use frozen shrimp?
Yes, frozen peeled shrimp work very well. Important: thaw them completely (overnight in the fridge or in cold water) and then pat them thoroughly dry before they go into the skillet.
Is shrimp scampi suitable for weight loss?
With 420 kcal, 30 g protein and just 2 g net carbs, the dish is calorically moderate and protein-rich – well suited to keto-based weight loss. If you want fewer calories, you can reduce the butter to 20 g.
Can I grill the shrimp instead of pan-searing them?
Yes, the shrimp also work on the grill. Melt the garlic butter separately and serve as a dip or pour it over the shrimp after grilling. Grilling time: approx. 2 minutes per side over direct heat.