A restaurant-quality dinner that won't spike your blood sugar and takes less time than ordering takeout. Let this easy veggie shrimp pasta become your new weeknight wonder.
Date Night Success Story
Suddenly there are more dinners where it's just me and Ryan now that we're into the teen years of parenting. The kids were out for the evening and I opened up the fridge wanting to make something a little "fancy" for just the two of us. I had shrimp and vegetables from our weekend grocery run and thought, "shrimp primavera".
Let's make it pasta, but blood sugar friendly.
The result? This easy veggie shrimp pasta came together in twenty minutes. We sat down to a satisfying meal that left us both feeling good, no blood sugar spikes (proof below!)
Perfect for: managing pre-diabetes like Ryan, reducing inflammation like me, or anyone wanting dinner that leaves you feeling energized.
How to Make Pasta Night More Blood Sugar Friendly
Traditional pasta dinners rely heavily on refined carbs with minimal protein and vegetables as an afterthought. I made some simple changes to make pasta night better for our blood sugar needs:
The 4 Key Changes:
- Amplified protein with shrimp - Protein helps slow digestion and cooks up quickly, just 2-3 minutes.
- Swapped regular pasta for edamame pasta - Cutting down on refined carbs while adding plant-based protein. Feel free to sub in your favorite lower-carb pasta like chickpea, quinoa or lupini bean.
- Loaded up on fiber with tomatoes, broccoli, and zucchini - These vegetables provide fiber that helps slow glucose absorption and keeps you feeling full plus offering a host of other nutrients.
- Added healthy fats from olive oil - Supports nutrient absorption and adds satisfying richness without heavy cream, contributing to overall satisfaction.
The balance of fat, fiber and protein means no food coma after this meal.
Check Those CGM Results
My Continuous Glucose Monitor (CGM) reported a stable response from this meal. You can see it was a nice flat line from when I ate the meal at 6:30pm through the rest of the evening.
I find this also helps set me up for success when it comes to sleep. I'm not adding any undue stress to my body so it's able to more effectively slip into rest mode.
Step by Step Visual Guide
Have all of your ingredients prepped and ready to go before you start cooking because this recipe comes together quickly.
Step 1: Saute the veggies in olive oil
Step 2: Add the shrimp and spices and cover to steam for 2 - 3 minutes
Step 3: Finish with lemon, remaining olive oil and cheese
Step 4: Toss with prepared pasta and garnish with extra parmesan
Easy Swaps and Substitutions
The beauty of this recipe is its flexibility. Use what you have and what your family enjoys.
Pasta Alternatives:
- Lower carb: Zucchini noodles, spaghetti squash, or shirataki noodles
- Different legume pastas: Chickpea, lentil, or black bean pasta work equally well
- Gluten-free: Any of the legume options above, or rice-based pasta
Protein Swaps:
- Chicken: Use diced chicken thighs, cook 6-8 minutes until cooked through
- Scallops: Similar cooking time to shrimp, about 2-3 minutes per side
- Plant-based: Extra firm tofu, cubed and pan-fried until golden
Vegetable Variations:
- What you have on hand: Bell peppers, asparagus, cherry tomatoes, or snap peas
- Frozen vegetables: Broccoli florets or mixed vegetables (thaw and pat dry first)
- Seasonal options: Summer squash, fresh corn, or roasted red peppers
Dietary Modifications:
- Dairy-free: Skip the Parmesan or use nutritional yeast for similar umami flavor
- Heat level: Add red pepper flakes during cooking for warmth
Want more recipes that support stable blood sugar? I have a whole page full of Blood Sugar Friendly recipes.
Easy Veggie Shrimp Pasta (Diabetic-Friendly)
- Prep Time: 10
- Cook Time: 10
- Total Time: 20 minutes
- Yield: 2-4
- Category: pasta
- Method: saute
- Cuisine: Diabetic
- Diet: Diabetic
Description
Easy veggie shrimp pasta that's diabetic-friendly and ready in 20 minutes. High protein, high fiber, low carbs. Perfect for blood sugar management.
Ingredients
- 8 oz edamame pasta (or legume pasta of choice)
- 2 tablespoons extra virgin olive oil
- 2 Roma tomatoes, diced (about 1 cup)
- 1 cup fresh broccoli florets, chopped small
- 1 medium zucchini, diced (about 1 cup)
- 1 lb medium or large raw shrimp, peeled and deveined (tails removed)
- 1 large garlic clove, grated (or 2 small cloves)
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ teaspoon salt (or to taste)
- ¼ teaspoon black pepper
- Juice of 1 large lemon (about 3 tablespoons)
- 2 tablespoons extra virgin olive oil (for finishing)
- 2 oz Parmesan cheese, freshly grated
- For Serving:
- ¼ cup pine nuts (optional)
- Extra grated Parmesan cheese
- Red pepper flakes (optional)
Instructions
- Cook the pasta: Bring a large pot of salted water to boil. Cook edamame pasta according to package directions. Reserve ½ cup pasta water before draining. Drain and set aside.
- Start the vegetables: Heat 2 tablespoons olive oil in a large skillet over medium heat. Add diced tomatoes, broccoli florets, and zucchini. Cook for 3-4 minutes, stirring occasionally, until vegetables begin to soften.
- Add the shrimp and aromatics: Add shrimp, grated garlic, oregano, basil, salt, and pepper to the skillet. Toss everything together to combine.
- Cook the shrimp: Cover the pan and cook for 2-3 minutes until shrimp are pink and cooked through. Don't overcook - they should be slightly curled, not tightly coiled.
- Finish the dish: Remove from heat. Add lemon juice, remaining 2 tablespoons olive oil, and grated Parmesan cheese. Toss gently to create a light sauce. If needed, add a splash of reserved pasta water to help the sauce come together.
- Serve: Divide cooked pasta between bowls. Top with the shrimp and vegetable mixture. Garnish with additional Parmesan cheese, pine nuts, and red pepper flakes if desired.
Notes
Shrimp cooking tip: They're done when pink and slightly curled
Storage: Refrigerate leftovers up to 3 days, reheat with olive oil or pasta water
Frequently Asked Questions
The key is not overcooking. Shrimp are done when they turn bright pink and curl slightly. Usually 2-3 minutes max. If they're gray and tightly curled, they've gone too far. Remove the pan from heat as soon as they're pink and let residual heat finish the job.
Absolutely, but expect a different blood sugar impact. Regular wheat pasta will cause a higher glucose response compared to edamame or other legume pastas. If you use regular pasta, consider reducing the portion size and adding extra vegetables to maintain the fiber content.
It's best served fresh, but leftovers keep well for 2-3 days in the fridge. Reheat gently with a splash of olive oil or pasta water to refresh the sauce. The vegetables may soften slightly but it's still delicious.
Skip the edamame pasta and use chickpea or lentil pasta instead. Both provide similar protein and fiber benefits without soy.
Leave a Reply