Shrimp Zoodles Parmesan for Two
Baked Shrimp Parmesan over zucchini noodles is an easy, light, and delicious dinner you can make in under 30 minutes. This version swaps frying for baking, producing golden, crisp shrimp while keeping the dish lower in oil and calories. Paired with quick tomato sauce and fresh spiralized zucchini, it’s an ideal weeknight meal that still feels special.
I make this often because it’s simple and healthier when prepared at home. Instead of deep-frying, the shrimp are coated in a light breadcrumb mixture and baked until crisp. The quick tomato sauce simmers just long enough to concentrate flavor without slowing down the process, and the zoodles cook briefly so they stay tender but not mushy.
Why this recipe works
This recipe is streamlined for speed: prep your ingredients first and the rest moves quickly. Use a thicker spiralizer blade for the zucchini if you prefer more texture — the thicker zoodles hold up well under the warm sauce and cheese. A simple breadcrumb, panko and parmesan coating delivers crispness without excess oil. The result is a light, satisfying dish that still feels comforting and fresh.
Ingredients
For the Shrimp:
- 8 oz peeled and deveined jumbo shrimp
- Fresh black pepper, to taste
- 1 large egg, beaten* (you will use half)
- 3 tbsp whole wheat Italian seasoned breadcrumbs
- 1 tbsp panko crumbs
- 1 tbsp grated Parmesan cheese
- Olive oil cooking spray
For the Zoodles and Sauce:
- 1 tsp olive oil
- 2 cloves garlic, crushed
- 1 1/4 cups crushed tomatoes (use your preferred brand)
- Kosher salt and black pepper, to taste
- 2 medium zucchini (about 14 oz total), spiralized and cut into 6-inch lengths
- 1 oz shredded mozzarella cheese
Equipment and prep tips
- A spiralizer or vegetable slicer with a thicker blade for sturdier zoodles.
- An oven-safe skillet or a skillet for the sauce and zoodles, plus a baking sheet for the shrimp.
- Prep all ingredients before cooking: spiralize zucchini, beat the egg, and measure crumbs and cheese. Everything comes together fast.
Instructions
- Preheat the oven to 450°F (230°C). Lightly spray a baking sheet with cooking spray.
- Place the beaten egg in one bowl. In a second bowl, combine the whole wheat breadcrumbs, panko, and grated Parmesan.
- Pat the shrimp dry and season lightly with black pepper. Dip a few shrimp at a time into the beaten egg, then coat them in the breadcrumb mixture. Arrange the coated shrimp on the prepared baking sheet.
- Generously spray the top of the shrimp with olive oil cooking spray. Bake on the middle rack for about 6–7 minutes.
- Flip the shrimp and bake an additional 3 minutes, or until cooked through and golden.
- While the shrimp bake, heat 1 teaspoon of olive oil in a large oven-safe skillet over medium heat. Add the crushed garlic and cook until lightly browned, about 1–2 minutes.
- Add the crushed tomatoes to the skillet along with salt and pepper. Reduce the heat to low and simmer for 5–6 minutes to let the flavors meld.
- Add the spiralized zucchini to the sauce and cook for 1 1/2 to 2 minutes, stirring gently to coat the zoodles without overcooking them.
- Place the cooked shrimp on top of the zoodles, sprinkle with the shredded mozzarella, and place the skillet briefly under the broiler for about 1 minute, just until the cheese melts and bubbles.
- Serve immediately, spooning sauce over the shrimp and zoodles as desired.
Nutrition (approximate per serving)
- Calories: 375 kcal
- Protein: 37 g
- Carbohydrates: 27 g
- Fat: 13 g
- Fiber: 6 g
- Cholesterol: 243 mg
- Sodium: 743 mg
- Sugar: 8 g
*Note: You’ll use roughly half of the beaten large egg for this recipe; nutritional information is based on using 1/2 large egg.
Serving suggestions and variations
This dish pairs nicely with a crisp green salad or roasted vegetables for a larger meal. For a lower-carb version, serve the shrimp and sauce over more zucchini noodles and skip the breadcrumbs — simply season shrimp and bake. If you prefer more heat, add a pinch of red pepper flakes to the tomato sauce. For extra herbs, garnish with fresh basil or a sprinkle of chopped parsley before serving.
Storage and reheating
Leftovers can be stored in an airtight container in the refrigerator and reheated gently on the stovetop or in the oven. Reheat slowly to avoid overcooking the zucchini; short bursts in the microwave are also fine if you prefer convenience.
Tip: Using a thicker spiralized noodle blade helps the zoodles maintain texture when mixed with warm sauce. Prepping everything before you start makes this quick meal easy to pull together on busy weeknights.
Disclosure: This post was sponsored by Tuttorosso Tomatoes, a brand I have used and recommended in my recipes.
