Florencia Baldini Last Updated on May 18, 2026Carbs are the enemy. Or at least this is what they told us, right?
But I am not giving up on pasta. Instead, I like to use simple hacks like this. You halve the amount of pasta, replace the rest with courgette spaghetti, add prawns for protein, lemon zest, parsley — and finish off with a little crunch from the pistachio.
Same bowl. Same satisfaction. Smarter plate.
Why It Works
Real spaghetti gives you the comforting, chewy base your brain craves. Courgette noodles add bulk and freshness without the blood sugar spike. Prawns bring lean protein that keeps you full — and they cook in under three minutes.
Lemon zest brightens the whole dish. Parsley adds freshness. And the pistachio crunch turns a midweek dinner into something you’d happily eat at a restaurant.
The Truth About Pasta and Carbs
Pasta has been unfairly demonised for years. The research is more nuanced: portion size and what you pair it with matters far more than whether pasta is on your plate at all.
A standard 80g serving of dry spaghetti is around 260 calories — not the problem. The issue is oversized portions with no protein, no fibre, and heavy sauces that leave you hungry again in an hour.
This recipe solves all of that. The courgette doubles the volume without doubling the calories. The prawns add 25–30g of protein. The olive oil provides healthy fats. And it’s so full of flavour you genuinely won’t feel like you’re missing anything.
This is what smart eating actually looks like — not deprivation, just a few considered swaps.
Variations
Make it vegan: Swap the prawns for sliced mushrooms or butter beans. Both absorb the garlic and lemon beautifully.
Add heat: A pinch of chilli flakes with the garlic makes this dish come alive, especially in summer.
Go fully courgette: Skip the pasta entirely for an almost carb-free version. With enough seasoning and lemon it absolutely holds its own.
Swap the nut: No pistachios? Toasted pine nuts, flaked almonds or crispy breadcrumbs all give you that essential crunch.
FAQ
Can I make courgette spaghetti without a spiraliser? Yes. A julienne peeler works brilliantly. A standard vegetable peeler gives wider, tagliatelle-style strips that are just as good in this dish.
Can I use frozen prawns? Yes — just make sure they’re fully defrosted and patted dry before they hit the pan. Excess moisture causes steaming instead of searing and you lose the colour.
How do I stop courgette noodles going watery? Don’t salt them before cooking (salt draws out moisture) and cook on high heat for a short time. 60–90 seconds is all you need.
Can I meal prep this? The prawns and pasta can be prepped ahead. The courgette noodles should be made fresh — they release water quickly if stored. Best eaten immediately.
Is this recipe gluten-free? Not as written, but easily adapted. Use gluten-free spaghetti or skip the pasta entirely for a fully gluten-free version.
Tips for Getting It Right
- Don’t overcook the courgette. It only needs 60–90 seconds. Any longer and it turns watery.
- Use raw prawns if you can. Pre-cooked prawns toughen up quickly. Raw prawns give a much juicier result.
- Zest, not juice. Lemon zest gives bright, intense flavour without making the dish wet.
- Toast the pistachios. Two minutes in a dry pan deepens the flavour dramatically.
- Season every layer. Salt the pasta water, season the prawns as they cook, and taste before serving.
More Balanced Pasta Dishes
- Mediterranean tuna pasta
- One-Pan Marry Me Chicken Pasta
- Pesto Broccoli Pasta
- Lentil Ragù Pappardelle – Healthy Vegetarian Pasta With Mushrooms
Courgette Spaghetti & Prawns
Video
Ingredients
- 2 courgettes
- 80 g spaghetti
- 200 g raw prawns
- 2 cloves of garlic
- 2 tbsp olive oil
- Zest of 1 lemon
- Handful of fresh parsley
- Small handful of crushed pistachio
- Salt and pepper to taste
Instructions
- Bring a large pot of salted water to the boil. Cook your spaghetti according to the packet instructions (usually 8–10 minutes). Before draining, save a small cup of pasta water — it helps bring the dish together.
- While the pasta cooks, use a spiraliser or julienne peeler to turn the courgettes into long, thin noodles. No fancy kit? A standard vegetable peeler makes wider ribbons that work just as well. Set aside.
- Heat olive oil in a wide pan over medium-high heat. Add the garlic and let it sizzle for 30 seconds. Add the prawns in a single layer and cook for 1–2 minutes per side until they curl and turn pink. Season well.
- Add the courgette noodles and drained pasta to the pan. Toss gently over medium heat for 60–90 seconds. You want the courgette to soften slightly but keep a little bite. Add a splash of pasta water if needed.
- Remove from heat. Grate over the lemon zest, scatter with fresh parsley, and top with crushed pistachios. Serve immediately.