Bariatric Spaghetti Squash Ramen with Shrimp (Low-Carb & High-Protein)

Introduction

There are days when all I crave is a big, cozy bowl of ramen. The salty broth, the tender noodles, the way the steam rises and wraps around you like a warm hug—it’s comfort food at its finest. But after bariatric surgery, traditional ramen with heavy noodles and rich broth just doesn’t work for my body anymore. That’s when I discovered the magic of Bariatric Spaghetti Squash Ramen with Shrimp (Low-Carb & High-Protein)—a recipe that gives you all the flavors of ramen, without the carb crash.

Spaghetti squash is a bariatric-friendly powerhouse—it turns into silky strands that mimic noodles but with a fraction of the calories and carbs. Paired with protein-packed shrimp, a light yet flavorful broth, and fresh toppings, this dish is a lifesaver for anyone looking to enjoy comfort food while staying on track with their bariatric lifestyle.

Whether you’re a weeknight dinner cook, a meal prepper, or someone just trying to add more variety to your post-op diet, this recipe will check every box. It’s cozy, flavorful, filling, and surprisingly easy.

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Why You’ll Love This Recipe

• 🍜 Ramen vibes without the carbs – Spaghetti squash stands in perfectly for noodles.
• 🍤 Protein-packed – Shrimp adds lean, satisfying protein.
• ⏱ Quick & easy – No fuss, ready in under an hour.
• 🥦 Bariatric-friendly – Low-carb, light on the stomach, and nutrient-dense.
• 👨‍👩‍👧‍👦 Family-approved – Comfort food that everyone at the table will enjoy.

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My Personal Experience

The first time I tried spaghetti squash as a noodle replacement, I’ll admit—I was skeptical. Would it really taste satisfying, or would I just feel like I was eating a sad pile of vegetables? The game-changer came the day I roasted a squash, pulled apart the strands, and dropped them into a steaming bowl of broth with shrimp, green onions, and a splash of soy sauce.

It wasn’t just good—it was magical. The squash soaked up the flavors of the broth, the shrimp added bite, and the toppings made it feel just as indulgent as takeout ramen. And best of all, my stomach tolerated it beautifully. No heaviness, no carb overload—just a cozy, nourishing bowl that kept me full and happy.

As someone living a bariatric lifestyle, recipes like this are a lifeline. They let me enjoy food traditions I love without the setbacks.

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Required Equipment

Baking Sheet

You’ll need this to roast the spaghetti squash until it’s tender and naturally caramelized. Roasting is key because it brings out a nutty sweetness that balances the savory broth. If you don’t have a baking sheet, you can roast it directly in a casserole dish.

Large Pot or Dutch Oven

This is where the magic happens—the broth, shrimp, and squash all come together here. A sturdy pot distributes heat evenly and keeps the flavors layered.

Sharp Knife

Cutting spaghetti squash can be tricky since it’s tough on the outside. A sharp knife helps you safely halve the squash. Tip: microwave the squash for 2–3 minutes to soften the skin before slicing.

Forks

Yes, forks! They’re the best tool for gently shredding the roasted squash into perfect noodle-like strands.

Ladle

For serving up the ramen in generous, steaming bowls.

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Ingredients & Substitutions

• 1 medium spaghetti squash (about 2–3 lbs)
  • The star of the show. Low in carbs, high in fiber, and bariatric-friendly.
  • Substitution: Zucchini noodles or shirataki noodles if you can’t find spaghetti squash.
• 1 lb shrimp, peeled and deveined
  • A lean, high-protein choice that cooks quickly and adds a sweet, delicate flavor.
  • Substitution: Chicken breast strips or tofu for a different protein option.
• 4 cups chicken or vegetable broth
  • The base of your ramen. Light yet flavorful.
  • Substitution: Bone broth for extra protein and gut health support.
• 2 cloves garlic, minced
  • Infuses depth into the broth without overwhelming.
  • Substitution: Garlic powder in a pinch.
• 1 tbsp fresh ginger, grated
  • Adds warmth and balances the seafood.
  • Substitution: ½ tsp ground ginger.
• 2 tbsp soy sauce or coconut aminos
  • Brings umami richness.
  • Substitution: Tamari for gluten-free.
• 1 tsp sesame oil
  • Just a touch adds a toasty aroma.
  • Substitution: Olive oil if sesame isn’t available.
• 1 cup baby spinach
  • Adds nutrients and freshness.
  • Substitution: Kale or bok choy.
• 2 green onions, sliced
  • Perfect finishing garnish for crunch and color.
  • Substitution: Chives or finely chopped onion.
• Optional toppings: soft-boiled egg, sesame seeds, chili flakes, lime wedges.

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How to Make Bariatric Spaghetti Squash Ramen with Shrimp

Step 1: Roast the Spaghetti Squash

Preheat the oven to 400°F (200°C). Slice the squash in half lengthwise, scoop out the seeds, and place cut-side down on a baking sheet. Roast for 35–40 minutes until tender.
Tip: Don’t over-roast or the strands may get mushy.

Step 2: Shred the Squash

Let it cool for 5 minutes, then use a fork to gently pull the flesh into spaghetti-like strands. Set aside.

Step 3: Prepare the Broth

In a large pot, heat sesame oil. Add garlic and ginger, sautéing until fragrant. Pour in the broth and soy sauce, simmering for 10 minutes to let flavors develop.

Step 4: Cook the Shrimp

Add the shrimp directly to the simmering broth. Cook 2–3 minutes until pink and opaque.
Tip: Shrimp cook fast—don’t overcook or they’ll turn rubbery.

Step 5: Assemble the Ramen

Divide spaghetti squash strands into bowls. Ladle broth and shrimp over the top. Add spinach and let the heat wilt it. Garnish with green onions and toppings of choice.

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Common Mistakes to Avoid

• ❌ Overcooking the squash – leads to watery, mushy strands.
• ❌ Overcrowding shrimp – steam them gently in broth for best texture.
• ❌ Skipping the aromatics – garlic and ginger are key to ramen flavor.

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Pro Tips for Best Results

• Roast squash cut-side down for even cooking.
• Use bone broth for a protein boost.
• Add toppings right before serving for freshness.

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Bariatric Nutrition & Strategy

Spaghetti squash is a bariatric superstar—it’s low in calories and carbs but packed with fiber, which helps with satiety and digestion. Shrimp adds lean protein, critical for healing and maintaining muscle post-surgery. This meal balances macros beautifully: lean protein, healthy carbs, and just enough fat.

This recipe is also portion-flexible. Bariatric eaters can enjoy a smaller serving, while family members can bulk up their bowl with extra toppings.

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Variations You Can Try

• Spicy Kick – Add chili oil or sriracha.
• Chicken Ramen – Swap shrimp for diced chicken breast.
• Vegetarian – Use tofu and veggie broth.

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Tips for This Recipe

Serve in deep bowls to trap steam and keep noodles warm. Add a squeeze of lime for brightness.

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Optional Additions

• Soft-boiled egg for extra protein.
• Mushrooms for earthiness.
• Seaweed for a traditional ramen vibe.

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Serving Ideas

Perfect as a cozy weeknight dinner, meal prep for lunches, or even served family-style at the table where everyone can customize their bowl.

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Storage Recommendations

• Fridge: Store broth and squash separately, up to 4 days.
• Freezer: Broth can be frozen, but squash texture may change.
• Reheat: Warm gently on stovetop.

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Frequently Asked Questions

1. Can I freeze this recipe?
Yes, freeze the broth separately from the squash for best results.

2. Can I use chicken instead of shrimp?
Absolutely, chicken breast works beautifully.

3. How is this good for bariatric eaters?
It’s high in protein, low in carbs, and gentle on digestion.

4. Can I cook the squash in the microwave?
Yes, pierce and microwave for 10–12 minutes, but roasting adds better flavor.

5. Is air fryer an option?
You can air fry squash halves at 375°F for 20–25 minutes.

6. Can I meal prep this?
Yes, store broth and squash separately, assemble before eating.

7. What if I don’t like shrimp?
Try tofu, scallops, or lean chicken.

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Nutritional Breakdown (Per Serving)

• Calories: 210
• Protein: 24g
• Fat: 6g
• Total Carbs: 12g
• Fiber: 3g
• Net Carbs: 9g
• Sugar: 4g
• Sodium: 780mg

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Recipe Snapshot

• Prep Time: 10 minutes
• Cook Time: 40 minutes
• Total Time: 50 minutes
• Course: Main Dish
• Cuisine: Asian Fusion / Bariatric-Friendly
• Servings: 4
• Calories: 210 per serving