Shrimp Scampi

This low-FODMAP shrimp scampi swaps the garlic bulb for garlic-infused oil, so you keep the toasty garlic flavor over gluten-free pasta without the fructans.

Prep 15 min

Cook 15 min

Serves 4

Gluten-free

Ingredients

• 1 lb (450g) large shrimp, peeled and deveined, tails on or off (shrimp contains no FODMAPs)
• 8 oz (225g) gluten-free spaghetti or linguine
• 3 tbsp garlic-infused olive oil
• 2 tbsp butter (butter is low-FODMAP; use lactose-free butter if you are sensitive to trace lactose)
• 1/2 cup (120ml) dry white wine (a 150ml serving of dry white wine is low FODMAP per Monash)
• 1 lemon, for both zest and juice (about 2 tbsp juice)
• 1/4 cup (15g) fresh flat-leaf parsley, chopped
• 2 tbsp scallion green tops, thinly sliced (green part only)
• 1/4 tsp red pepper flakes, optional
• 1/4 cup (25g) grated parmesan, to serve (hard aged cheese is low FODMAP)
• 1/2 tsp fine salt, plus more for the pasta water
• Black pepper, to taste

Instructions

Cook the pasta

1. Bring a large pot of well-salted water to a boil. Cook the gluten-free pasta to al dente per the package, since gluten-free pasta oversoftens quickly.
2. Before draining, scoop out 1/2 cup of the starchy cooking water and set it aside. Drain the pasta and keep it warm.

Sear the shrimp

1. Pat the shrimp dry and season with 1/4 tsp of the salt and a few grinds of black pepper.
2. Heat the garlic-infused oil in a large skillet over medium-high. Add the shrimp in a single layer and cook 1 to 2 minutes per side, until pink and opaque and the thickest part reaches 145°F (63°C).
3. Transfer the shrimp to a plate. They will finish warming in the sauce, so slightly under-cooking here is fine.

Build the sauce and combine

1. Lower the heat to medium. Add the white wine and red pepper flakes to the same skillet, scraping up any browned bits, and simmer 2 to 3 minutes until reduced by about half.
2. Stir in the butter, lemon zest, and lemon juice until the butter melts into a glossy sauce. Season with the remaining 1/4 tsp salt.
3. Return the shrimp and any resting juices to the skillet, then add the drained pasta. Toss for 1 minute, loosening with splashes of the reserved pasta water until the sauce coats the noodles.
4. Off the heat, fold in the parsley and scallion greens. Serve topped with parmesan.

Tips & Substitutions

• No wine on hand. Replace the white wine with an equal amount of low-FODMAP chicken broth plus an extra squeeze of lemon for brightness.
• Watch the pasta portion. Check the Monash app for the current tested serving of your specific gluten-free pasta, since caps vary by brand and by grain blend.
• Keep the garlic oil pure. Use a store-bought garlic-infused oil or make your own, but discard any solid garlic pieces so no fructans leach in.
• Add greens carefully. Use only the green tops of scallions or leeks for the oniony note; the white bulbs carry the fructans and are not low FODMAP.
• Dairy-free swap. Trade the butter for extra garlic-infused oil or a dairy-free spread, and skip the parmesan or use a lactose-free hard cheese.
• Boost the vegetables. A handful of spinach or a few low-FODMAP cherry tomatoes stirred in at the end works; confirm portions in the Monash app before scaling up.

Why This Works

• Garlic flavor without fructans. Fructans are water-soluble, not oil-soluble, so infusing oil with garlic carries the aroma while leaving the FODMAPs behind.
• Shrimp is a safe protein. Plain shrimp contains no FODMAPs, which makes it an easy base for a low FODMAP main.
• Hard cheese, low lactose. Aged cheeses like parmesan are very low in lactose, so a light grating stays within tolerance.
• Dry wine, small pour. A modest serving of dry white wine is low FODMAP, and simmering cooks off most of the alcohol while keeping the acidity.

Storage

Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in a skillet with a splash of water or broth, since shrimp turns rubbery when overcooked. This dish does not freeze well because the gluten-free pasta and shrimp both soften on thawing. If you plan ahead, cook the shrimp and sauce fresh and reheat only the pasta.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.