Courgette Noodles with Garlic Prawns

Courgette noodles are the best pasta swap on a low-carb cut — better than most alternatives because they have a genuinely pleasant texture when cooked correctly and absorb sauce well. Garlic butter prawns over courgetti is a genuinely enjoyable dinner at under 300 calories.

Ingredients

• 300g raw king prawns, peeled
• 3 medium courgettes, spiralised
• 150g cherry tomatoes, halved
• 3 cloves garlic, minced
• 20g butter
• 1 tbsp olive oil
• Juice of ½ lemon
• Fresh basil or parsley
• Salt and black pepper
• Chilli flakes (optional)

Method

1. Heat the olive oil in a large frying pan over high heat. Cook the cherry tomatoes for 2–3 minutes until they begin to burst. Set aside.
2. In the same pan, melt the butter over medium heat. Add the garlic and cook for 30 seconds.
3. Add the prawns and cook for 2–3 minutes each side until pink and cooked through.
4. Add the courgette noodles to the pan. Toss with the prawns for 2 minutes — just until slightly wilted but still with bite.
5. Add the tomatoes back in. Squeeze over lemon juice, season, and finish with fresh herbs.

Nutrition Notes

Three medium courgettes provide roughly 6g of carbohydrates total — compared to 90g+ for the same volume of spaghetti. This recipe contains under 10g of net carbs per serving, making it suitable for both low-carb and ketogenic approaches.