Healthy Tomato “Cream” Sauce with Roasted Shrimp Pasta

Healthy Tomato "Cream" Sauce with Roasted Shrimp Pasta | The Law Student's Wife

Sometimes, I pretend that I could make it on the East Coast.

In my favor: American history is one of my favorite subjects (I completely nerded out on Boston’s Freedom Trail), I adore big cities and quaint towns alike (the East Coast is packed with both), and my accent might make me cute and interesting.

Not in my favor: I have a sensitive Midwest heart, regularly greet total strangers on the sidewalk, and despise traffic. Admittedly, I’m playing on stereotypes here. Please forgive me, and then talk to my friends out East—they’ll agree that my excessive Midwest friendliness belongs on this side of the Mississippi.

Why I’ll keep pretending: I am spellbound by seafood, and the East Coast is filled to the gills with it.

Healthy Tomato "Cream" Sauce with Roasted Shrimp Pasta | The Law Student's Wife

With few exceptions, I will eat just any animal whose natural habitat is a large body of water. Oysters? Love ’em. Squid? Done. Sea urchin? Not yet, but I spied them on Bizarre Foods and am totally down.

Someday, I will take an East Coast road trip organized entirely by seafood destinations. The trip will dangerously start in Maine and might end there too, since I don’t know if I will be capable of parting with the lobster, ever.

Healthy Tomato "Cream" Sauce with Roasted Shrimp Pasta | The Law Student's Wife

Life in a landlocked state and on a budget generally limits my fresh seafood intake to special dinners out. The frozen alternatives, while affordable, can taste like seawater mush if the wrong ingredient or recipe is chosen. Frozen shrimp, however, I have found to be a successful ingredient to add to stir fries (see shrimp fried rice), baked dishes (try swapping it for chicken in these easy enchiladas), and pastas, particularly this hearty Healthy Tomato “Cream” Sauce with Roasted Shrimp Pasta.

Healthy Tomato "Cream" Sauce with Roasted Shrimp Pasta | The Law Student's Wife

Oven roasting the shrimp before adding them to the pasta is the trick. It enhances their flavor and texture significantly so that you avoid the “mush” factor that can occur when frozen seafood thaws.

The sauce is rich, hearty, and healthy. Greek yogurt and evaporated milk create the same effect as heavy cream without the fat, and jarred pasta sauce + frozen veggies slash the prep time, making this dish one of my weeknight go-tos.

Healthy Tomato "Cream" Sauce with Roasted Shrimp Pasta | The Law Student's Wife

Whether you are looking for a time-saving meal at the holidays, a satisfying dish on little dollars, or to feed your seafood fetish, this Healthy Tomato “Cream” Sauce with Roasted Shrimp Pasta recipe is for you.

Now, who wants to meet me in Maine?

Want more frozen seafood ideas? Try these Tilapia Burgers

If you haven’t already, enter here for a chance to win the handmade apron of your choice from a unique Etsy shop.

Healthy Tomato "Cream" Sauce with Roasted Shrimp Pasta | The Law Student's Wife

Healthy Tomato “Cream” Sauce with Roasted Shrimp Pasta

Healthy tomato cream sauce recipe using Greek Yogurt. Served with roasted shrimp.


  • 3/4 box whole wheat spaghetti — (12 ounces) or your long noodle of choice (linguini, fettuccine...)
  • 1 tablespoon olive oil — plus 1/2 teaspoon, divided
  • 1 medium onion — diced and divided
  • 1 tablespoon minced garlic — divided
  • 2 teaspoon red pepper flakes — divided
  • 1/2 teaspoon kosher salt — divided
  • 1/2 teaspoon black pepper — divided
  • 2 bags frozen bell peppers — (12-ounce bags) thawed and drained, or the fresh equivalent or your veggies of choice
  • 1 cup prepared pasta sauce — I like Newman's Own
  • 2 cans fire-roasted diced tomatoes — (14.5 ounce cans)
  • 1 1/4 cup milk — (I use non-fat evaporated milk for the extra creaminess, but any milk will work just fine)
  • 1 cup non-fat plain Greek yogurt
  • 1 package frozen spinach — (10 ounces) thawed with excess moisture squeezed out
  • 1 pound frozen shrimp — (16 ounces) thawed and deveined with tails removed
  • Grated Parmesan cheese — optional, for serving


  1. Preheat oven to 400 degrees F.
  2. Bring a large pot of water to a boil. Cook pasta as directed, drain, and set aside.
  3. Meanwhile, in a dutch oven or large pot, heat 1 1/2 tsp. olive oil over medium. Add half of diced onions and sauté until beginning to soften, about 2 minutes. Add 1 1/2 tsp. (equivalent of 1/2 T.) garlic, 1 tsp. red pepper flakes, 1/4 tsp. salt, and 1/4 tsp. black pepper. Sauté 2-3 minutes more. Turn heat to medium high. Add red peppers and continue to cook until fully heated through, about 5 minutes. Remove from pan and set aside.
  4. Return heat to medium. Add 1 1/2 tsp. olive oil, remaining onion, and remaining garlic. Cook until onions soften slightly, about 2 minutes. Add prepared pasta sauce and diced tomatoes, one can drained and the second can with all the liquid. Turn up heat until mixture begins to bubble, stirring frequently.
  5. Reduce heat to a gentle simmer. Stir in milk. Continue to simmer, stirring occasionally until sauce thickens, about 10 minutes.
  6. Meanwhile, place shrimp on a large baking sheet. Drizzle with remaining 1 1/2 tsp. olive oil and sprinkle with remaining 1/4 tsp. salt and 1/4 tsp. pepper, tossing shrimp to coat as needed. Roast in preheated oven, just until pink and no longer translucent, 8-10 minutes. Remove from oven.
  7. Once sauce has thickened, add remaining 1 tsp. red pepper flakes. Stir in Greek yogurt until combined. Stir in spinach. Add peppers and shrimp and stir until heated through. Last, add prepared pasta, stirring to coat evenly with sauce. Serve topped with grated Parmesan cheese as desired.
Course: Main Course
Cuisine: American, Italian
Keyword: Healthy Pasta Dinner Recipe, Healthy Tomato “Cream” Sauce with Roasted Shrimp Pasta

Did you try this recipe? I want to see! Follow Well Plated on Instagram, snap a photo, and tag it #wellplated. I love to know what you are making!

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About Erin Clarke

I’m fearlessly dedicated to making healthy food taste incredible. Wearer of plaid, travel enthusiast, and firmly convinced that sweets and veggies both deserve a place at the table. MORE ABOUT ERIN…


  1. Sounds delicious– I never would have thought of the evaporated milk/Greek yogurt combo. Great idea!

  2. I think you wrote this post just to tempt me! Too many left-overs to finish off before I can attempt cooking a meal! Will save for the new year. :)

  3. Okay, I want this now and it is not even 9:30am yet… Looks delicious!! I am totally making it on Saturday night when the hubs gets back from his business trip – YUM!

  4. I love everything about this pasta! I wish I had a big bowl for lunch :)
    PS – I love sea urchin and once had it in pasta carbonara, so good!

    • AH, I’m so jealous that you have tried them! I am going to be on the lookout big time. What do you think my odds are of finding sea urchin in WI? haha

  5. oooh! i love oven-roasted shrimp!

  6. Oh, I bet this was so delicious!

  7. I’ll meet you in maine! :) I love this, I really need to try yogurt in place of cream more. Such a great recipe! PS. Def give sea urchin a try, I tried it once in a sushi restaurant and it’s not that bad!

  8. Mmmmmm pasta! This looks fabulous.

  9. This looks like a lovely dinner! I like the roasted shrimp a lot. Very tasty!

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