Prep Time: 10 minutes
Cook Time: 10 minutes
Servings: 4
If you're looking for an elegant, restaurant-quality dinner that fits your ketogenic lifestyle, look no further than this Creamy Keto Scallops recipe. It's ready in just 20 minutes total and delivers a satisfying blend of buttery seared scallops, creamy garlic sauce, and a hint of spice from cayenne pepper—all with only 3.5g net carbs per serving.
Why Keto Scallops Are a Smart Choice
Scallops are an excellent seafood option for keto. They're low in carbohydrates and rich in protein and essential nutrients like vitamin B12, selenium, and phosphorus. Each serving of this dish provides 19.4g of protein and just 202 calories, making it a high-protein, low-carb choice for any ketogenic meal plan.
According to the U.S. Department of Agriculture, a 3-ounce serving of scallops delivers more than 80% of the recommended daily intake of vitamin B12—crucial for brain health and energy production. Combined with healthy fats from heavy cream and olive oil, this recipe provides the perfect keto macronutrient balance.
Ingredients
- 1 lb scallops, rinsed and patted dry
- 1 tsp fresh parsley, chopped (for garnish)
- 1/8 tsp cayenne pepper
- 2 tbsp white wine (optional, or substitute with broth)
- 1/4 cup water
- 3 tbsp heavy cream
- 1 tsp garlic, minced
- 1 tbsp butter, melted
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
- Season the scallops with salt and pepper on both sides.
- In a skillet, heat the butter and olive oil over medium heat.
- Add the scallops and sear for 2-3 minutes per side, until golden brown. Remove and set aside.
- In the same pan, add the minced garlic and sauté for 30 seconds until fragrant.
- Pour in the water, white wine (or broth), heavy cream, cayenne pepper, and a pinch of salt. Stir well.
- Simmer for 3-5 minutes until the sauce thickens slightly.
- Return the scallops to the pan, gently coating them with the sauce. Cook for another 1-2 minutes.
- Garnish with fresh parsley and serve hot.
Nutritional Breakdown (Per Serving)
- Calories: 202
- Fat: 11.4g
- Carbohydrates: 3.5g
- Sugar: 0.1g
- Protein: 19.4g
- Cholesterol: 60mg
Tips for Perfect Scallops
- Pat scallops dry before cooking to ensure a proper sear.
- Don’t overcrowd the pan—this prevents steaming and helps achieve a golden crust.
- Use fresh or high-quality frozen scallops for the best flavor and texture.
Serving Suggestions
Pair your creamy keto scallops with:
- Steamed asparagus or green beans
- Cauliflower mash
- Zucchini noodles tossed in garlic butter
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The Science Behind the Cream
Heavy cream is a keto staple. It adds richness and keeps you satiated thanks to its high fat content. A tablespoon of heavy cream contains only 0.4g of carbs and 5.5g of fat, making it a perfect ingredient for sauces, soups, and desserts on a low-carb diet.
To learn more about keto-friendly dairy, check out this comprehensive dairy guide from Diet Doctor.