Looking for a high-protein, low-carb dish that tastes like it came straight out of a fine dining restaurant? These Perfect Pan-Seared Scallops are buttery, golden, and bursting with flavor—yet they're incredibly easy to prepare. With only a handful of ingredients and less than 15 minutes from start to finish, this is the ideal keto dinner when time is short but your cravings are big.
Why Scallops Are Perfect for Keto
Scallops are a powerhouse of lean protein and essential nutrients. One serving (about 3 oz) provides approximately 19 grams of high-quality protein, only 2.7 grams of carbs, and virtually no sugar. They're also rich in vitamin B12, magnesium, and omega-3 fatty acids—all critical for a healthy, balanced ketogenic diet.
According to the USDA FoodData Central, scallops are also low in saturated fat and cholesterol, making them an excellent protein source for heart health-conscious keto followers.
Recipe Overview
Preparation Time: 10 minutes
Cooking Time: 4 minutes
Servings: 4
Ingredients:
- 1 lb scallops (rinsed and thoroughly patted dry)
- 1 tbsp olive oil
- 2 tbsp butter
- Salt, to taste
- Freshly ground black pepper, to taste
Instructions:
- Start by gently rinsing the scallops under cold water. Use paper towels to pat them completely dry—this is crucial for achieving a proper sear.
- Season both sides of the scallops with salt and pepper.
- In a heavy skillet (cast iron preferred), heat the olive oil and butter over medium-high heat until the mixture is hot and slightly bubbling.
- Place scallops in the pan without overcrowding. Sear for 2 minutes undisturbed until the bottoms develop a golden crust.
- Flip and cook for an additional 2 minutes. They should be opaque in the center and lightly browned on both sides.
- Serve immediately while hot. Optional: drizzle with melted butter or a squeeze of lemon juice.
Nutrition Facts (Per Serving):
- Calories: 181
- Fat: 10.1g
- Carbohydrates: 2.7g
- Sugars: 0g
- Protein: 19.1g
- Cholesterol: 53mg
Tips for Cooking the Best Scallops
- Dry Scallops Are a Must: Moisture prevents a good sear. Pat them completely dry before cooking.
- High Heat = Great Crust: Ensure your pan is hot before adding scallops for that golden-brown exterior.
- Don’t Overcrowd: Cook in batches if needed. Crowding lowers the pan’s temperature and results in steaming instead of searing.
Health Benefits of Scallops
Scallops are rich in selenium and vitamin B12—nutrients associated with improved cardiovascular health and reduced inflammation. A 3 oz serving delivers over 20% of the recommended daily intake of magnesium, which supports energy metabolism and muscle function, especially important for those on a keto diet.
Make It a Meal
Pair your scallops with keto mashed cauliflower or a fresh arugula salad for a restaurant-quality experience right at home. You can also add a garlic herb butter drizzle or a keto lemon cream sauce for an elevated presentation.
Download Your Free Keto Recipe Book
If you're loving simple, high-protein keto meals like this, you'll definitely want to grab our FREE 21 Keto Recipes Cookbook. From quick snacks to family-friendly dinners, it’s packed with delicious low-carb ideas to keep you on track.
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Final Thoughts
These Perfect Pan-Seared Scallops prove that keto doesn't have to mean boring. In just 10 minutes, you can whip up a protein-packed, restaurant-style dish that fits your macros and satisfies your cravings. Perfect for busy weeknights, romantic dinners, or anytime you want a taste of luxury on a low-carb plate.