High-Protein Cheesy Scallop Mushroom Bake

Seared scallops baked in a creamy mushroom cheese sauce — low-carb, sugar-free, and ready in 30 minutes

This high-protein cheesy scallop mushroom bake is creamy, savory, and weeknight-fast. Golden seared scallops sit on sautéed mushrooms in a garlic cheese sauce, then finish under the broiler until bubbly. Every serving delivers 32 g of protein and only 6 g net carbs.

Low-carb, sugar-free, and perfect for a restaurant-style dinner at home.

Prep10 min

Cook20 min

Servings4

Protein32g

Net Carbs6g

Calories310

Why you’ll love this bake

32g protein per serving — a complete high-protein dinner
Only 6g net carbs and fully sugar-free
Seared scallops with a creamy mushroom cheese sauce
Ready in about 30 minutes
One-dish finish under the broiler
Restaurant flavor with simple ingredients

Health notes

High protein: Scallops and cheese make this very protein-dense.
Low carb: Mushrooms and cream sauce keep net carbs low.
Sugar-free: No added sugar of any kind.
Fast dinner: Sear, sauce, and broil in one pan.

Key element — dry the scallops well

Pat the scallops very dry before searing. Extra moisture steams them instead of giving that golden crust.

Ingredients

Scallops & mushrooms

1½ lb (680g) sea scallops, side muscle removed
8 oz (225g) mushrooms, sliced
1 Tbsp butter
1 Tbsp olive oil
Salt and black pepper to taste

Cheese sauce

2 garlic cloves, minced
¾ cup heavy cream
½ cup shredded mozzarella or Gruyère
¼ cup grated Parmesan
2 oz cream cheese (optional, for extra creaminess)
¼ tsp paprika
2 Tbsp chopped parsley

Swaps

Shrimp bake: Use large shrimp if scallops are unavailable.
Chicken: Swap in seared chicken thighs or tenderloins.
Dairy-light: Use half-and-half and part-skim mozzarella.
Extra veggies: Add spinach after the mushrooms are cooked.

Instructions

Prep the scallops. Pat the scallops very dry and season with salt and pepper. Preheat the oven broiler.

Sear. Heat oil and butter in an oven-safe skillet over medium-high heat. Sear the scallops 1–2 minutes per side until golden. Transfer to a plate. Do not overcook.

Cook the mushrooms. Add the mushrooms to the same skillet and cook until browned and most of the moisture is gone. Stir in the garlic for 30 seconds.

Make the sauce. Pour in the cream and stir in cream cheese if using. Simmer 2–3 minutes until slightly thickened. Add mozzarella, Parmesan, paprika, salt, and pepper. Stir until melted.

Bake and broil. Nestle the scallops back into the sauce. Sprinkle with extra cheese if desired. Broil 2–4 minutes until bubbly and golden. Finish with parsley and serve immediately.

Pro tips

Dry scallops are the difference between a sear and a steam.
Don’t overcook the scallops in the skillet — they finish under the broiler.
Cook the mushrooms until their liquid evaporates so the sauce stays thick.
An oven-safe skillet lets you go from stove to broiler with no extra dishes.
Serve right away while the cheese is still bubbling.

Nutrition

Nutrient	Per serving
Calories	310
Protein	32g
Net carbohydrates	6g
Total carbohydrates	7g
Fiber	1g
Total fat	18g
Sodium	520mg

Estimates based on sea scallops, mushrooms, cream, and cheese. Exact numbers vary with scallop size and cheese amount.

Variations

Garlic Parmesan

Add extra Parmesan and a pinch of Italian seasoning before broiling.

Spinach mushroom

Fold in a handful of spinach after the mushrooms are cooked.

Bacon scallop bake

Crumble cooked bacon over the top before broiling.

Individual ramekins

Divide into 4 ramekins for a dinner-party presentation.

Storage

Method	Time	Notes
Best texture	Same day	Scallops are best eaten immediately
Refrigerator	Up to 2 days	Reheat gently so the scallops don’t get rubbery
Freezer	Not ideal	Cream sauce and scallops change texture when frozen

FAQ

Yes. At only 6g net carbs per serving it fits most keto and low-carb plans.

They were too wet or the pan was not hot enough. Pat them dry and sear in a hot skillet.

Yes. Thaw them completely and dry them very well before searing.

Yes. Large shrimp or seared chicken both work in the same sauce.

Cook the mushrooms until their moisture evaporates before adding the cream.

The sauce and mushrooms can be made ahead. Sear the scallops just before broiling so they stay tender.

Test your knowledge

5 quick questions about this cheesy scallop mushroom bake

1. Protein per serving?

2. Net carbs per serving?

3. Why pat the scallops dry?

4. About how long does this take?

5. When should you finish the dish?

High-Protein Cheesy Scallop Mushroom Bake