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.
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.
A-High Protein
High-Protein Cheesy Scallop Mushroom Bake
- Prep10 min
- Cook20 min
- Total30 min
- Servings4 servings
- Calories310 kcal
Ingredients
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.
Notes & 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.
Variations & serving ideas
- 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
- 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.
- 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
- 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)
Nutrition Facts
Per serving · makes 4 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 310 kcal |
| Total fat | 18 g |
| Sodium | 520 mg |
| Total carbohydrate | 7 g |
| Fibre | 1 g |
| Protein | 32 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this bake keto-friendly?
Yes. At only 6g net carbs per serving it fits most keto and low-carb plans.
Why didn’t my scallops brown?
They were too wet or the pan was not hot enough. Pat them dry and sear in a hot skillet.
Can I use frozen scallops?
Yes. Thaw them completely and dry them very well before searing.
Can I swap the scallops?
Yes. Large shrimp or seared chicken both work in the same sauce.
How do I keep the sauce from getting watery?
Cook the mushrooms until their moisture evaporates before adding the cream.
Can I make it ahead?
The sauce and mushrooms can be made ahead. Sear the scallops just before broiling so they stay tender.
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