High-Protein Seared Scallops

Perfectly seared scallops in a creamy garlic sauce — low-carb, sugar-free, and ready in 20 minutes

These high-protein seared scallops are restaurant-quality at home. Dry-seared until golden, then finished in a rich, creamy garlic sauce with a touch of lime. Each serving delivers 28 g of protein and only 4 g net carbs while staying fully sugar-free.

Low-carb, elegant, and perfect for a quick weeknight dinner or special occasion.

Prep5 min

Cook15 min

Servings4

Protein28g

Net Carbs4g

Calories310

Why you’ll love these scallops

28g protein per serving
Only 4g net carbs and fully sugar-free
Golden sear with a creamy garlic sauce
Ready in about 20 minutes
Impressive yet simple to make
Perfect for special dinners or date night

Health notes

High protein: Scallops are naturally lean and protein-rich.
Low carb: No breading or fillers — just pure seafood and a simple sauce.
Sugar-free: No added sugar in the seasoning or sauce.
Quick: From pan to plate in under 20 minutes.

Key element — dry the scallops thoroughly

Pat the scallops completely dry with paper towels before searing. Moisture is the enemy of a good crust — dry scallops sear beautifully.

Ingredients

Scallops

1½ lbs (680g) large sea scallops, side muscle removed
Salt and black pepper
1–2 Tbsp avocado oil or high-smoke-point oil
1 Tbsp butter

Creamy sauce

2 Tbsp butter
3–4 garlic cloves, minced
½ cup heavy cream
2 Tbsp chicken or seafood broth (optional)
1–2 Tbsp fresh lime juice
Pinch of salt and black pepper
Optional: 1–2 Tbsp grated Parmesan
Fresh parsley or chives for garnish
Lime wedges for serving

Swaps

Dairy-free: Use coconut cream and a dairy-free butter alternative.
Extra protein: Serve with a side of sautéed shrimp or a simple egg.
Spicy: Add a pinch of red pepper flakes or cayenne to the sauce.
Lemon version: Swap lime juice for fresh lemon juice.

Instructions

Prep the scallops. Remove the side muscle from each scallop if present. Pat them thoroughly dry with paper towels. Season both sides lightly with salt and pepper.

Sear the scallops. Heat a large skillet over medium-high heat until very hot. Add the oil. Place the scallops in a single layer (do not overcrowd) and sear undisturbed for 2–2½ minutes until a deep golden crust forms. Flip and sear the other side for 1–2 minutes. Add the butter during the last 30 seconds and baste. Remove scallops to a plate.

Make the sauce. Reduce heat to medium. In the same skillet, melt the butter and add the garlic. Cook 30–45 seconds until fragrant. Stir in the heavy cream and broth if using. Simmer 2–3 minutes until slightly thickened. Add lime juice, salt, pepper, and Parmesan if using. Taste and adjust seasoning.

Finish and serve. Return the scallops to the pan or spoon the sauce over them on plates. Garnish with fresh parsley or chives and serve immediately with lime wedges.

Pro tips

Dry scallops are essential for a good sear — don’t skip this step.
Don’t move the scallops while they are searing; let the crust form.
Work in batches if your pan is small so the scallops aren’t crowded.
Scallops cook quickly — remove them as soon as they are opaque in the center.
Serve right away for the best texture and temperature.

Nutrition

Nutrient	Per serving
Calories	310
Protein	28g
Net carbohydrates	4g
Total carbohydrates	5g
Fiber	1g
Total fat	20g
Sodium	480mg

Estimates based on sea scallops, butter, heavy cream, and garlic. Exact numbers vary with scallop size and cream brand.

Variations

Garlic butter only

Skip the cream and finish with a simple garlic-butter and lime pan sauce.

Cajun scallops

Season the scallops with Cajun seasoning before searing and add a pinch to the sauce.

Bacon-wrapped

Wrap each scallop in a half slice of bacon and secure with a toothpick before searing.

Herb finish

Stir in fresh chopped tarragon or chives at the end of the sauce for a brighter flavor.

Storage

Method	Time	Notes
Refrigerator	1–2 days	Best eaten fresh; reheat gently
Freezer	Not recommended	Scallops lose texture when frozen after cooking
Reheat	Stovetop	Warm gently in a little sauce; avoid high heat

FAQ

Yes. At only 4g net carbs per serving they fit easily into most keto and low-carb plans.

They were likely still wet or the pan wasn’t hot enough. Always pat them very dry and use a hot pan.

Yes. Thaw them completely in the refrigerator, then pat them extra dry before searing.

They should be opaque in the center and feel firm but still tender. Overcooking makes them rubbery.

Cauliflower mash, zucchini noodles, a simple green salad, or roasted asparagus all pair well.

The sauce can be made a few hours ahead and gently reheated. Sear the scallops just before serving for the best texture.

Test your knowledge

5 quick questions about these seared scallops

1. Protein per serving?

2. Net carbs per serving?

3. Why dry the scallops thoroughly?

4. About how long does this take?

5. Best way to store leftovers?

High-Protein Seared Scallops in Creamy Sauce