Keto Garlic Herb Scallops

Servings

2 servings (main) or 4 servings (appetizer)

Prep Time

10 minutes

Cook Time

6–8 minutes

Ingredients

• 1 lb (450 g) sea scallops (large, dry-packed preferred)

• 2 tbsp unsalted butter

• 1 tbsp olive oil (or avocado oil)

• 3–4 cloves garlic, finely minced

• 1 tbsp fresh parsley, finely chopped

• 1 tsp fresh thyme (or ½ tsp dried)

• ½ tsp fresh rosemary, finely minced (optional)

• ¼ tsp paprika (optional, adds color)

• Salt, to taste

• Freshly ground black pepper, to taste

• 1 tbsp lemon juice (optional, small amount is keto-friendly)

Instructions

1. Prepare the Scallops

• Remove the small side muscle from each scallop if still attached.

• Rinse quickly under cold water, then pat completely dry with paper towels.

  • Dry scallops are critical for a good sear.

• Season both sides lightly with salt, pepper, and paprika (if using).

2. Heat the Pan

• Use a heavy skillet (cast iron or stainless steel preferred).

• Heat over medium-high heat for 2–3 minutes.

• Add olive oil and 1 tablespoon of butter.

• The pan should be hot and shimmering but not smoking.

3. Sear the Scallops

• Place scallops in the pan without overcrowding.

• Cook 2–3 minutes per side, undisturbed, until a deep golden crust forms.

• Flip once only.

• Remove scallops from the pan and set aside.

4. Make the Garlic Herb Butter

• Reduce heat to medium-low.

• Add remaining 1 tablespoon butter.

• Add garlic and cook for 20–30 seconds, stirring constantly (do not brown).

• Stir in parsley, thyme, rosemary, and lemon juice (if using).

5. Finish the Dish

• Return scallops to the pan.

• Spoon garlic herb butter over them.

• Cook 30–60 seconds just to warm through.

• Taste and adjust salt and pepper.

Serving Suggestions (Keto-Friendly)

• Serve over cauliflower mash

• Pair with garlic sautéed spinach

• Add zucchini noodles tossed in butter

• Finish with extra herb butter drizzled on top

Chef Tips for Perfect Scallops

• Use dry-packed scallops only; wet scallops won’t sear properly.

• Do not move scallops while searing.

• Overcooking makes scallops rubbery; they should be opaque and slightly springy.

• If cooking a large batch, sear in multiple batches.

Keto Nutrition (Approximate, per serving)

• Calories: ~290

• Fat: 22 g

• Protein: 20 g

• Net Carbs: ~2 g