High-Protein Creamy Garlic Scallop & Mushroom Bake
Low-Carb • Keto-Friendly • Diabetic-Friendly
Tender sea scallops, golden mushrooms, garlic, and a rich creamy cheese sauce come together in this easy baked dinner. It’s naturally low in carbohydrates and high in protein, making it a satisfying option for a low-carb meal.
🛒 Ingredients
Serves 4
- 1 lb (450 g) sea scallops, cleaned and patted completely dry
- 1 cup mushrooms, thinly sliced
- 2 tbsp butter or olive oil
- 2 cloves garlic, minced
- ½ cup heavy cream
- ½ cup shredded mozzarella or Gruyère
- ¼ cup grated Parmesan cheese
- ½ tsp Italian seasoning
- ¼ tsp paprika
- Salt, to taste
- Black pepper, to taste
- 2 tbsp fresh parsley, chopped
- 1 tbsp lemon juice, optional
👩🍳 Instructions
1. Preheat the oven
Preheat your oven to 375°F (190°C). Lightly grease a medium-sized baking dish.
2. Prepare the scallops
Pat the scallops very dry with paper towels. This is important because excess moisture can make the scallops release water during cooking.
Season both sides with salt, black pepper, and paprika.
3. Sauté the mushrooms
Heat 1 tablespoon of butter or olive oil in a large skillet over medium-high heat. Add the sliced mushrooms and cook for 4–5 minutes, stirring occasionally, until they soften and begin to turn golden.
4. Add the garlic
Add the minced garlic and cook for approximately 30 seconds, just until fragrant.
5. Make the creamy sauce
Reduce the heat to medium-low. Add the remaining butter and heavy cream. Stir gently and simmer for 2–3 minutes.
Add the mozzarella or Gruyère, Parmesan, and Italian seasoning. Stir until the cheese melts into a smooth, creamy sauce.
If using lemon juice, stir it in at this stage.
6. Add the scallops
Arrange the seasoned scallops in the prepared baking dish. Spoon the creamy mushroom sauce evenly over and around them.
7. Bake
Bake uncovered for approximately 12–15 minutes, depending on the size of the scallops.
The scallops should be opaque and cooked through. Avoid overbaking, as scallops can become rubbery when cooked too long.
For a golden cheesy top, switch to the broiler for 1–2 minutes at the end, watching carefully.
8. Garnish and serve
Remove from the oven and let the dish rest for 2–3 minutes. Sprinkle with fresh parsley and a little freshly cracked black pepper.
🥦 What to Serve With It
For a low-carb meal, serve with:
- Steamed broccoli
- Cauliflower mash
- Roasted asparagus
- Sautéed spinach
- Zucchini noodles
- A simple green salad
💪 Nutrition Note
Scallops provide substantial lean protein, while the creamy sauce adds fat and richness. The recipe contains very little carbohydrate compared with a traditional flour-thickened seafood casserole.
For a diabetic-friendly approach, use unsweetened dairy products and check the nutrition labels of your cheese and cream. “Diabetic-friendly” does not mean carb-free, and individual blood-glucose responses can vary.
Tip: For the best texture, don’t crowd the scallops and make sure they are thoroughly patted dry before baking.
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