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.
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
| 1 | Prep the scallops. Pat the scallops very dry and season with salt and pepper. Preheat the oven broiler. |
| 2 | 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. |
| 3 | 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. |
| 4 | 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. |
| 5 | 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 |