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This Seared Scallops and Cauliflower Rice Risotto recipe is my quick, keto-friendly take on one of my favorite restaurant meals! It’s the perfect easy keto comfort food dish that you might enjoy on a date night or special occasion. The cauliflower rice risotto will turn any cauliflower or vegetable hater into a veggie lover! Besides the taste, this dish is amazing because it takes just 30 minutes! I include tips for searing your scallops perfectly and a few variations to enjoy this cauliflower rice risotto with a variety of easy proteins.
One of my favorite restaurant dishes is Sea Scallops from Ocean Prime. I had it for the first time during my 30th birthday celebration. The dish includes buttery, jumbo, seared scallops on top of what seems to be a large bowl of creamy, parmesan risotto.
The risotto, like many risottos that I’ve tried, had a green-colored vegetable, like peas or asparagus, which gives a crisp, fresh bite through all of the risotto’s richness & creaminess.
This recipe for Seared Scallops and Cauliflower Risotto is my quick, keto-friendly take on that dish! It’s the perfect warm, comfort food dish that you might enjoy on a date night or when you want a restaurant-style dish at home.
How do you make risotto without grains?
In this recipe, I’m substituting the rice that is usually the base of risotto for cauliflower rice. Cauliflower Rice Risotto is delicious and much easier to make since you don’t have to wait around for the rice to cook and become tender.
Cauliflower Rice is also a great substitute for grits. In fact, I used it to make this Southern Shrimp and Cauliflower Cheese Grits
Southern Shrimp & Cauliflower Cheese “Grits”
Should I use fresh or frozen cauliflower rice in this risotto?
I prefer to use fresh cauliflower rice in my cauliflower rice risotto. I get a 1lb pack for less than $2 at my local Trader Joe’s store. However, considering that this recipe contains a creamy sauce, this dish also tastes just as delicious if you substitute fresh cauliflower rice for frozen.
Frozen cauliflower rice won’t need as much time to get tender so just be mindful of this when you get to the fourth step.
Should I use fresh or frozen scallops?
I’ve only ever made this recipe with frozen scallops. The scallops that I purchase are individually flash frozen. This means that they thaw quickly and taste just like the ones that can be purchased from most seafood counters.
I simply thaw the scallops using the package directions then pat them dry. Having dry scallops that are thawed all the way through is key to getting a good sear.
This recipe is one of more than 20 Easy Keto Date Night Dinner Recipes that are perfect for a keto dinner for two!
This recipe includes one of my other recipes called Quick Seared Scallops
As I mentioned, the scallop seared to perfection is one of the central components of this dish. Surprisingly getting your scallops to have a sear only takes a few minutes.
What are some tips for making Seared Scallops?
The key to seared scallops is using a sizzling hot pan (I prefer this one), salted butter, and a timer. One thing that disrupts the type of sear you get is moving the scallops around too soon. After your pan is hot and you place the scallops, do not move them or flip them until the timer is done. The goal is to only flip the scallops once.
This recipe makes 4 meals.
This recipe makes 4 servings and I used 1lb of scallops and 1lb of cauliflower rice so each serving has about 1/4 lb of scallops (that was 5 jumbo scallops for us) and about 1/4 lb of cauliflower risotto (which is about a 3/4 cup).
You can substitute the green-vegetable.
This recipe includes broccoli because that is what I had in my refrigerator. However, I’ve had risotto with asparagus, peas, and mushrooms.
You should feel free to substitute the broccoli if you don’t have it or simply leave it out if you are not a fan. Parmesan Risotto is also amazing.
Want to try another variation of this dish?
Use the cauliflower risotto in the Ultimate Keto Surf and Turf or swap the scallops for Keto Shrimp Scampi.
The Ultimate Keto Surf & Turf
You could also substitute the scallops for shrimp, as I did below.
You might also be interested in these other Cast Iron Skillet Recipes:
Need Dessert? Check out some of these:
Keto Snickers Cheesecake Bars
Ingredients
Seared Scallops
- 1 lb jumbo scallops You can get these fresh or flash frozen
- 2 tbsp salted butter
- 1 tbsp olive oil
- Salt and Pepper
Cauliflower Risotto
- 1 lb package of riced cauliflower ~4 cups of riced cauliflower
- 3 tbsp salted butter
- 3 garlic cloves minced
- 1 cup broccoli florets cut into small chunks (optional)
- 1/4 cup thinly sliced green onions keep the green tips to use as a garnish
- 1 cup Organic Heavy Whipping Cream it has fewer ingredients and carbs than non-organic brands
- 3/4 cup Parmesan cheese grated
- 1/4 tsp Sea Salt
- 1/4 tsp black pepper
Instructions
- Bring a medium skillet to medium heat
- Add salted butter, garlic, broccoli florets, and green onions to the skillet and cook until the broccoli pieces start to turn bright green (~3 minutes)
- Add the riced cauliflower to the skillet and continue to cook until the riced cauliflower is almost tender (~3 minutes)
- Add remaining ingredients and stir until the parmesan cheese is well incorporated. Lower the heat so that the rice does not stick and cook until the cauliflower rice reaches your desired level of tenderness. Turn off the heat.
- Pat the scallops with a paper towel. Sprinkle salt and pepper on top (about 1/4 tsp of each if you’re not sure about sprinkling)
- Bring a frying pan to medium heat
- Add butter and olive oil and wait for it to start to bubble.
- Add scallops to the pan and cook for 2 minutes per side. Remove from the heat and pan so that they do not continue to cook.
- Add a large spoon of risotto to a plate. Top with scallops, green onions, and melted butter if you are being extra fancy.
Delicious! I made this tonight! Yummy! Doesn’t even taste like cauliflower…
Yay! I’m so happy that you loved this as we did! I got the ingredients to make it again this week! Thanks for taking the time to comment 🙂
How much is one serving? How many scallops? How much risotto?
Hi Donna,
This recipe makes 4 servings and I used 1lb of scallops and 1lb of cauliflower rice so each serving has about 1/4 lb of scallops (that was 5 jumbo scallops for us) and about 1/4 lb of cauliflower risotto (which is about a 3/4 cup).
Thanks,
Davinah
Made this recipe last week, AMAZING!!! Very easy to follow. Heading into my 3rd week of keto and having great recipes like this is making it so easy!! Thank you Dr. Davinah
Thanks so much for taking the time to share that! I’m super excited to hear that you enjoyed this dish as much as we did! 🙂
This was creamy and delicious! I was really surprised at how well the risotto came together and this is way easier than making traditional risotto. I substituted broccoli because I couldn’t get fresh asparagus. Can’t wait to try more recipes!!
Thanks so much for taking the time to share that Nichole. I really appreciate it! 🙂
Hi there! Going to make this tomorrow and I’m super excited! Do I need to thaw the scallops first if i get the frozen ones?
Hi Nadine!
Yes. I purchased frozen scallops for this dish. I thawed the scallops according to the package directions and patted them dry when I was about to cook! I’m so happy that you’re going to make this!
Thanks,
Davinah
AMAZING! I made this two nights ago and could not believe how good the “risotto” was…so good I am making it again tonight! And the best part…it impresses my cauliflower hating husband! 🙂 Thank you for the wonderful recipe!
Hi Jackie!
Thank you sooooo much for taking the time to share this with me! This is by far one of our favorite recipes. I’m so happy that you and your hubs enjoyed it! It was a game-changer for my husband too lol! Have a great evening.
Best,
Davinah
By far, one of my favorite dishes made in quite a long time. A lovely Spring meal, delicious and elegant. Instead of broccoli, used diced spring asparagus. Otherwise, followed your recipe exactly. Thank you + this will go into heavy rotation!
Chrissy
Hi Chrissy!
Thanks so much for sharing this feedback! I’m so happy that you enjoyed this dish as much as we do! Have an awesome weekend!
Best,
Davinah
I cannot stress how delicious this turned out. It’s hard
to get children to eat their veggies and they loved it too. Even my picky niece. This just might become one of my favorite meals. I cannot wait to make this again. Simple, fast and so delicious!!!! Thank you for making healthy eating and keto fun and easy.
Hi Kay,
I’m so happy that you all enjoyed this! I really appreciate you taking the time to comment & rate the recipe! This is one of my favorite quick meals too! It’s so hard to believe that it’s mostly veggies! Have a great day!
Thanks,
Davinah
Rather than heavy whipping cream, would it still work with half &half? Wanting to cut down on the fat.
Yes! You can also swap the cream with broth.
Made this last night! It was sooo good!
Hi Jena!
I’m so happy that you enjoyed it & really appreciate that you came back to comment on it!
Best,
Davinah
I could eat my weight in this risotto recipe. I prefer it over regular risotto. I interchange the recipe between scallops and shrimp. I have also added baby portabello mushrooms to the risotto. It’s jus brilliant. I could eat it everyday!
Hi Adean!
Thanks so much for taking the time to write a review here! I love that you included mushrooms as they add so much flavor! So happy that you enjoy this as much as I do! See ya on IG! 🙂
Best,
Davinah
Easy to make and amazingly delicious. Definitely makes a solid substitute for real risotto. This will be s new side dish staple for my family. Thanks Dr.!
Hi Katie!
I’m so happy that you enjoyed them! Thanks for taking the time to write this comment!
Best,
Davinah
This was amazing!!!’ Best keto recipe ever! My entire (non-keto) family loved it!
Yayay! That sounds like a huge win! So happy that you all enjoyed the dish!
Thanks,
Davinah
This was super fantastic! The flavors are amazing. I was pleasantly surprised. One of the best recipes I’ve made in a long time. I can’ twait to make it for my boyfriend who loves risotto and begs me to cook it all of the time, but I won’t because it takes too long.
I’m so happy that you enjoyed this dish, Charlotte! Ha! I agree re: cook time! This is actually one reason I really enjoy swapping regular rice with cauliflower rice!