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Home » Recipes » Seared Scallops and Cauliflower Rice Risotto

Seared Scallops and Cauliflower Rice Risotto

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A quick, keto-friendly and grain-free recipe for seared scallops and parmesan cauliflower rice risotto.

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, including how to make this dish with shrimp, to enjoy this cauliflower rice risotto with a variety of easy proteins.

Seared Shrimp & Scallops with Cauliflower Rice Risotto Pinterest image

 

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.

Seared Scallops & Cauliflower Risotto on a plate with asparagus and lemon

 

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 & Grits recipe in a bowl

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. 

Cauliflower Rice and Broccoli

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. 

Seared Scallops & Cauliflower Risotto in a Bowl with green onions sprinkled on top.

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. 

A quick recipe for seared scallops that is done in minutes. This is the perfect protein for a quick keto and low carb meal. #keto #lowcarb #scallops #easydinner #ketodinner #seafood

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 recipe, featuring juicy, rosemary-flavored filet mignon steaks and Keto Shrimp Scampi. I served this on top of Cauliflower Risotto for a complete restaurant quality meal. #keto #ketorecipes #shrimpscampi #surfandturf #lowcarbrecipes #cauliflowerrisotto #datenightdinner #dinnerideas #fancydinner #ketodinner

The Ultimate Keto Surf & Turf

You could also substitute the scallops for shrimp, as I did below.

shrimp with cauliflower rice risotto in a blue bowl

 

You might also be interested in these other Cast Iron Skillet Recipes:

  • Easy Cast Iron Whole30 Shrimp

  • Keto Cast Iron Skillet Pork Chops w/ Creamy Pan Sauce

Need Dessert? Check out some of these:

  • Keto Snickers Cheesecake Bars

  • Keto Lemon Blueberry Cheesecake Bites

  • Keto Mudslide

A no sugar added, Snickers Cheesecake recipe w/ a double chocolate chip cookie crust, peanut butter cheesecake filling & keto salted caramel drizzle. #keto #lowcarb #nosugaradded #ketodessert #lowcarbdessert #recipe #snickerscheesecake #fatsnax

Keto Snickers Cheesecake Bars

Shrimp & Scallops with Cauliflower Rice Risotto

Seared Scallops & Cauliflower Rice Risotto

Print Recipe Save this Recipe for Later Rate Recipe
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
A quick, keto-friendly and grain-free recipe for seared scallops and parmesan cauliflower rice risotto.
Course: Main Course
Cuisine: American, Italian
Keyword: Quick Dinner, Scallops, Seafood
Servings: 4
Calories: 551kcal
Want to share this recipe?To spread the word about this recipe, please save it to Pinterest, share a link to it, or rate it if you loved it. Please do not copy & paste (or screenshot) my recipes to social media or other websites.

Ingredients

Seared Scallops

  • 1 lb jumbo scallops You can get these fresh or flash frozen or substitute shrimp
  • 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.

Video

Recipe Nutrition Facts

Nutrition Facts
Seared Scallops & Cauliflower Rice Risotto
Amount Per Serving
Calories 551 Calories from Fat 423
% Daily Value*
Fat 47g72%
Saturated Fat 26g130%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 158mg53%
Sodium 1079mg45%
Potassium 686mg20%
Carbohydrates 12g4%
Fiber 3g12%
Sugar 2g2%
Protein 23g46%
Vitamin A 795IU16%
Vitamin C 76.8mg93%
Calcium 276mg28%
Iron 1.3mg7%
* Percent Daily Values are based on a 2000 calorie diet.

Recipe Notes

This recipe has more grams of net carbs per serving than some of my other recipes, but it also has a lot of vegetables and is a complete meal (as to just a part of dinner)!
Did you make this recipe?Share your photos & mention @DrDavinahS! I love seeing them!
Nutritional DisclaimerThe nutritional information comes from Spoonacular API, a database of food ingredients. The nutritional information for any recipe will vary based on the exact product you use and the brand. I do not include erythritol or sugar alcohols in the final carb or net carb count as it does not have any impact on my blood glucose levels. Before starting keto or a low-carb eating plan, you should consult your doctor. I am sharing my personal experiences and none of the information included in my recipes or throughout the site should be taken as medical advice.

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By Davinah | August 26, 2019

Comments

  1. Kekei says

    December 6, 2018 at 1:46 am

    Delicious! I made this tonight! Yummy! Doesn’t even taste like cauliflower…

    Reply
    • Davinah Smith says

      December 6, 2018 at 2:20 am

      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 🙂

      Reply
  2. Donna Massengill says

    January 31, 2019 at 7:08 pm

    How much is one serving? How many scallops? How much risotto?

    Reply
    • drdavinahseats says

      January 31, 2019 at 8:44 pm

      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

      Reply
  3. Yvette says

    February 3, 2019 at 6:02 pm

    5 stars
    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

    Reply
    • Davinah says

      February 3, 2019 at 11:12 pm

      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! 🙂

      Reply
  4. Nichole says

    February 17, 2019 at 2:18 am

    5 stars
    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!!

    Reply
    • Davinah says

      February 17, 2019 at 5:10 pm

      Thanks so much for taking the time to share that Nichole. I really appreciate it! 🙂

      Reply
  5. Nadine Dillon says

    March 10, 2019 at 12:50 am

    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?

    Reply
    • Davinah says

      March 10, 2019 at 12:52 am

      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

      Reply
  6. Jackie says

    March 21, 2019 at 8:41 pm

    5 stars
    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!

    Reply
    • Davinah says

      March 21, 2019 at 8:49 pm

      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

      Reply
  7. Chrissy says

    March 23, 2019 at 5:16 pm

    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

    Reply
    • Davinah says

      March 23, 2019 at 8:33 pm

      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

      Reply
  8. Kay says

    March 24, 2019 at 10:53 pm

    5 stars
    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.

    Reply
    • Davinah says

      March 25, 2019 at 6:25 am

      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

      Reply
  9. Casey says

    May 2, 2019 at 11:23 pm

    4 stars
    Rather than heavy whipping cream, would it still work with half &half? Wanting to cut down on the fat.

    Reply
    • Davinah says

      May 3, 2019 at 5:41 am

      Yes! You can also swap the cream with broth.

      Reply
  10. Jena Renee White says

    June 11, 2019 at 3:49 pm

    Made this last night! It was sooo good!

    Reply
    • Davinah says

      June 11, 2019 at 4:25 pm

      Hi Jena!

      I’m so happy that you enjoyed it & really appreciate that you came back to comment on it!

      Best,
      Davinah

      Reply
  11. Adean Holloway says

    June 17, 2019 at 4:09 pm

    5 stars
    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!

    Reply
    • Davinah says

      June 21, 2019 at 2:01 pm

      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

      Reply
  12. Katie says

    July 7, 2019 at 6:47 am

    5 stars
    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.!

    Reply
    • Davinah says

      July 9, 2019 at 11:26 am

      Hi Katie!

      I’m so happy that you enjoyed them! Thanks for taking the time to write this comment!

      Best,
      Davinah

      Reply
  13. Nancy says

    July 16, 2019 at 7:36 pm

    I cannot WAIT to make this!

    Reply
  14. Dianne says

    July 22, 2019 at 1:19 pm

    Can this be made ahead and reheated?

    Reply
    • Davinah says

      October 18, 2019 at 6:33 pm

      Yes! I tend to make enough for two days. I heat the shrimp or seafood separately though since the risotto takes a bit more time to get hot.

      Reply
  15. Pat Griffey says

    August 6, 2019 at 7:17 pm

    5 stars
    Omg that is wonderful thanks for the idea. I used shrimp, frozen and frozen riced cauliflower one pkg. and one package riced broccoli and cauliflower mix.

    Reply
  16. Doreen says

    August 15, 2019 at 8:49 pm

    5 stars
    This was amazing!!!’ Best keto recipe ever! My entire (non-keto) family loved it!

    Reply
    • Davinah says

      August 17, 2019 at 4:16 pm

      Yayay! That sounds like a huge win! So happy that you all enjoyed the dish!

      Thanks,
      Davinah

      Reply
  17. Charlotte Hutchison says

    August 20, 2019 at 9:30 am

    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.

    Reply
    • Davinah says

      August 21, 2019 at 11:45 am

      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!

      Reply
  18. Ashley says

    October 29, 2019 at 9:14 pm

    5 stars
    This is a new favorite dish in my house…even my picky 2 year old daughter loved it!! Thank you so much for sharing it! Super easy, quick, and looks beautiful on the plate. So happy to have a new healthy dish to add to the rotation!

    Reply
    • Davinah says

      October 31, 2019 at 8:41 pm

      Hi Ashley!

      So happy that you enjoyed this dish and appreciate you for stopping by the site to rate & review it! Love to hear when kiddos love a recipe too!

      Thanks,
      Davinah

      Reply

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