Keto Scallops with Bacon
Scallops rank among the most elegant seafood and pair perfectly with keto: 100 g of scallop meat contains 21 g protein, 1 g fat and just 3 g carbohydrates. Seared in brown butter with bacon and thyme, they turn into a celebratory dish in 12 minutes. Per serving: 1 g net carbs, 28 g protein, 28 g fat.
Key facts at a glance
- Preparation time: approx. 12 minutes.
- Approx. 1 g net carbs and 28 g fat per serving.
- Ingredients: scallops, diced bacon, butter, thyme, garlic, lemon.
- Refined flavor, classic combination; ideal as an appetizer or small main course.
Ingredients
One serving is designed as an elegant appetizer or small main course.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| scallops | approx. 6 pieces | |||
| approx. 6 pieces | ||||
| diced bacon | - | |||
| butter | - | |||
| garlic clove | - | |||
| fresh thyme | sprigs | |||
| sprigs | ||||
| lemon juice | approx. 5 g; 1 tsp | |||
| approx. 5 g; 1 tsp | ||||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
Preparation
Render the diced bacon in a dry pan until crispy and set aside. Pat the scallops dry, season with salt and pepper. Let the butter foam in the pan, then sear the scallops for 90 seconds per side until caramelized. Add the garlic and thyme, baste the scallops once with the butter and finish with a squeeze of lemon juice. Return the bacon to the pan.
Why scallops fit a keto diet
Scallops (Pecten maximus) are a low-carb premium protein: 100 g delivers 21 g protein, approx. 3 g carbs and barely any fat. To slot them seamlessly into a keto macro split, butter (20 g = 16 g fat) and bacon (30 g = approx. 12 g fat, 0 g carbs) supply the fat share. The short, hot sear creates the famous Maillard crust that highlights the sweet aroma of the scallops. Thyme and garlic round things off without adding meaningful carbs.
Source: USDA FoodData Central - Scallop, mixed species , NOAA Fisheries - Atlantic Sea Scallop
How do I serve the scallops?
Classically as an appetizer on a small plate, rounded out with a few leaves of lamb's lettuce. As a small main course, cauliflower puree or celeriac puree works beautifully, both add creaminess without any carb load. From experience: pour every drop of the pan sauce over the scallops, the brown butter aromas are the real highlight.
What to look for when buying
Fresh scallops should smell slightly sweet, never fishy. Frozen scallops are a solid alternative; key points: thaw overnight in the fridge and avoid scallops injected with water (so-called "wet pack"). Dry-processed "dry pack" scallops caramelize noticeably better.
Tips for the perfect caramel crust
- Pat the scallops extremely dry before searing, every drop of water prevents browning.
- The pan must be very hot before the scallops go in. Add the butter just before the scallops so it does not burn.
- Exactly 90 seconds per side, do not move them in between or the crust will stick.
- Render the bacon first and remove it, the leftover fat in the pan deepens the scallop flavor.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto classification |
|---|---|---|---|
| Calories | approx. 215 kcal | approx. 390 kcal | Elegant main course or generous appetizer. |
| Elegant main course or generous appetizer. | |||
| Fat | approx. 15.6 g | approx. 28 g | From butter and bacon. |
| From butter and bacon. | |||
| Net carbs | approx. 0.6 g | approx. 1 g | Very low. |
| Very low. | |||
| Protein | approx. 15.6 g | approx. 28 g | High, from scallops and bacon. |
| High, from scallops and bacon. | |||
| Salt | approx. 0.8 g | approx. 1.5 g | Bacon and scallops already bring salt, do not add extra. |
| Bacon and scallops already bring salt, do not add extra. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Are scallops keto-friendly?
Yes. With approx. 3 g carbs per 100 g and 21 g protein, they are one of the best premium foods for keto. A typical serving (150 g) stays well under 5 g of carbs.
How can I tell when the scallops are done?
A golden brown crust on both sides and a slightly translucent center. Total cook time should not exceed 3 minutes, otherwise they turn rubbery.
What is brown butter (beurre noisette)?
Butter that is heated until its milk proteins turn golden brown and release a nutty aroma. Perfect for scallops, it amplifies their natural sweetness and adds extra depth.