Servings: 2
Prep time: 5 min
Cook time: 10–12 min

🧈 Ingredients

For the Scallops

  • 12 large sea scallops, patted dry
  • 1 tbsp olive oil or light butter
  • Salt & pepper, to taste

For the High-Protein Cream Sauce

  • 3 cloves garlic, minced
  • ½ cup unsweetened Greek yogurt (or low-fat cottage cheese blended until smooth)
  • ¼ cup unsweetened almond milk (or regular milk)
  • 1 tbsp Dijon mustard
  • 1 tsp lemon juice
  • 1 tbsp grated Parmesan cheese (optional, for richness)
  • 1 scoop unflavored or savory protein powder (like whey isolate or collagen peptides — optional but effective)
  • 2 tbsp fresh parsley, chopped

👩‍🍳 Directions

  1. Sear the scallops:
    • Heat oil or butter in a skillet over medium-high heat.
    • Pat scallops dry (super important for a good crust).
    • Season with salt and pepper, then sear for 2–3 minutes per side, until golden.
    • Remove from pan and set aside.
  2. Make the sauce:
    • Reduce heat to medium. Add garlic and sauté for 30 seconds until fragrant.
    • In a small bowl, whisk together Greek yogurt, almond milk, Dijon mustard, lemon juice, and Parmesan (if using).
    • Pour mixture into the pan. Simmer gently (do not boil, or yogurt can curdle).
    • If using protein powder, whisk it in once the sauce is warm and smooth.
  3. Combine & finish:
    • Return scallops to the pan, spoon the sauce over them, and cook for 1 more minute to heat through.
    • Sprinkle with fresh parsley and serve immediately.

🍋 Chef’s Notes

  • If you prefer a silkier sauce, blend the Greek yogurt mixture first for an ultra-smooth texture.
  • Add a splash of white wine or chicken broth to deglaze the pan before adding the sauce for extra flavor.
  • Serve with steamed asparagus, zoodles, or cauliflower mash for a complete high-protein meal.

⚡ Approximate Macros (per serving)

(Varies by ingredients used)

  • Calories: ~280
  • Protein: ~40–45 g
  • Carbs: ~6 g
  • Fat: ~9 g