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Keto Seared Scallops over Cauliflower-Parsnip Purée

There’s something about scallops that always feels a little special. Maybe it’s the tender texture, the delicate sweetness, or the golden sear that makes us feel like we’re dining at a seaside bistro. Either way, this dish is one of those elevated keto meals that comes together surprisingly quickly—and looks like we put in way more effort than we actually did.

We love this recipe because it hits all the marks: protein-packed, fiber-rich, creamy, savory, and just a little fancy. The scallops are perfectly seared in butter, while the cauliflower-parsnip purée gives that smooth, velvety base that soaks up all the buttery pan drippings. With just a handful of ingredients and a short cook time, this is our go-to when we want something elegant without straying from our keto goals.

Cuisine ,
Courses ,
Difficulty Intermediate
Time
Prep Time: 10 mins Cook Time: 15 mins Total Time: 25 mins
Servings 2
Calories 385
Description

This refined keto dish features buttery seared scallops served over a velvety cauliflower-parsnip purée for a satisfying low-carb meal. It's a perfect dinner option when you're craving something rich and restaurant-worthy without the carbs.

Ingredients
    For the Scallops:
  • 10 sea scallops (patted dry)
  • 1 tbsp avocado oil (or olive oil)
  • 1 tbsp grass-fed butter
  • Salt & cracked black pepper, to taste
  • Pinch of smoked paprika (optional)
    • For the Cauliflower-Parsnip Purée:
  • 1 cups 1.5 cauliflower florets
  • 1 medium parsnip, peeled and chopped
  • 1 tbsp butter (or olive oil for dairy-free)
  • 1 clove garlic, minced
  • 2 tbsp full-fat coconut milk (or heavy cream)
  • Salt and pepper, to taste
    • Optional Garnish:
  • Fresh chives, finely chopped
  • Drizzle of olive oil or butter over the purée
Instructions
    Make the Cauliflower-Parsnip Purée:
  1. Bring a pot of water to a boil and add cauliflower and parsnip.
  2. Cook for 8-10 minutes or until both are tender. Drain and set aside.
  3. In a small pan, sauté garlic in butter (or olive oil) until fragrant.
  4. In a blender or food processor, combine cauliflower, parsnip, sautéed garlic, and coconut milk.
  5. Blend until smooth. Season with salt and pepper. Keep warm.
    6. Sear the Scallops:
  6. Pat scallops dry with a paper towel and season with salt, pepper, and a pinch of paprika.
  7. Heat avocado oil in a skillet over medium-high heat.
  8. When the pan is hot, add scallops. Sear undisturbed for 2-3 minutes until a golden crust forms.
  9. Flip and add butter to the pan. Spoon butter over the scallops as they finish cooking (about 1-2 minutes more).
  10. Remove from heat.
    11. Assemble the Dish:
  11. Spoon a generous layer of purée onto each plate.
  12. Arrange scallops on top and drizzle any remaining butter from the pan.
  13. Garnish with chives and a light drizzle of olive oil or butter, if desired.

Nutrition Facts

Servings: 2 ServingCalories:385kcalTotal Fat:25gSaturated Fat: 10gTotal Carbohydrate:10gDietary Fiber: 4gSugars: 3gProtein:29g

Note

Substitutions & Variations:

  • Dairy-Free: Use olive oil or coconut oil instead of butter.
  • Extra Greens: Serve with sautéed spinach or kale on the side.
  • Herbed Variation: Add fresh thyme or rosemary to the purée for an herby twist.
  • Protein Swap: Try this recipe with shrimp or chicken thighs for a different protein profile.
  • Spicy Kick: Add a dash of chili flakes to the butter when searing the scallops.
Read it online: https://ketoeatsrecipes.com/recipe/keto-seared-scallops-over-cauliflower-parsnip-puree/