High-Protein Spicy Charred Scallops 

High-Protein Spicy Charred Scallops (40–50g Protein per Serving)

Why This Recipe Is High Protein

• Scallops = ~20g protein per 4 oz
• Greek yogurt dip = protein boost without extra fat
• Minimal oil, no butter, and no heavy cream

Ingredients (Serves 2)

For the Scallops

• 1 lb scallops (about 40–45g protein per serving)
• 1 tbsp olive oil (or ½ tbsp for lower calories)
• 1 tsp smoked paprika
• 1 tsp garlic powder
• ½ tsp cayenne or chili flakes
• ½ tsp black pepper
• ½ tsp salt
• Optional: ½ lemon, squeezed after cooking

High-Protein Herb Dip

• 1 cup non-fat Greek yogurt (20g protein)
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 1 tbsp chopped parsley or dill
• ½ tsp garlic powder
• Salt & pepper

Instructions

1. Prepare the Scallops

1. Pat scallops very dry so they sear properly.
2. Mix olive oil + spices.
3. Toss scallops in the seasoning.

2. Cook (Choose Your Method)

Pan-Sear (best char)

1. Heat a skillet on high.
2. Add a little oil.
3. Sear scallops 2 minutes per side until caramelized.
4. Squeeze lemon over top.

Air Fryer

• 400°F (205°C) for 7 minutes, shake halfway.

Grill

• High heat, 2–3 minutes per side.

3. Make the Protein Dip

1. Stir all dip ingredients in a bowl.
2. Adjust salt, pepper, or lemon to taste.
3. Chill if you want it thicker.

Nutrition Estimate (per serving)

• Calories: 260–320
• Protein: 45–55g
• Carbs: 6–10g
• Fat: 6–10g
• Perfect for: muscle gain, low fat, low calorie, high protein diets