Scallop and Pea Cauliflower Rice Stir-Fry
Flaky scallops and tender peas simmered in a garlic-herb cauliflower rice base for a light, satisfying keto meal. This seafood (low-carb) ready in about 20 minutes pairs head (1.5 lbs), riced cauliflower, (350g), patted dry scallops, (frozen, thawed) peas for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 head (1.5 lbs), riced cauliflower
- 12 oz (350g), patted dry scallops
- 1/4 cup (frozen, thawed) peas
- 2 tbsp olive oil
- 2 cloves, minced garlic
- 1 tbsp low-sodium soy sauce
- 1 tsp sesame oil
- 2 tbsp, sliced green onions
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add scallops and cook for 2-3 minutes per side until golden and opaque, then set aside.
- Step 2: Add remaining 1 tbsp olive oil to skillet, then add minced garlic and cook for 30 seconds until fragrant.
- Step 3: Add riced cauliflower and cook for 5-7 minutes until tender but not mushy, stirring occasionally.
- Step 4: Stir in peas, soy sauce, and sesame oil, cooking for 2 minutes until peas are heated through. Return scallops to skillet and toss gently. Top with sliced green onions before serving.
Frequently asked questions
How long does Scallop and Pea Cauliflower Rice Stir-Fry take to make?
Total time is about 20 minutes (10 min prep + 10 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Scallop and Pea Cauliflower Rice Stir-Fry?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep (350g), patted dry scallops from drying out.
Can I substitute ingredients in Scallop and Pea Cauliflower Rice Stir-Fry?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Scallop and Pea Cauliflower Rice Stir-Fry for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Scallop and Pea Cauliflower Rice Stir-Fry low-carb?
Yes — this recipe is tagged low-carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★☆☆
Decent recipe but nothing special. Might try a different version.
- ★★☆☆☆
The proportions seem off. Way too much of some ingredients.
- ★☆☆☆☆
Followed exactly and it was underwhelming. Maybe my expectations were too high.
