Spicy Scallops (or Chicken) with Tomatoes & Cauliflower Rice

Sweet, tender scallops and end of summer tomatoes make this a thick, rich Lean and Green meal that is so satisfying and delicious.

I stumbled across this paring while looking at a pile of tomatoes on my counter that I wasn't sure what to do with and fresh scallops in the fridge.  Originally I was just going to broil the scallops, but you know me.  Never settle for basic and boring. So... my mind got creative and this is what I came up with!

I have to be honest, my family was so thankful because we are all kinda tired of eating red sauce with zucchini noodles. While the garden was plentiful this year, sometimes, well, enough is enough already.

This thick, yummy sauce needs a little something under it to help sop it all up, so I used cauliflower rice.  If you aren't sick of zucchini noodles, lol, you could certainly use those, or Palmini noodles or shiritake noodles, or... well.. the list goes on and on. 

Speaking of choices, you can certainly make this dish with either scallops or chicken as well.  If you use chicken, be sure to increase the cooking time as directed below as the chicken will definitely take longer to cook.  Mix and match proteins, sides and spices- the world is your oyster with this one for sure.  Whatever you choose, have fun and enjoy this hearty delicious dish!

Great as an Optavia Recipe, a Weight Watchers Recipe and also a keto chicken recipe. Happy cooking & enjoy!


Spicy Scallops (or Chicken) with Tomatoes & Cauliflower Rice

  • Prep Time: 5 Minutes
  • Cook Time: 25 Minutes
  • Total Time: 30 Minutes

Servings: ~4 Serving 



  1. Using a paper towel, pat the scallops dry and season both flat sides with Dash of Desperation.

  2. Add oil to the bottom of a 4 quart sauce pan and heat over medium high heat.

  3. Place the scallops in the pan and cook for about 1-2 minutes on each side (until browned) Do not flip them over until they are browned- if they're stuck, they're not ready yet. If you're using chicken, let the chicken cook for 5-7 minutes until browned.

  4. Remove the scallops from the pan and set aside.

  5. Add tomatoes and seasonings to the pan and bring to a boil. Gently scrape the bottom of the pan to release all the brown bits. These will make the sauce even more delicious! 

  6. Once boiling, reduce heat to medium and let the sauce simmer for 10 minutes.  Add the scallops and cook an additional 5 minutes until thoroughly cooked.  If you are using chicken, add it to the pan as soon as the sauce reaches a boil and let it cook for 15 minutes until completely cooked.

  7. Serve over hot cauliflower rice and enjoy!

    Serving Size is 7 ounces of scallops (or 6 ounces of chicken), 3/4 C tomatoes and 3/4 C cauliflower rice.  Nutritional information below is calculated using scallops.

Nutrition Facts

Optavia Counts Per Serving

0 -  Lean

0 - Leaner

1 - Leanest

3 - Green

2 - Condiments

1 - Healthy Fat

Weight Watchers Points
Per Serving

2 Weight Watchers Points

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Nutritional Data Information:

This website is written and produced for informational purposes only. I am not a certified nutritionist and the nutritional data on this site has not been evaluated or approved by a nutritionist or the Food and Drug Administration. Nutritional information is offered as a courtesy and should not be construed as a guaran- tee. The data is calculated through an online nutritional calculator, Very Well Fit. Although I do my best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Furthermore, different online calculators provide different results depending on their own nutrition fact sources and algorithms. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator.