Are Scallops Low FODMAP? A 2025 Guide for IBS-Friendly Dining

If you’re managing IBS or just getting started with the low FODMAP diet, seafood can be a tricky category to navigate. Today we’re diving into a common question I hear in my kitchen: Are scallops low FODMAP? As an award-winning chef and certified FODMAP expert, I’m here to give you the clear, evidence-based answer—plus a delicious, gut-friendly recipe you’ll want to make on repeat.

Are Scallops Low FODMAP?

Yes, scallops are low FODMAP!
These tender shellfish are rich in lean protein and contain zero fermentable carbs, making them completely FODMAP-safe in reasonable portions. According to Monash University, a serving of up to 4 oz (about 120g) of cooked scallops is considered safe for most people following the low FODMAP diet.

Scallops are also:

High in vitamin B12
A great source of iodine
Naturally low in fat and calories
Packed with zinc, selenium, and other important nutrients

⚠️ What Makes Scallop Dishes High FODMAP?

Like other shellfish, scallops themselves are safe—but they’re often prepared with high FODMAP ingredients such as:

Garlic and onion (fructans)
Butter or cream-based sauces (lactose)
Breadcrumb toppings or pasta pairings (gluten and fructans)

If you’re dining out or using a store-bought recipe, always double-check for hidden FODMAPs in sauces, marinades, or sides.

‍FODMAP-Friendly Scallop Recipe: Pan-Seared Scallops with Lemon Chive Oil

Want to enjoy restaurant-quality scallops without the stomach issues? This recipe is easy, elegant, and totally FODMAP-safe.

Ingredients:

12 large sea scallops (approx. 1 lb)
2 tbsp garlic-infused olive oil (FODMAP-friendly)
Zest and juice of 1 lemon
1 tbsp finely chopped fresh chives (green tops only)
Salt and pepper to taste
Optional: Serve over mashed potatoes or zucchini noodles

Instructions:

Pat scallops dry with paper towels and season with salt and pepper.
Heat garlic-infused oil in a large skillet over medium-high heat.
Sear scallops for 2–3 minutes per side, until golden brown and just cooked through.
In a small bowl, combine lemon juice, zest, and chives. Drizzle over scallops before serving.

Pair this with a side of sautéed spinach or roasted carrots for a balanced, gut-friendly meal.

✅ Why Scallops Are a Smart Addition to Your FODMAP Rotation

In 2025, more people than ever are turning to clean protein sources that support digestion, immunity, and inflammation control. Scallops check all the boxes:

Quick-cooking and perfect for busy weeknights
Mild and sweet flavor that pairs with almost anything
Low environmental impact (especially farmed sea scallops)
Great for meal prep and impressive enough for guests

Scallops help keep your FODMAP diet from getting repetitive, while delivering gourmet flavor and nutrition.

‍

Final Thoughts: Are Scallops Safe on the Low FODMAP Diet?

Absolutely. When prepared without garlic, onions, or high-lactose sauces, scallops are a low FODMAP dream—nutrient-rich, easy to cook, and gentle on your gut. Whether you’re new to the FODMAP journey or a long-time seafood lover, scallops deserve a top spot on your plate.

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