Clams in Garlic Butter and White Wine

Why This Works for Intermittent Fasting

Clams are one of the most protein-dense, lowest-calorie proteins available — a full serving delivers real satiety for very few calories, which matters when you're closing out an eating window and want to feel satisfied without overeating. The garlic butter and wine sauce adds healthy fat for slow digestion and flavor, while carbs stay close to zero, keeping post-meal insulin low and steady.

Ingredients

• 2 lbs (about 1 kg) fresh clams, scrubbed and rinsed
• 4 tbsp unsalted butter
• 4 cloves garlic, minced
• 1 small shallot, finely diced
• 3/4 cup dry white wine
• 1/4 cup chopped fresh parsley
• 1 tbsp lemon juice, plus lemon wedges to serve
• Pinch of red pepper flakes (optional)
• Salt and black pepper to taste

Instructions

1. Discard any clams that are already open and won't close when tapped — they aren't safe to cook.
2. Melt 2 tbsp of the butter in a large, deep skillet or pot over medium heat. Add the shallot and cook for 2 minutes until softened.
3. Add the garlic and red pepper flakes, and cook for 30 seconds until fragrant — don't let the garlic brown.
4. Pour in the white wine, bring to a simmer, and let it reduce slightly for 2 minutes.
5. Add the clams, cover the pot, and steam for 6–8 minutes, shaking the pot occasionally, until the shells have opened.
6. Discard any clams that remain closed after cooking.
7. Stir in the remaining 2 tbsp of butter, lemon juice, and parsley until the butter melts into a glossy sauce.
8. Season with salt and pepper, and serve immediately in the pot with the sauce spooned over, plus lemon wedges on the side.

Nutrition Per Serving

Fasting Compatibility

This dish fits neatly into 16:8, 18:6, or OMAD eating windows — it's high in protein and low in carbohydrate, so it won't spike blood sugar right as you're closing your fast for the day. It also works well as the final meal before a longer overnight fast, since the fat content promotes steady, slow digestion through the night.

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This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.