If you’re a seafood lover looking for healthy meal options, crab meat can be an excellent choice. Crab meat is low in fat, high in protein, and contains several essential vitamins and minerals. There are many ways to cook crab meat, so you never have to worry about getting bored with the same recipe. In this article, we will share some delicious and healthy recipes that you can make using crab meat. These recipes are perfect for those who want to eat healthily without sacrificing flavor or satisfaction.
The Benefits of Cooking with Crab Meat
Crab meat is a delicious and healthy protein that can add depth to many dishes. With its low-fat content and high nutrient density, crab meat can be a healthy addition to any diet. Below, we’ll take a closer look at the benefits of cooking with crab meat, and share some of our favorite healthy crab meat recipes.
High in Protein
Crab meat is an excellent source of protein, making it an ideal choice for those on a high-protein diet. Just 3 ounces of crab meat contains around 17g of protein, which is almost a third of the average daily recommended intake for the average person. Protein is essential for building and repairing muscles, cells and tissue, so it’s vital to ensure you’re getting enough in your diet.
In addition to being high in protein, crab meat is also low in fat, making it an excellent choice for athletes and those looking to maintain a healthy weight. Crab meat is also rich in omega-3 fatty acids, which are essential for brain health, good cholesterol, and reducing the risk of heart disease.
Low in Calories and Rich in Nutrients
Compared to other meats, crab meat is relatively low in calories, with just 82 calories per 3-ounce serving. Plus, it contains essential nutrients such as vitamin B12 and selenium, which are important for keeping the body healthy and functioning correctly. Vitamin B12 is essential for producing red blood cells and maintaining nerve health, while selenium is a powerful antioxidant that helps to protect the body from damage caused by free radicals.
Versatility in a Range of Dishes
Crab meat is also incredibly versatile in a variety of dishes. From salads to soups, pasta dishes to sushi, crab meat can add a unique flavor and texture to many meals. Try adding crab meat to a spinach or kale salad for an extra protein boost, or using it as a topping on homemade pizza, or as a filling for tacos or burritos.
There are endless possibilities when it comes to cooking with crab meat, and it’s an excellent way to add variety to your diet without sacrificing taste or nutrition.
Choosing the Right Type of Crab Meat
Crab meat is one of the healthiest and most delicious seafood options, and it is widely available all year round. When preparing a healthy meal, it is essential to choose the right type of crab meat to achieve the best results. Here are the differences between claw, lump, and jumbo lump crab meat and the best recipes for each.
Claw Crab Meat
The claw meat is the sweetest and most succulent part of the crab, and it is harvested from the claws and legs of the crab. It is the most affordable type of crab meat and is ideal for making dips, sauces, and stews, where the meat’s texture is not that important. Here is a healthy recipe you can try at home:
- Crab Meat Guacamole – This recipe is a twist to the traditional guacamole recipe. Mix avocado, tomato, onion, garlic, and jalapeno in a bowl, add salt and lime juice, and mix thoroughly. Fold in the claw crab meat and serve with whole-grain pita chips.
Lump Crab Meat
Lump crab meat is harvested from the body of the crab, and it is composed of larger pieces of meat compared to the claw crab meat. It is a versatile type of crab meat and can be used in various recipes. It is ideal for making crab cakes, pasta dishes, and salads. Here is a healthy recipe you can try at home:
- Lump Crab Meat Salad – In a mixing bowl, combine lump crab meat, cherry tomatoes, corn, bell pepper, and cucumber. Dress the salad with lemon, olive oil, and salt for added flavor.
Jumbo Lump Crab Meat
Jumbo lump crab meat is the highest quality crab meat, and it is composed of the largest, pure white chunks of meat from the body of the crab. It is often used in upscale restaurants and gourmet dishes. It can be pricey, but it is worth it. Here is a healthy recipe you can try at home:
- Jumbo Lump Crab Meat Ceviche – Combine jumbo lump crab meat, red onion, lime juice, cilantro, jalapeno, and tomato in a mixing bowl. Cover and refrigerate for a few hours or until the crab meat is opaque. Serve with corn tortillas.
Healthy Crab Salad Recipes
Seafood enthusiasts and healthy eaters alike will surely appreciate the delightful and nutritious crab salad recipes that are easy to prepare at home. Here are a few healthy crab salad recipes that you can enjoy any time of day.
Avocado Crab Salad
If you like avocados and crab meat, then you will definitely love this nutritious and protein-rich avocado crab salad. To create a flavorful dish, you will need to prepare the following ingredients:
- 16 oz. of lump crab meat
- 2 ripe avocados, pitted and diced
- 1/4 cup of diced red onion
- 2 tablespoons of chopped fresh cilantro
- 1/4 cup of light mayonnaise
- 1/4 cup of plain Greek yogurt
- 2 tablespoons of fresh lime juice
- 1/2 teaspoon of ground cumin
- Salt and black pepper, to taste
To make the salad, combine the lump crab meat, diced avocados, red onion, and chopped cilantro in a large mixing bowl. In another bowl, whisk together the light mayonnaise, Greek yogurt, lime juice, cumin, salt, and black pepper until well-combined. Pour the dressing over the crab and avocado mixture and toss gently to coat. Chill the salad for at least 20 minutes before serving.
Greek Yogurt Crab Salad
This creamy and tangy Greek yogurt crab salad is perfect for a light and healthy lunch or dinner. Here are the ingredients you will need:
- 16 oz. of lump crab meat
- 1/2 cup of plain Greek yogurt
- 1/4 cup of light mayonnaise
- 1/4 cup of diced celery
- 1/4 cup of diced red onion
- 2 tablespoons of chopped fresh parsley
- 1 tablespoon of fresh lemon juice
- Salt and black pepper, to taste
In a large mixing bowl, combine the lump crab meat, diced celery, and red onion. In another bowl, whisk together the Greek yogurt, light mayonnaise, chopped parsley, lemon juice, salt, and pepper until well-combined. Pour the dressing over the crab mixture and stir gently to coat. Cover and chill the salad in the refrigerator for about 30 minutes before serving.
Mango Crab Salad
This sweet and refreshing mango crab salad is a perfect summer recipe that is both healthy and easy to make. Here are the ingredients you will need:
- 16 oz. of lump crab meat
- 1 large mango, peeled and diced
- 1/4 cup of diced red onion
- 2 tablespoons of chopped fresh cilantro
- Juice of 1 lime
- 1 tablespoon of honey
- 1/2 teaspoon of ground cumin
- Salt and black pepper, to taste
In a large mixing bowl, combine the lump crab meat, diced mango, red onion, and chopped cilantro. In another bowl, whisk together the lime juice, honey, cumin, salt, and pepper until well-combined. Pour the dressing over the crab and mango mixture and toss gently to coat. Chill the salad for at least 15 minutes before serving.
Low-Carb Crab Cake Recipes
If you’re looking for a healthy seafood meal that is low in carbs but high in flavor, look no further than crab cakes. Crab is a great source of protein and nutrients, and when paired with low-carb ingredients like almond flour or zucchini, it makes for a delicious and satisfying meal. Here are some creative and easy-to-make low-carb crab cake recipes:
Almond Flour Crab Cakes
These almond flour crab cakes are a great low-carb alternative to traditional crab cakes. They are also gluten-free and packed with flavor. Here’s what you need to make them:
- 1 lb. crab meat
- 1 egg, beaten
- 1/3 cup almond flour
- 1/4 cup chopped onion
- 1/4 cup chopped red bell pepper
- 1/4 cup chopped green bell pepper
- 2 cloves garlic, minced
- 1 tsp. Worcestershire sauce
- 1/2 tsp. salt
- 1/4 tsp. black pepper
- Olive oil, for frying
To make the crab cakes, combine all the ingredients except for the olive oil in a large mixing bowl. Mix well and form the mixture into 8-10 patties. Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the patties to the skillet and cook for 3-4 minutes on each side until golden brown. Serve hot and enjoy!
Zucchini Crab Cakes
Zucchini is a great low-carb alternative to bread crumbs or flour in crab cakes. It also adds a nice dose of vegetables to your meal. Here’s what you need to make these zucchini crab cakes:
- 1 lb. crab meat
- 1 egg, beaten
- 1/2 cup grated zucchini
- 1/4 cup chopped onion
- 1/4 cup chopped red bell pepper
- 1/4 cup chopped green bell pepper
- 2 cloves garlic, minced
- 1 tsp. Dijon mustard
- 1 tsp. Old Bay Seasoning
- Olive oil, for frying
To make the crab cakes, combine all the ingredients except for the olive oil in a large mixing bowl. Mix well and form the mixture into 8-10 patties. Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the patties to the skillet and cook for 3-4 minutes on each side until golden brown. Serve hot and enjoy!
Keto Crab Cakes
If you’re on a keto diet, these crab cakes are perfect for you. They are made with almond flour and coconut flour instead of regular flour or breadcrumbs, and are full of healthy fats. Here’s what you need to make them:
- 1 lb. crab meat
- 1/4 cup almond flour
- 1/4 cup coconut flour
- 2 tbsp. chopped fresh parsley
- 1 tbsp. Dijon mustard
- 1/2 tsp. salt
- 1/4 tsp. black pepper
- 1 egg, beaten
- Olive oil, for frying
To make the crab cakes, combine all the ingredients except for the olive oil in a large mixing bowl. Mix well and form the mixture into 8-10 patties. Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the patties to the skillet and cook for 3-4 minutes on each side until golden brown. Serve hot and enjoy!
These low-carb crab cake recipes are delicious and easy to make. They are perfect for a healthy and satisfying meal, and are sure to impress your guests. Try one (or all!) of these recipes today and enjoy a delicious seafood meal without the guilt!
Baked Crab Meat Recipes
Crab meat is a great source of protein, it’s low in fat and loaded with vitamins and minerals. If you’re looking for a healthy and delicious meal, try making some crab meat recipes. Here are some delicious baked crab meat recipes that you can make for any occasion.
Crab-stuffed Mushrooms
If you’re looking for a delicious appetizer, try making crab-stuffed mushrooms. They are easy to make and are a great alternative to traditional crab cakes. To make this dish, start by preheating your oven to 375°F. Clean and remove the stems from 24 small to medium-sized mushrooms. In a bowl, mix together 1/2-pound crab meat, 1/4 cup breadcrumbs, 1/4 cup grated Parmesan cheese, 1/4 cup chopped red bell pepper, 1 minced garlic clove, 1 egg, 2 tablespoons chopped parsley, 2 tablespoons chopped green onion, 1/4 teaspoon paprika, and 1/4 teaspoon salt. Stuff each mushroom cap with the crab mixture and place them on a baking sheet lined with parchment paper. Bake for 20-25 minutes or until the mushrooms are tender and the crab mixture is golden brown.
Baked Crab Dip
If you’re a fan of dips, try making a baked crab dip. This dip is easy to make and is a crowd-pleaser. Preheat your oven to 375°F. In a bowl, mix together 8 ounces of cream cheese, 1/2 cup of mayonnaise, 1/2 cup of sour cream, 1 tablespoon of Worcestershire sauce, 1 teaspoon of Dijon mustard, 1/2 teaspoon of garlic powder, 1/2 teaspoon of onion powder, 1/4 teaspoon of paprika, 1/4 teaspoon of salt, and 1/4 teaspoon of black pepper. Fold in 1/2 pound of lump crab meat and 1/2 cup of shredded cheddar cheese. Pour the crab dip into a baking dish and top it with 1/4 cup of shredded cheddar cheese. Bake for 20-25 minutes or until the cheese is melted and bubbly.
Crab Stuffed Avocado
Another great recipe that you can make with crab meat is crab stuffed avocado. This is a delicious and healthy lunch or light dinner option. To make this dish, start by preheating your oven to 375°F. Cut 2 avocados in half and remove the seeds. In a bowl, mix together 8 ounces of crab meat, 1/4 cup of diced red bell pepper, 2 tablespoons of diced red onion, 1 teaspoon of Dijon mustard, 1 tablespoon of lemon juice, 1 tablespoon of olive oil, 1/4 teaspoon of garlic powder, 1/4 teaspoon of dried dill, and 1/4 teaspoon of salt. Spoon the crab mixture into each avocado half and place them on a baking sheet lined with parchment paper. Bake for 10-15 minutes or until the avocados are tender and the crab mixture is golden brown.
Crab and Broccoli Casserole
If you’re looking for a hearty and healthy meal, try making crab and broccoli casserole. It’s a great way to get your veggies and protein all in one dish. To make this dish, start by preheating your oven to 375°F. In a skillet, sauté 2 cups of chopped broccoli, 1/2 cup of diced onion, and 1 minced garlic clove in 2 tablespoons of olive oil for 5-7 minutes. Add in 1/2 pound of crab meat and stir until heated through. In a separate bowl, whisk together 1 cup of milk, 2 eggs, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Grease an 8×8 inch baking dish and pour in the broccoli and crab mixture. Pour the egg mixture over the top and bake for 25-30 minutes or until the casserole is golden brown and set.
Creamy Crab and Spinach Pasta Bake
If you’re a fan of pasta bakes, try making a creamy crab and spinach pasta bake. It’s a delicious and healthy way to satisfy your pasta cravings. Start by preheating your oven to 375°F. Cook 8 ounces of pasta according to package instructions and set aside. In a skillet, sauté 1/2 cup of diced onion and 1 minced garlic clove in 2 tablespoons of olive oil for 5-7 minutes. Add in 1/2 pound of crab meat and 4 cups of fresh spinach and stir until the spinach is wilted and the crab is heated through. In a separate bowl, whisk together 1 cup of milk, 2 eggs, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Grease an 8×8 inch baking dish and pour in the cooked pasta. Pour the crab and spinach mixture over the top and then pour the egg mixture over it. Top with 1/2 cup of shredded Parmesan cheese and bake for 25-30 minutes or until the pasta is golden brown and set.
Cooking with Canned Crab Meat
If you’re looking for a healthy and delicious source of protein to add to your meals, look no further than canned crab meat. Not only is it a good source of lean protein, but it’s also low in calories and packed with essential nutrients like vitamin B12 and omega-3 fatty acids. Here are some easy and tasty recipes to try:
Crab and Corn Chowder
This hearty soup is perfect for a cozy night in. In a large pot, sauté some diced onion and celery in butter until soft. Add a can of drained sweet corn kernels and a can of crab meat, along with some milk or cream. Allow the soup to simmer for a few minutes, then season with salt, pepper, and fresh thyme. Serve with crusty bread for dipping.
Crab Pasta Salad
A refreshing and satisfying summer salad, this dish is easy to throw together. Simply cook your pasta of choice (we recommend shell or penne) until al dente. Toss the pasta with a can of drained crab meat, some chopped veggies (like cucumber, bell pepper, and cherry tomatoes), and a light dressing made from olive oil, lemon juice, and Dijon mustard. Top with some chopped fresh herbs like parsley and basil.
Crab and Vegetable Casserole
- 1 can of crab meat, drained
- 1 large zucchini, sliced thin
- 1 red bell pepper, sliced thin
- 1 onion, sliced thin
- 2 cloves of garlic, minced
- 1 tsp dried oregano
- 1/2 cup breadcrumbs
- 1/2 cup grated Parmesan cheese
- 2 tbsp olive oil
- Salt and pepper, to taste
Preheat your oven to 350°F. In a large skillet, sauté the zucchini, bell pepper, onion, and garlic in olive oil until soft. Add the crab meat and oregano, and season with salt and pepper to taste. Transfer the mixture to a baking dish. In a small bowl, mix together the breadcrumbs and Parmesan cheese, then sprinkle over the top of the vegetable mixture. Bake for 20-25 minutes, until the topping is golden brown and crispy. Serve hot.
These canned crab meat recipes are healthy, flavorful, and easy to make. Whether you’re a seasoned chef or just starting out in the kitchen, these dishes are sure to please.
Related FAQs
Can I freeze crab meat for later use?
Yes, you can freeze crab meat for later use. Freezing crab meat is an excellent way to extend its shelf life and preserve its quality. Before freezing crab meat, it is essential to keep in mind that the fresher the meat, the better the outcome. To freeze crab meat, begin by wrapping it tightly with either plastic wrap or aluminum foil before putting it into a freezer-safe container. You may also use a freezer-safe bag to store it properly. Once done, label the container and date it before storing it in the freezer. Crab meat is best when consumed within 2-4 months after freezing.
What are some other health benefits of eating crab meat?
Eating crab meat provides many health benefits due to its high protein, vitamins, and minerals content. Crab meat is a low-fat source of protein that is rich in Omega-3 fatty acids, which are essential for good health. Omega-3s aid in reducing inflammation, decreasing the risk of cancer, and improving cognitive function. Crab meat is also high in vitamins such as Vitamin C, which is an antioxidant that supports the immune system, and Vitamin B12, which is beneficial for brain health. Crab meat is rich in minerals like zinc, copper, and selenium, which helps in maintaining healthy bones, reducing inflammation and oxidative stress, and improving heart health.
Are there any risks associated with eating crab meat?
Eating crab meat may pose some risks, especially to people that are allergic to shellfish. It is essential to be cautious about crab meat storage or cook the meat adequately to prevent illness from bacteria or viruses. Limiting crab meat intake is also necessary for individuals with high cholesterol levels because it contains significant amounts of cholesterol. They should consider reducing their crab meat consumption or seeking advice from a healthcare provider before adding it to the diet.
How do I properly clean and prepare fresh crab meat for cooking?
Before cooking fresh crab meat, it is essential to ensure it is adequately cleaned. Begin by removing the crab legs and claws before washing them in cold running water. You may use a mild detergent to wash the crab shell, legs, and claws thoroughly. Using a small knife, crack the legs and claws to remove the meat inside. Once done, crack the crab’s shell too, or you may opt to cook it whole. Cook fresh crab meat by boiling, broiling, steaming, or baking it. Avoid overcooking the meat because it becomes rubbery and less flavorful. Cook until the meat turns opaque and white.
Time to Get Cooking: Healthy Crab Meat Recipes!
Now that you have some delicious and healthy crab meat recipes up your sleeve, it’s time to start cooking! Whether you’re making a healthy crab salad or indulging in some spicy crab cakes, crab meat is a great ingredient to add some variety to your healthy food choices. Thanks for joining us on this journey of healthy food exploration – we hope to see you back here soon for more tasty and nutritious recipes to try out. Bon appetit!