Creamy Crab Imperial (Healthy & Lightened-Up Version)



Creamy Crab Imperial is a classic seafood favorite known for its rich texture and delicate flavor. This healthier version keeps everything you love—sweet crab meat, gentle seasoning, and creamy comfort—while using lighter ingredients that support balanced eating. Perfect for family dinners, special occasions, or when you want an elegant meal without the guilt.

🌿 Why This Healthier Crab Imperial Works

  • Lean protein: Crab meat is naturally low in fat and high in protein

  • Heart-friendly fats: Uses Greek yogurt and light mayo instead of heavy cream

  • Lower calories: Still creamy, but not overly rich

  • Oven-baked: No frying, keeping it lighter and cleaner

🦀 Ingredients

  • 12 oz lump crab meat (picked over for shells)

  • ½ cup plain Greek yogurt (low-fat)

  • 2 tbsp light mayonnaise

  • 1 tsp Dijon mustard

  • 1 tsp Worcestershire sauce

  • 1 tbsp fresh lemon juice

  • 1 tsp Old Bay seasoning (or paprika + celery salt)

  • 2 tbsp finely chopped parsley

  • 2 tbsp finely diced red bell pepper or celery

  • ¼ cup whole wheat breadcrumbs

  • 1 tbsp olive oil or melted butter (for topping)

👩‍🍳 How to Make Creamy Crab Imperial

  1. Preheat oven to 375°F (190°C). Lightly grease a small baking dish.

  2. In a bowl, mix Greek yogurt, mayo, mustard, Worcestershire sauce, and lemon juice until smooth.

  3. Gently fold in crab meat, seasoning, parsley, and vegetables, keeping the crab chunks intact.

  4. Spoon mixture into the prepared dish.

  5. Combine breadcrumbs with olive oil and sprinkle evenly on top.

  6. Bake for 20–25 minutes until bubbly and lightly golden.

  7. Let rest for 5 minutes before serving.

🥗 Serving Suggestions

  • Serve with steamed asparagus or green beans

  • Pair with a fresh mixed greens salad

  • Enjoy with whole grain toast or roasted sweet potatoes

💪 Nutritional Highlights (Approx. per serving)

  • High protein, low saturated fat

  • Rich in vitamin B12, zinc, and omega-3s

  • Supports muscle health and heart wellness

✨ Tips for Best Results

  • Always use fresh or high-quality canned crab for best flavor

  • Don’t overmix—gentle folding keeps the texture light

  • Add a pinch of cayenne if you like mild heat


Comments

Post a Comment

Popular Posts