Craving a Crab Rangoon but don't want the deep fried junk that comes with it? Try this Healthy Crab Rangoon Dip, a creamy and savory delight that's made with real food ingredients and no frying, seed oil, or gluten involved!
For more party pleasing dips, try this Crockpot Buffalo Chicken Dip, Dairy Free Ranch Dressing, or this Healthy French Onion Dip!
For some delicious and healthy dippers, make these paleo tostones! They're the perfect dipper that's only made with two ingredients!
Jump to:
Ingredients Needed
- Crab meat-I always go for wild caught whenever possible for ethical and nutritious reasons.
- Coconut aminos-This is similar to a soy free soy sauce and in my opinion, much better for you! Trader Joe's has my favorite version. For more recipes to use this ingredient in, check out my French Onion Pasta or Black Pepper Chicken.
- Onion-Use a Spanish onion here, it's flavor pairs better than a red one for this dish.
- Mozzarella-but full or low fat will work here, I've tried them both!
Wild caught fish is always recommended, so this is a wild caught brand of crab you could try!
Substitutions
There aren't a lot of swaps I recommend here because this is a healthier version that uses no inflammatory oils or fake foods! It will also change the flavors a bit. However, in a pinch here are some swaps you could make:
- While I recommend real crab meat, you can use imitation crab meat if you prefer.
- Use garlic powder and onion powder instead of the fresh garlic and onion.
- Use plain Greek yogurt instead of the sour cream. Nonfat Greek yogurt will up the protein content too.
- Again, it's not as clean, but you can use Worcestershire sauce instead of the coconut aminos. It's very little anyway so if that's what you have on hand use that!
Variations
These variations on this dip are SO delicious! Try one or more of the options below for something different!
- Use a dairy free plain Greek yogurt, dairy free mozzarella, and dairy free cream cheese to make this a dairy free dip.
- Use non-fat Greek yogurt in place of the sour cream to up the protein.
- Mix in a tablespoon or two of buffalo sauce or your favorite hot sauce for a spicy kick!
- Right before baking, try drizzling some Hot Honey or Red Pepper Jelly on top of the cheese for a delicious twist!
- To make these have a bit more of an Asian flair like real crab rangoons, add ½-1 teaspoon of Chinese 5 Spice Powder.
How to Make Healthy Crab Rangoon Dip
Pre-heat the oven to 400F.
Using a hand mixer, mix all the ingredients together except for half of the mozzarella cheese. Place the mixture into an oven safe dish.
Spread the rest of the cheese on top, and bake for 20 minutes or until the mixture is hot and bubble and the cheese is melted and has just started to brown.
Once it's finished, take it out of the oven and let it sit for about 5 minutes to cool and set. Enjoy!
FAQ's for Healthy Crab Rangoon Dip
To re-heat the leftovers, my favorite way is in the oven! You can use the microwave, but I just prefer the oven for texture and taste.
Absolutely. You can prepare it up to 24-48 hours in advance and store it covered in the refrigerator. Just bake or heat it when you're ready to serve.
Cream cheese-based dips don't freeze well - the texture becomes grainy after thawing. It's best enjoyed fresh or stored in the fridge for up to 3 days.
Top Tip
Don't skip the hand mixer and opt for a spoon! Using a beater does wonders for the finished texture and helps it stay fluffy!
Suggested Serving Options for this Dip
If you tried this Healthy Crab Rangoon Dip or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the comments below!
Healthy Crab Rangoon Dip
Ingredients
- 1-½ cup sour cream
- 8 oz cream cheese
- ½ tsp. salt
- 1 lb. crab meat drained and patted dry
- 4 cloves garlic minced
- 1 Tbsp. coconut aminos
- 3-4 stalks green onions thinly sliced
- 2 cups shredded mozzarella cheese split
Instructions
- Pre-heat the oven to 400F.
- Using a hand mixer, mix together the sour cream, cream cheese, garlic, coconut aminos, and salt.
- Gently mix in the crab meat, green onions, and half of the cheese.
- Place the mixture into an oven safe dish. Spread the rest of the cheese on top, and bake for 20 minutes or until the mixture is hot and bubbly and the cheese is melted and has just started to brown.
- Once it's finished, take it out of the oven and let it sit for about 5 minutes to cool and set. Enjoy!
Notes
- Use a shallow baking dish: A wider, shallower dish means more surface area, which means more golden, bubbly top - and more dippable surface for your guests.
- Let it rest before serving: Give the dip 5 minutes out of the oven before serving. It thickens up slightly and won't burn anyone's mouth!
Katherine C says
I tried this topped with some red pepper jelly and served it with tortilla chips and it went so fast! I’ll definitely be making this again!
Rachel Rivera says
I'm so glad you loved it! Yesss, serving it with red pepper jelly is so delicious!