Best Healthy Crab Cake Recipe

About the Author

Abby Campbell, BSc, SFN, SSN, CPT, is a leading professional fitness and nutrition expert, researcher, and published author of One Size Does NOT Fit All Diet Plan, one of Amazon's Top Gluten-Free and Weight Loss Diets. (You may read more about Abby at the bottom of this article.)

Best Healthy Crab Cake Recipe.
Best Healthy Crab Cake Recipe. | Source

Gluten Free Crab Cakes

If you're a seafood lover, you may love this recipe as it contains crab meat as well as shrimp. It is also gluten free, as bread crumbs have been replaced with unsweetened shredded coconut. While cooked in coconut oil, you will find these cakes to be rich in flavor that will have you and your family begging for more!

Afraid of cholesterol? No need! Misconceptions about the cholesterol contained in seafood such as crabs and shrimp have been laid to rest. Several research studies have been conducted while finding that there is no danger to health when it comes to cholesterol levels. The University of Washington (2009) has reported that shrimp has no effect on cholesterol levels, and crabs have actually been shown to lower LDL (bad cholesterol) levels. The American Journal of Clinical Nutrition (1996) reported that shrimp is good for your health despite its cholesterol content. Rockefeller University in New York (1996), along with Harvard University, also conducted tests that fed people one-half pound of shrimp per day. Their findings concluded that shrimp consumption does not raise human cholesterol levels. The scientists behind the study don't know why cholesterol levels aren't raised but believe it's because shrimp is low in overall fat and high in fish oils. All in all, the studies report that seafood are good and necessary for a heart healthy lifestyle.

Try this Best Healthy Crab Cake recipe for a scrumptious dinner.
Try this Best Healthy Crab Cake recipe for a scrumptious dinner. | Source

Make This a Top Rated Recipe!

5 stars from 4 ratings of Best Healthy Crab Cake Recipe

Cooking Time

Prep time: 10 min
Cook time: 20 min
Ready in: 30 min
Yields: Serves 6-9 people with 4 to 6 cakes per person.
Gather your crab cake ingredients.
Gather your crab cake ingredients. | Source
Chop shrimp for crab cake recipe.
Chop shrimp for crab cake recipe. | Source
Mix crab cake ingredients well.
Mix crab cake ingredients well. | Source
Cook crab cakes in coconut oil.
Cook crab cakes in coconut oil. | Source
Flatten crab cakes with large fork.
Flatten crab cakes with large fork. | Source
Enjoy your healthy crab cake dinner.
Enjoy your healthy crab cake dinner. | Source

Ingredients

  • 16 oz. real crab meat (lump or claw)
  • 12 oz. cooked shrimp, chopped
  • 1 large egg, beaten
  • 3 Tbs. EVOO (extra virgin olive oil) mayonnaise
  • 1 Tbs. prepared mustard
  • 1 tsp. Worcestershire sauce
  • 1 tsp. dried mustard
  • 1 tsp. seafood seasoning (low-sodium)
  • 1/2 tsp. lemon juice
  • 1 cup unsweetened coconut
  • 2 Tbs. coconut oil

Instructions

  1. Gather all ingredients from refrigerator and pantry.
  2. Chop shrimp into small pieces. Shrimp can be fresh or frozen (thawed). Squeeze excess water from shrimp and place in large mixing bowl.
  3. Empty crab meat into a separate bowl from the shrimp bowl. You may use a small to medium mixing bowl. Real crab meat can be fresh, frozen (thawed), or refrigerated canned. Once in bowl, break into smaller pieces with fork.
  4. Add all ingredients, including crab meat, into the shrimp bowl and mix well.
  5. Heat large skillet on medium-high heat. You may use a stove-top skillet. However, you will be able to cook many more cakes in an electric skillet at the same time. Besides, it saves a lot of mess. Heat for about four to five minutes, allowing the skillet to get very hot. Cakes brown better and won't stick when the skillet is well heated. If you use a stove-top skillet, just don't allow it to smoke or burn.
  6. Once skillet is heated, drop about 3/4 of a tablespoon of pure coconut oil in skillet. Allow to heat for about 30 seconds before dropping cakes into pan.
  7. Drop a large tablespoon of crab cake mixture into heated skillet. You may even use a cookie dough scoop (see picture to your right) to perfectly even cakes. An electric skillet will cook approximately 12 cakes at a time. You will get three batches, or 36 cakes, from this recipe.
  8. Once scooped cakes are in skillet, pat or flatten each down with a large fork. Allow to cook for about three to four minutes on each side.
  9. Serve your cakes with a salad or cooked vegetables and a small side of rice for a well-balanced meal.

Crab Cake Nutrition Facts

Nutrition Facts
Serving size: 4 cakes
Calories 205
Calories from Fat117
% Daily Value *
Fat 13 g20%
Saturated fat 9 g45%
Unsaturated fat 1 g
Carbohydrates 2 g1%
Sugar 1 g
Fiber 1 g4%
Protein 19 g38%
Cholesterol 157 mg52%
Sodium 275 mg11%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

IS FAT YOUR ENEMY?

Please note that dietary fat is not your enemy. The "No Fat" or "Low Fat" diet is a diet of the past; it is a fad that came about during a time when packaged foods were preserved with unnatural fats called "trans" or "hydrogenated" fats. Unfortunately, these chemically processed fats wreaked havoc on the body causing heart disease.

Natural dietary fats, especially Omega-3 fatty acids, are an extremely important for:

  • energy
  • in the formation of your cell membranes, brain, and nervous system
  • in the balance of hormones
  • in the promotion of a healthy immune system
  • to keep inflammation low

This three main categories of natural fats (i.e., saturated, monounsaturated, and polyunsaturated) are not created equal but are equally important to your body. Eating them in balance is key for a health.

Get Abby's Book Today!

One Size Does NOT Fit All Diet Plan
One Size Does NOT Fit All Diet Plan | Source

USDA Nutrition Errors

Because of the USDA daily values listed in the Nutrition Facts section of this recipe, an important note is being made. Future hub articles will be addressed regarding the USDA nutrition errors. For now, please note the following:

Nutrition facts have been added for this Best Healthy Crab Cake recipe. Though the United States Department of Agriculture (USDA) has made great strides and positive changes in nutrition guidelines since 1992, a note should be made that the daily values given in this recipe are based on the USDA. Currently, the USDA fails:

  1. at providing recommendations for individuals with different goals.
  2. at recommendations for too much milk.
  3. to educate individuals on food types within food groups.
  4. to provide nutrition information relating to exercise.
  5. to provide information on supplementation value.

The reason this is mentioned is because the current daily values are actually meant for a population that is within a healthy and undernourished yet active weight range. The USDA currently recommends a macronutrient split of 15 to 20 percent protein, 50 to 55 percent carbohydates, and 25 to 30 percent fats. This is not acceptable for a society who is overweight and obese.

Since the majority of society is nearly 70 percent overweight and obese (and non-active), the macronutrient ratio should be set at a higher protein intake (two times the USDA recommendations) with a much smaller ratio for carbohydrates (one-fourth to one-third of the USDA recommendations). The USDA fat range is in good standing but can go up to 40 percent for someone who is trying to lose body fat. This Best Healthy Crab Cake Recipe has the right proportions of protein, carbohydrates, and fats, when eaten with a side of vegetables, salad, and a small portion of starch. It is rich in taste, nutrient dense, but low in calories.

Please check out How to Eat a Good Diet hub for more information regarding healthy eating.

Tell Us What You Think

You're reading "Best Healthy Crab Cake Recipe" by Abby Campbell. Please rate it, leave a comment, and tell us what you think below. Then share the recipe article with your family and friends. You may even share on Facebook, Twitter, or Pinterest (buttons to your right).

Helping those who desire it!
Helping those who desire it! | Source

About the author

Abby Campbell, BSc, SFN, SSN, CPT, is a leading professional fitness and nutrition expert, researcher, and published author. For the past 10 years, she has coached thousands of women locally and online to lose body fat and lead healthy lifestyles. Her clients have lost thousands of pounds, reclaimed health, and call her “Coach No Gimmick.” She is from Northern Virginia but now resides near Charlotte, North Carolina. Abby has been married for 20 years and has three grown daughters, one of which is autistic. She is a 19 year cancer survivor.

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Comments 30 comments

billybuc profile image

billybuc 3 years ago from Olympia, WA

I love crabcakes, Abby, so I'm all over this recipe. Thanks for sharing your expertise and I'll let you know how they turned out.


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Sounds great, Bill! Thank you for taking the time to stop by and commenting. Have a wonderful day! :-)


Alecia Murphy profile image

Alecia Murphy 3 years ago from Wilmington, North Carolina

Hi Abby, I'm from NC as well- born and raised in Wilmington. Honestly haven't heard of crabcakes with shrimp but the spin you added with coconut makes me want to try it. Definitely going to pin this.Thanks for sharing it!


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Thank you for commenting, Alecia. I appreciate your support as well. Trust me, it is one yummy recipe. My youngest daughter is such a picky eater. She won't even eat my regular crab cakes, though they are good too. But, she absolutely loves the crab and shrimp crab cakes. :-) Have a wonderful day!


Faith Reaper profile image

Faith Reaper 3 years ago from southern USA

I really love crab cakes too, Abby. Thanks for the great healthy recipe here and added nutritional information. I love coconut too, so I am set : )

I was wondering how you were going to get them to stay together without crumbling.

Excellent recipe hub and more!

Voted up ++ and sharing

Blessings, Faith Reaper


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Thanks for commenting, Faith. The right consistency and cooking them long enough on each side helps them not to crumble. However, you can also roll them in coconut to help as well. I think I may try that the next time too. :-)


Ceres Schwarz profile image

Ceres Schwarz 3 years ago

I like crab cakes and this recipe for crab cakes looks really good. The images of the crab cakes make them look really delicious and tasty. Now I want to have some.


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

LOL. Thank you for your comment, Ceres. Please do try them out. They are so tasty! :-)


btrbell profile image

btrbell 3 years ago from Mesa, AZ

These look great. I'm not a big fan of crabcakes but I would try these! Thank you so much for the education on nutrititional values standards. Most lay people like me, have no idea who these standards are geared for (and even that it should be a question!) I really appreciate the education and will be more aware in the future! Up++ and pinning, Abby! Great hub!


Suzie HQ profile image

Suzie HQ 3 years ago from Dublin, Ireland

Hi Abby,

I love seafood and especially crab cakes so I too "am all over this" as Bill!

Loved how you use coconut oil and shredded coconut. it sounds so delicious, I can't wait to try it, crab and shrimp I love to eat. Voted 5 stars and voted up, interesting, useful, shared and pinned to comfort food because for me it is!! Yummy!


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Good afternoon, Suzie! Great to have you stop by, and thank you for the compliments. My family loves this recipe, and nothing can beat having it as a healthy recipe. :-)


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Hi Randi. Thank you for commenting. My baby girl (18) doesn't like crab cakes either, but she loved these. Maybe the shrimp made the difference... not really sure, but she asked me "Why can't you always make crab cakes like this?" LOL. If you try them, I hope you enjoy. ;) Thanks for pinning too.


Phyllis Doyle profile image

Phyllis Doyle 3 years ago from High desert of Nevada.

My gosh, Abby -- I have been looking for a good crab cake recipe and you just gave me one. This makes my mouth water and I must go shopping asap so I can prepare your recipe for supper tonight.

Thank you so much!


Rusticliving profile image

Rusticliving 3 years ago from California

Greetings Abby! These crab cakes look amazing and I am more excited that they are gluten free! I have recently decided to go gluten free and as a newbie on this change of life.. I will be looking up anything that is gluten free. Your hub is easy to follow, the pics are wonderful and the information is great! Thanks for posting this and others! Congrats on your 19 years! You are an amazing individual! Voted up and shared---Lisa


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Thank you, Rusticliving, for stopping by and commenting. I'm glad I could help with one of your newfound gluten-free recipes. :-) Enjoy!

And, thank you for congratulating me on the 19 years. ;)


Natashalh profile image

Natashalh 3 years ago from Hawaii

I don't think I've never had crab cakes with shrimp in them! What a great idea. Thank you!


ladydeonne profile image

ladydeonne 3 years ago from Florence, SC

This is a fantastic recipe! Your instructions are very clear and your photos helpful. Thank you for the supporting information re the health benefits of seafood. I was happy to hear that your recipe is gluten free and that crabs, shrimp, etc do not cause a spike in LDL levels. Great hub!


Theater girl profile image

Theater girl 3 years ago from New Jersey

This sounds great! I love cooking with coconut oil and am excited to find a new recipe for it! Plus, I like the addition of the coconut flakes.....my kids like coconut shrimp and this may entice them ! Can't wait to try it!


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Thanks, Natashalh. You'll have to definitely try them out then. I came up with the idea because one pound of crab meat is not enough for my family of five. Crab can be expensive, so I had to come up with another solution to make the crab cakes go a bit further. The shrimp did the trick, and they are quite tasty. ;)


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Thank you, ladydeonne. I'm glad you enjoyed the supporting information. I hope you it the recipe! :-)


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Thanks for stopping by, Theater girl. Though I added the coconut flakes in the crab mixture, I am going to try rolling them in it the next time. I'm think they may be even easier to cook that way. Your kids may like it that way too since they like coconut shrimp. ;)


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Hi Phyllis. I don't know how I missed your comment earlier today, so I apologize. I hope you enjoy the recipe. As I noted in my reply to someone asking how these cakes hold together... the consistency with the EVOO mayonnaise and shredded coconut make it work. But, you have to cook them long enough so that they don't break apart, and that is usually about 3 minutes on each side... also depending on how hot your skillet is. I may roll my cakes in more shredded coconut the next time and see if they come out even better. If they do, I will revise the recipe. Please let me know how you like them, Phyllis. :-)


Careermommy profile image

Careermommy 3 years ago from Los Angeles, CA

What an awesome recipe! I used to eat cab cakes all the time, in my younger days. Unfortunately, I no longer eat shellfish, but if I did this is the recipe I'd try out!


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Thanks for stopping by anyway, Careermommy. I appreciate your comment nonetheless. Have a wonderful evening! :-)


Kathryn Stratford profile image

Kathryn Stratford 3 years ago from Manchester, Connecticut

These look fantastic, and since you published it, I trust it's healthy. I like the notes you made below, about it having the right proportions of carbs, protein, etc.

Where did your "Breakfast Pizza Recipe" go? I went to check it out, and it says that it no longer exists.

Thank you for sharing this with us. I want to try it, when I have the ingredients. Have a wonderful night!

~ Kathryn


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Hi Kathyrn. Thanks for stopping by and commenting. This crab recipe is fantastic. I hope you'll try it out and let me know how you like it.

As far as the Supreme Egg Breakfast Pizza Recipe, HubPages removed it because it said it had "duplicate" content. The duplicate content was from this crab recipe hub... the note on the USDA. I removed that capsule from the breakfast pizza recipe, but it still would not publish. So, I had to write to HubPages about it this morning. I've had quite a bit of trouble with the Recipe hubs since I started them. I think the USDA note is important to all the recipe hubs, but HubPages doesn't like it due to the duplication. :(


Kathryn Stratford profile image

Kathryn Stratford 3 years ago from Manchester, Connecticut

Abby, I will be sure to put the ingredients on my next grocery list!

That's too bad. I agree, that is important information to include with the recipes, and it adds a lot to it. It isn't something that should just be limited to one hub.

I remember when you first posted that recipe, I took a glimpse of it. I was distracted from my computer, and didn't get a chance to comment (I don't think). But it looked like a delicious recipe. I hope you get the problem worked out. Good luck!


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Thanks, Kathryn. I'll let you know when it's back up. I appreciate your support. :-)


Phyllis Doyle profile image

Phyllis Doyle 3 years ago from High desert of Nevada.

Abby, I usually have supper with my brother. He picked me up early so I could go shopping for the ingredients for your recipe. He fixed a great shrimp salad and garlic bread and I did the crab cakes. We both loved the wonderful flavor of the cakes. I have made salmon cakes before, so I know that the temp of the skillet and oil is crucial for making sure the cakes hold together. Your recipe is wonderful and we loved the cakes. Thanks again.


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

I appreciate you letting me know, Phyllis. I'm so happy you had a delectable meal with your brother last evening :-)

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