When you make gluten-free crab rangoon with fresh gluten-free wonton skins, you get the crispy, rich treat you remember.
I love these little dumplings. Their crunchy, crispy wrappers hide a gloriously flavorful and filling; every bite is a textural surprise. At first, it might seem hard to make dumplings and work with wonton wrappers, but once you figure out how to do it right, you’ll be making these lovely treats all the time.
Crab rangoon is a popular appetizer or side dish found on many Chinese restaurant menus across America. These crispy dumplings are stuffed with a creamy filling typically made with crab meat cream cheese, scallions and garlic. While delicious, many gluten free diners may wonder – are crab rangoons gluten free? Let’s take a closer look.
What are Crab Rangoons?
Crab rangoon consists of small wonton wrappers filled with a crab and cream cheese mixture, then fried to a crispy, golden exterior. The dumplings have a crispy texture on the outside, while warm, soft, and creamy on the inside.
This dish likely originated from crab puffs, which were an appetizer served in Chinese banquet halls. The popularity of crab rangoon grew in the 1950s and 1960s as Chinese restaurants tailored their menus to American tastes. Crab rangoon has become a staple appetizer in many Chinese-American restaurants today.
Are Crab Rangoons Naturally Gluten Free?
The basic ingredients in crab rangoons are not naturally gluten free. Many commercial wonton wrappers contain wheat flour, which contains the protein gluten. The filling also often contains ingredients that are not gluten free, like soy sauce.
So in their traditional form, most crab rangoons you’ll find in restaurants are not gluten free or safe for those with celiac disease or gluten sensitivity. However, there are some gluten free options available if you know what to look for.
Finding Truly Gluten Free Crab Rangoons
For crab rangoons to be truly gluten-free, you need to ensure both the wrapper and the filling are made without gluten-containing ingredients.
Gluten Free Wrappers
The wonton wrappers must be made without wheat flour. Look for wraps made from rice flour, tapioca starch or other gluten free flours instead. Unfortunately, most restaurants do not prepare homemade gluten free wraps. So you’ll likely need to make them yourself or find a dedicated gluten free restaurant that does.
Gluten Free Filling
The filling also needs to avoid ingredients like soy sauce, which contains wheat. Opt for tamari or coconut aminos instead for the sauce. Use real crab meat rather than imitation crab, which may contain fillers with gluten. And stick to cream cheese without additives or seasonings.
When ordering crab rangoons at a restaurant, be sure to ask about the ingredients and mention your gluten allergy. At most places, the filling contains gluten, even if they offer gluten free wraps. Very few restaurants can provide truly gluten free crab rangoon, unless they specialize in gluten free food.
Making Gluten Free Crab Rangoon at Home
The best way to enjoy gluten free crab rangoon is to make it yourself at home. This allows you to control all of the ingredients to avoid cross-contamination.
You can find recipes for gluten free wonton wrappers online, using rice or tapioca flours. Or you can sometimes find pre-made gluten free wraps in the refrigerated section of health food stores.
When it comes to the filling, you have a few options:
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Real crab meat – Use fresh crab meat or canned lump crab for the best flavor and texture. Imitation crab often contains questionable ingredients and fillers that may not be GF.
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Tofu – For a vegan version, you can crumble firm tofu seasoned with Old Bay or other crab seasoning. Add some vegan cream cheese for a creamy base.
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Cheese – A simple cheese filling works well too. Try a blend of cream cheese, cheddar or monterey jack, and seasonings.
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Veggie – For a vegetarian rangoons, roast up mushrooms, spinach, corn, peas, or other vegetables with cream cheese.
Once you have the filling and wrappers ready, assembling the dumplings is easy. Place about 1-2 teaspoons of filling into the center of the wonton skin. Wet the edges with water and pinch together to seal. Then fry the dumplings in oil until golden brown and crispy. Enjoy immediately while warm!
Making crab rangoon at home lets you customize the ingredients to fit your dietary needs. You can ensure it’s gluten free, dairy free, or vegetarian – whatever you prefer.
Tips for Cooking Gluten Free Crab Rangoon
Frying homemade gluten free crab rangoons takes a little practice to get the technique down. Here are some tips:
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Don’t overfill the wontons, or they may burst open during cooking. About 1 tsp filling is plenty.
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Remove all air bubbles when sealing the wontons shut, or oil may get inside during frying.
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Fry in batches to avoid overcrowding the pan and lowering the oil temp.
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Use tongs to gently flip the rangoons during frying. Piercing them may cause leaks.
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Fry about 2 minutes per side until evenly golden brown.
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Drain on paper towel-lined plates before serving warm.
Dipping Sauces for Crab Rangoon
No crab rangoon is complete without a dipping sauce! The most popular is a sweet chili sauce, but you can get creative with gluten free options:
- Sweet chili sauce
- Plum sauce
- Duck sauce
- Soy sauce
- Hot Chinese mustard
- Sweet and sour sauce
- Peanut sauce
When purchasing pre-made dipping sauces, inspect the ingredients to ensure they do not contain wheat, soy sauce, malt vinegar or other hidden gluten ingredients. Or make your own sauce from scratch.
Serving Ideas for Gluten Free Crab Rangoon
Crab rangoon makes the perfect party appetizer or game day snack. Serve it hot right after frying for the best texture. Here are some serving ideas:
- For parties, arrange crab rangoons on a platter with dipping sauces on the side.
- You can also serve crab rangoon as a side dish with a Chinese food meal.
- Pack them in bento boxes for gluten free school lunches.
- For a fancy presentation, serve each rangoon in mini martini glasses. Top with dipping sauce.
- Skewer them on frilly toothpicks for easy grabbing at parties.
However you choose to serve them, gluten free crab rangoon is sure to be a hit! The crispy wrappers and creamy filling are irresistible.
Are Frozen Crab Rangoons Gluten Free?
You may come across frozen crab rangoon in the freezer section of grocery stores. But unfortunately these likely contain gluten, even if the packaging does not specify. Very few mainstream brands offer certified gluten free versions.
The reason is that frozen crab rangoons are mass-produced in facilities that also process wheat-based foods. So there is high risk for cross-contamination. They also often contain ingredients derived from wheat, like soy sauce.
If you need a gluten free quick fix, you can find some brands of frozen crab wontons that specifically say “gluten free” on the packaging. Check ingredients carefully before purchasing. Or stick to making your own at home for safety.
Crab Rangoon Nutrition Facts
Crab rangoon is a high calorie appetizer, due to being deep fried. A serving of 4 rangoons contains about:
- Calories: 220
- Fat: 14g
- Carbs: 15g
- Protein: 8g
To lighten them up, you can bake or air fry instead of frying. But they won’t have quite the same crispy texture.
Crab rangoons offer a good amount of protein from the crab meat. And the cream cheese provides calcium. But the wonton wrappers lack nutrients since they are made from refined flour.
Overall, crab rangoons are an indulgent treat. So enjoy them in moderation as part of an otherwise healthy gluten free diet.
Are There Any Health Risks?
Crab rangoon is generally safe for those without seafood allergies. Here are some potential health risks to know:
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Allergies – Those with shellfish allergies need to avoid crab rangoon made with real crab. Surimi crab stick is a safer option.
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High Sodium – The filling often contains quite a bit of added sodium from soy sauce or crab seasoning.
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Fried Food – Anything deep fried can carry risks when consumed in excess, including weight gain and heart disease. Enjoy fried crab rangoons sparingly.
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Cross-Contamination – As with any restaurant food, there is some risk of gluten exposure from cooking equipment, shared oil, etc. Use caution and ask questions.
As an occasional treat, crab rangoon is unlikely to cause harm. But those with medical conditions like diabetes or heart disease may want to avoid such a fatty, sodium-laden appetizer.
The Bottom Line
Finding truly gluten-free crab rangoons at a restaurant is nearly impossible. Most eateries use wonton wrappers made with wheat flour and fillings containing soy sauce.
For celiac disease or non-celiac gluten sensitivity, the best option is to make crab rangoon at home. That allows control over the ingredients
Gluten Free Crab Rangoon Filling
Grab your wonton wrappers and fill them with a crab-&-cream-cheese-type-recipe. There are many small variations to this filling online, I’ve included my preferred one below. The filling is so easy to make; it takes only a few ingredients and a few minutes.
You can season the mixture however you like, but I like a little Worcestershire sauce and tamari, which is a great soy sauce alternative. For a strong, flavorful result, I like to add fresh garlic. You can also add chopped scallions if you like. Once your filling is made, you’re ready to start wrapping.
Assembling your gluten free crab rangoon
Don’t be nervous about folding your wontons closed; it isn’t as tricky as you think!
Put just the right amount of filling in the middle of the wonton wrappers; don’t put too much or it won’t close! Wet the edges of the wrapper and use the tips of your fingers to bring them together. Squeeze the edges shut so the dumpling looks like a little purse. If you can pleat or fold the edges over each other, that would work well, too.
It’s important that these babies don’t have any air in them. If they do, they will leak no matter how tight the seal is. And then, they will splatter oil, and you’ll have the messy result we discussed above. Use your fingers to squeeze out all the air, and if the edges don’t stick, wet your fingers and push them together.
Gluten and Dairy Free Crab Rangoons
FAQ
Can crab rangoons be gluten free?
Is crab rangoon made of wheat?
What is crab rangoon dough made of?
Are Panda Express rangoons gluten free?
Is Crab Rangoon gluten free?
Ohhhhh crab rangoon. It’s been YEARS since I’ve had crab rangoon but the tides have finally changed. This recipe for gluten free crab rangoon may be gluten free (even grain free!) but they’re just like I remember and made with high quality ingredients like pastured cream cheese, wild lump crab, and the wonton is made out of cassava flour.
Are ramen noodles gluten free?
Ramen noodles are not gluten free as their main ingredient is wheat flour. The wheat based ramen noodles or refined wheat flour ramen noodles are cut into noodle strips from a dough of wheat. Wheat and its products contain gluten which are not suitable to ingest by individuals who have gluten intolerance. Gluten free ramen are now a days introduced into the market.
Is Crab Rangoon keto?
No, traditional crab rangoon is made with a wheat-based wonton wrapper, which is not keto or gluten-free. In this low carb crab rangoon recipe, we’re skipping the wonton wrappers and making our own almond flour version, which makes it low carb, keto and gluten-free.
Are crab Rangoons low carb?
In this low carb crab rangoon recipe, we’re skipping the wonton wrappers and making our own almond flour version, which makes it low carb, keto and gluten-free. They have 7.3g net carbs per serving (3 pieces + 2 tbsp sauce), or 1.7g net carbs each not including the sauce!