These gluten-free, Whole30, & keto crab cakes are a healthier version of the classic Maryland favorite. Features 3 dipping sauces, & oven, or air fryer cooking options!.
This post has been planned for a long time! Since I’ve lived in Maryland for 20 years (with a short break in Charleston, SC), crab cakes have become one of my favorite foods. Crab cakes & football – it’s what Maryland does!.
The Eastern Shore is the ONLY place to get a good crab cake. Before I was diagnosed with celiac disease, I ordered them in other cities, but nothing beats this recipe! If you miss the Eastern Shore and Chesapeake Bay area, love Maryland-style crab cakes, or just want to try an unbelievably good recipe, this is it! Also, don’t be afraid to make your own crab cakes. These are incredibly simple to make!.
Are Crab Cakes Gluten Free? Everything You Need to Know
Crab cakes are a delicious seafood dish that is popular across the United States, especially in coastal regions like Maryland and Virginia Their rich, sweet flavor paired with spices and breadcrumbs is irresistible However, for those with celiac disease or who follow a gluten-free diet, crab cakes may seem off limits. The good news is that you can still enjoy crab cakes on a gluten-free diet!
In this article, we’ll cover everything you need to know about whether crab cakes are gluten free, how to find or make gluten-free crab cakes, and some delicious gluten-free crab cake recipe ideas.
What is Gluten and Why Does it Matter?
Before diving into crab cakes, let’s start with a quick overview of gluten Gluten is a group of proteins found in grains like wheat, barley, and rye For most people, gluten poses no issues, but for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an autoimmune reaction that damages the small intestine.
The only treatment for celiac disease is strict adherence to a 100% gluten-free diet. Even small traces of gluten can cause issues. That’s why it’s so important for those avoiding gluten to understand what foods contain it.
Are Crab Cakes Naturally Gluten Free?
Crab meat on its own is naturally gluten-free. Crabs are crustaceans, not grains, so the meat contains no gluten. However, many recipes for crab cakes add breadcrumbs or other wheat-based ingredients to help bind the cakes together.
So plain crab meat = gluten free, but traditional crab cake recipes are not because of added ingredients.
Reading Labels is Key for Store-Bought Crab Cakes
If you want to enjoy crab cakes without making them from scratch, be sure to read the label carefully on any pre-made, frozen, or restaurant crab cakes. Look at the allergen statement for any mentions of wheat, barley or rye. Cross contamination is also a concern in facilities that produce multiple products containing gluten, so opt for brands that are certified gluten-free when possible.
Many brands that are labeled “gluten-free” may still warn that they are made in shared facilities. Whether or not you are comfortable with that level of potential cross contact depends on your sensitivity. Talk to your doctor if you are unsure.
What to Look for with Restaurant Crab Cakes
Dining out with celiac disease or on a gluten-free diet can feel tricky at times. But more and more restaurants are becoming acquainted with gluten-free diets and taking steps to offer gluten-free items.
Some tips for ordering crab cakes at restaurants:
-
Ask your server upfront about gluten-free preparation and menu options. A good server should be able to tell you which dishes can be made gluten-free.
-
Request that your crab cakes are fried in a separate fryer only used for gluten-free foods. Many restaurants have dedicated fryers nowadays.
-
Double check that no wheat flour or breadcrumbs were used in the recipe. Some restaurants may be willing to switch to a gluten-free breadcrumb.
-
Request a change of gloves if they handled wheat-based dishes before making your crab cakes.
-
Look for menu items that designate “GF” or “gluten-free”
As long as the restaurant can validate their preparation process, crab cakes cooked fresh and made without gluten-containing ingredients should be safe. But when in doubt, don’t hesitate to ask more questions!
Making Your Own Gluten-Free Crab Cakes is Easy
Rather than worrying about restaurant preparation or poring over product labels, making your own gluten-free crab cakes is an easy and tasty option!
The key is finding a replacement for the breadcrumbs that traditionally bind the cakes together. Here are some gluten-free binder options:
-
Gluten-free breadcrumbs or panko – Use store-bought or make your own by processing gluten-free bread into crumbs
-
Cornmeal – Adds texture and crunch without the gluten
-
Quinoa flakes – Cooked quinoa flakes bind well when processed into a flour-like consistency
-
Almond flour – A grain-free option that holds the cakes together nicely
In addition to the binder, gluten-free crab cakes only require a few other simple ingredients:
- Crab meat – Use high-quality lump or jumbo lump crab for the best texture
- Egg and mayonnaise – Helps bind the cakes
- Seasonings – Old Bay, Cajun seasoning, lemon juice, etc
- Vegetable oil – For pan frying or baking
Follow your favorite gluten-free crab cake recipe using modified binder ingredients and you’re all set! Now let’s look at some tasty recipe options.
5 Delicious Gluten-Free Crab Cake Recipes to Try
Here are a few must-try gluten-free crab cake recipes that are sure to satisfy your cravings:
- Baltimore Gluten-Free Crab Cakes
For an authentic Maryland crab cake experience, this recipe from What Great Grandma Ate is a winner. It uses Old Bay seasoning and recommends broiling for best results. Cornstarch and millet flour bind the cakes.
- Keto Crab Cakes
Miss the crunch of traditional breadcrumb-coated cabs cakes? This recipe from Wholesome Yum uses pork rinds and almond flour for a keto, gluten-free take on the crab cake. They replicate that crispy exterior beautifully.
- Baked Greek Crab Cakes
Put a Mediterranean spin on crab cakes with this Greek yogurt and chickpea flour baked recipe from Eating Bird Food. Lemon, dill and other Greek flavors give these crab cakes a delicious twist.
- Southwest Crab Cakes
Add some zip to your crab cakes with Southwestern flavors! This recipe from Cotter Crunch uses cornmeal and cilantro for a unique combo of textures and flavors. The avocado cream sauce takes them over the top.
- Mini Crab Cakes
Make your crab cakes gluten-free and convenient for parties with this mini crab cake recipe from Mama Knows Gluten Free. Almond flour holds the tiny cakes together that you can either bake or pan fry.
Crab Cakes Can Still be On the Menu!
As you can see, there are many delicious options for enjoying crab cakes on a gluten-free diet. With proper labeling precautions, thoughtful ordering at restaurants, and easy homemade recipes using gluten-free binder alternatives, crab cakes are most definitely still on the menu!
Which gluten-free crab cake recipe are you most excited to try? Let us know in the comments!
/gluten-free-crab-cakes-1451018-Hero-01-abfbdf4bc86e44dfad52db0826af0471.jpg)
What Type of Crab Should I Use for These Crab Cakes?
This will depend on where you live and what you can find at the store. Look for “hand-picked” or “fresh-picked,” and use the freshest crab meat you can find. I sometimes use backfin and sometimes jumbo lump crab meat for my Maryland crab cakes. I found backfin in a plastic container at Safeway’s seafood counter.
Jumbo Lump Crab Meat: The most expensive crab meat. The crab meat is bigger, but it costs a lot because there aren’t as many of them and you have to get a lot of them to get the most meat.
Lump: Moderately priced crab meat. It is smaller chunks of crab than jumbo lump, but still holds together very well.
Backfin: the least expensive of the three crab meats. Has a finer texture, but is still great for crab cakes!.
A lot of people ask if they can use crab meat from a can to make crab cakes. I don’t think so, unless it’s the kind that is kept cold at the seafood counter. I also wouldn’t recommend any fake or imitation crab meat for this recipe. If you have a hard time finding fresh crab meat, you can use canned.
Ingredients for Gluten Free Crab Cakes
- The best and most important part is the crab meat, also known as lump or backfin. I love getting mine at Costco or from the seafood counter at my local grocery store. For this recipe, you should use fresh lump crab meat instead of canned crab meat. Also, we use blue crab!.
- Egg We use whole eggs – not just egg yolks.
- Mayo: Sir Kensington’s Avocado Oil Mayo is my favorite Whole30-friendly brand. I get a big jar at Costco.
- Fresh parsley
- Old Bay Seasoning or Primal Palate New Bae Seasoning
- Dijon mustard
- Coconut aminos This is my favorite substitute for worcestershire sauce.
- Almond flour: You can use coconut flour instead; just add 1 tablespoon. You could also use gluten-free bread crumbs instead; just use the same amount!
- Fresh lemon juice: I like fresh juice better than lemon juice concentrate.
- Ghee or Vegan Butter
Best Ever Gluten Free Crab Cakes | using jumbo lump crab meat with hardly any fillers
Are crab cakes Gluten Free?
These gluten free crab cakes are the best you’ll ever have, gluten free or not! They’re thick, full of lump crab meat and hardly any filler, and are so easy to make. In a large bowl, whisk mayonnaise, Dijon mustard, Worcestershire sauce, and egg until smooth.
Are Graham crackers gluten free?
No, Graham crackers are not gluten free. The ingredient list on the label clearly mentions wheat flour as the primary component. As gluten is the key element in wheat, barley and rye, these cereals and its products contains gluten in considerable amounts. Besides, gluten-free products which are processed in the same unit where wheat, barley and rye products are processed also contain gluten due to cross-contamination, though the amounts may be negligible.
How do you make a gluten free crab cake?
In a small bowl stir the beaten eggs, mayo, onion, red pepper, green onions, fresh parsley, Old Bay, and mustard. Add in the crushed gluten-free crackers. Gently fold in the crab meat. Shape the crab cake mix into 6 evenly sized crab cakes and place them onto a baking sheet (about ½ cup each). Refrigerate them for 1 hour up to overnight.
Is crab meat gluten free?
Serve with lemon wedges or your favorite gluten-free sauces, like tartar, tzatziki, garlic aioli, or spicy mayonnaise . Crabmeat, as is, shouldn’t contain any gluten because it’s simply that: picked meat of crab.