Right now I’m going to give you the best, healthiest recipe for hot crab dip that you can make at home or at a friend’s barbecue. This crab dip is simple and only takes 25 minutes to make. It has cream cheese and big lump crab meat.
I’ll also show you how to make this crab dip in a slow cooker if you want to make it as a fun “set it and forget it” appetizer.
Listen, this is a seriously indulgent dip. It has that creamy, cheesy goodness that we all came here for. We are making it lighter by adding Greek yogurt, using less mayo, and adding lemon juice to make it taste really light and fresh.
But don’t get me wrong on the whole “healthier” thing. This is heaven in dip form. This crab dip is packed with flavor and yumminess.
Crab dip is a popular appetizer that people love to eat at parties and gatherings. It’s creamy cheesy and full of delicious crab meat. But is this dip really as unhealthy as it seems? I decided to take a closer look at the nutrition facts of crab dip to find out if it can be part of a balanced diet.
The Appeal of Crab Dip
It’s easy to see why crab dip is such a crowd-pleaser The combination of cream cheese, cheese, mayonnaise, and crab is simply irresistible The creaminess pairs perfectly with crispy crackers or bread. Crab dip is the ultimate comfort food.
Most traditional crab dip recipes call for full-fat cream cheese, full-fat mayonnaise, and lots of cheese. This gives the dip its signature rich, indulgent taste and creamy texture that we all crave. While these full-fat ingredients taste amazing, they also add a lot of calories, fat, and sodium.
So is it possible to lighten up crab dip without sacrificing that delicious flavor? Let’s take a look!
Strategies to Make Crab Dip Healthier
After analyzing some popular crab dip recipes, I found several easy ways to make this appetizer a bit healthier without compromising on taste:
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Use reduced-fat cream cheese instead of full-fat. Reduced-fat cream cheese has at least 33% less fat and calories than regular cream cheese.
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Limit the amount of mayonnaise or swap it for low-fat Greek yogurt. Greek yogurt adds creaminess with way less fat and calories than mayo.
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Go easy on the cheese or use a reduced-fat variety. A little bit of full-flavor cheese goes a long way.
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Season generously with lemon juice, garlic, Old Bay seasoning, Worcestershire sauce, etc. This boosts flavor so you can use less fat.
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Fold in lump crab meat vs. imitation crab. Real crab adds more protein and nutrients.
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Serve with raw veggies instead of crackers or bread. This cuts carbs and calories.
These simple substitutions allow you to slim down crab dip substantially without sacrificing the delicious flavor. Now let’s look at the nutrition numbers.
Nutrition Facts Comparison
I compared the nutrition facts of two popular crab dip recipes:
Traditional Full-Fat Crab Dip (using full-fat cream cheese, mayo, cheese)
Healthier Lightened-Up Crab Dip (using lower-fat ingredients)
Here is how they stack up per 2 tablespoon serving size:
| Nutrient | Traditional Dip | Healthier Dip |
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| Calories | 110 | 91 |
| Total Fat | 10g | 3g |
| Carbs | 2g | 10g |
| Protein | 3g | 5g |
As you can see, the nutrition numbers improved across the board in the lighter version. It has far less fat and calories, with more protein. The carb count did increase due to the Greek yogurt, but this is a healthy nutrient-dense carb source.
The Verdict on Crab Dip
After closely analyzing the nutrition facts, I can conclude that crab dip can be a relatively healthy appetizer if made with lighter ingredients. By using just a few simple substitutions, you can cut the fat and calories significantly.
Of course, no dip will ever be truly low-calorie. Even the lighter version still has 91 calories per serving. The dip is rich by nature. But there are some easy ways to enjoy it without going overboard:
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Stick to a 2 tablespoon portion size
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Serve with raw veggies instead of carbs like crackers or bread
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Have it as an occasional appetizer vs. everyday snack
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Balance it out with lighter meals for the day
So if you love crab dip as much as I do, there’s no need to fully give it up! With a few adjustments and portion control, it can be part of an overall healthy diet. Making it at home allows you to control exactly what goes into it.
The rich creaminess and sweet crab make crab dip a special indulgence. By lightening it up properly, we can keep enjoying this heavenly appetizer without the extra guilt! It satisfies the soul and the waistline.
Healthier Hot Crab Dip Recipes
If you’re sold on lightening up crab dip, here are two delicious recipes to try from my favorite food blogs:
Healthy Seasonal Recipes’ Hot Crab Dip
This crab dip recipe swaps out 50% of the mayo for low-fat Greek yogurt. It also uses reduced-fat cream cheese, going easy on the cheese. Old Bay, lemon, and Sriracha seasoning amp up the flavor. Every bite is creamy, spicy, and sweet – with way less fat and calories than traditional crab dip!
Nutrition per serving:
- 91 calories
- 3g fat
- 10g carbs
- 5g protein
Get the full Healthy Hot Crab Dip recipe here!
The Toasted Pine Nut’s Healthier Hot Crab Dip
This crab dip is equally creamy and delicious. It’s made lighter by using reduced-fat cream cheese, Greek yogurt instead of half the mayo, and minimal cheese. Seasonings like Old Bay, garlic, lemon, and Worcestershire sauce allow you to use less fat but get tons of flavor.
Nutrition per serving:
- 263 calories
- 19.1g fat
- 7.1g carbs
- 17.6g protein
Get The Toasted Pine Nut’s full Healthier Hot Crab Dip recipe here!
Both of these recipes prove you can totally have your crab dip and eat it too – without going overboard on fat, calories or guilt! The magic is using just the right amount of light substitutes and bold seasonings.
Whip up one of these crab dips for your next party or game day. I promise your guests will be begging for the recipe! There’s no need to deprive yourself of this appetizer favorite. With a few easy tweaks, crab dip can be deliciously guilt-free.
Ingredients for the Best Crab Dip:
- I think the jump lump crab meat is the best part of the dip.
- cream cheese: The base of the dip. It’s super important you start out with it room temperature. You can warm this up in the microwave for about 30 seconds in a small bowl if you forgot to leave it out to warm up.
- Greek yogurt: Lightens it up a bit!
- It makes things creamier, but we’re going for a light touch and not using a lot of mayo here.
- garlic: I like garlic that has just been chopped up, but garlic powder or garlic that has already been chopped up would also work.
- Some people like to eat crabs tossed in Old Bay seasoning in the summer on the east coast. This seasoning gives the dip its famous crab flavor. Old Bay is essential to this recipe, in my opinion!.
- Green onion or scallions: Gives it some color!
- cheddar cheese: I’ll take more cheese, please! This is white cheddar, but you can use any mix of white and regular cheddar.
- lemon juice: Gives the dip a lighter, fresher vibe.
- Worcestershire sauce: It only takes two teaspoons, but it makes the food taste better.
This hot crab dip is:
- cheesy
- lusciously creamy
- seasoned with Old Bay
- made with jumbo lump crab
- easy to assemble
- lightened up and healthier than heavy crab dips
- beloved by everyone
How to Make Tyler’s Ultimate Crab Dip | Food Network
FAQ
How many calories are in a crab dip?
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Nutrition Facts
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For a Serving Size of 4 serving (44.75g)
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How many calories are in Crab Dip? Amount of calories in Crab Dip: Calories 83.6
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Calories from Fat 61 (72.9%)
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% Daily Value *
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How much fat is in Crab Dip? Amount of fat in Crab Dip: Total Fat 6.8g
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What is a good dip for crab meat?
Blended together with the perfect combination of seasonings for the best flavor possible. Worcestershire sauce, old bay seasoning, dry mustard, and fresh lemon juice makes this cheesy dip the perfect appetizer for any occasion. If you love decadent dips, my Cheddar Lobster Dip is another great dip. What kind of crab meat should I use?
Are coconut crabs healthy to eat?
Crabs are rich in omega 3 fatty acids, protein, vitamins like riboflavin and minerals like selenium, copper, phosphorus. Coconut crabs are not known to be poisonous. The fat in the abdomen and the egg inside the female are the delicious edible parts. It is prepared by steaming or boiling them in coconut milk. Consuming coconut crab along with sea mango, cerbera manghas may make the coconut crab toxic due to the presence of cardiac cardenolides(cardiac active steroids). This causes electrolyte imbalance that affects the electrical conductivity of the heart.
What’s in crab dip?
Today’s version of crab dip is loaded with fresh cra b, because like a good crab cake, crab dip should be more about the crab than the fillers. The sweet crab is perfectly seasoned with Old Bay, Sriracha and fresh lemon zest and juice. I have lightened it up with lower-fat cream cheese and only a few tablespoons of Parmesan.
Is baked crab dip gluten free?
This cheesy baked crab dip is low carb and gluten free, so it works for a variety of dietary needs. Plus it’s delicious, and who doesn’t love delicious food? What Do You Serve With This Dip? Creamy and crunchy were meant to be together, if you ask me. I usually opt for blue corn tortilla chips, pita chips, buttery crackers, or homemade crostini.