Healthy Baked Crab Cakes Recipe

healthy crab cakes
Kaleigh McMordie, MCN, RDN, LD
Total Time: 25 min
Prep Time: 10 min
Cook Time: 15 min
Servings: 4 (2 cakes each)

Nutrition Highlights (per serving)

101 calories
2g fat
4g carbs
17g protein
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Nutrition Facts
Servings: 4 (2 cakes each)
Amount per serving  
Calories 101
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Cholesterol 102mg 34%
Sodium 301mg 13%
Total Carbohydrate 4g 1%
Dietary Fiber 0g 0%
Total Sugars 2g  
Includes 0g Added Sugars 0%
Protein 17g  
Vitamin D 0mcg 0%
Calcium 106mg 8%
Iron 1mg 6%
Potassium 254mg 5%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Crab cakes are so reminiscent of summer. Full of delicious crab, they can transport you to a coastal vacation without ever leaving your house.

By making them at home instead of ordering them from a restaurant or buying them pre-made at the store, you can decide everything that goes into them. That means tons of fresh lump crab meat, just enough breadcrumbs to hold them together, and fresh vegetables and spices for flavor. You can also control what stays out of them—lots of sodium and fat.

Shellfish like crab contains healthy nutritional qualities like protein, essential amino acids, bioactive peptides, long-chain polyunsaturated fatty acids, astaxanthin and other carotenoids, vitamin B12, and other vitamins, minerals, including copper, zinc, potassium, selenium, iodine, and more.

These healthy crab cakes are lightened up by baking instead of frying, using just a bit of whole wheat bread crumbs and no added salt. It's all served with a delicious spicy Greek yogurt dipping sauce.


  • 1 egg plus 1 egg white
  • 1 tbsp + 1 tsp Dijon mustard, divided
  • Juice from 1 1/2 lemons, divided
  • 1/2 tsp paprika
  • 1/4 tsp freshly cracked black pepper plus more to taste
  • 8 oz. crab meat, picked for shells
  • 1/2 cup whole wheat panko breadcrumbs
  • 2 cloves garlic, minced
  • 1/2 jalapeño, minced
  • 1 green onion, chopped
  • Olive oil or oil spray
  • 1/2 cup nonfat plain Greek yogurt
  • 1 green onion, finely chopped
  • 1/2 tsp cayenne


  1. Heat oven to 400F.

  2. In a large bowl, whisk together eggs, 1 tbsp Dijon, juice from 1 lemon (about 3 tbsps), paprika, and 1/4 tsp black pepper. 

  3. Form mixture into 8 patties and place on a baking sheet lined with parchment or a silicone baking mat. Lightly brush or spray the tops of each patty with olive oil.

  4. Bake for 15 minutes or until the tops are lightly golden. Remove from the oven and serve with sauce.

  5. To make the sauce, combine Greek yogurt, remaining tsp Dijon mustard, remaining lemon juice (about 1 tbsp), green onion, cayenne in a small bowl. Whisk together until smooth and add cracked black pepper to taste.

Variations and Substitutions

Add more or less jalapeño and cayenne pepper based on your preferred spice level. Alternatively, replace or add to the seasonings to create different flavor combinations. Try smoked paprika, dill, chives, diced red pepper, or any other seasonings you enjoy. Add some finely diced pickles to your sauce, if you like.

If you are gluten-free, use suitable breadcrumbs or make your own with gluten-free bread.

Cooking and Serving Tips

  • Make it easy on yourself by buying crab meat that has already been shelled. It should be near the seafood counter at the grocery store.
  • If you can’t find whole wheat breadcrumbs, make your own! Toast a slice of whole wheat bread until crispy, then blend in the food processor until large crumbs form.
  • Try these cakes over a green salad for lunch or as a delicious summer appetizer.

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1 Source
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Venugopal V, Gopakumar K. Shellfish: Nutritive value, health benefits, and consumer safety. Comprehensive Reviews in Food Science and Food Safety. 2017;16(6):1219-1242. doi:10.1111/1541-4337.12312

By Kaleigh McMordie, MCN, RDN, LD
Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition.