Enjoy creamy, savory Crab Rangoon without derailing your points. This version is low-carb, high-protein, and lighter in calories and cheese, perfect for WW plans.
Servings: 8 rolls
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Dietary Tags: Low-Carb, WW-Friendly, High-Protein, Gluten-Free Option
Ingredients
Low-Carb Dough:
- 1 ½ cups almond flour
- ¼ cup part-skim shredded mozzarella cheese
- 2 tbsp light cream cheese
- 1 egg
- ¼ tsp salt
Crab Filling :
- 6 oz light cream cheese, softened
- 1 tbsp light mayonnaise
- 2 tbsp plain nonfat Greek yogurt
- 4–5 green onions, finely chopped
- 8 oz crab meat (fresh or imitation), chopped
- ¼ cup part-skim shredded mozzarella
- ¼ cup reduced-fat Italian blend cheese
- 1 tbsp low-sodium soy sauce or coconut aminos
- 1 tsp Worcestershire sauce
Egg Wash & Toppings:
- 1 egg
- 1 tbsp water
- Sprinkle of reduced-fat Italian cheese (before baking)
- Sugar-free sweet Thai chili sauce (after baking)
- Green onions, chopped (after baking)
Instructions
1. Prepare the Dough
- Preheat oven to 400°F. Line a baking sheet with parchment paper.
- Melt ¼ cup mozzarella with light cream cheese for 30–45 seconds. Mix with almond flour, egg, and salt until a dough forms.
- Roll dough between parchment sheets into a rectangle about ¼ inch thick.
2. Make the Crab Filling
- Mix cream cheese, Greek yogurt, mayonnaise, green onions, crab meat, mozzarella, Italian blend cheese, soy sauce, and Worcestershire sauce until smooth.
3. Assemble the Rolls
- Spread the filling evenly over the dough, leaving a small border at the edges.
- Roll tightly like a jelly roll, brushing the seam with egg wash to seal.
4. Slice and Bake
- Cut into 8 rolls. Arrange on the baking sheet.
- Brush tops with egg wash and lightly sprinkle reduced-fat cheese.
- Bake 20–25 minutes until golden brown.
5. Finish and Serve
- Brush warm rolls with sugar-free Thai chili sauce.
- Garnish with green onions. Serve immediately.
Ingredient Details & Substitutions
- Almond Flour Dough: Low-carb, gluten-free, and high in protein. Coconut flour is a possible alternative, though more fragile.
- Cheese & Cream Cheese: Reduced amounts and part-skim versions reduce WW points while keeping creamy texture.
- Greek Yogurt: Adds protein and creaminess without adding points.
- Thai Chili Sauce: Use sugar-free to avoid extra carbs and points.
Storage & Make-Ahead
- Refrigeration: Up to 3 days in an airtight container.
- Freezing: Slice rolls, wrap individually in parchment, freeze up to 2 months. Bake from frozen with 5–7 extra minutes.
- Reheating: 350°F oven for 5–8 minutes or microwave in short bursts.
Nutrition & WW Points
Approximate per roll:
Calories: 180–190 | Protein: 16–18g | Carbs: 4–5g | Fat: 12g | WW Points: 4–5 PP per roll
Dietary Highlights: High-Protein, Low-Carb, WW-Friendly, Gluten-Free Option
Serving Suggestions
- Serve with a crisp green salad or lightly steamed veggies for a complete WW-friendly meal.
- Can be a party appetizer or a light snack.
