Name: Skinny Crab Rangoon
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 20
Cuisine: Asian
Ingredients: 2 tbsp nonfat plain Greek yogurt; 8 oz reduced fat cream cheese; 4 green onions, sliced thin; 1 clove garlic , minced; 1/4 tsp ground ginger; 1 tsp low sodium soy sauce; 1/2 tsp sugar; 1/2 cup lump crabmeat (or imitation crab meat, diced); 20 wonton wrappers

By Kristen McCaffrey

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52 CALORIES 6g CARBS 2g FAT 3g PROTEIN

Skinny Crab Rangoon Recipe

Perhaps the most requested appetizer recipe I receive is for a lightened up version of crab rangoon. Personally I absolutely love crab rangoon so it took quite awhile to find a version and recipe that I liked. The recipe below finally met the bar and creates a delicious baked version of crab rangoon. However if you love crab rangoon for the extra crispy crunchy shell then I recommend pan frying these instead of baking them. The points value only increases to 3 points plus for 2 pieces when they are pan fried and they will definitely be closer to the real thing.

The Recipe

Skinny Crab Rangoon

Adapted from iowagirleats.com

PREP TIME: 15 Min

COOK TIME: 15 Min

TOTAL TIME: 30 Min

Appetizer

Snack

1 Comment

Diets:

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Ingredients

SERVINGS:

UNITS: US METRICS

2 tbsp nonfat plain Greek yogurt
8 oz reduced fat cream cheese
4 U green onions, sliced thin
1 U clove garlic , minced
1/4 tsp ground ginger
1 tsp low sodium soy sauce
1/2 tsp sugar
1/2 cup lump crabmeat (or imitation crab meat, diced)
20 U wonton wrappers

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Nutritional Facts

Serving Size: 1 rangoon (511g)

Amount Per Serving

Calories 52

Calories from Fat 17

% Daily Value *

Total Fat 2g

Saturated Fat 1g

Monounsaturated Fat 0g

Polyunsaturated Fat 0g

Cholesterol 12mg

Sodium 149mg

Total Carbohydrate 6g

Dietary Fiber 0g

Sugars 1g

Protein 3g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Like this Recipe? Try our Meal Plans!

Weekly Meal Plans
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Healthy, Low Carb, & Vegetarian
Nutritional Information and Points

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Instructions

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Preheat the oven to 425 degrees.

In a bowl stir together the yogurt, cream cheese, green onions, garlic, ginger, soy sauce, sugar, and crab meat.

Lay the wontons out and fill each with 1 tablespoon crab mixture. Wet the edges of the wontons and fold closed.

Place in a single layer on a parchment lined baking sheet. Spray the crab rangoons with cooking spray to help crisp up the top.

Bake for about 10 minutes. The flip over and cook for an additional 5 minutes or until crisp.

Nutritional Facts

Serving Size: 1 rangoon (511g)

Amount Per Serving

Calories 52

Calories from Fat 17

% Daily Value *

Total Fat 2g

Saturated Fat 1g

Monounsaturated Fat 0g

Polyunsaturated Fat 0g

Cholesterol 12mg

Sodium 149mg

Total Carbohydrate 6g

Dietary Fiber 0g

Sugars 1g

Protein 3g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Notes

Variation: If you want a more classic, bubbly outside you can pan fry the wontons in 2 tbsp of vegetable oil. Just made sure to adjust the points level. (Add .75 points plus per piece to recipe)

About the author Meet Kristen McCaffrey

Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More

1 Comment

On Skinny Crab Rangoon

Sandy Cole

May 10, 2020 - 22:04

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I made your recipe tonight for a Chinese themed Mother's day dinner. I must say, these are dangerous. I folded mine up and attached the corners. They were delicious!