



From the Cook
From the Cook
From the Cook
1/4
High-Protein Low-Calorie Crab Rangoons
Instructions
1
Preheat oven to 375°F (190°C) or preheat air fryer to 350°F (175°C).
2
In a bowl, mix together the chopped imitation crab, low-fat cream cheese, Greek yogurt, green onions, garlic, soy sauce, Worcestershire sauce, garlic powder, onion powder, salt, and pepper until well combined.
3
Lay out wonton wrappers and place about 1 tbsp of filling in the center of each.
4
Fold and seal the wrappers by wetting the edges with water and pinching tightly.
5
Lightly spray each Rangoon with olive oil.
6
Bake for 12–15 minutes or air fry for 8–10 minutes, until golden brown and crispy.
7
Serve warm, optionally with low-calorie dipping sauce like sweet chili or soy sauce.
My Calorie Intake
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Tips & Tricks (5)
- Prevent Soggy Filling with Moisture Control 💧Pat the imitation crab meat dry with paper towels and drain the Greek yogurt mixture thoroughly before filling to prevent excess moisture from soaking the wonton wrappers during baking or air-frying.
- Master the Crispy Seal Technique 🔒Use a wet finger to lightly dampen only the edges of each wonton wrapper before folding—this creates a strong seal that locks in filling while ensuring even, uniform crisping during cooking.
- Layer Your Seasonings for Depth 🧄Add minced fresh garlic and soy sauce directly into the filling, then dust the exterior with garlic and onion powder after spraying with oil—this creates bold flavor at multiple stages rather than relying on a single seasoning moment.
- Perfect Air-Fry Temperature and Timing ⏱️Air-fry at 380°F for 8-10 minutes, shaking the basket halfway through, to achieve golden-brown crispness without burning while keeping the filling creamy and the protein content intact.
- Chill Your Filling Before Assembly ❄️Refrigerate the crab and cream cheese mixture for at least 15 minutes before filling—this firms up the mixture, making it easier to portion consistently and preventing it from leaking through wrapper seams during cooking.
Recipe Facts
Diet at a Glance
Low Sugar
My Calorie Intake
Smart Nutrition 
Nutrition Per Serving
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Glycemic Analysis
Glycemic Index
Glycemic Load
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