High-Protein Low-Calorie Crab Rangoons

These high-protein, low-calorie crab rangoons are a healthier spin on the takeout classic. Each bite is packed with creamy, savory flavor from a blend of imitation crab, low-fat cream cheese, Greek yogurt, and seasonings. Wrapped in wonton wrappers and crisped up with a light spray of olive oil, they offer the perfect balance of crunch and creaminess without the guilt. Baked or air-fried, these rangoons make a fantastic appetizer, snack, or party treat that fits well into your macro goals. With only 180 calories and 20g of protein for every 6 rangoons, they’re ideal for meal preppers or anyone watching their calories.

Author: Hunt4Shredz

Category: Appetizers

Cuisine: Asian

Difficulty: MEDIUM

Prep. Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Servings: 4 servings (6 rangoons each)

Calories: 409 kcal per serving

Ingredients

8 ounce - imitation crab meat
1 cup - low-fat cream cheese
½ cup - Greek yogurt
2 - green onions
1 clove - garlic
1 tablespoon - soy sauce or tamari
1 teaspoon - Worcestershire sauce
½ teaspoon - garlic powder
½ teaspoon - onion powder
⅛ - Salt and pepper
24 - wonton wrappers
⅛ - Olive oil spray

Instructions

Preheat oven to 375°F (190°C) or preheat air fryer to 350°F (175°C).
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.
Lay out wonton wrappers and place about 1 tbsp of filling in the center of each.
Fold and seal the wrappers by wetting the edges with water and pinching tightly.
Lightly spray each Rangoon with olive oil.
Bake for 12–15 minutes or air fry for 8–10 minutes, until golden brown and crispy.
Serve warm, optionally with low-calorie dipping sauce like sweet chili or soy sauce.