Crab Rangoon

By February 2, 2012 November 4th, 2018 Appetizer and Sides, Bread

Testimony of the Day

“Hi Maria! I just wanted to show you a quick update after being on your diet for 5 days!! I’ve attached a before and after picture. My itchy, rashy legs have always looked their worse when i’m in a bath or shower; they are always there, but something about the hot water would make them very red and more noticeable than they already were. The “before” picture is how my legs would look while bathing for the last 3 or so years. I was so happy to take a bath tonight and realize they are almost all gone! I just wanted to thank you again for saving my skin!” Malorie

To get started on your path to health and healing, click HERE. 

crab rangoon

These are an awesome appetizer to make ahead for an upcoming party. I made the “wrappers” or “puffs” a week ahead and I stored in the freezer. I also made the filling a day ahead and kept in the fridge until just before serving.

crab rangoon

“Wrappers” AKA “Puffs”:
3 eggs, separated
1/2 tsp cream of tartar
3 ounces softened cream cheese (or reserved egg yolks if dairy free)
1/2 cup unflavored egg white or whey protein (use egg white protein if dairy free)

Preheat oven to 375 degrees. Separate the eggs and reserve the yolks for another recipe (creme brule anyone?). In a large bowl, whip egg whites and cream of tartar until VERY stiff. Then add the whey. Using a spatula, gradually fold the cream cheese into the egg white mixture, being careful not to break down the whites. Place round balls of dough onto a GREASED baking sheet (or a mini muffin tin works great). Bake at 375 degrees for 10 minutes. Keep oven shut, and leave the puffs in there for another 5 minutes or until cool. Makes 24 puffs.

Nutritional info (per puff): 21 calories, trace carbs, 0 fiber, 2.3g protein

1 clove garlic, minced
1 (8 ounce) package cream cheese
1 (6 ounce) can crabmeat, drained and flaked
2 green onions with tops, thinly sliced
1 tsp fresh ginger, finely grated
1/2 tsp wheat-free organic Tamari (soy sauce)

Combine garlic, cream cheese, crab, green onions, ginger, and Tamari sauce in a bowl. Fill into puffs. To prevent puffs from getting soggy, fill the day you plan on eating. Makes 8 servings.

Traditional Crab Rangoon = 261 calories, 29.2 carbs, 1 fiber, 11.2 protein
“Healthified” Crab Rangoon = 177.5 calories, 2.1 carbs, 1 fiber, 16.8g protein

Maria Emmerich

About Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • CarbSane says:

    Oooh! I’m going to try these! I love crab rangoon. 🙂

  • Tiffany says:

    YUM!! I love crab rangoons, I never even thought it was possible to try it low carb. And the chicken and mushroom below this one looks amazing too. I’m so glad I found you!

  • vikings says:

    so i am not a very experienced cook, bear with me while i figure this out. you make the puffs in a ball. then you make the filling. How do you put the filling in the puff ball? cut it open?
    also, the filling is cold, so if you put the cold filling the in the warm puff, is it going to be hot enough to eat.
    Also if you make the puff ahead of time, how do you reheat with the filling.

    • If you want to make sure it is warm, or are eating as leftovers, you can heat up the filling before you put it into the puffs. Yes, you cut a slit in the puff ball to open it. Good luck! 🙂

  • ALyricalDiva says:

    Love your blog!!! Any ideas for someone with an egg allergy? Everything good has egg as a base and I’m as Pescatarian to boot. Would love your advice….

  • Kati says:

    In the recipe for the puffs it says cream cheese. In the instructions it says sour cream….which one ir does it matter?

  • Rochelle says:

    Maria , I have a question . When you eat crab rangoon out, it usually has a sweet flavor , I’m sure they probably put some sugar in it . But could you put a little sweetener in it for the same effect ?