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Protein Sparing Bread Crab Rangoon

Protein Sparing Bread Crab Rangoon

My PSMF Bread Crab Rangoon is an awesome appetizer to make ahead for an upcoming party!

I made the protein sparing bread 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.

What’s not to love about a keto crab rangoon???


Protein Sparing Bread Crab Rangoon

Maria Emmerich
Course Appetizer, Bread, Dairy Free, Fish and Seafood, Nut Free, Side Dish
Cuisine American, Asian
Servings 12
Calories 179




  • 1 8 ounce cream cheese or Kite Hill dairy free cream cheese
  • 1 6 ounce canned crab drained and flaked
  • 2 green onions thinly sliced
  • 1 teaspoon fresh ginger finely grated
  • 1/2 teaspoon tamari sauce (wheat free soy sauce)
  • 1 clove garlic minced


  • Preheat oven to 375 degrees. Separate the eggs and reserve the yolks for another recipe such as my easy keto ice cream.
  • In a large bowl, whip egg whites, allulose (NOTE: if using cream cheese, add later), salt and cream of tartar until VERY stiff. Then add the protein powder and stir well to combine. Gently stir in the softened cream cheese if using.
  • 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.
  • To make the filling, combine garlic, cream cheese, crab, green onions, ginger, and Tamari sauce in a bowl. Fill into protein sparing bread puffs.
  • To prevent puffs from getting soggy, fill the day you plan on eating.


Calories: 179 | Fat: 13g | Protein: 10g | Carbohydrates: 2g | Fiber: 0g | P:E Ratio: 0.7

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

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crab rangoon

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 ?

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