A few weeks ago one of my close friends got married! Her adorable favors were Maryland Crab Dip seasoning (obsessed). After living in Philly for two years it’s been a while since I’ve had real deal Maryland crabs or crab dip. So it was time to make some lightened up Maryland crab dip! The jumbo lump crab meat is essentially for those perfect bites. It can get expensive so the artichoke helps fill the gaps.
Crab meat sometimes gets overlooked as a seafood source of protein. While fish and shrimp are arguably more accessible and versatile, crab meat is still a good option! One cup of crab meat contains 24 grams of protein. Crab is also a good source of vitamin B12 with one cup containing 4.5 micrograms. The RDA for vitamin B12 is 2.4 micrograms. Crab meat can be high in sodium so it is advisable to eat it in moderation.
Healthier Maryland Crab Dip
- 8 oz jumbo lump crab meat
- 8 oz artichoke hearts, chopped
- 6 oz light cream cheese, softened
- 3/4 cup nonfat Greek yogurt
- 3/4 cup grated Parmesan cheese
- Juice half a lemon
- 1 tsp Worcestershire sauce
- 1/4 cup green onions, minced
- 2 garlic cloves, minced
- 3 tbsp Old Bay seasoning
Preheat oven to 350 degrees F. In a large mixing bowl, combine softened cream cheese, Greek yogurt and 1/2 cup of Parmesan cheese. Add jumbo lump crab meat, artichoke hearts, lemon juice, Worcestershire sauce, green onion and garlic. Stir to combine. Sprinkle in old bay seasoning and combine. Spray a 1.5 quart baking dish with nonstick cooking spray. Add crab mixture to baking dish and top with 1/4 cup Parmesan cheese. Bake for 30-35 minutes until the top is golden brown and bubbly. Enjoy with bread, crackers or carrots.
Number of servings: 12 | Serving size: 1/2 cup
Calories: 78, total fat: 4 g, total carbohydrates: 3 g, dietary fiber: 1 g, sugars: 2 g, protein: 8 g
Have you ever had Maryland crabs? Tell me below! If not, then you must!