Lean Protein

Quick Crab Salad


Crab salad for lunch, snack or dinner for the home cook

Maybe it’s because I was at one with the ocean yesterday during my surf debut, or it’s because I was desperate for some protein in my  3:00pm Mini-Meal. Either way, I found a can of crab meat in our pantry.  It called to me.  With a pinch of this and a pinch of that I made a quick, yummy, healthy protein packed mini-meal.  Not to crabby, I mean shabby.


Quick Crab Salad:

serves 1 or 2

  • 6 oz can Crab Meat, drained
  • 4 Tbs Light Sour Cream or non fat Greek Yogurt
  • A pinch of the following:
  • Black Pepper
  • Garlic Salt
  • Smoked Paprika This is my favorite recent spice addition.  There  is the “sweet” version (not spicy) or “hot” version.  You can use one or a combination of both.  The addition of this paprika adds so much flavor dimension to your savory recipes.  I found mine at Whole Foods,  you can also visit the link provided above.

A few pinches fresh, chopped Cilantro or Italian Parsley

  1. Drain crab meat.  Mix with all of the above ingredients.
  2. Garnish with some extra chopped Cilantro or Parsley


M&R landsurfing 023

Fresh Variations:

  • Eat as is, or…….
  • Use as a topping on Ryvita Crispbread or on Suzies Crispy Kamut, Spelt or Rice Cakes
  • Toast some Ezekiel bread, add a slice of cheese, a few spoonfuls of crab salad, toss in the toaster oven and make a Crab Melt sandwich.
  • Finely chop some Celery and Carrots and toss in.
  • Add some Capers for a salty twist.

For a Full Meal:

  • Use as a protein packed topping on your favorite Mixed Green Salad!  You can toss your Salad with some Vinaigrette or some Olive Oil, a twist of Lemon and some Cracked Pepper.
  • Add in a side of my Orzo with Basil and Zucchini or Grilled Potato Wedges
  • Toss with some warm Whole Wheat Pasta, top with grated Parmesan Cheese.  Add a side of steamed Broccoli, or your favorite Veggie.

~ Marla Meridith

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5 thoughts on “Quick Crab Salad

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