Baked Crab Rangoon

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Prep time: 15 minutes
Cook time: 10-12 minutes
Yield: 9 to 10 servings
Serving size: 4 crab rangoon and 1 scant tablespoon of sauce


1 egg
8 ounces white lump crab meat
4 ounces fat-free cream cheese
2 tablespoons plain, non-fat Greek yogurt
2 teaspoons less-sodium soy sauce
1 teaspoon garlic powder
2 green onions, thinly sliced
38 (4-inch) wonton wrappers
½ cup sweet chili sauce
2 tablespoons yellow mustard
1 tablespoon low-sodium soy sauce
1 teaspoon sriracha hot sauce



  • Preheat the oven to 375°F and line 2 baking sheets with parchment paper or a silicone baking mat.
  • Crack the egg in a small bowl and add 2 tablespoons of water. Whisk together to make an egg wash.
  • In a large mixing bowl, break up the crab meat with a fork, then add the cream cheese, yogurt, soy sauce, garlic powder and onions. Mix together until incorporated.
  • Lay the wonton wrappers out on the baking sheets and egg wash the edges. Spoon ½ tablespoon of the mixture into each wonton wrapper.
  • To seal the wrapper, fold each wonton in half diagonally to make a triangle and gently press the edges together to adhere to each other with the egg wash.
  • Bake until the wonton edges are golden and the filling is heated through, 10-12 minutes.
  • To make the sauce: Mix all ingredients together in a small mixing bowl. The sauce can be served at room temperature or heated.
  • To heat, warm the sauce in a small nonstick saucepan on low heat for 5 minutes until warm. Serve each serving of crab rangoon with a scant tablespoon of the dipping sauce.
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Nutrition Information
Per Serving: (4 crab rangoon and 1 scant tablespoon of sauce)
Calories: 153
Calories from fat: 8
Fat: 1g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 693mg
Carbohydrates: 28g
Fiber: 0g
Sugar: 8g
Protein: 8g
SmartPoints: 5