
Crab Stuffed Mushrooms
Crab Stuffed Mushrooms deliver 6g protein and 130 calories per serving, making them a low-calorie option for cutting phases or side plates. Yields 15 servings from quick stovetop prep, letting you batch-make appetizers that stay within your daily calorie envelope while adding volume to meals.
Ingredients
- •Mushrooms, White, Sliced
- •Crab, Lump(240g)
- •Bread Crumbs, Panko, Dry(120g)
- •Parmesan Cheese(80g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Mayonnaise, Regular(80g)
- •Cream Cheese(80g)
Standard block cream cheese. Neufchatel (1/3 less fat) is a good swap.
- •Green Onion (Scallion)(80g)
- •Garlic
- •Parsley, Fresh(15g)
- •Oregano, Dried(1g)
- •1/4 teaspoon kosher salt
- •1/8 teaspoon black pepper (freshly ground)
- •Olive oil(8g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
Instructions
- 1Wipe the mushrooms clean with a damp paper towel, remove the stems, and scoop out the gills; discard. Arrange the mushroom caps gill-side up on a large skillet or shallow pan.
- 2Mince the fresh garlic and chop the green onions and parsley. In a large bowl, combine the lump crab, panko bread crumbs, grated Parmesan, mayonnaise, cream cheese, minced garlic, green onions, parsley, oregano, salt, and pepper until evenly mixed.
- 3Divide the crab mixture evenly among the mushroom caps, mounding about 1–1½ tablespoons into each cap.
- 4In a small bowl, combine the remaining panko bread crumbs with olive oil until the crumbs are evenly coated and resemble wet sand. Sprinkle the panko mixture over the top of each stuffed mushroom.
- 5Heat olive oil in the skillet over medium-high heat. Once shimmering, carefully arrange the stuffed mushrooms gill-side down in the pan (work in batches if needed to avoid crowding). Cook 4–5 minutes until the bottoms are golden brown and the mushrooms release their moisture.
- 6Flip the mushrooms gill-side up, reduce heat to medium, cover loosely with foil, and cook 5–7 minutes until the mushrooms are tender and the crab filling is heated through (internal temp reaches 165°F in the center of each cap).
- 7Remove the foil and increase heat to medium-high. Cook uncovered for 1–2 minutes more until the panko topping is golden brown and crispy.
- 8Transfer the stuffed mushrooms to airtight containers in batches of 5, allowing them to cool to room temperature before sealing and refrigerating for up to 4 days.
Nutrition — Per Serving
130
calories
6g
protein
8g
fat
- Carbohydrates
- 7g
- Saturated fat
- 2.7g
- Sodium
- 254 mg
- Dietary fiber
- 0.6g
15 servings per batch · ~47g each
Macro data sourced from USDA FoodData Central
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How much protein does Crab Stuffed Mushrooms have per serving?
Each serving delivers only 6g of protein and 130 calories, making this a low-protein appetizer option. With 8g fat and 7g carbs per serving, this works best as a starter rather than a macro-focused meal.
How long does Crab Stuffed Mushrooms take to prepare?
This is a quick prep recipe on the stovetop that yields 15 servings per batch. The high serving count makes it efficient for meal prep or preparing appetizers for multiple people at once.
Is Crab Stuffed Mushrooms good for fat loss?
At only 130 calories per serving, crab stuffed mushrooms are an excellent low-calorie appetizer for fat loss phases. However, pair this with a protein source since 6g protein per serving won't meaningfully contribute to daily macro targets on its own.
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