🦀 High-Protein Crab Rangoon Bombs
Makes: 10–12 bombs
Protein: ~10–14g per bomb (depending on size & ingredients)
🧾 Ingredients
High-Protein Filling
- 4 oz reduced-fat cream cheese, softened
- ½ cup nonfat Greek yogurt (key protein swap)
- 1 cup cooked crab meat or imitation crab, finely chopped
(use real crab for higher protein) - ¼ cup low-fat shredded mozzarella (optional but helps structure)
- 2 tbsp green onions, finely chopped
- 1 tbsp soy sauce (low sodium)
- 1 tsp garlic powder
- 1 tsp Worcestershire sauce
- Optional: ½ tsp sesame oil or white pepper
Outer Layer (Choose One)
Option 1 – High-Protein Wonton Style
- 10–12 wonton wrappers
Option 2 – Protein Bombs (No Wrapper)
- Extra shredded mozzarella for rolling
- OR egg white wash + breadcrumbs
🔪 Instructions
1. Make the filling
- In a bowl, mix cream cheese and Greek yogurt until smooth.
- Fold in crab, mozzarella, green onions, soy sauce, garlic powder, and Worcestershire.
- Chill filling 10–15 minutes so it firms up.
2. Form the bombs
🔹 With Wonton Wrappers
- Place 1–1½ tbsp filling in center of wrapper.
- Brush edges with water.
- Fold into a ball and seal tightly.
🔹 No-Wrapper Protein Bombs
- Scoop filling into balls.
- Roll lightly in mozzarella or breadcrumbs.
- Chill 15 minutes to firm.
3. Cook (Best Options)
🔥 Air Fryer (BEST)
- 375°F (190°C)
- Cook 8–10 minutes
- Spray lightly with oil
🔥 Oven
- 400°F (205°C)
- Bake 12–15 minutes, flipping once
(Avoid deep frying if you want to keep protein high & fat lower)
📊 Approx Nutrition (per bomb)
- Calories: ~90–120
- Protein: 10–14g
- Fat: ~4–6g
- Carbs: ~4–6g
🔥 Extra Protein Boost Ideas
- Add blended cottage cheese to filling
- Use all real crab
- Add 1 scoop unflavored protein powder (yes — works!)
- Serve with a Greek-yogurt sweet chili dip
