Small Portions Leaving You Crabby?

Mayo-based salads have been a long time favorite of mine. Combining meat, eggs, or any other protein source with vegetables and plenty of creamy dressing is certainly more satisfying than a bowl of plain lettuce. The issue, however, is that the rich dressing we may be mixing generously into our salads can accumulate excess calories. There are two options: reduce the portion size to three bites, or try this…


I have developed quite a love for seafood over the past couple of years, and have continually experimented with various ways to enjoy it. This recipe combines tender lump crab meat with shirataki noodles, fresh vegetables, and a seemingly indulgent dressing to create a delightful blend of wholesome ingredients.



First of all, I must say that there is no shame in using canned seafood. It certainly has its place in many recipes, especially when time-saving and convenience are needed. This salad is a model candidate because it is ideally served cold or at room temperature, so there is no need to fire up the stove. Lump crab meat in particular seems to be well-preserved in canning when it comes to retaining the firm texture and slightly sweet flavor. Additionally, it is a quick and handy source of protein.


When bringing together the meaty crab, crunchy vegetables, and creamy dressing, this salad offers a lovely blend of flavors and textures. Furthermore, shirataki noodles are the perfect gluten-free pasta alternative to include because the glucomannan fiber they are made of is not digested. Therefore, they add volume without calories! Enjoy the salad as is, pile it onto a sandwich, use it as a dip for crackers, or wrap it in lettuce.

I guarantee you will be quite satisfied with the portion size, as the recipe yields a generous 3 cup serving for only 140 calories. If you love crab and lots of it, this one is definitely worth trying…and it is completely okay for you to be shellfish and eat the entire thing yourself (see notes).

Crab-Noodle Salad with Creamy Dressing
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Makes: Approximately 3 cups

Equipment: Medium strainer or colander, kitchen shears or scissors

1/4 cup (160 grams) high-quality lump crab meat
3/4 cup (115 grams) chopped celery
1/2 cup (110 grams) shirataki noodles
1/2 cup (60 grams) chopped onion
1/2 cup (60 grams) chopped bell pepper
2 tablespoons chopped scallions
1/4 cup creamy dressing (find recipe here)
2 teaspoons Dijon mustard
1 tablespoon chopped fresh 
1 teaspoon dried dill
1/4 teaspoon garlic powder
1/2 teaspoon onion powder
1/8 teaspoon freshly ground black pepper
cayenne pepper to taste

Remove excess moisture from the shirataki noodles by dry-frying. Next, place them in a large bowl and snip into small pieces with kitchen shears.

Empty the crab meat into a strainer and rinse thoroughly; press out any excess water to drain (see notes). Add to the bowl with noodles.

Add all remaining ingredients and combine to incorporate dressing. Pile it high and enjoy.


  • VERY IMPORTANT: The nutrition facts listed for this recipe include the amount of sodium for the crab before rinsing and draining. Be sure to rinse thoroughly, as doing so with canned foods has been shown to significantly reduce excess sodium.
  • Please forgive the cheesy shellfish/selfish play on words. I simply could not help myself.

Nutrition Facts:
Per entire recipe — 142 calories (67 from fat); 7g total fat (0g saturated); 103mg cholesterol; 1483mg sodium; 930mg potassium; 33g total carbohydrate (27g dietary fiber, 4g sugar, 6g net carbs); 30g protein; Bonus: Vitamin C (341% daily value); Calcium (44% dv); Iron (57% dv)

Nutritional information provided by 




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