Crab Fries

These healthy Crab Fries are made with baked fries, and are loaded with crab meat, a little cheese, and a garlic yogurt sauce.

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Healthy Crab Fries

Alright guys– let’s talk crab.  Crab fries, to be precise.  As someone who did not grow up in “crabbing country,” I’d never heard of crab fries before.  For a few precious moments, I thought I’d come up with a unique, delicious idea– and then I realized that no, my idea was NOT unique, and crab fries are in fact, already “a thing.”

Pretty quickly, though, I also realized that it didn’t matter if I wasn’t the first one to invent crab fries, because they ARE delicious, and the world NEEDS more crab fries!  (NEEDS THEM!  You hear?!)

If you’re already a fan of crab fries, this lighter version is the perfect way for you to eat EVEN MORE crab fries!  And if you, like me, are new to the world of crab fries– go ahead and get excited!  These Healthy Crab Fries are loaded with Dungeness crab meat, a creamy yogurt sauce, and yes– yes, a little cheese.

Healthy Crab Fries

What Kind of Crab Should I Buy?

To make these fries, you need (obviously) to get some crab meat.  I recommend fresh or frozen Dungeness crab for these, even though it’s a little bit of work to get the crab legs out of the shell.

If you’re worried about putting a high-quality ingredient on fries, don’t be.  All the ingredients compliment the crab, and you can CLEARLY taste the crab meat.

Need Help?  If you use fresh crab, and need help steaming or shelling the crab, check out this Dungeness Crab Recipe where I explain how to do it in detail with photos!

If Dungeness crab isn’t an option, you can sub other fresh or frozen crab meat.  (Blue crab meat would be a great alternative.)

Can I Use Canned Crab Meat?

Yes!  But– If you have to go with canned crab meat, try to avoid any $1 canned crab meat– you get what you pay for!  Look for cans that label the type of crab used, or cans marked lump crab meat.

Want more canned fish tips? Check out this Ultimate Guide to Canned Fish.

How to Get Crispy Baked Fries

Have you tried baking your french fries before?  I make baked sweet potato fries on a pretty regular basis (because they’re AMAZING), but I was a little intimidated by all of the advice I’d read on baking regular, plain ol’ French fries.

Some people say to soak them in cold water for hours (not gonna happen!), some say to soak them in cold water for 20-30 minutes (my cravings for fries can’t take all this waiting!), and then I saw some “fry advice” from the blog Alexandra Cooks.  She was following advice from America’s Test Kitchen to soak the fries for about 10 minutes in hot tap water, and promised the crispiest fries EVER.

And well– she was right.  That tip totally works!  So that’s how I make my fries now– I soak them in hot water for just a few minutes, and bake them.  Voila’— crispy baked fries!

Can I Swap Regular Fried Fries for the Baked Ones?

Of course you can.  If you happen to have a deep fryer at home, feel free to make your fries however you want.  If you bought pre-cut frozen fries– you can use those too.

Just don’t forget to sprinkle the Old Bay seasoning on your fries– either after you fry them, or before you bake them.

Making Healthy Crab Fries

This is the fun part– turning the fries into magic Healthy Crab Fries!  Take your fries (whether you’ve baked them or deep fried them), and grate some fresh cheese over the top.  Then, broil them until the cheese melts.

Finally, add the crab meat on top of the cheese, drizzle some of the easy yogurt sauce on top, and finish everything off with some fresh chives.  Go ahead and dig in right away!  (And then go tell all your friends to MAKE CRAB FRIES!)

Shopping Tip: I use this olive oil on my fries.

Healthy Crab Fries

Want more CRAB recipe ideas?  Try these:

• Crab Louie Salad with King Crab
• Dungeness Crab Recipe: Eggs Benedict
• King Crab Recipe: Crab Salad with Creamy Avocado Dressing

Want more GAME DAY + TAPAS recipe ideas?  Try these:

• Mini Tacos with Shrimp + Pineapple
• Cajun Shrimp + Grits Appetizer
• Shrimp Cocktail

5 from 11 votes

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Crab Fries

These healthy Crab Fries are made with baked fries, and are loaded with crab meat, a little cheese, and a garlic yogurt sauce.

Recipe is easily doubled or tripled for a crowd.  

Technically makes 4 servings.  Makes 2 generous servings.

Course Appetizer

Cuisine American

Prep Time 5 minutes

Cook Time 20 minutes

Total Time 25 minutes

Servings 4 people

Calories 243 kcal

Author Champagne Tastes

Ingredients

Crab Fries:

• 6 oz Dungeness crab legs (~3 crab legs), steamed and removed from shell
• 2 large Russet (baking) potatoes
• 2 tsp Old Bay seasoning
• 2 tsp salt
• 1 TB olive oil, plus more to brush foil (use cooking spray for foil if you prefer)
• 2 oz fresh mozzarella (use more if desired)
• 2 oz queso fresco (use more if desired)
• 1/4 cup fresh chives, diced (or substitute green onion)

Garlic Yogurt Sauce:

• 1 cup plain yogurt
• 2 garlic cloves, finely diced
• 1/2 tsp salt
• 1/2 tsp Old Bay seasoning
• juice from 1/2 lemon

Instructions

1. Preheat the oven to 475ºF.

2. Cut the potatoes into long slices, about 1/4" wide and deep.  Soak potatoes in a large bowl of very hot tap water for about 10 minutes.  Drain water, and dry off the fries.

3. Toss the fries with olive oil, salt, and Old Bay.  Line a baking sheet with aluminum foil , and brush the foil with a little more oil.  Cover fries loosely with another sheet of foil.

4. Bake fries for 5 minutes, and remove the top sheet of foil.  Turn fries with a spatula, and then bake 10-15 more minutes uncovered.  (Bake time will depend on how crispy you want your fries.)

5. Remove fries from the oven, turn on the broiler.  Grate cheese on top of fries, and broil about 2 minutes, or until the cheese is melted.

6. Remove fries from the oven, and transfer to a serving dish.  Add crab meat and chives.

7. Mix together all the ingredients for the yogurt sauce, and serve on the side or drizzled over the fries.

Recipe Notes

Cook Time:  Keep in mind that the cook time DOES NOT include steaming or shelling the crab.  Crab can be prepared 1-2 days ahead of time and refrigerated.

Recipe Adaptions: 

• Substitute 1 can of high-quality crab meat for the Dungeness crab legs.
• Use "fried fries" instead of baked.  Add the Old Bay seasoning after you fry the potatoes.

Nutrition Facts

Crab Fries

Amount Per Serving

Calories 243 Calories from Fat 108

% Daily Value*

Total Fat 12g 18%

Saturated Fat 5g 25%

Cholesterol 28mg 9%

Potassium 568mg 16%

Total Carbohydrates 24g 8%

Dietary Fiber 1g 4%

Sugars 4g

Protein 10g 20%

Vitamin A 8%

Vitamin C 10.1%

Calcium 25%

Iron 7.3%

* Percent Daily Values are based on a 2000 calorie diet.