By Julia Blankenship
Healthier Crab Rangoon
It keeps the creamy filling while using better ingredients, and you can bake or air fry instead of deep frying
Updated at: Mon, 13 Jul 2026 02:51:52 GMT
Nutrition balance score
Unbalanced
Glycemic Index
55
Moderate
Glycemic Load
14
Moderate
Nutrition per serving
Calories295.3 kcal (15%)
Total Fat14.1 g (20%)
Carbs24.8 g (10%)
Sugars1.9 g (2%)
Protein16.3 g (33%)
Sodium625.2 mg (31%)
Fiber0.7 g (3%)
% Daily Values based on a 2,000 calorie diet
Ingredients
5 servings
8 ozlump crab meat
fresh or canned, drained
8 ozdairy free cream cheese
such as, or Miyoko’s if you need dairy free
2green onions
finely sliced
1 clovegarlic
minced, your Spice World minced garlic works great
1 tspWorcestershire sauce
½ tspsoy sauce
or coconut aminos
½ tspsesame oil
¼ tspblack pepper
20wonton wrappers
Avocado oil spray
or olive oil spray
Instructions
Step 1
1. Preheat your oven to 400°F or your air fryer to 375°F.
Step 2
2. Mix the crab, cream cheese, green onions, garlic, Worcestershire, soy sauce, sesame oil, and pepper until combined.
Step 3
3. Place about 1 teaspoon of filling in the center of each wonton wrapper.
Step 4
4. Moisten the edges with water and fold into your favorite shape, pressing well to seal.
Step 5
5. Lightly spray with avocado oil.
Step 6
6. Bake for 12 to 15 minutes or air fry for 7 to 9 minutes until golden and crispy.
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