I'm calling these poor man's lobster rolls, although that might be enough to get me banned from New England.
Instead of lobster, I mixed imitation crab with nonfat Greek yogurt, lemon juice, Old Bay, and fresh chives. Then I piled the whole mixture into two 647 rolls.
It is not supposed to replace a real lobster roll. This is the quick, inexpensive version I can throw together when I want a cold seafood roll with solid macros.
Both rolls come out to approximately 400 calories and 40 grams of protein, depending on the brands you use. You also get both rolls as one serving, which makes this a surprisingly filling lunch.
Try These Next
For another quick lunch made with Greek yogurt, try my spicy pickle egg salad.
You may also like this easy chicken shawarma meal prep or my high-protein Mediterranean chicken salad.
Why This Works
Greek yogurt replaces the usual mayonnaise and keeps the imitation crab mixture creamy while adding more protein.
Lemon juice brightens everything up, Old Bay brings the seafood seasoning, and fresh chives or green onions add a little onion flavor without requiring any extra prep.
The 647 rolls help keep the calories down while still making this feel like a real sandwich instead of another bowl of protein and vegetables.
Ingredients
- 8 ounces Trans-Ocean Crab Classic Flake Style imitation crab
- ½ cup nonfat Greek yogurt
- Lemon juice, to taste
- Old Bay seasoning, to taste
- Chopped fresh chives or green onions, to taste
- 2 Schmidt Old Tyme 647 Long Rolls
How to Make Poor Man's Lobster Rolls
Pull or chop the imitation crab into smaller pieces and place it in a mixing bowl.
Add the Greek yogurt, lemon juice, Old Bay, and chopped chives or green onions. Stir until the crab is evenly coated, then taste and adjust the lemon and seasoning as needed.
Divide the mixture between the two rolls, and lunch is done.
A Few Quick Tips
- Pulling the imitation crab into pieces gives the filling more texture than finely chopping it.
- Start lightly with the Old Bay. Imitation crab is already seasoned, and you can always add more.
- Add the lemon juice gradually so the Greek yogurt mixture does not become too loose.
- Assemble the rolls when you are ready to eat so the bread stays soft without becoming soggy.
What Is Imitation Crab?
Imitation crab is a prepared seafood product commonly made with white fish. The Trans-Ocean Crab Classic used here is made with Alaska pollock and a small amount of real crab meat.
Despite the name, it is not necessarily safe for someone with a shellfish allergy. Check the package carefully if food allergies are a concern.
Can I Use Green Onions Instead of Chives?
Yes. Either one works here.
Chives are milder, while green onions bring a little more onion flavor. Use whichever one you already have.
Can I Make the Filling Ahead?
You can mix the seafood filling first and keep it cold until you are ready to eat. Wait to fill the rolls until serving so they do not absorb moisture from the yogurt mixture.
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Final Thoughts
Is this a traditional lobster roll? Absolutely not.
Is imitation crab mixed with Greek yogurt, lemon, Old Bay, and chives a fast lunch with about 40 grams of protein? Yes—and I'm good with calling it a poor man's lobster roll.
Seafood crime or not, I would make it again.
Recipe Card Summary
These easy imitation crab rolls use Greek yogurt, lemon, Old Bay, and fresh chives for a quick, high-protein lunch.
Poor Man's Lobster Rolls (High Protein Lunch)
Ingredients
- 8 ounces Trans-Ocean Crab Classic Flake Style imitation crab
- 0.5 cup nonfat Greek yogurt
- lemon juice to taste
- Old Bay seasoning to taste
- fresh chives chopped, to taste
- 2 Schmidt Old Tyme 647 Long Rolls
Equipment
Method
- Pull or chop the imitation crab into smaller pieces and place it in a mixing bowl.
- Add the Greek yogurt, lemon juice, Old Bay, and chopped chives. Stir until the crab is evenly coated.
- Taste the mixture and adjust the lemon juice and seasoning as needed.
- Divide the imitation crab mixture between the two rolls and serve.
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