Poor Man’s Lobster Rolls (High Protein Lunch)

Poor Man’s Lobster Rolls (High Protein Lunch)

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These easy imitation crab rolls use Greek yogurt, lemon, Old Bay, and fresh chives for a quick, high-protein lunch.

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Prep Time 5

Total Time 5

Servings: 1 serving (2 rolls)

Course: Lunch

Cuisine: American

Calories: 400

Ingredients Equipment Method Nutrition Notes

Ingredients

Poor Man’s Lobster Rolls

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

Mixing Bowl

Digital Scale

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.

Nutrition

Calories: 400kcalCarbohydrates: 60gProtein: 40gFat: 3g

Notes

Poor Man's Lobster Rolls Tips & Expert Strategy

TEXTURE WARNING: Pulling the imitation crab apart by hand creates a much better, flaky texture than simply chopping it into cubes with a knife.

SUBSTITUTION WARNING: Swapping the Greek yogurt for standard mayonnaise will make the rolls taste more authentic, but it will significantly increase the fat and calories while lowering the total protein.

STORAGE TIP: The filling is actually better later because the Old Bay and lemon have time to meld. Keep it in the fridge for up to 3 days, but do not assemble the rolls until you are ready to eat.

SERVING TIP: Serve the rolls immediately after stuffing them to ensure the bread stays soft and doesn't get soggy from the cold dressing.

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