Free Printable: Low Carb & Keto Food List
- How To Make Keto Crab Rangoon
- Frequently Asked Questions
- More Keto Crab Recipes
- Tools I Use For This Recipe
- Keto Crab Rangoon Recipe card
- Recipe Reviews
Oh yes, I did! Keto crab rangoon is here and it might just become your newest favorite keto appetizer (especially if you love dishes like keto crab cakes and hot crab dip )! But, it’s also delicious as a side dish to Asian recipes like chicken stir fry or almond chicken . This low carb crab rangoon recipe has a golden brown keto wonton wrapper that surrounds a flavorful, creamy, and crab-y filling. I even included a sugar-free sweet & sour sauce to go with it. And, each serving of 3 pieces has just 7.6 grams net carbs total, which includes 2 tablespons of sauce, or they are 1.7g net carbs each without sauce!
The dough for this keto rangoon is actually the same as my keto ravioli recipe . But because we fry it instead of boiling in water, the texture comes out quite different – crispy on the outside instead of soft.
This recipe is made in partnership with my friends at La Terra Fina and their delicious sriracha three cheese dip . While traditional rangoon is made with cream cheese, we’re using the dip for the main filling ingredient in this version, because it adds so much more flavor and is easier than adding more ingredients to the filling. This filling comes together super fast, with just 4 ingredients!
Some spicy foods just blast your mouth with heat before you can really taste them. What I love about this sriracha three cheese dip from La Terra Fina is that it balances the heat perfectly with creamy cheese, making it easy to add to recipes without overpowering the other ingredients. The creamy texture pairs wonderfully with this crispy keto crab rangoon, but also adds instant flair to everything from pork rinds to tacos.
If you’re going to use a ready-made dip for a recipe, it has to be high-quality — that’s why I went with this sriracha flavor from La Terra Fina. With so much flavor packed into the dip itself, this mouthwatering crab rangoon filling doesn’t need much else, and still tastes better than takeout!
Oh, and the best part about this sriracha three cheese dip? It’s made with fresh ingredients I can pronounce (along with no artificial colors, flavors, or preservatives), and only clocks in at 2 grams of net carbs per serving.
Dip doesn’t get any better than this. Find a store near you here to find out where to get this delicious dip!
How To Make Keto Crab Rangoon
Let’s make this low carb crab rangoon!
Make keto wonton dough:
- Pulse. In a food processor, pulse blanched almond flour and egg.
- Melt. Use the microwave or a double boiler on the stove to melt mozzarella, until gooey and easy to stir. Add to the food processor.
- Process. A dough will form. Sprinkle xanthan gum over dough and process again until incorporated.
- Chill. Form the dough into a ball and place in the fridge to make it less sticky and easier to work with.
Make the Rangoon filling:
- Mix crab filling. In a medium bowl, stir together La Terra Fina dip , green onions and coconut aminos. Fold in crab meat.
Assemble cheesy keto crab rangoon:
- Roll. Place dough between two sheet sof parchment paper and roll out into a square, about 1/8 inch thick and about 12 1/2 inches on each side.
- Cut. Use a pizza wheel to cut the dough into a grid of squares, 5 top to bottom and 5 across.
- Fill. Use an extra small cookie scoop to scoop filling in rows onto each square, leaving an empty border along the edges, so you can seal the wontons. Fold the corner of each square over the opposite corner and seal the edges, forming a triangle.
- Fry. Heat oil in a large skillet. Working in batches, cook crab rangoon in a single layer, covered, on each side to brown.
TIP: Be sure to keep heat at medium or medium-low and cover with a lid. If it’s too hot or uncovered, the outside will brown before the dough cooks through.
Make sweet & sour sauce:
To make the sauce, stir together sugar-free ketchup , coconut aminos, apple cider vinegar, brown monk fruit sugar , sea salt, and xanthan gum. Heat until thickened.
TIP: You can add more vinegar or sweetener to your liking , if you want it more sweet or more sour.
Serve:
Let the keto wontons cool for a few minutes, which will help them crisp up a bit more. Then, serve with sweet and sour sauce!
- Why is my dough sticky? Fathead dough can get sticky depending on the temperature in your kitchen. In this recipe, we chill it to reduce that problem, but if it persists, you can also oil your hands and/or the parchment paper. You can find more tips about working with fathead dough in my keto pizza post and in my Easy Keto Cookbook , which has a complete guide on it.
- Why didn’t my dough cook through? This can happen if your stovetop temperature is too high, not giving the pieces enough time to cook through before the outside is done.
- Are low carb wontons as crispy as regular wontons? No, not quite. This dough is not the same as regular wonton dough. However, they do still crisp up nicely on the edges and at the browned parts, and definitely have the flavor of crab rangoon.
- Can you fold them differently? Probably not. We fold these keto wontons samosa-style, because the flat shape ensures lots of pan contact and helps them cook through. Other shapes tend to not cook through as well. You could attempt frying them in a deeper layer of oil to help with this, but in my experience it didn’t work as well.
- Can you use a different sauce? Sure! These are actually yummy enough to even skip the sauce. You could also try a spicy mayo recipe , spicy mustard, or pretty much any other sauce you like. Just watch out for traditional Asian sauces that are often loaded with sugar.
- Can you use coconut flour? Possibly, but I haven’t tried it. You can try replacing the 1 1/2 cups almond flour with 1/2 cup coconut flour instead. You’ll end up with less dough (meaning the amount of filling will be more than you need for that amount of dough), but the dough ratio will be close to what we need for the keto wontons to turn out right.
- Is crab rangoon keto? Is it gluten-free? No, traditional crab rangoon is made with a wheat-based wonton wrapper, which is not keto or gluten-free. In this low carb crab rangoon recipe, we’re skipping the wonton wrappers and making our own almond flour version, which makes it low carb, keto and gluten-free. They have 7.3g net carbs per serving (3 pieces + 2 tbsp sauce), or 1.7g net carbs each not including the sauce!
- Is crab rangoon vegetarian? No, crab rangoon is not vegetarian, as it’s made with crab meat. You could skip the crab if you wanted a vegetarian version, and just add a bit more sriracha dip in its place.
More Keto Crab Recipes
- Keto Crab Cakes – Just 10 simple ingredients to make and you’ll be enjoying these flavorful crab cakes (no fillers here!) in 30 minutes.
- Cold Crab Dip – This easy crab meat dip is ready in 5 minutes. Scoop it up with almond flour crackers, mini bell peppers, or cucumber slices.
- Crab Stuffed Salmon – This recipe looks fancy and tastes delicious, but is quick and easy to make.
Tools I Use For This Recipe
- Food Processor – This processor is a MUST for fathead pizza , fathead bagels , fathead cinnamon rolls … okay, anything fathead. I use it all the time and it never quits.
- Rolling Pin – This one helps keep the dough cool and easy to work with.
- Extra Small Cookie Scoop – This extra small scoop ensures that each wonton has the perfect amount of filling – and so that you’re able to seal the sides.
- Large Skillet – This one is a great size to fry a lot of keto wontons in one layer.
- Splatter Guard – Keep any oil splatters inside the pan while making low carb crab rangoon.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
Filling:
- 1/2 cup La Terra Fina Sriracha 3-Cheese Dip ▢
- 3 tbsp Green onions (sliced) ▢
- 2 tsp Coconut aminos ▢
- 3 oz Lump crab meat ▢
Keto dough:
- 3 cups Mozzarella cheese (shredded) ▢
- 1 1/2 cup Wholesome Yum Blanched Almond Flour ▢
- 2 large Eggs ▢
- 1/2 tsp Xanthan gum ▢
Assembly:
- 1/4 cup Avocado oil ▢
Sweet & sour sauce (optional):
- 1/2 cup Sugar-free ketchup ▢
- 2 tbsp Coconut aminos ▢
- 2 tbsp Apple cider vinegar ▢
- 1/4 cup Besti Brown Monk Fruit Allulose Blend ▢
- 1/4 tsp Sea salt (to taste) ▢
- 1/8 tsp Xanthan gum ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
Make keto wonton dough:
- Make the dough for the wrappers. In a food processor , pulse the almond flour and egg, until uniform.
- In a medium bowl in the microwave, or a double boiler on the stovetop, melt the mozzarella cheese, until smooth.
- Add the melted mozzarella to the food processor. Process until a uniform dough forms.
- Sprinkle the xanthan gum over the dough. Process until well incorporated.
- If the keto wonton dough is sticky, form into a ball and refrigerate for at least 20 minutes , or until no longer sticky.
Make filling:
- In a medium bowl, stir together the La Terra Fina dip , green onions and coconut aminos.
- Gently fold in the lump crab meat.
Assembly:
- Place the ball of dough between 2 pieces of parchment paper. Flatten into a disc, then roll out into a thin square, 1/8 inch thick and about 12.5 inches on each side.
- Use a pizza wheel or knife to cut the rectangle into a grid of squares, 5 top to bottom and 5 across, so that each square is about 2.5x2.5 inches.
- Use an extra small cookie scoop like this to scoop filling in rows onto each square, off center, leaving an empty border along the edge of the rectangle and also between pieces. Fold the corner of each square over the opposite corner and seal the edges, forming a triangle. Repeat with all the crab rangoon pieces.
Cook crab rangoon:
- Heat oil in a large skillet over medium heat for 2-3 minutes , until shimmering.
- Working in batches, add the crab rangoon in a single layer without touching. Cover and cook for 2-3 minutes , until golden on the bottom. Flip and repeat on the other side. Transfer to paper towels to drain. Repeat with the remaining pieces.
Sweet & sour sauce:
- In a small saucepan, combine all sauce ingredients. Bring to a simmer, then reduce heat and simmer for 2-3 minutes , until thickened.
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Maya’s Recipe Notes
Serving size: ~3 pieces + 2 tbsp sauce
- Store: Pop leftovers in the fridge for 3–5 days.
- Meal Prep: These are great hot or cold. Prep the sauce, dough, and filling ahead—just roll, assemble, and cook when you’re ready.
- Reheat: Best reheated in a pan for crispy results. Oven or microwave works too, but they’ll be softer—more like pierogis.
- Freeze: Freeze in a single layer first, then move to a freezer bag. Keeps for 2–3 months.
- Note on nutrition info: The nutrition info includes half of the oil used for frying, because half of it is left behind in the pan and not consumed. Sauce is included. Wontons alone have 1.7g net carbs each, or 5.2g per serving of 3 pieces.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Keto Crab Rangoon Recipe
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
Keto Crab Rangoon
This incredible keto crab rangoon recipe features a healthy almond flour wonton wrapper, a creamy low carb crab rangoon filling, and sweet & sour sauce for dipping.
Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-crab-rangoon/
Ingredients
Filling:
- 1/2 cup La Terra Fina Sriracha 3-Cheese Dip
- 3 tbsp Green onions (sliced)
- 2 tsp Coconut aminos
- 3 oz Lump crab meat
Keto dough:
- 3 cups Mozzarella cheese (shredded)
- 1 1/2 cup Wholesome Yum Blanched Almond Flour
- 2 large Eggs
- 1/2 tsp Xanthan gum
Assembly:
- 1/4 cup Avocado oil
Sweet & sour sauce (optional):
- 1/2 cup Sugar-free ketchup
- 2 tbsp Coconut aminos
- 2 tbsp Apple cider vinegar
- 1/4 cup Besti Brown Monk Fruit Allulose Blend
- 1/4 tsp Sea salt (to taste)
- 1/8 tsp Xanthan gum
Instructions
Make keto wonton dough:
- Make the dough for the wrappers. In a food processor , pulse the almond flour and egg, until uniform.
- In a medium bowl in the microwave, or a double boiler on the stovetop, melt the mozzarella cheese, until smooth.
- Add the melted mozzarella to the food processor. Process until a uniform dough forms.
- Sprinkle the xanthan gum over the dough. Process until well incorporated.
- If the keto wonton dough is sticky, form into a ball and refrigerate for at least 20 minutes , or until no longer sticky.
Make filling:
- In a medium bowl, stir together the La Terra Fina dip , green onions and coconut aminos.
- Gently fold in the lump crab meat.
Assembly:
- Place the ball of dough between 2 pieces of parchment paper. Flatten into a disc, then roll out into a thin square, 1/8 inch thick and about 12.5 inches on each side.
- Use a pizza wheel or knife to cut the rectangle into a grid of squares, 5 top to bottom and 5 across, so that each square is about 2.5x2.5 inches.
- Use an extra small cookie scoop like this to scoop filling in rows onto each square, off center, leaving an empty border along the edge of the rectangle and also between pieces. Fold the corner of each square over the opposite corner and seal the edges, forming a triangle. Repeat with all the crab rangoon pieces.
Cook crab rangoon:
- Heat oil in a large skillet over medium heat for 2-3 minutes , until shimmering.
- Working in batches, add the crab rangoon in a single layer without touching. Cover and cook for 2-3 minutes , until golden on the bottom. Flip and repeat on the other side. Transfer to paper towels to drain. Repeat with the remaining pieces.
Sweet & sour sauce:
- In a small saucepan, combine all sauce ingredients. Bring to a simmer, then reduce heat and simmer for 2-3 minutes , until thickened.
Maya’s Recipe Notes
Serving size: ~3 pieces + 2 tbsp sauce
- Store: Pop leftovers in the fridge for 3–5 days.
- Meal Prep: These are great hot or cold. Prep the sauce, dough, and filling ahead—just roll, assemble, and cook when you’re ready.
- Reheat: Best reheated in a pan for crispy results. Oven or microwave works too, but they’ll be softer—more like pierogis.
- Freeze: Freeze in a single layer first, then move to a freezer bag. Keeps for 2–3 months.
- Note on nutrition info: The nutrition info includes half of the oil used for frying, because half of it is left behind in the pan and not consumed. Sauce is included. Wontons alone have 1.7g net carbs each, or 5.2g per serving of 3 pieces.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
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