Can I eat crab legs on keto?

In this article, we will discuss “can I eat crab legs on keto?”, and some nutritional value of crab legs and recipes. 

Can I eat crab legs on keto?

Yes, you can eat crab legs on keto. Crab legs are known to have a great source of healthy fat and protein. Like many kinds of seafood, crab legs are an excellent source of omega-3 fatty acids that lower heart disease risk. 

They are low calorie and low in carbs that help in the weight loss process. It also has selenium which helps in thyroid health.

Why eat crab legs?

Crab legs are a very nutritious food that is so beneficial to health. They are low in carbs which makes them keto-friendly. They contain healthy fat, vitamins, and minerals.

There are many ways to enjoy crab legs from baking to frying or a healthier option is using the air fryer. 

What is the nutritional value of crab legs?

A 1-cup serving of cooked crab contains:

  •  Calories: 97 calories
  •  Protein: 21 grams
  • Fat:  Less than 1 gram
  •  Carbohydrates: 0 grams
  • Fiber:  0 grams
  • Sugar:  0 grams 

Should I buy pre-packed crab legs?

No, you should not. Pre-packed or industrial-made crab legs would have hidden carbs in them. Especially crab sticks that would have been coated with bread crumbs or flour which contains carbs. 

This will get you out of ketosis. So it is best to avoid buying these crab legs, and instead, get crabs and eat them fresh.

How to enjoy crab legs on keto?

  • Add crab legs to salads, it will add an extra taste that makes the salad delicious and satisfying
  • Crabs can be made as a soup or stew
  • Make crab cakes 
  • Use crab legs with keto-friendly vegetables that are steamed to have variety in your dishes.
  • Can be used as an appetizer and dip them in sauces like sour cream, cream cheese, or cheddar cheese.

How can I cook crab legs?

It is quite easy to cook crab legs, in fact, you can boil, steam, grill, or broil them. You have four options to choose from according to your preference. 

You can enjoy them after cooking, or you can store them later in a refrigerator after cooling them down for later use.

How to steam crab legs?

In a medium-sized pot, boil some water on medium heat. Add salt to the water then add your crab legs. Cover with the lid and leave them to steam for about 20 minutes. 

After that uncover the pot and let them steam for another 5 minutes or until they are well cooked.

What are some recipes with crab legs?

There are many recipes which you can make with crab legs. With these recipes, you will still enjoy your food while on the keto diet.

Keto Cajun Seafood Foil Packs

You can find the recipe here.

You will need:

  • crab legs
  • shrimp uncooked
  •  large zucchini
  •  kielbasa sausage
  • Parsley
  • Butter 

Cajun Sheet Pan Crab legs and Veggies

This recipe is so good and packed with nutrients. 

The nutritional value is as follows: 

  • 670 calories
  • 6 grams of carbohydrates
  • 60 grams of protein
  • 33.5 grams of fat
  • 13.5 grams of saturated fat
  • 404 grams of cholesterol
  • 1983 grams of sodium

You will need:

  • ghee or butter for greasing
  • 2 zucchini, halved lengthwise and sliced
  • 3 cups roughly chopped cauliflower (or other vegetables such as green beans or broccoli)
  • 10 Tablespoons butter or ghee, melted, divided
  • 2 tbsp cajun seasoning
  • 1 tbsp minced cloves of garlic
  • 6 ounces Polish sausages or bratwurst, cut into rounds ½ inch thick
  • 2 pounds of crab legs
  • 1/2 lemon
  • Chopped fresh parsley for garnish

How to make it?

  • Preheat the oven to 420 F degrees
  • If you have frozen crab legs thaw them under running water or place them in cold water
  • Rinse them
  • Create bowls using aluminum foil, you can pick the number of plates you desire
  • Chop the kielbasa and zucchini
  • Add meat and zucchini to have the airtight bowls
  • Top with parsley and butter
  • Bake for 30 minutes and enjoy

What are the health benefits of crab legs?

  • Packed with protein that builds muscles
  • Packed with omega-3, B12, and selenium which prevent chronic conditions and improve general health.
  • Improve heart health due to the presence of omega-3 that lower triglycerides that reduce blood clotting
  • Prevent anemia thanks to B12 and folate and make you feel less fatigue and weak
  • According to research, it reduces the risk of dementia and  Alzheimer’s disease due to the high level of omega-3 that is beneficial to the brain.

Conclusion

In this article, we discussed “can I eat crab legs on keto?”, and some nutritional value of crab legs and recipes.

References 

Are Crab Legs Keto? (ostrali.com)

Cajun Seafood Foils — Low Carb Quick

Are Crab Legs Keto? (ostrali.com)

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.