Low-FODMAP & Gluten-free Oven Baked Maryland Crab Cakes

Low-FODMAP Maryland Crab Cakes.  An indulgence that you will be proud to serve at any party.  Enjoy these as an appetizer, or a main meal.  They are rich, flavorful, and baked, not fried, so they are actually quite healthy. 

I love low-FODMAP Crab Cakes, since they are simple to put together, but make me feel like a professional chef.  So impressive.

Crab is naturally low in FODMAPs, since it only contains protein. However, be aware that canned varieties could have added fillers, so check your labels if selecting from a can.  Also, the better quality the crab, the better your cakes will taste.  Many restaurants use a mix of claw and jumbo crab, or combine canned salmon, or other fish in the cakes.  This helps with cost, but is less decadent and tasty.

I tend to splurge, since I don’t prepare this meal often.  But I still used some ‘special’ crab meat mixed with the ‘jumbo lump’ crab meat. Spending $35 for 1/2 pound of crab was a little hefty for my budget too!

Experiment with your preferences and desired cost, and feel free to add some other fish (like cod, or tilapia) if needed.  They should still be delicious.

Dr. Rachel’s Notes:

Types of crab meat vary.  The crab you will find in the supermarket for this recipe is blue crab, not snow crab, king crab, Dungeness crab or stone crab.  I suggest the options sold in the refrigerated seafood section, that are ‘fresh’ not frozen, as opposed to the canned options.

These are the varieties you may note at the store:

  • Claw– Claw meat is dark meat that comes from the crab claws.  It is stringier, and less rich
  • Special– “Special” crab meat refers to smaller pieces from the little crevices or the “special” sections of the crab. May work with the cakes, but often the selection for dips
  • Backfin– These are larger lumps from the backs of the crab shells, the meat is better quality, and can work well in this recipe 
  • Lump-From the body of the crab, but smaller than jumbo lump
  • Jumbo lump– The best option, but most costly.  This is the largest chunks.  They taste great plain, and are very moist and succulent

For more low-FODMAP Seafood Recipes, check out my low-FODMAP Best Seafood Recipe Collection. Or see some other great Summertime Recipes here!

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Or over 500 more low-FODMAP recipes on the blog.  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

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Low-FODMAP & Gluten-free Oven Baked Maryland Crab Cakes

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Rich, succulent and absolutely delicious.  Baked Low-FODMAP Maryland Crab Cakes are the perfect gourmet meal or appetizer for any party! Gluten-free, Dairy-free, and IBS-friendly.

  • Author: Dr. Rachel Pauls
  • Prep Time: 10M
  • Cook Time: 15M + chilling
  • Total Time: 55M
  • Yield: 4 servings 1x
  • Category: entree, appetizer
  • Cuisine: American
  • Diet: Gluten Free

Ingredients

Scale
  • 1 large egg
  • 1/4 cup (60g) mayonnaise*
  • 1 tablespoon chopped fresh parsley*
  • 2 scallions, green tips only*
  • 1/2 stalk celery, minced*
  • 2 teaspoons Dijon mustard
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon copycat low-FODMAP seafood seasoning *
  • 1 teaspoon fresh squeezed lemon juice, plus sliced lemons for serving
  • 1/8 teaspoon salt
  • 1 pound fresh lump crab meat, shells removed*
  • 2/3 cup gluten-free, low-FODMAP bread crumbs*
  • Optional: 2 tablespoons melted unsalted butter, olive oil, or garlic-infused oil*

Instructions

  • In a large bowl, mix together the egg, mayonnaise, parsley, scallions, celery, Dijon mustard, Worcestershire sauce, low-FODMAP seafood seasoning, lemon juice, and salt
  • Add the crab meat, then bread crumbs and gently fold the ingredients together, without breaking the crab chunks much
  • Cover bowl and refrigerate for 30 minutes to overnight (I did overnight).  If you like to scoop your balls at this point, you may place them on a baking sheet, cover and chill them instead
  • When ready to bake, preheat your oven to 450°F (232°C) and place rack in the center, or preheat air fryer to 400F
  • Generously grease a rimmed baking sheet with nonstick spray or line with a silicone baking mat, or line your air fryer with parchment liners
  • Using a 1/2 cup size measuring cup, portion the crab cake mixture on the baking sheet, or in the air fryer basket. You should have 6 large cakes.  Don’t press them out much, but use your fingers to keep them formed and flatten slightly on top
  • Brush or spray with the melted butter or infused oil
  • Bake or air fry for 12-14 minutes or until lightly browned around the edges and on top.  Since ovens vary, watch yours to make sure they don’t overbake.  For a crispy exterior, increase to broil for the last 3-4 minutes
  • Serve with lemon wedges, low-FODMAP tartar sauce, low-FODMAP lemon dill sauce, or low-FODMAP seafood cocktail sauce
  • Cover leftover crab cakes tightly and refrigerate for up to 5 days or freeze for up to 3 months

Notes

  • Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients at time of posting
  • I recommend full fat mayonnaise, Hellman’s has low-FODMAP ingredients 
  • You may substitute 2 teaspoons dried parsley for the fresh
  • Worcestershire sauce is low in FODMAPs at 2 tablespoons per serving
  • Select gluten-free bread crumbs without any high FODMAP ingredients (I used Target brand), or make your own!
  • If you don’t have the copycat seasoning, there are brands of seafood seasoning without added onion and garlic
  • For best flavor, I recommend jumbo lump crab for this recipe, or combine some jumbo lump with lump crab or special crab  to make it more economical
  • The green part of the scallion does not contain FODMAPs, do not substitute for the bulb
  • Celery is low FODMAP in 10g servings per Monash, FODMAP Friendly lists a maximum serving of 142g
  • Garlic-infused oils do not contain FODMAPs, they are a great option for the flavor without the bellyache
  • This recipe may also be pan fried, if you prefer

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