This crab stuffed mushrooms high protein holiday appetizer is the starter to make when you want something that looks fancy and takes almost no effort. Large mushroom caps get filled with sweet lump crab, cream cheese, Greek yogurt and Parmesan, then baked until the tops turn golden — 20g of protein per serving, and a tray of them is on the table in 40 minutes.
The trick is keeping the filling light, not heavy. Greek yogurt does half the job of the cream cheese, so the filling stays creamy without turning greasy, and a little lemon juice and Old Bay seasoning keep the crab tasting like crab. Pick lump crab meat if you can — the big flakes hold their shape in the filling instead of disappearing into it.
Why you’ll love it
- 20g protein per serving, about 180 calories
- A bite-size Thanksgiving starter that serves 6 — easy to double for a crowd
- Sweet lump crab, Parmesan and a golden panko top, in 40 minutes total
- Bakes on one tray, so there is almost nothing to wash up
Ingredients
- 24 large white mushrooms (about 500g), stems removed and finely chopped
- 200g lump crab meat, picked over for shell
- 60g cream cheese, softened
- 60g Greek yogurt, plain
- 40g Parmesan cheese, finely grated, plus extra to sprinkle
- 3 tbsp panko breadcrumbs
- 2 garlic cloves, minced
- 1 tbsp lemon juice, freshly squeezed
- 1 tbsp fresh parsley, finely chopped, plus extra to serve
- 1 tsp Old Bay seasoning
- 1/2 tsp salt
- 1/4 tsp black pepper, freshly ground
- 1 tbsp olive oil
Equipment used
- A rimmed baking sheet, for baking the stuffed mushrooms in a single layer
- A small spoon or cookie scoop, for filling the mushroom caps neatly
- A mixing bowl, for combining the crab filling
- A sharp knife, for chopping the mushroom stems, garlic and parsley
Instructions
- Heat the oven to 200°C (400°F). Line a rimmed baking sheet with baking paper and brush the mushroom caps lightly with olive oil.
- Heat a little of the olive oil in a pan over medium heat and cook the chopped mushroom stems and garlic for 3–4 minutes, until softened. Set aside to cool slightly.
- In a mixing bowl, stir the cream cheese and Greek yogurt until smooth, then fold in the crab meat, Parmesan, panko, lemon juice, parsley, Old Bay seasoning, salt and pepper.
- Fold in the cooled mushroom stems and garlic, mixing gently so the lump crab stays in flakes.
- Spoon the filling into the mushroom caps, mounding it slightly, and sprinkle a little extra Parmesan over the top of each one.
- Bake for 18–20 minutes, until the mushrooms are tender and the tops are golden and bubbling.
- Rest for 5 minutes, sprinkle with extra parsley and serve warm with lemon wedges on the side.
Tips
- Don’t overmix the filling — fold the crab in gently so the lump flakes stay intact instead of turning into paste.
- Pick the crab meat over before you start. Even good lump crab can hide a piece of shell.
- Bake the mushrooms in a single layer with space between them. Crowding the tray steams them instead of roasting them, and the tops won’t crisp.
- The filling can be made a day ahead and kept covered in the fridge. Fill the caps just before baking so they don’t go soggy.
Estimated nutrition per serving
| Nutrient | Amount per serving |
|---|---|
| Calories | 180 |
| Protein | 20g |
| Carbohydrates | 6g |
| Fat | 9g |
These are estimated macros based on standard ingredient values, not lab-measured results.
More high-protein recipes to try
- High Protein Garlic Shrimp Zucchini Noodles — 39g Protein
- High Protein Tuna and White Bean Salad — 38g Protein
- Garlic Herb Shrimp Skewers Thanksgiving Appetizer
FAQ
Can I use imitation crab instead of lump crab? Yes, but the flavour and protein will be lower — imitation crab is mostly fish and starch, so the filling will taste milder and the protein per serving will drop below 20g. If you swap it, keep the Old Bay and lemon juice to lift the flavour.
Is this crab stuffed mushrooms high protein holiday appetizer good for a Thanksgiving party? Yes. It is built for one: 24 mushrooms serve 6 as a starter, the tray bakes in 20 minutes, and it doubles easily — use two trays and rotate them halfway through baking so both batches brown evenly.
Can I make them ahead of time? Yes. Make the filling up to a day ahead and keep it covered in the fridge, then fill the mushroom caps just before baking. Baked mushrooms keep 2 days refrigerated — reheat them in a hot oven for 5 minutes so the tops crisp up again.
What mushrooms work best? Large white mushrooms or cremini mushrooms both work well. Pick caps that are wide and deep enough to hold a good spoonful of filling, and avoid any that are cracked or very small.
Crab Stuffed Mushrooms High Protein Holiday Appetizer
Equipment
- A rimmed baking sheet, for baking the stuffed mushrooms in a single layer
- A small spoon or cookie scoop, for filling the mushroom caps neatly
- A mixing bowl, for combining the crab filling
- A sharp knife, for chopping the mushroom stems, garlic and parsley
Ingredients
- 24 large white mushrooms (about 500g) stems removed and finely chopped
- 200 g lump crab meat picked over for shell
- 60 g cream cheese softened
- 60 g Greek yogurt plain
- 40 g Parmesan cheese finely grated, plus extra to sprinkle
- 3 tbsp panko breadcrumbs
- 2 garlic cloves minced
- 1 tbsp lemon juice freshly squeezed
- 1 tbsp fresh parsley finely chopped, plus extra to serve
- 1 tsp Old Bay seasoning
- 1/2 tsp salt
- 1/4 tsp black pepper freshly ground
- 1 tbsp olive oil
Instructions
- Heat the oven to 200°C (400°F). Line a rimmed baking sheet with baking paper and brush the mushroom caps lightly with olive oil.
- Heat a little of the olive oil in a pan over medium heat and cook the chopped mushroom stems and garlic for 3–4 minutes, until softened. Set aside to cool slightly.
- In a mixing bowl, stir the cream cheese and Greek yogurt until smooth, then fold in the crab meat, Parmesan, panko, lemon juice, parsley, Old Bay seasoning, salt and pepper.
- Fold in the cooled mushroom stems and garlic, mixing gently so the lump crab stays in flakes.
- Spoon the filling into the mushroom caps, mounding it slightly, and sprinkle a little extra Parmesan over the top of each one.
- Bake for 18–20 minutes, until the mushrooms are tender and the tops are golden and bubbling.
- Rest for 5 minutes, sprinkle with extra parsley and serve warm with lemon wedges on the side.
Notes
Rimmed Baking Sheet
for baking the stuffed mushrooms in a single layer so the tops turn golden instead of steaming.
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