Low Fat, High Protein, Vegan Crab Cakes

Updated: Aug 9, 2020


I got the Longeve gluten free protein breadcrumbs and decided to make vegan crab cakes. I've never made them before but thought eh, I've got a can of hearts of palm, I'll figure out.


Then I opened the pantry, and... no hearts of palm. Obviously going back to the store didn't seem worth it so I grabbed what I had, including a can of oyster mushrooms I was thrilled to get rid of, regrouped, and am SO happy with how these turned out.

These came together super quick and cooked in less than 15 minutes which was perfect for a weeknight dinner!


Ingredients (Makes 2 Servings)

  1. 20 ounce can of jackfruit must be young jackfruit in water or brine (water is best!)

  2. 15 ounce can of oyster mushrooms

  3. Half of a 15 ounce can of chickpeas, drained with half the can of liquid reserved

  4. 1/4 cup Longeve plain breadcrumbs

  5. 1 Tablespoon Old Bay seasoning (if you don't have this you can throw in whatever salty seasoning you like)

  6. 1 teaspoon garlic powder

  7. 1 sheet nori

  8. 1 heaping Tablespoon vital wheat gluten (another flour will work fine, but the protein content will be different), about 11 grams

  9. 1 lemon: half for juicing, half for serving

  10. Optional: 1 Tablespoon vegan butter for cooking

This is a very forgiving recipe. You can play around with seasoning, add in things like celery, pepper, onions, choose a different binder, etc. it will be hard to mess this up!


Instructions

  1. Prepare to blanch the jackfruit and mushrooms. Set a large pot of water to boil and prep a bowl of ice water

  2. Drain and rinse the jackfruit and mushrooms

  3. Place in the boiling water for 2 minutes, when 2 minutes is up drop your jackfruit and mushrooms in the ice water to stop the cooking process.

  4. Drain the liquid, I let them sit in a strainer for about 5 minutes, then get your hands in there. Mush up the jackfruit into shreds and rip the mushrooms into small pieces. Discard any pieces that won't break down like the jackfruit seeds or tough mushroom stems.

  5. Using a knife or a food processor, roughly chop your chickpeas and add to your jackfruit and mushrooms. I pulsed the whole mixture a few times to combine but you don't need.

  6. Finely chop the nori and gently mix it in

  7. Add in your seasoning and the juice of half a lemon.

  8. Whip or blend the aquafaba (chickpea liquid) until white and frothy, fold into your mixture.

  9. Add in your vital wheat gluten and breadcrumbs, mixture should hold its shape if you squeeze it

  10. Form into cakes, I made 6. Cook in a pan over medium heat until golden brown on each side (about 6 minutes per side, but keep an eye on them!) I used vegan butter but cooking spray will work. These will also work in the air fryer or on parchment paper in the oven.

Enjoy! We ate ours with coleslaw and white rice plus a super quick sauce of vegan mayo, apple cider vinegar, old bay seasoning, and sriracha. Garnish with fresh dill, chives, and a lemon wedge.


Macros (includes the butter I cooked with)

Serving Size: Half the recipe, about 3 crab cakes

Protein: 16

Carbs: 41.5

Fat: 6

Calories: 270



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