Today, we’re going to be answering the question: are crab rangoons gluten free? And taking a look at a gluten-free crab rangoon recipe. Crab rangoon is a popular appetizer in the US – and it’s not difficult to see why. They’re crunchy, bite-sized parcels of goodness. But are they typically gluten-free? Let’s take a closer look.
What Is Crab Rangoon?
If you’re not familiar with what crab rangoon is, you may know them better as crab puffs, crab rangoon puffs, or even cheese wontons. To put it simply, they’re crispy dumplings that are filled with crab, cream cheese, and other delicious ingredients. They are usually seen in American Chinese restaurants.
Read more about Gluten-Free Lumpia Wrappers (& GF Recipe)
Are Crab Rangoons Gluten-Free?
Unfortunately, crab rangoons are not typically gluten-free. Although it’s unlikely that the fillings will contain gluten, the wonton wrappers will likely contain gluten. This is because wonton wrappers are usually made using wheat flour. And as you probably know, wheat is a gluten-containing grain and must be avoided when following a gluten-free diet.
It’s always best to check the ingredients or ask your server for any additional information about the crab rangoons, as it’s highly likely that traditional crab rangoons will contain gluten. If you’re ordering from a restaurant and the crab rangoon is gluten-free – always check that they have a dedicated fryer for gluten-free foods. If they do not have one, there’s a high chance of cross-contact from other gluten-containing foods.
Crab Rangoon Nutritional Information
You may want to know the nutritional information of crab rangoon. One piece of crab rangoon has the following nutritional value:
- Calories: 65
- Fat: 3.4g
- Saturated Fat: 1.3g
- Cholesterol: 12mg
- Sodium: 105mg
- Potassium: 33mg
- Carbohydrates: 6.2g
Gluten-Free Crab Rangoon Recipe
While crab rangoon isn’t traditionally gluten-free, it’s super easy to make your own gluten-free crab rangoon! We’re going to be looking at this Delicious Gluten-Free Crab Rangoon recipe from Real Food RN.
- 8oz of white crab meat (cooked)
- 4oz of cream cheese
- 3 finely sliced spring onions
- 1 1/2 teaspoons of garlic powder
- 1 teaspoon of Worcestershire sauce (ensure it’s gluten-free)
- white pepper
- Vietnamese rice paper squares
- oil (for frying)
- soy sauce for dipping (ensure it’s gluten-free)
Now all you need to do is complete the following steps:
Step 1: Prepare the mix
Grab a mixing bowl and add the crab meat, cream cheese, garlic powder, Worcestershire sauce, and spring onions. Combine well and then season with salt and pepper. Cut the rice paper squares to approx. 4×4 each. Individually dip the squares into warm water following the instructions of the packet.
Step 2: Wrap and roll
Grab a scoop of the crab mix and place it onto the bottom half of your prepared rice paper. Once the crab mixture is on, tuck in the sides. Now wrap and roll (like a spring roll). Repeat step 4 until you have used all of the crab mixtures.
Step 3: Fry and enjoy
You can eat them as they are now, but for best results – deep fry them. Heat a pan with oil (a few inches of oil). Fry until golden and remove. Leave on a kitchen towel to remove any grease. Sprinkle over spring onions if you wish. And then dip away with your gluten-free soy sauce (tamari sauce is a great naturally gluten-free option). Enjoy!
Learn more about: Is Chow Fun Gluten-Free? and Gluten-Free Chinese Dishes
Gluten-Free Imitation Crab Brands
If you’re looking for gluten-free imitation crab meat, there actually aren’t many brands that carry a gluten-free label. Imitation crab is a much more affordable option when it comes to crab meat, and it works perfectly well in crab rangoon. Let’s take a look at the best gluten-free brands.
Trans-Ocean is the only certified gluten-free brand I could find. When a product is certified gluten-free, it means that each product is tested for gluten and must meet strict guidelines set by the FDA. This means that Trans-Ocean products are as safe as can possibly be for those following a gluten-free diet.
Trans-Ocean offers the following imitation crab meat and seafood:
- Classic Flake Crab
- Classic Chunk Crab
- Crab Classic Leg
- Crab Classic Shred
- Lobster Classic
- Smoked Salmon
- Crab Supreme
Trans-Ocean is most definitely the best brand when it comes to gluten-free imitation crab.
While these brands may not be certified like Trans-Ocean, they are listed as gluten-free, so you may want to try one of these options. The following brands are considered safe for those following a gluten-free diet:
- Classic Creations (Walmart)
- Kanimi Seafarer Treasures
I hope this article has helped to answer the question: are crab rangoons gluten-free? And also helped you to learn how to make the perfect crab rangoons from the comfort of your home. Crab rangoons are super easy to make and don’t require too many ingredients, so it’s certainly worth having a go yourself! Everything tastes better homemade.
Do you know of any crab rangoon brands that are gluten-free? Or have your own gluten-free crab rangoon recipe? If so, please feel free to let me know in the comments below. I would love to see them. Sharing is caring!
What are Crab Rangoons Made of?
Crab rangoons are usually made with an outside of crispy wonton wrappers. And then the filling of crab rangoons is most often fresh crab meat (or imitation crab meat), alongside cream cheese, garlic, scallions or onions and a range of seasonings and spices. The fillings can differ slightly depending on where you get your crab rangoon from.
Are Crab Rangoons Healthy?
It's safe to say that crab rangoon is not a healthy appetizer choice. While they are small, and they are delicious - they are most definitely not good for you. Not only are they filled with cheese, they're also then deep fried - which makes anything unhealthy. If you want to eat crab rangoon, I recommend eating in moderation, and as part of a balanced diet.