Low Carb Crab Cakes w/ Roasted Red Pepper Sauce


Hey there peeps!  Here’s something cool that most of you don’t know about me – I’ve cooked on television! 

Yup, it’s true, I used up my fifteen minutes of (dubious) fame when I competed on The View’s Next Food Network Star (a precursor to the popular show currently on the Food Network) back in 2004. 

Sadly, I didn’t win, though I did come in 3rd out of 16, and I had a GREAT time doing it.   I went to NYC several times and got to meet Mario Batali, Bobby Flay, and Rocco DiSpirito in the process.  

My favorite round was crab cakes, which I love, and Bobby Flay was our celebrity chef guest judge.  I did a trio of crab cakes (Maryland, Southwestern, and Asian) which were pretty awesome (she types modestly) if I do say so. Bobby (who was very nice in person BTW) must not have hated them, because I’m happy to say I made it to the next round. 

I’d love to share those crab cake recipes with you – but along with the tapes of the shows, they got lost somewhere in our travels.  But not to worry, since none of those recipes were low carb or gluten free, and they certainly weren’t Whole 30 compliant, I put together a crab cake recipe that meets all of those criteria. 

Are they as good as my competition crab cake recipes?  No.  Those had lots of decadent ingredients in them that I couldn’t use for these (like a yummy tequila mango sauce, nom nom nom!)  However, while these low carb crab cakes might not be winning me any contests, they are still pretty delicious – and so much healthier for you! 

I’d venture to guess that even Bobby Flay would approve, since the minimal ingredients highlight the delicately sweet flavor of the crab.  Which is as it should be because good crab meat doesn’t really need anything to make it taste amazing.  Except this roasted red pepper sauce – which tastes great with almost everything!

Makes 8 three-inch cakes

Crab Cake Ingredients:

1 cup lump crab meat
1 egg, beaten
2 tsp dijon mustard
1 Tbl fresh lemon juice
2 tsp Old Bay seasoning
2 Tbl parsley, chopped
1.5 Tbl coconut flour
2 Tbl coconut oil

Gently pick through the crab to make sure there are no shells or cartilage in the meat, and add to a small bowl.  In another small bowl, combine the egg, lemon juice, and dijon mustard, mixing until smooth.  In a third bowl, combine the old bay, parsley, and coconut flour, mixing thoroughly.  Gently add the egg mixture to the crab, folding until combined.  Then add the dry ingredients to the crab mixture and gently mix in.  Try not to break up/shred the pieces of crab too much. 

Heat the coconut oil over medium heat in a  nonstick saute pan.  Form 8 small cakes and place carefully in the hot oil.  Cook for about 2-3 minutes per side or until golden brown.  Remove from the pan to a plate lined with paper towels.  Sprinkle with kosher salt, squeeze half a fresh lemon over them and serve with Roasted Red Pepper Sauce.

Roasted Red Pepper Sauce:

Makes 8 servings:

1/4 cup roasted red peppers
1 Tbl extra virgin olive oil
1 tsp fresh lemon juice
1/4 cup fresh avocado

Blend all of the ingredients until smooth.  Season with salt and pepper.  Serve.

Approx nutrition info per cake:
65 calories, 4g fat, .4g net carbs, 6g protein
Approx nutrition info per serving of sauce:  30 calories, 3g fat, 
.7g net carbs, 0g protein

In other news, for a limited time I’m bundling my Amazon best-selling e-book The Gluten Free Low Carber with my first two issues of the IBIH ezine for only $9.99 – that’s a discount of over 50%!


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  1. Kaye Haun
    Kaye Haun08-16-2012

    Oh my gosh!! I pinned the recipe and cannot wait to try it! It looks delicious!

  2. Debby@Just Breathe
    Debby@Just Breathe08-16-2012

    Those look yummy!

    • Mellissa Sevigny
      Mellissa Sevigny08-20-2012

      They were Debby, I’m planning to make them again as soon as I can get some more crab!

  3. Alie

    These look great! I’d be tempted to take the sauce/spice profile in the chili-lime direction, as a nod to the coconut. Yum!

    • Mellissa Sevigny
      Mellissa Sevigny08-20-2012

      Sounds delicious Alie, I like the way you think! Might try that with my next batch!

  4. CJ - Food Stories
    CJ - Food Stories08-17-2012

    These look amazing … I just had crab imperial, last night, so I kind of have crab on the brain. Got to try these … Happy Friday :-)

    • Mellissa Sevigny
      Mellissa Sevigny08-20-2012

      Thanks CJ – I love crab imperial too! Pretty much anything with crab and you can count me in! Except soft shell crabs – I just can’t get past the texture!

  5. Patty

    I declare this recipe a winner!! I hate that you lost those videos, but what a cool experience Mellissa.

    • Mellissa Sevigny
      Mellissa Sevigny08-20-2012

      Thanks so much Patty! I think my mother probably has copies of it somewhere but it would be like finding a needle in a haystack! Next time I’m in CT I might see if I can locate a copy so I can post them here just for fun!

  6. LowCarbOneDay

    Wow! That’s really cool that you got to cook on TV. And those crab cakes look great! I hope your Whole30 is still going well!

    • Mellissa Sevigny
      Mellissa Sevigny08-20-2012

      Still going strong on my Whole 30 Karen but looking forward to the end now if I’m being honest!

  7. Marie @ Not Enough Cinnamon
    Marie @ Not Enough Cinnamon08-18-2012

    Nom nom nom gonna try those beauties ASAP!

  8. Unknown

    Super good, but I was only able to make 4 cakes from this recipe. :(

    • Mellissa Sevigny
      Mellissa Sevigny08-24-2012

      The only reason I can think of is that yours were bigger than mine – glad you liked them though!

  9. Javelin Warrior
    Javelin Warrior08-24-2012

    These crab cakes look so moist and delicious – and I love that there’s so much crab meat without a crazy amount of filler! I’m featuring this post in today’s Food Fetish Friday (with a link-back and attribution). I hope you have no objections and thanks for the inspiration…

  10. Mandy

    Could you give the actual carb count instead of the net carbs? This recipe looks fabulous…might try it this weekend :)

    • Mellissa Sevigny
      Mellissa Sevigny09-18-2012

      Sorry Mandy, I didn’t keep the numbers, I’ll try to remember to come back and post it but I doubt it will be much different – the coconut flour has some fiber carbs in it but that’s all that would have been subtracted and it can’t be more than another .5 grams per cake.

  11. Debbie

    What is Old Bay seasoning?

  12. Anonymous

    These look great! And here I thought I’d struck gold after finding 4 net carb crab cakes at the grocery store (at over $8 for a box of TWO!). Thank you!

  13. Milena

    I don’t have any coconut flour. Any substitutions?

    • Mellissa Sevigny
      Mellissa Sevigny01-05-2013

      You can try almond flour if you have it – you just need something to give it a little crunch on the outside. You could also try ground flax if you have it, or even parmesan cheese but it would definitely alter the flavor a bit.

  14. Suzan cox
    Suzan cox01-24-2013

    Please subscribe me via email

  15. Lee Kirsten MacKenzie
    Lee Kirsten MacKenzie02-12-2013

    These look absolutely delicious. Also, I am hungry right now. I love your writing, recipes, and food photography! WOW! I have really been enjoying this website, and am bragging about you on FB and my blog. Can’t wait to try these. Yeah, coconut flour hasn’t shown up here in Northern Oregon. Although, I am sure I can order it online, or find a better health food store.

    • Mellissa Sevigny
      Mellissa Sevigny02-12-2013

      Thanks so much Lee! I get my coconut flour online – it’s cheapest that way! Try Nuts.com – they had the best price last time I bought it and they have a lot of other great products as well.

  16. ashleamarcelle

    I used parm cheese delish

  17. Nicole

    We were talking about dinner tomorrow night and surf n turf came up. Nice alternative for the surf. I look forward to making this. Just started following your site and I am so pleased I found you. You are our food network star. Congrats for getting through and thank you for all your work. Do you also have a recipe book for those people who don’t have computers? Would make a great gift.

    • Mellissa Sevigny
      Mellissa Sevigny02-27-2013

      Thanks Nicole and welcome to IBIH! I do not have a hard copy cookbook out yet, but hopefully that will happen someday! :) Hope you enjoy the crab cakes – this is one of my favorites!

  18. Jenny

    I was so inspired to try these but I’m sad to say that, despite being extra careful handling them in the pan, the cakes completely fell apart. I ended up serving the cake parts over spinach with the sauce as dressing. Not a bad dinner, but I’m bummed. Is there anything I can do to help firm these guys up so they stay together in the pan?

  19. Beverly Hoover
    Beverly Hoover03-17-2013

    These crab cakes are great. My Husband and I enjoyed them and the roasted red pepper sauce is awesome. Shhh, don’t tell him it was made with avocado. Going to buy you book for my kindle!!

  20. Laura

    We made these today for lunch and loved them! I had a pound of crab which meant I ended up tripling the recipe, but it worked great. Mine stayed together really well and were almost like “crab burgers” (we made 7 patties total, so they were large!). Really tasty. Will use your recipe again! Thanks!

    • Mellissa Sevigny
      Mellissa Sevigny04-20-2013

      Glad you liked these Laura, it’s been awhile since I’ve made them and your comment reminded me of how much I loved them! I’ll have to put them on our menu again soon! :)

  21. Carolyn

    Okay, so weird. I made LC crab cakes tonight too. Swear I am not copying you (which you will be able to tell from the ingredients, mine were quite different!).

    • Mellissa Sevigny
      Mellissa Sevigny07-08-2013

      These are from last year anyway Carolyn – and I’m pretty sure you don’t need my help to make crab cakes (or anything else) to taste awesome! :) Looking forward to checking out your recipe!!!!

  22. Megan

    I made this and it turned out horrible! I was so disappointed! The coconut flower did not help keep the crab cakes together and of anything made more of a mess. The coconut oil was plenty hot enough, but I think I should have added more eggs. Not very much flavor either. :/ Oh well.

    • Mellissa Sevigny
      Mellissa Sevigny08-16-2013

      Sorry you didn’t like this one Megan, it’s a personal favorite of mine, so I’m not sure what went wrong. What kind of crab meat did you use? Usually most of the flavor comes from the crab meat, so if it was flavorless then maybe it just wasn’t great crab. I know even when I buy the same brand sometimes it’s sweet and awesome, and others just kind of “meh.” Also if it was primarily claw meat, which is really small pieces, it can fall apart easily. Just a thought!

  23. Cheryl

    This looks yummy

    • Mellissa Sevigny
      Mellissa Sevigny10-14-2013

      Thanks so much Cheryl, they are really tasty! Hope you try them out and like them!

  24. Monica

    Great flavor but they didn’t hold together even using lump crab……gotta figure out how to make them bind better

  25. Sherri

    after mixing everything, refrigerate for an hr so the cakes will not fall apart

  26. Sandy

    :( so bummed. These fell apart before they even made it to the pan.

  27. rachel

    Is the 1 cup of meat per cake?

  28. Suzanne

    I am sorry to say that the “World Vision” advertisement is covering up half the recipe. Is there some way to change how it is displayed?

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