Description
This Low-Carb Seafood Salad is creamy, refreshing, and packed with satisfying seafood flavor. Tender shrimp and crab are combined with crisp celery and cucumber in a creamy Greek-yogurt dressing seasoned with lemon, dill, and a touch of Dijon.
With no pasta or added sugar, this recipe keeps carbohydrates relatively low while providing a generous amount of protein. It’s an easy high-protein, low-carb meal that works beautifully for lunch, meal prep, or a light dinner.
For a diabetes-conscious eating pattern, keeping the portion moderate and choosing unsweetened ingredients can help keep the carbohydrate content controlled. Individual carbohydrate needs vary, so nutrition information should be considered an estimate rather than a medical recommendation.
Short 3-Line Description
Creamy, fresh, and protein-rich seafood makes this salad incredibly satisfying.
Greek yogurt, shrimp, and crab create a lighter dressing without sacrificing creaminess.
A naturally low-carb choice for lunch, meal prep, or a refreshing side dish.
Can This Low-Carb Seafood Salad Support Weight Loss Goals?
It can fit into a weight-management eating pattern because it combines protein-rich seafood with low-carb vegetables, which can make a meal satisfying without relying heavily on refined carbohydrates. Greek yogurt also adds protein while helping create a creamy dressing.
For weight-loss goals, the overall serving size and total daily calorie intake still matter. Using moderate amounts of mayonnaise and choosing lean seafood can help keep the recipe balanced.
Does This Recipe Fit a High-Protein Lifestyle?
Yes, this salad is particularly suitable for a high-protein, low-carb lifestyle. Shrimp, crab, and Greek yogurt provide most of the protein, while celery and cucumber add crunch with relatively few carbohydrates. Using unsweetened Greek yogurt and avoiding pasta keeps the net-carb content comparatively low. With approximately 30+ grams of protein per serving, it makes a satisfying lunch or light dinner.
Why This Recipe Is Special
- High-protein: Shrimp, crab, and Greek yogurt provide substantial protein in every serving.
- Low-carb: It skips traditional pasta and uses crunchy vegetables instead.
- Creamy but lighter: Greek yogurt provides richness while reducing the amount of mayonnaise needed.
- Fresh and flavorful: Lemon, dill, Dijon, and celery brighten the creamy seafood mixture.
- Meal-prep friendly: It can be prepared ahead and served chilled straight from the refrigerator.
My Personal Experience
- The seafood combination makes it especially satisfying.
The shrimp and crab provide contrasting textures while keeping the salad protein-rich.
The creamy dressing brings everything together without making the dish feel heavy. - I love the fresh crunch from the vegetables.
Celery and cucumber add texture to every bite and balance the creamy dressing.
They also help make the salad feel lighter and more refreshing. - The lemon and dill make a big difference.
A little acidity cuts through the creamy dressing and brightens the seafood flavor.
Fresh dill gives the salad a classic chilled-seafood character. - It works particularly well as a make-ahead lunch.
The flavors become more developed after chilling for a short time.
It is easy to portion into containers for convenient lunches.
Perfect For
This Low-Carb Seafood Salad is ideal for quick lunches, summer meals, meal prep, light dinners, picnics, potlucks, and low-carb meal plans. Serve it over lettuce, alongside cucumber slices, or in lettuce cups for an even lighter presentation.
It also works well as a protein-rich filling for low-carb wraps or as a chilled side dish alongside grilled vegetables.
Why You’ll Love This Recipe
- Creamy and refreshing: The cool dressing pairs beautifully with tender seafood and crisp vegetables.
- Protein-packed: Multiple protein sources make it much more substantial than a typical creamy salad.
- Low in refined carbohydrates: There is no pasta, rice, or added sugar in the recipe.
- Quick to prepare: Once the seafood is cooked and cooled, the salad comes together in minutes.
- Customizable: You can easily adjust the herbs, vegetables, seasoning, and seafood combination.
Common Mistakes to Avoid
- Using warm seafood: Warm shrimp can make the dressing loose and watery, so cool the seafood completely first.
- Overcooking the shrimp: Shrimp should be just opaque and firm; overcooking makes them rubbery.
- Adding too much dressing: Start with most of the dressing and add more only if needed to prevent a soggy salad.
- Skipping the draining step: Excess liquid from cucumber or seafood can dilute the creamy dressing.
Required Equipment
- Large mixing bowl — provides enough space to combine the seafood without crushing it.
- Small bowl — makes it easy to whisk the creamy dressing separately.
- Chef’s knife — quickly chops the vegetables into uniform pieces.
- Cutting board — provides a stable surface for preparing seafood and vegetables.
- Colander — helps drain cooked seafood and excess vegetable moisture.
- Measuring spoons and cups — keep the dressing balanced and consistent.
Storage Instructions
Transfer leftovers to an airtight glass or food-safe plastic container and refrigerate promptly.
The salad is best consumed within 2–3 days when kept refrigerated at 40°F/4°C or below. Give it a gentle stir before serving, and add a small spoonful of Greek yogurt if the dressing has thickened.
Freezing is not recommended because mayonnaise, Greek yogurt, cucumber, and other fresh vegetables can separate and become watery after thawing.
For meal prep, keep the salad refrigerated in individual airtight containers and add fresh lettuce or other serving vegetables immediately before eating.
Recipe Details
Preparation Time: 15 minutes
Cooking Time: 5–7 minutes
Total Time: 25 minutes
Servings: 4
Best Season: All-season, especially spring and summer
Total Calories: Approximately 285 calories per serving
Ingredients
Seafood Salad
- 8 oz (225 g) raw shrimp, peeled and deveined
- 8 oz (225 g) lump crab meat, drained and checked for shell pieces
- ½ cup cucumber, finely diced
- ½ cup celery, finely diced
- ¼ cup green onions, thinly sliced
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
Creamy Low-Carb Dressing
- ½ cup plain unsweetened Greek yogurt
- ¼ cup mayonnaise
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- ½ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon black pepper
- ¼ teaspoon paprika
- ¼ teaspoon salt, or to taste
Ingredient note: Choose plain, unsweetened Greek yogurt and check seafood labels for added sugars, particularly if using packaged or imitation crab.
Directions
1. Cook the shrimp
Bring a medium saucepan of lightly salted water to a gentle simmer over medium heat.
Add the shrimp and cook for approximately 2–3 minutes, depending on size, until they become opaque and firm.
High-protein cooking tip: Avoid boiling shrimp aggressively because high heat can quickly make them tough.
2. Cool the seafood
Drain the shrimp immediately and transfer them to a bowl of cold water for about 1–2 minutes.
Drain thoroughly and pat dry with paper towels.
Allow the shrimp to cool completely before mixing with the dressing.
3. Prepare the dressing
In a small bowl, whisk together Greek yogurt, mayonnaise, lemon juice, Dijon mustard, garlic powder, onion powder, paprika, black pepper, and salt.
Whisk for approximately 30–45 seconds, until smooth and creamy.
4. Prepare the seafood
Cut the cooled shrimp into bite-size pieces.
Gently break the crab meat into smaller chunks, keeping some pieces relatively large for a better texture.
5. Combine the vegetables
Place cucumber, celery, green onions, parsley, and dill in a large mixing bowl.
Toss gently to distribute the vegetables and herbs.
6. Add the seafood
Add the shrimp and crab to the vegetables.
Pour approximately ¾ of the dressing over the mixture and fold gently with a spatula.
7. Adjust the consistency
Add the remaining dressing a tablespoon at a time until the salad reaches your preferred creaminess.
The finished salad should be creamy but not watery, with the seafood and vegetables still clearly visible.
8. Chill and serve
Cover and refrigerate for at least 20–30 minutes before serving.
Chilling allows the lemon, dill, and seafood flavors to blend while keeping the salad cool and refreshing.
Nutrition Facts Per Serving — Approximate
Based on 4 servings:
- Calories: 285 kcal
- Fat: 15 g
- Cholesterol: 185 mg
- Sodium: 620 mg
- Potassium: 430 mg
- Total Carbohydrates: 5 g
- Fiber: 1 g
- Net Carbs: 4 g
- Sugars: 2 g
- Protein: 31 g
- Calcium: 105 mg
Nutrition values are approximate and can vary depending on the seafood, mayonnaise, Greek yogurt, and other brands used.
Notes
Storage: Keep refrigerated in an airtight container and consume within 2–3 days.
Reheating: This is a chilled salad and does not need reheating; keep it cold until serving.
Allergy note: This recipe contains shellfish, dairy, and egg if mayonnaise contains egg, so check labels carefully for individual dietary requirements.
Flavor boost: Add a little lemon zest, Old Bay-style seafood seasoning, cayenne pepper, or extra fresh dill for more flavor without significantly increasing carbohydrates.
For even lower carbs: Use a mayonnaise with no added sugar and avoid imitation crab, which can contain added starches or sugars.
Serving idea: Spoon the salad into lettuce cups, serve over chopped romaine, or pair it with cucumber and avocado for a satisfying low-carb plate.
Frequently Asked Questions
1. Is Low-Carb Seafood Salad diabetes-friendly?
It can fit a diabetes-conscious meal plan because it is relatively low in carbohydrates, but portion size and individual carbohydrate needs should still be considered.
2. Is this seafood salad high in protein?
Yes, shrimp, crab, and Greek yogurt provide approximately 31 grams of protein per serving in this version.
3. Can I use imitation crab?
You can, but real crab is preferable for a lower-carb version because many imitation-crab products contain added starches and sugars.
4. Can I make this salad ahead of time?
Yes, prepare it several hours ahead and refrigerate it so the flavors can develop before serving.
5. Can I make it without mayonnaise?
Yes, replace the mayonnaise with additional plain Greek yogurt, although the finished dressing will be slightly tangier and less rich.
6. What can I serve with seafood salad?
Serve it with lettuce cups, cucumber slices, avocado, leafy greens, or another low-carb vegetable side.