Cheesy Shrimp & Crab Bake Dip (High-Protein Version)

🦐🦀 Cheesy Shrimp & Crab Bake Dip (High-Protein Version)

A creamy, decadent seafood dip loaded with protein — perfect for appetizers or meal prep, Abrar.

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🛒 Ingredients (Serves 4–6)

• 200g cooked shrimp, peeled and chopped

• 200g cooked crab meat (lump or flaked)

• ½ cup nonfat Greek yogurt

• ½ cup light cream cheese

• 1 cup low-fat shredded cheddar or mozzarella

• ¼ cup grated parmesan

• 1 tsp Dijon mustard

• 1 tsp lemon juice

• 1 tsp Old Bay seasoning (optional)

• 1 clove garlic, minced

• ½ tsp black pepper

• Optional protein boost: 1 scoop unflavored whey protein (mix into Greek yogurt)

• Optional garnish: chopped parsley or chives

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👩‍🍳 Instructions

1. Preheat oven to 180°C (350°F).

2. In a mixing bowl, combine Greek yogurt, cream cheese, mustard, lemon juice, Old Bay, garlic, and pepper. Add whey protein if using.

3. Gently fold in shrimp, crab, and half the shredded cheese.

4. Transfer mixture to a small baking dish. Top with remaining cheese and parmesan.

5. Bake 15–20 minutes until bubbly and lightly golden.

6. Garnish with parsley or chives. Serve warm with sliced veggies or whole-grain crackers.

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📊 Nutrition (Per Serving – Approx., 6 servings)

• Calories: ~280

• Protein: 35–40g

• Carbs: 4–6g

• Fat: 12g

(Macros vary depending on cheese and seafood used.)

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💪 High-Protein Tips

• Increase shrimp and crab to 300g each for 50g+ protein per serving

• Add cottage cheese (½ cup) to the creamy base

• Use extra whey protein if desired

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🔥 Lower-Carb / Cutting Version

• Serve with sliced cucumber, celery, or bell peppers instead of crackers

• Use all Greek yogurt and skip cream cheese for lower fat

• Limit cheese topping slightly

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🍽 Serving Ideas

• High-protein crackers or baked tortilla chips

• As a dip for raw veggies

• Spread on a toasted high-protein baguette slice