Description
This light and refreshing Seafood Salad combines tender shrimp, flaky crab, crisp vegetables, and a creamy, tangy dressing. Fresh celery and bell pepper add crunch, while lemon and herbs brighten the seafood flavors.
It’s a naturally high-protein, low-carb-friendly salad that’s filling without feeling heavy. The creamy dressing brings everything together while Greek yogurt helps create a lighter, protein-rich alternative to an all-mayonnaise dressing.
Serve it chilled in lettuce cups, alongside whole-grain crackers, or over a bed of greens for an easy lunch or light dinner.
Can This Seafood Salad Support Weight Loss Goals?
Yes, it can fit into a balanced weight-loss-focused eating pattern when portion size and overall daily calorie intake are considered. Seafood provides protein while vegetables add volume and crunch with relatively few calories.
Using Greek yogurt for part of the dressing can increase protein while reducing the amount of mayonnaise needed. For a lighter serving, enjoy the salad over leafy greens instead of crackers or bread.
Does Weight Watchers Seafood Salad Fit a High-Protein Lifestyle?
Yes, this seafood salad is particularly suitable for a high-protein lifestyle because shrimp and crab provide lean protein without adding many carbohydrates. Greek yogurt adds more protein to the creamy dressing, while celery and bell pepper provide crunch and fiber. The salad is naturally low in net carbs when served without crackers or bread. Choose plain seafood without sugary sauces for the most protein-focused version.
Why This Recipe Is Special
- High-protein: Shrimp, crab, and Greek yogurt create a protein-rich combination.
- Low-carb friendly: The main ingredients contain relatively few carbohydrates.
- Light and refreshing: Lemon, celery, and herbs keep the salad bright.
- Creamy without being overly heavy: Greek yogurt lightens the dressing.
- Meal-prep friendly: It can be prepared ahead and served chilled.
My Personal Experience
- The shrimp and crab make a great combination.
Shrimp brings a firm, slightly sweet bite while crab adds delicate seafood flavor. - The celery gives the salad much-needed crunch.
Its crisp texture contrasts beautifully with the creamy dressing and tender seafood. - Lemon keeps the dressing fresh.
A little acidity balances the creamy ingredients and brings out the seafood flavor. - It tastes especially good when thoroughly chilled.
Giving the salad time to rest allows the herbs and dressing to mingle with the seafood.
Perfect For
This seafood salad is ideal for light lunches, meal prep, summer dinners, picnics, brunches, lettuce wraps, low-carb meal plans, and quick snacks. Serve it over mixed greens, in lettuce cups, on cucumber slices, or with a small portion of whole-grain crackers.
Why You’ll Love This Recipe
- Protein-packed: Shrimp and crab provide plenty of lean seafood protein.
- Quick to prepare: Once the seafood is cooked and cooled, everything mixes together quickly.
- Fresh and crunchy: Celery and bell pepper add plenty of texture.
- Easy to customize: Adjust the herbs, vegetables, and dressing to your taste.
- Great served cold: No reheating makes it particularly convenient for packed lunches.
Common Mistakes to Avoid
- Overcooking the shrimp — Cook just until pink and opaque to keep them tender.
- Using watery seafood — Drain seafood thoroughly before mixing to prevent a thin dressing.
- Adding too much dressing at once — Start with less and add more according to your preferred consistency.
- Skipping the chilling time — A short rest helps the flavors develop and makes the salad more refreshing.
Required Equipment
- Large mixing bowl — Provides enough space to combine the seafood without crushing it.
- Small bowl — Makes mixing the creamy dressing quick and easy.
- Sharp knife — Produces evenly sized vegetables for consistent crunch.
- Colander — Helps drain seafood thoroughly before mixing.
- Food-safe storage container — Keeps the chilled salad fresh and protected.
Storage Instructions
Transfer the finished seafood salad to an airtight container and refrigerate promptly. Keep it refrigerated at 40°F (4°C) or below and enjoy within 2 days for the best quality.
Because this recipe contains cooked seafood and dairy-based dressing, avoid leaving it at room temperature for extended periods.
This salad is not recommended for freezing, as the vegetables and creamy dressing can become watery and lose their texture after thawing.
Recipe Details
- Preparation Time: 15 minutes
- Cooking Time: 5–7 minutes
- Chilling Time: 30 minutes
- Total Time: About 50 minutes
- Servings: 4
- Best Season: Summer
- Total Calories: Approximately 210 calories per serving
📝 Ingredients
Seafood Salad
- 8 oz (225 g) cooked shrimp, peeled, deveined, and chopped
- 8 oz (225 g) lump crab meat, drained
- ½ cup (60 g) finely diced celery
- ½ cup (75 g) finely diced red bell pepper
- ¼ cup (35 g) finely diced red onion
- 2 tablespoons chopped fresh parsley
- 1 tablespoon chopped fresh dill
Creamy Dressing
- ½ cup (120 g) plain nonfat Greek yogurt
- 2 tablespoons light mayonnaise
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
- ¼ teaspoon salt, or to taste
Ingredient note: If using canned or packaged crab, drain it thoroughly and check for shell fragments. Freshly cooked shrimp can be used, but make sure they’re completely chilled before mixing.
Directions
- Cook the shrimp if needed.
Bring a pot of water to a gentle boil over medium-high heat. Add the shrimp and cook for approximately 2–3 minutes, until pink and opaque. Avoid overcooking. - Cool the shrimp.
Transfer the cooked shrimp to an ice bath for 2–3 minutes, then drain thoroughly and pat dry. - Prepare the vegetables.
Finely dice the celery, bell pepper, and red onion. Smaller pieces distribute more evenly throughout the seafood. - Make the dressing.
In a small bowl, whisk together Greek yogurt, light mayonnaise, lemon juice, Dijon mustard, garlic powder, black pepper, and salt. - Combine the seafood.
Place the chilled shrimp and drained crab into a large mixing bowl. - Add the vegetables and herbs.
Add celery, bell pepper, red onion, parsley, and dill. Fold gently to avoid breaking up the crab too much. - Add the dressing.
Pour the dressing over the seafood mixture and fold gently until everything is evenly coated. - Check the texture.
The salad should be creamy but not runny, with visible pieces of shrimp, crab, and crisp vegetables. - Chill.
Cover and refrigerate for at least 30 minutes. This allows the flavors to blend. - Taste and adjust.
Before serving, add a little more lemon juice, dill, black pepper, or salt if needed. - Serve.
Spoon into lettuce cups, serve over mixed greens, or enjoy with cucumber slices or whole-grain crackers.
High-protein cooking tip: Keep the seafood-to-dressing ratio generous. Using Greek yogurt in the dressing also adds protein while keeping the salad creamy.
Nutrition Facts — Per Serving (Approximate)
Estimates are based on four servings and the listed ingredients. Exact values vary depending on the seafood and mayonnaise brands.
- Calories: ~210 kcal
- Fats: ~7 g
- Cholesterol: ~145 mg
- Sodium: ~650 mg
- Potassium: ~330 mg
- Total Carbohydrates: ~7 g
- Fiber: ~1 g
- Net Carbs: ~6 g
- Sugars: ~4 g
- Protein: ~27 g
- Calcium: ~95 mg
Notes
- Storage: Refrigerate promptly and consume within 2 days for best quality.
- Reheating: No reheating is necessary; this salad is best served chilled.
- Allergy notes: Contains shellfish and dairy; check mayonnaise and seafood labels for additional allergens.
- Flavor boosts: Add lemon zest, Old Bay-style seafood seasoning, capers, or a small amount of hot sauce.
- Protein boost: Increase the shrimp or crab and use Greek yogurt as the primary dressing base.
- Lower-calorie option: Replace the light mayonnaise with additional nonfat Greek yogurt.
- Serving idea: Lettuce cups keep the meal low-carb, while whole-grain crackers provide additional carbohydrates and crunch.
Frequently Asked Questions
1. Can I use imitation crab?
Yes, but it usually contains more carbohydrates and less protein than real crab, so check the nutrition label if protein content matters.
2. Can I make this salad ahead of time?
Yes, prepare it up to a day ahead and keep it refrigerated in an airtight container.
3. Can I use canned shrimp?
Yes, drain and rinse canned shrimp thoroughly before adding them to the salad.
4. Can I replace the mayonnaise completely?
Yes, use additional Greek yogurt, although the dressing will be slightly tangier and less rich.
5. What is the best way to serve seafood salad?
Lettuce cups, mixed greens, cucumber slices, or a modest portion of whole-grain crackers all work well.
6. Can I freeze seafood salad?
Freezing isn’t recommended because the creamy dressing and fresh vegetables can become watery and lose their texture after thawing.
