How to Make Vegan Crab, From Jackfruit to Tofu

According to the National Fisheries Institute, crab is one of the top 10 most consumed seafood species in the US. It makes sense—the shellfish features in many dishes, from crab cakes to sushi rolls to salads and pasta dishes. However, there are some major downsides to consuming crab (including ingesting toxic metals).

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Luckily, it is possible to get all that same delicious crab taste and texture using just plant-based ingredients. We’re looking at jackfruit, hearts of palm, and tofu, for example. Find out more in some of our favorite vegan crab recipes below.

Is crab healthy?

Crab is a source of nutrients, including protein, omega-3, and vitamin B12, for example. But there are a few things to watch out for with this meaty shellfish. Crab is naturally high in cholesterol. Some research suggests that regularly consuming foods that are high in cholesterol may increase the risk of heart disease. That said, crab is low in saturated fat, which means the risk is likely lower than with other animal foods (think red meats and cheeses).

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One of the biggest issues with crab meat, however, is that it may contain toxins. In 2018, tests on brown crab meat products sold in Norway found levels of cadmium, a toxic heavy metal, that were three times the permitted level. This is because crabs absorb heavy metals from water that is polluted by things like industrial waste and agricultural runoff—two issues that are becoming more prevalent due to the industrialized food system.

On top of this, crabs also absorb microplastics from the ocean, too. This is another issue that is consistently getting worse. In 2020, researchers found the Atlantic Ocean had levels of plastic pollution 10 times higher than they initially realized. This is an issue for ocean and human health, as microplastics may be associated with an increased risk of chronic disease, some research indicates. 

Of course, many foods contain microplastics, but seafood in particular is at a higher risk of microplastic contamination. This is because many marine animals, including crabs, eat smaller creatures in the ocean that have already ingested plastic.

Sarah’s Vegan Kitchen

Is there plant-based crab?

If you don’t want to eat crab, there are alternatives. But look out for imitation crab—despite the name, this is not actually a plant-based product. It’s a highly processed paste made to look and taste like real crab, but it’s made primarily from white fish, as well as egg whites and additives.

Truly plant-based crab is out there though. As mentioned above, foods like tofu, jackfruit, hearts of palm, and even artichokes can help to recreate crab’s signature slightly sweet, flaky, and briny taste, especially when combined with ingredients like soy sauce, seaweed, Old Bay seasoning, and miso paste. 

5 vegan crab recipes

Intruiged? Check out the vegan crab recipes below, from stuffed mushrooms to California rolls to Rangoon.

Ashley Hankins

1 Vegan Crab and Cream Cheese-Stuffed Mushrooms

These crispy, creamy stuffed mushrooms are packed with tender hearts of palm, which, when mixed with Old Bay seasoning, have a delectable crab-like taste and texture. Make sure to bake until golden brown for that indulgent crunchy texture and garnish with parsley and lemon wedges for a little extra zest.
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Astig Vegan

2 Filipinx Crispy Fried Vegan Stuffed Crab

This Flipinx dish usually involves a crab shell. However, in this plant-based version, recipe developer RG Enriquez combines artichoke hearts with crumbled tofu and jackfruit to create flaky vegan patties that, thanks to wakame flakes, taste just like shellfish.
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Linda Soper-Kolton and Sara Boan

3 Vegan Jackfruit Crab Cakes With Creamy Remoulade Sauce

There are many different ways to make crab cakes, but jackfruit gives this recipe a meaty, tender, juicy texture. The creamy remoulade sauce, made with plant-based mayonnaise, vegan Worcestershire sauce, and chopped capers, turns it into an elegant, indulgent dish, perfect for a special date night.
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Sarah’s Vegan Kitchen

4 Vegan California Roll (Spicy Tofu Crab Salad)

Usually, California rolls contain imitation crab or real crab, but thanks to this tasty recipe from Sarah’s Vegan Kitchen you can achieve all the same delicious taste and texture with ingredients like tofu, sriracha, shredded carrot, and vegan mayonnaise. “They will make you prefer homemade sushi over takeout,” declares recipe developer Sarah Sullivan.
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Cooking With Ayeh

5 Vegan Crab Rangoon

Crab rangoon (also known as crab puffs) is another takeout favorite, usually found in American Chinese restaurants. They’re often made either with real crab or imitation crab meat, but in this version, recipe developer Ayeh Manfre gives you the same creamy, crunchy, seafood experience using ingredients like tofu, vegan cream cheese, and shredded carrots. “Dipped in sweet chili or your favorite dipping sauce, these vegan crab rangoons will be your new favorite thing to make,” says Manfre.
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