Crabe Beninoise

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A popular way to prepare crab in Benin, crabe Beninoise is light and fluffy. If you are cooking fresh crab, you will need about 8 pounds of live crabs. Once you have removed the meat from the shells, save at least six shells to use as baking containers. Serve hot with rice and sliced tomatoes.

By
Jessica B. Harris, Ph.D.
Portrait of Jessica B. Harris with a stack of books
Jessica B. Harris, Ph.D.

Jessica B. Harris, Ph.D. is a culinary historian and the author of 13 books related to the African diaspora, including Vintage Postcards from the African World (University Press of Mississippi), My Soul Looks Back (Scribner) and High on the Hog (Bloomsbury USA). She is the 2020 recipient of the James Beard Lifetime Achievement Award.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
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Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Crabe Beninoise
Photo: Photography / Jennifer Causey, Styling / Ruth Blackburn / Audrey Davis
Active Time:
15 mins
Additional Time:
30 mins
Total Time:
45 mins
Servings:
6
Yield:
6 servings
Nutrition Profile:
Low-Carb Dairy-Free Healthy Aging Healthy Immunity Low-Fat High-Protein Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 2 large eggs

  • 2 pounds cooked fresh crab meat

  • 1 cup chopped scallions, including green tops (5 whole)

  • 1 cup chopped ripe tomatoes, (1 large)

  • ¼ cup chopped fresh parsley

  • 1 stalk celery, minced

  • 2 cloves garlic, minced

  • 1 1/2 teaspoons minced habanero, (Scotch bonnet) or 1 tablespoon minced jalapeño peppers

  • ½ teaspoon salt

  • ¼ teaspoon freshly ground pepper

  • ½ cup dry breadcrumbs, divided

Directions

  1. Preheat oven to 350°F.

  2. Beat eggs lightly in a medium bowl. Stir in crab meat, scallions, tomatoes, parsley, celery, garlic, chiles, salt, pepper and 1/4 cup breadcrumbs. Spoon into six well-washed crab shells or six 1 1/3-cup ramekins. Sprinkle the remaining 1/4 cup breadcrumbs evenly over the tops.

  3. Place the crab shells or ramekins on a baking sheet and bake until the tops are golden brown and the custard has set, about 30 minutes. Serve hot.

Equipment

Six 1 1/3-cup ramekins

Originally appeared: EatingWell Magazine, September/October 1991; updated November 2021

Nutrition Facts (per serving)

200 Calories
3g Fat
10g Carbs
31g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 200
% Daily Value *
Total Carbohydrate 10g 4%
Dietary Fiber 2g 5%
Total Sugars 2g
Protein 31g 62%
Total Fat 3g 4%
Saturated Fat 1g 5%
Cholesterol 209mg 70%
Vitamin A 760IU 15%
Vitamin C 17mg 19%
Folate 121mcg 30%
Sodium 892mg 39%
Calcium 187mg 14%
Iron 2mg 11%
Magnesium 70mg 17%
Potassium 588mg 13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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