Skinny Crab and Artichoke Dip with Jalapeño

Skinny Crab and Artichoke Dip - just 75 calories for this creamy, delicious appetizer! |

Forget the game; I’ll be neck-deep in the mini crockpot.

Except true thing –> we actually don’t really watch the Superbowl. Not that we’re anti or anything, and we love to go to Superbowl parties (not saying, just saying), but we just don’t have a TV. Kinda need one of those for the Superbowl. One time we tried to stream a live football game from the interwebs and somehow we ended up with a very scrachy, blippy, fuzzy NFL game with the audio all in Spanish.

We also had a similar problem for the Olympics last summer. Or whenever that was. We were in the Philippines and all we wanted in the whole world was to watch Michael Phelps dominate some gripping swimming relay races. (I was a swimmer in high school by the way, which makes swimming the third and final sport that I like to watch, coming in right behind figure skating and gymnastics. That girl? I am her.)

But you know what happens in the Philippines? You get locked out. There is no online viewing for certain countries. Seriously. One time we thought we got it working so we made popcorn, got drinks, and cranked the AC up only to get about three seconds of precious viewing time before the scramble-freeze screen. It was 200x more dramatic than it should have been. If only this dip had been around then.

Skinny Crab and Artichoke Dip - just 75 calories for this creamy, delicious appetizer! |

But the Superbowl. I honestly didn’t even know when the Superbowl was until I googled it five seconds ago. And as I type this I feel like this same exact post happens every year where I tell you, “But I didn’t even know the Superbowl was coming up.” Annoying.

Sorry, guys. We don’t change much.

Except we do eat crab now as we shovel this dip into our mouths as often as possible. That’s a new thing.

Skinny Crab and Artichoke Dip - just 75 calories for this creamy, delicious appetizer! |

This dip was not meant to be skinny but it somehow ended up coming out at about 75 calories per serving, so CELEBRATE GOOD TIMES. This is skinny.

It has lots of vegetables like artichokes, red peppers, and jalapeño peppers, so I guess it makes sense that it’s a little bit on the healthier side. Plus I swapped the heavy cream for 2% milk. And plus, I added extra cheese. So that… just… works. There’s a little bit of lemon juice, a creamy base made from scratch – no Velveeta sort of thing going on here, not that I wouldn’t love that in it’s own sort of way, but with crab? let’s move on. There’s a little bit of spice (J to the alapeño) and just the most luscious, silky texture.

The thing about crab is it tastes less fishy and more delicately delicious, so you definitely do not need to be a seafood fanatic to dive your chip right into this little pool of yummy.

Skinny Crab and Artichoke Dip - just 75 calories for this creamy, delicious appetizer! |

Last fun thing that might make you want to make this dip even more:

Our new neighbors actually introduced us to this dip when they invited us over for a Welcome to the Neighborhood Party. Their hospitality was so unbelievably sweet. It just blows my mind that these people are all not just neighbors but truly friends, and that they live on this adorable block in the most charming houses, and they want to wine and dine with us: the scrappy new neighbors from the fixer-upper down the street.

So I met my neighbors and ate my weight in Crab and Artichoke dip all in one night. If I can stop thinking about this dip in the next 48 hours it will be a miracle. Dorothy, look what you’ve started now.

Skinny Crab and Artichoke Dip - just 75 calories for this creamy, delicious appetizer! |

Skinny Crab and Artichoke Dip with Jalapeño
Author: Pinch of Yum
Serves: 12 – 1/3 cup per serving
  • 1 jalapeno
  • 1 red bell pepper
  • 14 ounces canned or jarred artichoke hearts
  • 8 ounces canned jumbo lump crab meat
  • 2 tablespoons salted butter
  • 2 tablespoons flour
  • 1 1/4 cups 2% milk
  • 1/2 teaspoon salt
  • 1/4 cup shredded cheese (I used a combination of Parmesan and Gruyere)
  • 3 scallions, sliced
  • 1 tablespoon fresh lemon juice
  • chips for dipping, extra cheese for topping
  1. Remove the ribs and seeds from the jalapeno and the red bell pepper. In a large nonstick skillet over medium high heat, saute the peppers with a tiny bit of oil. You can also roast them without oil, stirring every few minutes to get a nicely browned exterior. When they are soft, set them aside.
  2. While the peppers are cooking, drain and chop the artichoke hearts. Drain the crab. Set aside.
  3. In the pan from step one, melt the butter. Add the flour and whisk until a thick paste forms. Let the mixture bubble for a minute or two. Slowly pour in the milk; whisk to incorporate. Keep the sauce over low heat – it should begin to thicken slightly. Add the salt, cheese, artichokes, crab, scallions, and lemon juice. Stir gently to combine. Add more liquid if needed.
  4. Transfer to a small crockpot or serving dish. Sprinkle with a little extra cheese and replace the crockpot cover so it melts just before party time (or broil if you’re using a regular serving dish). Serve on crackers or with dippin’ chips.
Canned crab and artichokes work just fine for this recipe, but you don’t have to use canned if you have access to fresh. Lucky you! [br][br]Nutrition information does not include any extra cheese added on top. I don’t think that counts, anyways, right?

Nutrition Crab Dip

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  1. I definitely did not know when the Super Bowl was either. Literally thought it was in early January and kept wondering why people were still posting Game day food. Whoops!
    This is skinny?! For real! You are genius Lindsay, even if it was accidental! I am a total seafood fanatic, so I love that spin on the traditional spinach and artichoke dip goin’ on here! I need a mini crockpot in my life yesterday.

  2. I only knew about the super bowl when the news covered who got the prime time ads. I live in Australia , so only about two years ago did I know this was a super important event to Americans.
    Haha love when recipes are accidentally “skinny”. Crab dip is always a winner when you have guest about and OMG that crock pot is cute as! What brand is it?

  3. I thought the “big game” everyone was talking about was the olympics unti like 2 days ago. So… glad everyone is on top of this whole football thing. Can’t believe you don’t own a TV. Netflix = life.

  4. mini crockpot: favorite purchase of 2013…..

  5. Perfect for Super Bowl Sunday! A must make for sure. Thanks for sharing.

  6. My superbowl awareness has been heightened this year, living in the tri-state area (Connecticut) and being surrounded by constant hype, but I will still be spending 99% of our party eating, as opposed to watching the game! Thanks for another great use for the mini crock pot :) Mine will be filled with bacon wrapped, manchego stuffed dates, but this recipe is going on the “to make” list.

  7. Can I ask why you don’t have a TV? We don’t either and it is such a rare thing to not own that I just had to ask. I love your blog. As a former twin city dweller I can relate to so much of what you write about (we’re some of your Eastern neighbors just across the border now). Thanks for your daily inspiration!

    • Bjork actually grew up without a TV, and neither of us owned one when we got married, and from then on we just never bought one. At the time we had NO money for a TV, and now it’s kind of just become our thing. :) We might get one eventually… it would be nice to have people over to watch live TV events. Thanks for the nice comment Mindy!

  8. Glad you’re settling in well in your neighbourhood! The dip looks amazing. Do you get everyone to eat it before it goes cold or is it OK luke warm/cold?

    • I kept the mini crockpot on low for a few hours, but even on low it gets pretty warm, so after a while I just unplugged it and it stayed warm for easily another hour or two. I would definitely serve it warm, but it doesn’t need to be piping hot. It actually creamifies/thickens really nicely when it’s not so hot.

  9. Mmm this sounds AMAZING! I love crab and cheese, what a winning combination! I doubt we will watch the Superbowl either. I didn’t know when it was or who the teams were until yesterday 😉 Not my thing. I didn’t own a TV for 10 years and then I met my husband who thought that was weird. We watch a decent amount now, but I liked not having a TV it “forced” me to do creative things.

  10. The only thing I like about the Superbowl is the commercials. And the food.

    I’d go heavy cream on this one. It’s crab, right? :)

    • Good call. The original recipe from my neighbor/a magazine called for half and half, or heavy cream, I can’t remember. I think it was half and half. I did add a little bit to my leftovers just because… well, I love cream. :) haha. But honestly, it still tasted extremely creamy and yum with just the milk!

  11. My husband and I got married Superbowl weekend and this is the only reason I know when it is.

    The dip sounds great! I need to throw a party now.

  12. Oh my! So creamy and full of flavor. I don’t care about the game really I just want to munch on this goody :)

  13. Now I understand how you get so much done – no TV!! Great idea! Mine is going out the window. (Monday of course)

  14. We’ll have the game on the TV “just because”, but I think the thing we’re truly excited about is the food. My boyfriend is from Maryland, so any and all recipes that contain crab are a total MUST. The fact that this is skinny is blowing my mind!

  15. This looks amazing AND so much healthier than the dips with velveeta. That stuff scares me, the fact that it’s not refrigerated freaks me out haha! Enjoy your superbowl!

  16. On Superbowl Sunday I am all about the food and commercials…I could care less about the game. This dip, Lindsay. Holy yum. If I didn’t already have my groceries for what I am making on Sunday, this would be on my list!

  17. What a great dip, perfect for Super Bowl, and yes I watch for the commercials, most of the time they are the best.

  18. You cannot escape Super Bowl madness here in Denver! Go Broncos! It will be yet another day that I love this time zone (and yes, Peyton Manning and the team!) as we’ll watch the game at 4:30, be done by 7:30 or 8 and still get the kids in bed at an ok hour for a Sunday night. Pinning this crock pot recipe.

  19. Amazing! I just made crab & artichoke wontons for a Super Bowl snack appetizer post a couple of days ago. I used a crab & artichoke dip from Whole Foods — if only you had posted this a week sooner I would have made this and used this for the wonton filling! In any case, what a coincidence! Next time I made the wontons, or want to enjoy cheesy, crabby goodness, I’m going to use this recipe. Thanks!

  20. I love that you made this skinny! I have a wicked shellfish allergy and can never eat crab again, but what I wouldn’t give! pinned!

  21. Love a good crab and art dip. The kick of jalapeno makes me want to try this even more.

  22. I love crab dips and the fact that this is skinny makes even better.

  23. I only remember the super bowl because its always my birthday weekend… other than that would never remember! This dip is an absolute MUST make! yum =)

  24. I never used to even watch the superbowl – it bored me to death. I grew up around it but never understood what the fuss was about. But my boyfriend and his family are crazy crazy fans. I’m expecting they’ll be getting me a jersey soon haah. We’re cooking up lots of delicious food on Sunday and I’m most excited for that and all the hilarious ads!

    But this dip looks so amazing Lindsay! We’ll have to add this to our menu :)

  25. This is great. I love crab <3 gonna try this soon

  26. Only 75 calories for this cheesy, creamy party-in-your-mouth?!?! I don’t believe it. You’re going to have to send me a batch to prove it :)

  27. The Superbowl is definitely about the food for me and just hanging out with people. I’m not always a huge fan of crab dips, but this one sounds good. The artichoke and jalapeno should add a nice flavor.

  28. Accidentally skinny recipes are the best!! Because not only do they taste amazing, but you actually feel GOOD after eating them. Total win-win in my book. And that’s incredibly sweet of your neighbors to throw you a welcome-to-the-neighborhood party! I loved seeing your picture on Instagram; it looked so warm and cozy and toe-tingling happy. Exactly what you and Bjork deserve!

  29. This looks delicious, and I love that it is skinny! Artichoke dip is addicting, so a skinny recipe is a must! That mini crock pot is adorable!

  30. Oh yum – Love your version of crab/artichoke dip – Would really like to see this submitted at so I can share with all my foodie friends :-)

  31. Were your artichoke hearts marinated or not?


  32. My fiance loves all things crab and I never make it for him (poor thing). This, though, looks like something I could handle. I imagine that the quality of canned crabmeat varies wildly between brands and was wondering if you had a brand you usually use or recommend? :) Thanks so much for sharing!

    • Honestly, I don’t know if there is more than just one variety sold at my local grocery store. I’m not sure it makes a difference since it’s canned either way, but I do try to buy it from the “nicer” grocery stores when I can.

  33. Hi! Love this recipe! I’m not a fan of butter, though :( Could you please recommend an alternative I can use in this recipe? Thanks!

  34. Would this still be okay without the peppers? I’m not a fan of the spicyness

  35. Jennifer Lambert says:

    This was so good. It was my 1st time making crab dip and it was awesome. My daughter came back for 2nds.

  36. Can you please provide a print link for your recipes? If I overlooked it, I apologize. Just tired of having to save so many recipes to the bookmark section of my iPad.

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