Lobster Rolls, Lightened Up

Gobs of mayo and butter can wreck this summertime goodie. Lighten up your favorite lobster roll recipe and dive in!
lobster roll

Lobster Roll; Ellie Krieger

Photo by: Tara Donne

Tara Donne

Gobs of mayo and butter can wreck this summertime goodie. Lighten up your favorite recipe and dive in!

Nutrition Facts

Restaurant offerings for lobster rolls range from 600 to 1440 calories and 34 to 98 grams of fat per serving! Lobster certainly isn’t the problem: 3 ounces of cooked lobster meat contains 83 calories, 1 gram of fat and 17 grams of protein. It also packs in 44 percent of the daily requirement of vitamin B12 and more than 50 percent of the mineral (and antioxidant) selenium.

Shellfish like lobster does contain a fair amount of cholesterol: a 3-ounce portion has 20 percent of the daily recommendation. But since shellfish like lobster and shrimp are low in saturated fat, they can still be incorporated into a heart-healthy diet.

So if lobster isn’t to blame, what is? Heaps of mayo and butter are to thank for the skyrocketing calorie counts.

Mayo vs. Butter

Whether you prefer lobster prepared with creamy mayonnaise or silky butter, too much fat can weigh down your meal. Neither choice of fat needs to be completely off limits. Keep in mind that 1 tablespoon of mayo has 90 calories and 10 grams of fat while the same amount of butter has 100 calories, 11 grams of fat and 6 times more cholesterol than mayonnaise!

If mayo is your poison, cut down on the calories and fat by using 50% less than the recipe calls for or switch to a low fat version (get the low-down on light mayo options). Try blending mayonnaise with nonfat plain Greek yogurt to cut the fat but maintain a creamy texture.

For butter lovers, skip the side portions of melted butter and saute the lobster meat ahead of time in a more reasonable amount of butter. Then ramp up the flavor with fresh lemon juice (see recipe below).

Lightened-Up Lobster Rolls

Serves: 4
3 tablespoons unsalted butter
1 pound cooked lobster meat (cut into bite-sized pieces)
¼ teaspoon kosher salt
Freshly ground black pepper
Juice of ½ lemon
4 hot dog buns
Nonstick cooking spray
Lemon wedges for serving

Melt butter in a skillet and add lobster meat; season with salt, pepper and lemon juice and saute until lobster is just warm. Meanwhile, heat a small nonstick skillet over medium heat and coat with cooking spray. Gently split open hot dog buns. Place buns in skillet (open side facing down) and toast slightly. Fill toasted buns with lobster mixture and serve with lemon wedges.

Nutrition Info Per Serving (1 roll)
Calories: 289
Total Fat: 11 grams
Saturated Fat: 6 grams
Total Carbohydrate: 22 grams
Protein: 25 grams
Sodium: 842 milligrams
Cholesterol: 188 milligrams
Fiber: 0 grams

Cooking Tip: Cooking for someone that avoids shellfish? They don’t have to miss out – make a “lobster roll” using a firm and mild white fish like tilapia or halibut.

More recipes to try:
Ellie’s Lobster Roll (in photo above)

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana's full bio »

You Might Also Like:

Next Up

7 Delicious Pastas, Lightened Up!

Make these Healthy Pastas Without the Guilt. Find more healthy recipes like this at Food Network.

Please Don’t Eat the Plastic in Fruit Roll-Ups

After several concerning videos, Fruit Roll-Ups felt compelled to release an official warning to TikTokers not to eat the plastic wrapped around its fruit leather.

Panera Brings Back Its Lobster Roll and Lobster Mac & Cheese Just In Time for Summer

After three long years, you can again get your claws in these seasonal customer faves.

Millennials and Gen Z Find Common Ground on TikTok Thanks to Frozen Fruit Roll Ups

The trendy new snack is literally bringing generations together.

Lemonade, Lightened Up

There's nothing better than than an icy glass of lemonade on a hot day, but who needs all those extra calories from added sweeteners? Instead of turning to sugary, packaged mixes, make your own light and fresh versions. Here are our tricks.

Chowders, Lightened Up

As deliciously comforting as a warm bowl of chowder can be, all the fat and calories can wreak havoc on your waistline. A few simple swaps and you can slurp this savory soup with delight.

Steak, Lightened Up

Cook up the perfect steak for Dad this Father’s Day. With a few small tweaks and ingredient swaps, Dad can enjoy his juicy steak while the rest of family can breathe easy that Dad won’t have a coronary.

Meatloaf, Lightened Up

I recently ran the numbers on a classic meatloaf recipe and found that it had almost 800 calories and 65 grams of fat per serving! Here are some great ways to lighten up this American favorite.

Cheesecake, Lightened Up

Velvety smooth, sweet and creamy, but with more than 600 calories and 45 grams of fat per slice, can it be part of a healthy diet? Here’s how you can have your (cheese)cake and eat it too!