Skinny East Coast Lobster Roll

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Are you searching for new summertime meals? Consider yourself successful, because you’ve just stumbled upon our Skinny East Coast Lobster Roll recipe! It’s perfect for lunch or dinner on a warm, sunny day. The best part is that you don’t have to venture out to a restaurant or food truck to find it. You can make this tasty lobster roll right in your own kitchen in just 15 minutes.

A Healthy Take on a Classic New England Comfort Food

This healthy New England Lobster Roll is overflowing with comfort food ingredients such as fresh lobster, greek yogurt, lemon juice, lemon zest, and olive oil

Lobster is one of the most nutritious forms of protein out there. It’s incredibly rich in vitamin B12 and choline, both of which enhance cognitive function and focus. Traditional lobster roll recipes use mayonnaise, but we’ve switched things up a bit to reduce the fat and calories in this recipe. Instead of mayo, we use plain Greek yogurt with a little bit of lemon juice, lemon zest, and olive oil. This mixture is higher in protein and free of unhealthy fats. 

Our skinny lobster roll recipe makes enough for two sandwiches, so you can feel free to share it with a friend or save the second half for lunch tomorrow. Honestly, you’ll probably want to keep it all to yourself! Each sandwich (assuming you’ve made it on a whole wheat hot dog bun) is around 230 calories and offers 25 grams of protein.

How to Make the Best Skinny East Coast Lobster Roll

Enjoy this New England Lobster Roll on a classic white hot dog-style bun.

What makes a good lobster roll? Fresh ingredients because they hold the most flavor! Obviously, the main and most important part of this recipe is the lobster. While you could technically use thawed frozen lobster, we highly recommend using fresh tail meat. Furthermore, the heartier the chunks, the better. Don’t shred the lobster into oblivion; you want nice meaty portions in your sandwich!

Traditional recipes also usually only use celery, but we’ve added in some red and green onion, too. This contributes to the flavor without tacking on a bunch of extra calories. In addition to the Greek yogurt, lemon juice, lemon zest, and olive oil, we’ve also added smoked paprika for a little extra flavor punch. Lastly, season this mixture with salt and pepper to taste, and stir until evenly combined.

Now, any New-Englander would probably tell you that it’s not a lobster roll if it’s not served on a white hot dog-style bun. We chose a whole wheat bun for extra nutrition, but you could make this recipe on white if you prefer. Something else they may tell you is that you should add some butter to the bun and toast it slightly before adding in the lobster filling. That would add extra calories, so we’re going to skip it, but again: That’s up to you!

Skinny East Coast Lobster Roll

Prepare this tasty, restaurant-quality lobster roll right in your own kitchen!
Total Time15 mins
Course: Dinner, Lunch
Cuisine: American
Keyword: Quick and Easy
Servings: 2 people
Calories: 230kcal


  • 8 ounces cooked lobster fresh or frozen and thawed, tail meat is best
  • 1 tablespoon green onion chopped
  • 1 tablespoon red onion minced
  • 1 tablespoon celery chopped
  • 2 tablespoons fat free Greek yogurt
  • 1/2 teaspoon olive oil
  • 1/2 teaspoon lemon zest
  • 1 teaspoon lemon juice
  • 1 teaspoon smoked paprika
  • Kosher salt (to taste)
  • ground black pepper (to taste)
  • 2 whole grain sandwich buns


  • Combine all ingredients except the buns. Mix well.
  • Divide the lobster mix between the two sandwich buns.


Serving: 1sandwich | Calories: 230kcal | Carbohydrates: 22g | Protein: 25g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 145mg | Sodium: 696mg | Potassium: 342mg | Fiber: 2g | Sugar: 4g | Vitamin A: 522IU | Vitamin C: 2mg | Calcium: 154mg | Iron: 2mg

What do you think? Are you adding this skinny east coast lobster roll to your summer menu? What’s your favorite way to eat a lobster roll? Let us know in the comment section!

If you enjoy this recipe, you may also want to try these tasty summertime “salads”:

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2 Comments on "Skinny East Coast Lobster Roll"

  1. Angie  September 20, 2020

    Hello could I substitute salmon or shrimp? Thanks!

    • Nichole Furlong  September 20, 2020

      Yes! You could substitute either salmon or shrimp!


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