The Secret to a Healthier Lobster Roll—with Recipe

The Secret to a Healthier Lobster Roll—with Recipe

The Classic Lobster Roll

The classic lobster roll has long been a beloved summer staple – hot buttered lobster meat served on a toasted bun. However, with its high calorie and fat content, it may not be the healthiest choice. In this article, we’ll explore a lighter and fresher take on the classic.

Lighter Lobster Filling

To make our lobster rolls healthier, we’ll start by rethinking the lobster filling. Rather than dousing the lobster meat in butter, we’ll make a lighter dressing with Greek yogurt, lemon juice, dill and other fresh herbs. This cuts down on unnecessary fats and calories while still providing plenty of flavor.

Going Bun-less

Another way to cut carbs and calories is to skip the bun altogether. We can serve our lighter lobster salad over a base of fresh greens for a salad-style take. Not only does this reduce refined carbs, but it also adds more vitamins from the veggies.

Heartier Grain Bun

If you still want that classic sandwich feel, consider swapping out the white bun for a heartier whole grain option. The added fiber will help fill you up faster and stabilize blood sugar levels.

Lobster Roll Recipe

Now that we’ve covered some healthier tweaks, let’s look at how to actually make our lighter lobster rolls at home. Here is an easy recipe to try:


  • 1 lb cooked lobster meat
  • 1⁄2 cup Greek yogurt
  • 1 lemon, juiced
  • 2 tbsp fresh dill, chopped
  • 1 tbsp Dijon mustard
  • Salt and pepper to taste
  • 4 whole grain buns or lettuce leaves


  1. In a bowl, mix together the Greek yogurt, lemon juice, dill, mustard, salt and pepper.
  2. Gently fold in the cooked lobster meat, being careful not to break it up too much.
  3. If using buns, lightly toast or grill them.
  4. Divide lobster salad evenly among buns or lettuce leaves.
  5. Top with any additional fresh herbs.
  6. Enjoy your healthier take on a classic!


What makes this lobster roll healthier?

This lobster roll is healthier because it uses Greek yogurt instead of butter for the dressing, skips the white bun for whole grain or lettuce leaves, and focuses on fresh flavors from lemon, herbs and Dijon.

Can I use frozen lobster?

You can use thawed, cooked frozen lobster meat. Just make sure it is fully thawed and drained before mixing into the yogurt dressing.

How long will it keep?

The lobster roll filling should be eaten fresh within 2 days. The toasted buns can be stored at room temp in an airtight container for up to 4 days.

Can I make it without Dijon?

Yes, you can omit the Dijon if you prefer. The Greek yogurt and lemon will still provide plenty of flavor.

What’s the best way to cook the lobster?

Steaming and broiling are gentle cooking methods that will yield tender, delicate lobster meat perfect for lobster rolls.