Classic Maryland Crab Cakes

In Phase 3 of the FMD we focus on eating high healthy-fat, moderate-carbohydrate, moderate-protein, and low-glycemic fruit.

Healthy fats do lots more than just help you burn stored fat on the Fast Metabolism Diet. Eating plenty of nuts, seeds, healthy oils, and avocados is immensely satisfying, helping satiate the body and relieve stress. And what happens when stress levels are low? Cortisol (the belly fat hormone) is kept in check, avoiding stress-based weight gain. To enhance that effect, Phase 3 also emphasizes stress-reducing exercise and activities like yoga, sauna, and massage. These help further lower stress and promote the release and elimination of toxins.

The foods on Phase 3, are also rich in inositol and choline, cofactors that metabolize fat and keep it from getting blocked in the liver. You'll find these nutrients in egg yolks, raw nuts and seeds -- they block those newly released fat molecules from being reabsorbed.

These crab cakes are ideal for Phase 3 of The Fast Metabolism Diet! The combination of eggs, fresh sprouted-grain breadcrumbs, and safflower yields the best soft and flaky cakes that will keep the metabolism burning. Enjoy!

Phase 3 | Serves 4 
Prep time: 25 minutes | Total time: 1 hour 25 minutes


18 ounces jumbo lump or backfin lump crabmeat, fresh or pasteurized
1 large egg
1/4 cup safflower mayonnaise
1 1/2 teaspoons Dijon mustard
1 1/2 teaspoons Old Bay seasoning
1 teaspoon fresh lemon juice
Sea salt
1 1/4 cups sprouted-grain breadcrumbs (from about 2 1/2 slices sprouted-grain bread)
1 tablespoon chopped fresh flat-leaf parsley
3 tablespoons olive oil
Lemon wedges for serving


  1. Drain the crabmeat, if necessary, and pick through it for shells (jumbo lump will not have shells). Put the crab in a medium mixing bowl and set aside.

  2. In a small bowl, whisk the egg, mayonnaise, mustard, Old Bay seasoning, lemon juice, and 1/4 teaspoon salt. Scrape the mixture over the crab and mix gently until well combined. Gently break up the lumps with your fingers but do not overmix.

  3. Sprinkle the breadcrumbs and the parsley over the mixture, and mix them in thoroughly but gently; try not to turn the mixture into a mash—it should still be somewhat loose. Cover with plastic wrap and refrigerate for 1 to 3 hours.

  4. Shape the crab mixture into 8 cakes about 1 inch thick. In a 12-inch nonstick skillet, heat the olive oil over medium heat. Add the cakes to the pan (8 should fit comfortably). Cook until dark golden brown on the underside, about 4 minutes. Flip the cakes, reduce the heat to medium-low, and continue cooking until the other side is well browned about 4 to 5 minutes. Serve with lemon wedges on the side for squeezing over the cakes.