A lower-calorie way to make Lobster Roll
Lobster Roll — with chilled lobster, celery, lemon yogurt, and a toasted bun
Sweet lobster meat gets a light lemon-yogurt dressing and crisp celery in a small toasted roll, about 390 kcal per serving.
Control moisture first, build flavor through browning and aromatics, and use measured rich ingredients only where they are most noticeable. The finished lobster roll keeps its traditional shape and defining texture without a greasy or watery finish.
What changes—and what stays
From with mayonnaise and buttered oversized rolls often 550–750 kcal to 390 calories
Replace most mayonnaise and butter with Greek yogurt and use a smaller whole-grain roll. Cold lobster, lemon, chive, celery, black pepper, and toasted bread keep the Atlantic flavor bright.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Replace most mayonnaise and butter with Greek yogurt and use a smaller whole-grain roll | Cold lobster, lemon, chive, celery, black pepper, and toasted bread keep the Atlantic flavor bright. |
How the flavor stays
Cold lobster, lemon, chive, celery, black pepper, and toasted bread keep the Atlantic flavor bright.
A cost rule that survives inflation
Celery and cabbage add crunch so 750 grams of lobster makes six full rolls.
Ingredients for 6
Measure first; timing is part of how this recipe uses less fat.
- 750 gcooked lobster meat
- 6small whole-grain rolls
- 350 gplain Greek yogurt
- 300 gcelery
- 300 gcabbage
- 3lemons
- 80 gchives
- 12 gcanola oil
- 20 gDijon mustard
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Drain lobster completely
Chill picked lobster and blot away cooking liquid before cutting large pieces.
Look for: Lobster is cold and dry with intact chunks.
Step 2 · follow the visible cue
Make a sharp light dressing
Whisk yogurt, mustard, lemon, chive, and pepper.
Look for: Dressing is thick enough to cling thinly.
Step 3 · follow the visible cue
Fold without breaking meat
Combine lobster, celery, cabbage, and just enough dressing.
Look for: Lobster chunks remain visible and no liquid pools.
Step 4 · follow the visible cue
Toast buns and fill cold
Brush bun cuts with measured oil, toast, and fill immediately with cold lobster.
Look for: Bun edges are crisp and filling stays chilled.
Calories at the same serving size
176 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 6 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Lobster Roll within two hours and refrigerate sealed for up to three days. Reheat only what you need.
Cool Lobster Roll within two hours and refrigerate sealed for up to three days. Reheat only what you need.
Frequently asked questions
Can Lobster Roll be prepared a day ahead?
Yes. Chill promptly and keep crisp or delicate components separate until serving. Cool Lobster Roll within two hours and refrigerate sealed for up to three days. Reheat only what you need.
What does the calorie figure for Lobster Roll include?
It covers one of the stated servings from the listed quantities only; extra sides are not included. Replace most mayonnaise and butter with Greek yogurt and use a smaller whole-grain roll.
- cooked lobster meat750 g
- small whole-grain rolls6
- plain Greek yogurt350 g
- celery300 g
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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