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Whole30 Maryland Crab Soup

A gluten free, grain free, and legume free version of the traditional Maryland soup! Whole30 friendly as well. 
Course Soups/Stews
Cuisine American
Prep Time 10 minutes
Cook Time 1 hour 30 minutes
Total Time 1 hour 40 minutes
Servings 8 people
Calories 121kcal
Author Mary Smith


  • 1 lb fresh lump crab meat
  • 4 cups compliant beef broth I used Bonafide Provisions. Make sure to check labels for sugar, colorings, additives, etc.
  • ½ onion diced
  • 2 russet potatoes peeled and diced into 1/2 inch cubes
  • 1 cup frozen cut green beans
  • 1 cup diced carrots
  • 1 15 oz can diced tomatoes
  • 2 tbsp tomato paste
  • 1 tbsp coconut aminos
  • 1.5 tbsp Primal Palate New Bae seasoning + more if you like heat! You can also use Old Bay
  • 1 tsp ground mustard this is a powder and can be found in the seasoning aisle!
  • 1 tsp fresh ground black pepper


  • Add all ingredients (except crab) into a large stock pot and stir well. Bring to a boil, then reduce to a simmer. Add the crab meat, cover, and simmer on medium low for 1 - 1.5 hours. Enjoy!

Instant Pot Instructions

  • Add all of the ingredients except for crab meat into the Instant Pot. Lock the lid and cook on manual high pressure for 12 minutes. Manually release the pressure. Remove lid and turn to "saute" mode. Add the crab meat and cook for an additional 5-7 minutes, stirring occasionally, until the crab is warmed through. Serve and enjoy!


Calories: 121kcal | Carbohydrates: 15g | Protein: 14g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 24mg | Sodium: 1009mg | Potassium: 544mg | Fiber: 2g | Sugar: 2g | Vitamin A: 2864IU | Vitamin C: 11mg | Calcium: 63mg | Iron: 2mg