If you’re anything like me, you’ve probably found yourself craving the warm, comforting goodness of chicken and dumplings on a cold day. But as you reach for that spoon, a nagging question might pop into your head: “Are chicken dumplings actually healthy?” Well, I’ve done some serious digging into this question, and the answer might surprise you!
The Nutritional Breakdown of Chicken Dumplings
Let’s crunch some numbers first, A typical serving of chicken dumplings contains
For a single steamed dumpling (about 37 grams):
- Calories: 41.8% of weight
- Fat: 1.7g
- Carbs: 4.1g
- Fiber: 0.4g
- Protein: 2.5g
For a typical serving of 3-4 dumplings, you’re looking at:
- Protein: 20-25g (from chicken and vegetables)
- Carbohydrates: 30-40g (from dough and vegetables)
- Fat: 10-15g (from chicken, dough, and cooking oils)
- Fiber: 2-3g (more if using whole wheat dough)
- Sodium: 400-600mg (from broth, seasonings, and soy sauce)
I have to admit, these numbers aren’t terrible! The protein content is particularly impressive, making chicken dumplings a decent option for maintaining muscle mass.
The Good: Health Benefits of Chicken Dumplings
Chicken dumplings aren’t just delicious—they actually pack some surprising health perks
1. Nutritious Fillings
The fillings in dumplings often contain ingredients that bring significant health benefits:
- Chinese Radishes: Excellent source of vitamin C, potassium, and folic acid with potential cancer-protective properties
- Onions: Rich in vitamins B6 and C, chromium, biotin, and fiber; can help lower blood lipid levels
- Ginger: Effective for easing gastrointestinal distress and combating motion sickness
- Chives: Contain allicin which helps manage cholesterol and can reduce blood clots and lower blood pressure
- Celery: Helps lower blood pressure and balance pH levels
2. Good Source of Protein
The chicken in these dumplings provides high-quality protein, which is essential for:
- Muscle maintenance and growth
- Tissue repair
- Immune function
3. Comfort Food Benefits
Don’t underestimate the psychological benefits! Comfort foods like chicken dumplings:
- Provide emotional satisfaction
- Support mental well-being
- Can be especially valuable during stressful times
4. Easy to Digest
The soft texture of chicken dumplings makes them:
- Gentle on the digestive system
- A good option for those recovering from illness
- Easier to consume for people with certain digestive issues
The Less Good: Potential Health Concerns
Ok, I gotta be honest with you. It’s not all positive news when it comes to chicken dumplings. Here are some potential drawbacks:
1. High Sodium Content
Traditional chicken dumplings can pack a serious sodium punch, which is concerning for:
- People with high blood pressure
- Those with heart disease
- Anyone trying to reduce sodium intake
2. Refined Carbohydrates
Most dumpling wrappers are made with refined white flour, which:
- Can cause blood sugar spikes
- Lacks the fiber of whole grains
- May contribute to weight gain when consumed in excess
3. Cooking Methods Matter
The healthiness of chicken dumplings varies dramatically based on how they’re prepared:
| Cooking Method | Health Impact |
|---|---|
| Steaming | Lowest calories, retains nutrients best |
| Boiling | Moderate calories, some water-soluble vitamins lost |
| Pan-frying | Highest calories and fat content |
4. Store-Bought Concerns
If you’re grabbing pre-made dumplings, watch out for:
- Preservatives
- MSG and artificial flavorings
- Higher sodium and fat content
- Hidden sugars
Making Healthier Chicken Dumplings
The good news? You can absolutely enjoy this comfort food classic while keeping it nutritious! Here’s how I make my chicken dumplings healthier:
1. Upgrade Your Dough
- Swap refined flour for whole wheat flour to boost fiber content
- Consider gluten-free options like almond or coconut flour for special diets
- Keep portions reasonable (the dough is typically the highest-calorie component)
2. Pack in the Veggies
I always try to maximize the vegetable content in my filling with:
- Carrots for vitamin A
- Celery for fiber
- Onions for flavor and antioxidants
- Cabbage or spinach for additional nutrients
3. Choose Lean Protein
- Use boneless, skinless chicken breast instead of fattier cuts
- Consider organic or free-range chicken when possible
- Ensure chicken is well-cooked to an internal temperature of 165°F
4. Mind Your Cooking Method
- Steam dumplings instead of frying them
- If you must pan-fry, use a minimal amount of heart-healthy olive oil
- Baking is another healthier alternative to traditional frying
5. Watch the Sodium
- Use low-sodium chicken broth
- Flavor with herbs and spices instead of salt
- Go easy on the soy sauce or choose low-sodium varieties
Dr. Sonali Ruder’s Healthier Chicken and Dumplings Recipe
I found this amazing lightened-up version of chicken and dumplings from Dr. Sonali Ruder that keeps the comfort food feeling while making it much healthier:
What makes this recipe healthier:
- Uses olive oil instead of butter for heart-healthy fats
- Low-sodium chicken stock controls sodium content
- No heavy cream (uses flour to thicken instead)
- Buttermilk in the dumplings reduces the need for butter while keeping them fluffy
- Packed with vegetables for added nutrients
This recipe proves you don’t have to sacrifice flavor to make chicken dumplings healthier!
Chicken Dumplings for Special Diets
Wondering if chicken dumplings can fit into your specific eating plan? Here’s the scoop:
For Weight Loss
Chicken dumplings can actually be part of a weight loss diet when:
- Portions are controlled
- They’re steamed rather than fried
- The filling emphasizes lean protein and vegetables
- The wrapper is kept thin or made with whole grains
For Gluten-Free Diets
Yes, you can enjoy gluten-free chicken dumplings by:
- Using gluten-free flour blends
- Opting for rice flour wrappers
- Ensuring all filling ingredients are gluten-free
For Low-Carb Diets
This gets trickier, but you can adapt by:
- Reducing the amount of dough used
- Considering alternative low-carb wrappers (like thinly sliced cabbage)
- Focusing more on the protein-rich filling
The Bottom Line: Moderation is Key
So, are chicken dumplings healthy? The answer is… it depends! Like most foods, the nutritional value comes down to:
- Ingredients used
- Cooking methods
- Portion sizes
- How they fit into your overall diet
When made with wholesome ingredients and prepared using healthier cooking methods like steaming, chicken dumplings can absolutely be part of a balanced diet. They provide protein, potentially beneficial micronutrients from the fillings, and that oh-so-important satisfaction factor.
However, they’re probably not something you want to eat every day, especially if you’re watching sodium intake or trying to limit refined carbs. As with most comfort foods, moderation is your friend.
My Personal Take
I’ll be totally honest with you – I LOVE chicken dumplings and still eat them regularly. But I’ve made some tweaks to my approach:
- I make them at home more often than ordering out
- I pack my filling with extra veggies
- I steam rather than fry them most of the time
- I pair them with a large vegetable side to balance the meal
This way, I get to enjoy one of my favorite comfort foods while still supporting my health goals. And isn’t that what sustainable healthy eating is all about?
Remember, no single food is “good” or “bad” – it’s your overall dietary pattern that matters most. So go ahead and enjoy those chicken dumplings mindfully as part of your balanced diet!
Have you tried making healthier chicken dumplings at home? What’s your favorite way to prepare them? I’d love to hear your thoughts and recipes in the comments below!
Crunching the Numbers
A single steamed dumpling comes out to 37 grams which contains 41.8% calories. That breaks down into 1.7g of fat, 4.1g of carbs, 0.4g of fiber, and 2.5g of protein. For someone that indulges on two dumplings they are looking at: 12 to 22 grams of carbs. Steamed or boiled dumplings are healthy options, but do not forget about your fillings and serving sizes as well. One of the more popular options when it comes to dumplings are meat filled ones. Now there are many options of dumplings especially when it comes to fillings and how they are cooked. For example there are vegetable dumplings where you can still meet your nutritional needs while still keeping the calories low.
The consensus is that dumplings carry a whole lot of micronutrients and are typically healthy options.
As we were going over before, what is inside your dumplings are what make up the benefits. Dumplings are well known for their wide range of fillings. Such as onions, chives, Chinese radishes, ginger, and even celery. Lets go over the benefits of each one:
- Chinese Radishes: They provide an excellent source of vitamin C, potassium, and folic acid. They even contain cancer protective properties! Throughout history radishes have been used to combat liver disorders.
- Onions: They are a great source of vitamin B6 and C, chromium, biotin, and fiber. Studies have shown onion extract decreases blood lipid levels.
- Ginger: Has been proven to be very effective when it comes to alleviating symptoms of gastrointestinal distress. It is also a great remedy to kick motion sickness.
- Chives: Offer allicin content which contributes to cholesterol management. Another benefit of chives is they are great for reducing blood clots and blood pressure.
- Celery: Similar to chives, celery offers benefits of lowering blood pressure. While the juices in the celery will help balancing pH levels and neutralizing acidity.
Just like anything else dumplings are a great source of food and nutrition when taking moderation in mind. They can even offer health benefits with their fillings and multiple options. There are many different types of dumplings ranging from fillings, spices, and even how they are cooked. Anything from vegetable dumplings to a meat based filling of pork or chicken. Culture of course plays a role in how dumplings are prepared and made. For example, The Dumpling School offers traditional Taiwanese dumpling dishes.
Healthy Chicken And Dumplings Recipe – Guide To A Homemade Classic | #healthyrecipes101
FAQ
Are chicken and dumplings healthy?
Chicken and dumplings is a classic Southern comfort food dish, but it isn’t necessarily the healthiest dish. Traditional chicken and dumplings from scratch uses a lot of rich ingredients like chicken fat, butter, and heavy cream.
How to make healthy chicken & dumplings?
Healthy Chicken and dumplings recipe, one of the best comfort foods, an American classic, a friend in need, in sickness and in health. In a small bowl, add 1/4 tsp salt, 1/4 cup whole milk, and 1/4 cup heavy cream. Stir to dissolve the salt.
What is chicken and dumplings?
Chicken and dumplings is a comforting chicken soup topped with uncooked dumplings that puff up as they cook in the simmering liquid. Depending on where you live, the chicken and dumpling soup base might be thin and brothy or have a thick, creamy consistency like gravy.
Can you make chicken & dumplings gluten-free?
Psst… you can even make it dairy-free and gluten-free! Chicken and dumplings is soothing comfort food. A good, warm bowl of the stuff can ease a world of stress and tension. You have two options with this recipe. Stovetop or slow cooker. If you opt for the stovetop, you’ll want a large stockpot.
How many calories in chicken & dumplings crock pot?
This easy chicken and dumplings crock pot recipe is only 243 calories per servings, and is very filling! This recipe has just been updated with both slow cooker and stovetop directions! To a slow cooker, combine the chicken, onion, celery, salt, pepper, shredded carrots, and garlic cloves.
Why do you use whole-wheat flour for chicken & dumplings?
Our revision of creamy chicken and dumplings uses whole-wheat flour for the dumplings and adds lots of vegetables to the filling. The delicious, satisfying results are packed with beneficial nutrients and dietary fiber, and because we don’t use canned soup for the sauce, sodium levels are drastically reduced.
Are dumplings healthy for weight loss?
Are chicken and dumplings good for a diet?
Is Chicken and Dumplings Healthy? Chicken and dumplings is a classic Southern comfort food dish, but it isn’t necessarily the healthiest dish. Traditional chicken and dumplings from scratch uses a lot of rich ingredients like chicken fat, butter, and heavy cream.
What kind of dumplings are healthy?
When comparing steamed, boiled, and fried dumplings, the general consensus is that steamed dumplings are the healthiest option, followed closely by boiled dumplings. Here’s a breakdown of each method: Steamed Dumplings: – Health Benefits: Steaming retains more nutrients compared to boiling and frying.
How many calories are in chicken dumplings?
The number of calories in chicken dumplings varies significantly by type and preparation, but a single steamed chicken dumpling typically contains around 49 calories, while a serving of a more soup-like “chicken and dumplings” can range from 300 to over 400 calories. Factors like the size of the dumpling, the ingredients in the filling and dough, and whether they are fried or steamed all influence the final calorie count.