Are chicken dumplings good for you?

Quick Answer

Chicken dumplings can be a nutritious part of a balanced diet when prepared in a healthy way. Dumplings made with whole grains, lean proteins, and vegetables provide important nutrients like protein, fiber, vitamins, and minerals. However, dumplings can also be high in calories, fat, and sodium if not made carefully. Overall, chicken dumplings are a good option in moderation as part of an overall healthy eating pattern.

What are chicken dumplings?

Chicken dumplings are a type of dumpling made with a chicken filling wrapped in dough. The dough used for dumplings can vary and includes options like:

Wheat flour dough
Rice flour dough
Tapioca starch dough

Shirataki noodle dough

The chicken filling also varies but usually contains a mix of ground chicken, vegetables like cabbage or carrots, and seasonings. Chicken dumplings can be steamed, boiled, pan-fried, or deep fried. Popular varieties include:

Chinese chicken dumplings – filled with chicken and minced vegetables and traditionally steamed.

Chicken and dumplings – poached chicken served in a thick chicken broth with dropped biscuit dumplings.
Gyoza – Japanese pan-fried chicken dumplings.
Manti – Central Asian steamed dumplings filled with spiced chicken.

Nutrition Facts

The nutrition of chicken dumplings can vary significantly based on the specific ingredients and cooking method used. Here are some general nutrition facts for chicken dumplings:

Steamed chicken dumplings (4 pieces)

Calories: 80

Fat: 2g
Carbs: 13g
Protein: 5g

Fiber: 1g
Sodium: 150mg

Pan-fried chicken dumplings (4 pieces)

Calories: 120
Fat: 7g
Carbs: 13g

Protein: 5g
Fiber: 1g
Sodium: 300mg

As you can see, pan-fried dumplings contain more calories and fat due to being cooked in oil. Steamed dumplings are generally the healthier cooking method.

Benefits

Here are some of the potential benefits of chicken dumplings when prepared in a healthy way:

Lean protein

The chicken provides a lean source of high-quality protein. Protein plays an important role in building muscle, bone strength, and supporting the immune system.

Whole grains

Dumpling wrappers made with whole wheat or other whole grains provide important nutrients like fiber, B vitamins, and iron.

Vegetables

Dumplings stuffed with vegetables like cabbage, carrots, and onions add vitamins, minerals, and fiber.

Versatile ingredient

Chicken dumplings make a quick and healthy addition to soups, stews, stir fries, and other dishes. This makes it easy to incorporate into a balanced diet.

Satisfying

The chicken and dough provide a filling combination that can help satisfy hunger and prevent overeating at meals.

Downsides

There are also some potential downsides to keep in mind:

High in sodium

Prepackaged frozen dumplings and restaurant dumplings often contain very high amounts of sodium, over 700-800mg per serving. Too much sodium can increase blood pressure.

Oil content

Dumplings cooked in oil absorb significant amounts of fat and calories. Healthier cooking methods like steaming are preferable.

Carb content

Dumpling wrappers are relatively high in refined carbs, which lack nutrients. Whole grain wrappers are better.

Allergies

Wheat-based dumpling skins are not suitable for people with celiac disease or gluten intolerance.

High calorie density

It’s easy to overeat dumplings since they are small but dense in calories. Portion control is important.

Healthy homemade chicken dumplings

To maximize the nutrition of chicken dumplings, it’s best to make them at home where you control the ingredients. Here’s a healthy recipe:

Ingredients:

1 pound ground chicken
1 cup shredded cabbage
1 grated carrot

1 chopped green onion
1 tsp minced ginger
1 garlic clove, minced

2 tbsp reduced sodium soy sauce
1 tsp sesame oil
36 wonton wrappers

Instructions:

In a bowl, mix together the chicken, cabbage, carrot, green onion, ginger, garlic, soy sauce, and sesame oil.
Place 1 tbsp of filling into the center of a wonton wrapper. Moisten the edges with water and seal into a dumpling.

Steam the dumplings for 10 minutes until cooked through.

This recipe uses lean ground chicken, lots of vegetables, and reduces sodium by using soy sauce sparingly. Steaming instead of frying prevents excess calories and fat.

Healthy Eating Tips

Here are some tips for healthy eating with chicken dumplings:

Fill dumplings with plenty of vegetables like cabbage, carrot, onion, mushrooms, etc.
Use whole grain dumpling wrappers whenever possible.
Steam or boil dumplings instead of pan frying.

Be mindful of portion sizes, 4-6 dumplings is a good serving size.
Enjoy dumplings as part of a meal with vegetables and whole grains.
Avoid dipping dumplings in high-fat, high-sodium condiments and sauces.

Balance intake of dumplings with more protein-focused meals.
Make dumplings at home to control sodium content.

Are Chicken Dumplings Good For Weight Loss?

Chicken dumplings can be a part of a weight loss diet, but need to be consumed in moderation. Here are some tips:

Be mindful of portion sizes, 4-6 dumplings is usually a good target.
Fill dumplings with low-calorie vegetables to help reduce the overall calorie content.
Avoid frying dumplings, opt for steaming or boiling instead.

Use whole grain wrappers over refined flour wrappers when possible.
Pair dumplings with non-starchy vegetables and salads at meals.
Skip high-calorie condiments and dipping sauces.

Balance intake with lean proteins and high-fiber foods.
Monitor your weight and adjust dumpling intake if needed to meet weight loss goals.

While dumplings are higher in carbs, they can be worked into a reduced calorie weight loss diet in moderation when prepared healthfully.

Are Chicken Dumplings Suitable For Diabetics?

Chicken dumplings are not the best option for people with diabetes, but can be consumed occasionally in small portions as part of a healthy diabetic diet. Here are some tips:

Watch your portion size, stick to 1-2 dumplings.
Opt for dumplings steamed instead of fried to prevent spikes in blood sugar.

Choose whole grain dumpling wrappers.
Avoid dumplings cooked in sugary sauces.
Fill dumplings with non-starchy vegetables.

Eat dumplings as part of a balanced plate with protein and fiber.
Monitor your blood sugar carefully when eating dumplings.
Adjust your insulin dosage depending on the carbohydrates in your meal.

Skip dumplings if your blood sugar has been high or difficult to control.

Moderation and portion control are key when selecting dumplings with diabetes. Focus on healthy cooking methods and filling ingredients.

Conclusion

Chicken dumplings can provide protein, nutrients, and satisfaction when enjoyed as part of a varied diet. To maximize the health benefits, opt for dumplings steamed or boiled rather than fried, with whole grain wrappers and plenty of vegetable fillings. Be mindful of portion sizes and sodium content. Overall, chicken dumplings make a tasty and nutritious addition to a meal plan in moderation. With some simple substitutions and preparation tweaks, they can be a diet-friendly option.