Chicken and dumplings is a classic comfort food that is loved by many for its hearty and filling qualities. This soup consists of cooked chicken pieces simmered in a broth along with biscuit-style dumplings. While delicious and satisfying, some people may wonder about the carb content of homemade chicken and dumplings.
The Short Answer
The total carb count in homemade chicken and dumplings can vary widely depending on the specific ingredients and portions used. However, a typical serving of chicken and dumplings made at home contains around 30-60 grams of net carbs.
Examining the Carb Counts of Common Ingredients
To get a more detailed view of the carb content in chicken and dumplings, we need to look at the main ingredients that go into this dish:
Chicken
Chicken breast or thighs contain 0 grams of carbs per 3-4 oz serving. The chicken itself does not contribute any carbs to this dish.
Broth
The broth is usually made with chicken stock, which has around 1-2 grams of carbs per cup. Some versions may use small amounts of vegetables like carrots, celery and onions which can add a few more carbs.
Flour
A key source of carbs in chicken and dumplings comes from the flour used to make the dumplings. One cup of all-purpose flour contains about 95 grams of carbs. Whole wheat flour has around 100 grams of carbs per cup. The amount of flour can range quite a bit based on the recipe.
Milk
Milk is commonly used when mixing up the dumpling batter. One cup of milk has about 12 grams of carbs.
Seasonings
Seasonings like salt, pepper and herbs do not contain carbs. However, garlic powder can add about 5 grams of carbs per tablespoon. Onion powder also has around 5 grams of carbs per tablespoon.
Estimating Carbs in a Serving
Now that we’ve looked at the carb counts for the main ingredients, we can estimate the net carbs in a typical serving size of homemade chicken and dumplings:
Ingredient | Carbs |
---|---|
Chicken and broth | 3 grams |
1 cup flour for dumplings | 95 grams |
1/2 cup milk for dumplings | 6 grams |
Seasonings | 5 grams |
Total | 109 grams |
If we assume a serving size is 1.5 cups, then the total carb count comes out to around 54 grams per serving. However, a good portion of those carbs come from the flour in the dumplings. Some of those carbs are fiber, which help reduce the net carbs. If we subtract half the carbs from the flour as fiber, then the net carbs would be around 30-40 grams per serving.
Factors that Increase or Decrease Carbs
The estimated carb count above is for a standard homemade version of chicken and dumplings. However, there are some factors that can raise or lower the total carbs:
More Flour in the Dumplings
Some recipes call for a thicker, doughier dumpling with more flour. This can add to the carb count significantly. An extra 1/4 cup of flour would tack on about 24 more grams of carbs.
Larger Serving Size
If you eat a very large 2-3 cup serving, you’ll end up consuming more carbs. Bumping up to 2 cups could mean around 70-80 grams of net carbs.
Added Vegetables
Some chicken and dumpling recipes include vegetables like carrots, peas and green beans. A 1/2 cup serving of these can add 5-10 grams of carbs for each veggie used.
Substituting Low-Carb Flour
Using a lower-carb flour like almond or coconut flour can reduce the carbs in the dumplings. Each of these flours contains about 20 grams of carbs per cup versus 95 grams in regular flour.
Smaller Dumplings
Dropping down to a tablespoon or two of dough per dumpling rather than larger golf ball sized dumplings can lower the amount of flour and carbs.
Tips for Reducing Carbs
If you’re looking to lower the total carbs in chicken and dumplings, here are some helpful tips:
- Use less flour when mixing the dumpling dough.
- Substitute half the white flour for a low-carb alternative like almond flour.
- Increase the broth to dumpling ratio – this allows you to eat more of the broth without raising carbs.
- Skip adding high-carb vegetables like peas or carrots.
- Use chicken broth instead of milk when mixing the dough.
- Portion out smaller 1 cup servings.
Low-Carb Substitutes
In addition to the tips above, you can also substitute regular flour and milk with low-carb ingredients:
Flour
- Almond flour
- Coconut flour
- Flax meal
- Gluten-free flour mix
Milk
- Almond milk
- Coconut milk
- Cashew milk
These swaps can help reduce the net carb count per serving down to around 15-25 grams of net carbs.
The Bottom Line
Chicken and dumplings can vary widely in terms of carb content. Typical servings are estimated to contain around 30-60 grams of net carbs when made from scratch at home. The amount of flour and the size of the serving have the biggest impacts on total carbs. However, there are many ways to tweak the classic recipe to create a lower-carb version of this comforting dish.