Home cooks seeking a lighter alternative to traditional heavy dumplings can prepare a high-protein chicken breast dumpling recipe that delivers 18 grams of protein at roughly 265 calories for a five-piece serving.
Nutritional Breakdown of High-Protein Dumplings
Standard commercial dumplings often range between 500 and 600 calories per five-piece serving while carrying a heavy fat load. By comparison, a batch yielding 30 homemade dumplings totals 516 calories using specific lean ingredients. The recipe combines 150 grams of chicken breast at 165 calories, 100 grams of minced pork hind leg at 130 calories, and 150 grams of firm tofu at 125 calories. Vegetable additions include 50 grams of chives (11 calories), 30 grams of white green onion parts (9 calories), 50 grams of shiitake mushrooms (18 calories), and 15 grams of minced garlic (18 calories).
Flavor Enhancers and Wrappers
Flavor is built using low-sodium soy sauce (15 grams, 6 calories), low-sodium oyster sauce (15 grams, 8 calories), allulose (15 grams, 0 calories), a pinch of black pepper (3 grams, 8 calories), and tapioca starch (7 grams, 25 calories) to bind the filling. Based on a standard wrap count where one dumpling wrapper equals 35 calories, consuming five dumplings totals 265 calories while supplying 18 grams of protein—roughly equivalent to the protein content of three eggs.
Recipe Ingredients and Measurements
- Chicken breast (150g): 165 kcal
- Chives (50g): 11 kcal
- White green onion parts (30g): 9 kcal
- Shiitake mushrooms (50g): 18 kcal
- Firm tofu (150g): 125 kcal
- Minced pork hind leg (100g): 130 kcal
- Low-sodium soy sauce (15g): 6 kcal
- Low-sodium oyster sauce (15g): 8 kcal
- Allulose (15g): 0 kcal
- Minced garlic (15g): 18 kcal
- Black pepper (3g): 8 kcal
- Tapioca starch (7g): 25 kcal
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