keto dumplings

Keto Dumplings Recipe: A Tasty Twist on a Classic Dish

Easy Keto Dumplings Recipes for Weight Loss

What Is the Recipe for Keto Dumplings?

🥟 KETO DUMPLINGS RECIPE: Mix almond flour, egg, coconut flour, almond milk, mozzarella, and psyllium husk for the dough. Wrap seasoned ground pork, filling. Steam until cooked through. Enjoy these low-carb dumplings with soy sauce dipping.

Keto dumplings are a great low-carb take on the dumplings we all love. Instead of regular flour, they use keto-friendly ingredients like almond flour or psyllium husk to keep things light on carbs.

You can fill these dumplings with whatever you like—think juicy meats, fresh veggies, or even some melty cheese.

In this post, I’ll walk you through making keto dumplings step-by-step, from mixing the dough to steaming them to perfection.

So, let’s get started and whip up some delicious, guilt-free dumplings!

A bamboo steamer filled with dumplings and a small bowl of dipping sauce, with chopsticks resting on the edge, and fresh herbs in the background
A bamboo steamer filled with dumplings and a small bowl of dipping sauce, with chopsticks resting on the edge, and fresh herbs in the background

Table of Contents:

What Are Dumplings?

Four pan-fried dumplings garnished with chopped green onions on a black rectangular plate, with chopsticks and a small bowl of green onions on a wooden surface
Four pan-fried dumplings garnished with chopped green onions on a black rectangular plate, with chopsticks and a small bowl of green onions on a wooden surface

Dumplings are small pockets of dough filled with a variety of ingredients, ranging from meats and vegetables to sweet fillings like fruits or red bean paste.

They are enjoyed worldwide in many forms—steamed, boiled, pan-fried, or deep-fried—and are staples in many cuisines, including Chinese, Japanese, and Eastern European.

The outer layer is usually made from wheat flour dough, giving it a chewy texture that perfectly complements the savory or sweet fillings inside.

Traditional dumplings can be a high-carb delight due to their wheat-based dough, making them less ideal for low-carb dumplings or keto diets.

However, by swapping out the wheat for low-carb alternatives like almond flour, pork dumplings can be adapted to fit a ketogenic lifestyle while still delivering the comforting taste and texture that makes them so beloved.

Are Dumplings Keto-Friendly?

A stack of steamed dumplings arranged on a black plate with red chopsticks, garnished with green onions, and fresh herbs in the background
A stack of steamed dumplings arranged on a black plate with red chopsticks, garnished with green onions, and fresh herbs in the background

Dumplings are bite-sized pockets of dough that can be filled with a variety of ingredients, like meats, vegetables, or cheeses.

They are a staple in many cuisines around the world, from Chinese dim sum to Italian ravioli and Eastern European pierogi.

Traditional dumplings are typically made with wheat flour, which gives them a soft and chewy texture. However, they can be boiled, steamed, fried, or baked, depending on the style and the dish.

While they come in many forms and flavors, all dumplings share the comforting quality of being a hearty, satisfying food.

For those on a keto diet, regular dumplings are off the menu due to their high carb content, but keto-friendly versions are a great alternative that keeps the taste and texture while cutting the carbs.

Ingredients to Prepare

A plate of six gyoza dumplings arranged in a circular pattern, garnished with sesame seeds and seaweed, accompanied by soy sauce, sesame seeds, and chopsticks on the side
A plate of six gyoza dumplings arranged in a circular pattern, garnished with sesame seeds and seaweed, accompanied by soy sauce, sesame seeds, and chopsticks on the side

Here’s what you’ll need to get started with your keto dumplings. The ingredients are straightforward, and you may already have some of them in your pantry:

  • Almond Milk: Almond milk or canned coconut milk adds moisture and a subtle nutty flavor, helping to blend the dry ingredients into a smooth dough without adding carbs.
  • Mozzarella: Provides a stretchy texture and acts as a binding agent, giving the dumplings a chewy, satisfying bite.
  • Coconut Flour: Absorbs moisture well and gives the dumplings a soft, fluffy texture. It also adds a mild, natural sweetness.
  • Coconut Oil: Coconut oil or avocado oil adds richness and helps keep the dough moist. It also brings out the coconut notes in the flour, enhancing the flavor.
  • Psyllium Husk: Works as a thickening agent, giving the dough structure and helping it hold together while cooking.
  • Egg: Acts as a binder, holding the ingredients together and adding a bit of lightness to the dough.
  • Almond Flour: Provides a slightly nutty flavor and a tender texture, balancing the density of coconut flour with its lighter feel.

Ingredient Measurement

A bamboo steamer filled with six steamed dumplings, accompanied by red chopsticks and fresh herbs in the background
A bamboo steamer filled with six steamed dumplings, accompanied by red chopsticks and fresh herbs in the background

To make sure everything comes together perfectly, here’s a quick note of the measurements you’ll need:

  • 1 tablespoon of almond milk
  • 1 tablespoon of mozzarella
  • 1 tablespoon of coconut flour
  • ½ tablespoon of coconut oil
  • 1 tablespoon of psyllium husk
  • 2 pieces of egg
  •  5 tablespoons of almond flour

Equipment You’ll Need

Having the right tools on hand can make the cooking process smoother and more enjoyable. 

Here’s what you’ll need:

  • Cooking pot
  • Parchment paper
  • Small container
  • Hand mixer
  • Bowl
  • Baking sheet
  • Steamer
  • Hand blender

How to Make Keto Dumplings

A rectangular plate with a mix of steamed dumplings and open-faced dumplings, garnished with herbs and served with a slice of dried lemon
A rectangular plate with a mix of steamed dumplings and open-faced dumplings, garnished with herbs and served with a slice of dried lemon

Making keto dumplings is a breeze and a great way to enjoy a low-carb treat. With just a few simple ingredients and minimal effort, you can whip up these delicious bites in no time.

Ready to learn how? Here’s a step-by-step guide to making perfect keto dumplings.

Step 1: Prepare the Ingredients

  • Start by organizing your ingredients in separate small containers for easy access.
  • Use a hand mixer to beat the eggs until they become smooth and fluffy.

Step 2: Mix and Chill the Dough

  • Once the eggs are fluffy, incorporate the remaining ingredients, including the psyllium husk, to help the mixture form into dough.
  • Continue mixing until the consistency is no longer liquid. Transfer the dough to a bowl, cover it with plastic wrap, and refrigerate for 30 minutes.

Step 3: Shape and Steam the Dumplings

  • After chilling, remove the dough from the fridge and divide it into small portions.
  • Roll each portion into a ball and place them on a parchment-lined baking sheet, ensuring they are spaced apart.
  • Prepare a steamer or a large pot with a steaming rack. If using a pot, add water to the bottom and bring it to a boil.
  • Place the parchment paper with a light coating of oil on the steaming rack, arrange the dough balls on top, and cover.
  • Steam for 15 minutes until the dumplings are cooked through.

Keto Dumplings Nutrition

A round plate of pan-fried dumplings arranged in a circle, garnished with herbs, served with chopsticks and a small bowl of dipping sauce on the side
A round plate of pan-fried dumplings arranged in a circle, garnished with herbs, served with chopsticks and a small bowl of dipping sauce on the side

Keto dumplings provide a nutritious low-carb alternative packed with healthy fats and protein.

They are designed to fit seamlessly into a ketogenic diet, offering a satisfying meal without excessive carbohydrates.

By combining nutrient-dense ingredients, these dumplings help maintain energy levels and support dietary goals, making them an excellent choice for those adhering to a high-fat, low-carb lifestyle.

  • Calories: 30 kcal
  • Total fats: 2 grams
  • Net carbs: 0 gram
  • Protein: 1 gram

These numbers, including the use of low-carb ingredients like almond flour and baking powder, make keto dumplings a guilt-free option for those keeping track of their macros while enjoying a satisfying meal, like eating chicken.

Expert Tips for Perfecting Your Keto Dumplings

A high-angle view of pan-fried dumplings arranged on a round plate, garnished with herbs, served with chopsticks and a small bowl of dipping sauce
A high-angle view of pan-fried dumplings arranged on a round plate, garnished with herbs, served with chopsticks and a small bowl of dipping sauce

Here are some tips for making keto dumplings:

  • Use Almond Flour or Coconut Flour: Traditional dumpling recipes use regular flour, but for a keto-friendly option, almond flour or coconut flour are excellent substitutes. They keep the carb count low while providing a similar texture.
  • Incorporate Egg Whites: Egg whites help bind the dough and give it a more elastic texture. This is crucial since keto flour can be less sticky than regular flour.
  • Add Xanthan Gum or Psyllium Husk: These ingredients can improve the texture and elasticity of the dough. Xanthan gum helps to mimic the chewiness of wheat-based dumplings, while psyllium husk adds fiber and helps with binding.
  • Choose Low-Carb Fillings: For the filling, opt for ingredients like ground meats, vegetables, and cheeses. Avoid high-carb items like potatoes or sweet corn.
  • Season Generously: Keto dumplings can benefit from extra seasoning and herbs to enhance flavor. Try adding minced garlic, ginger, scallions, or a splash of soy sauce.
  • Cook with Care: Steam or pan-fry the dumplings gently to avoid breaking the delicate dough. A light touch will help them hold their shape and cook evenly.
  • Prepare a Flavorful Dip: Make a low-carb dipping sauce using ingredients like tamari vinegar, and spices to complement the dumplings.
  • Store Properly: Keto dumplings can be stored in the fridge for a few days or frozen for longer periods. Make sure they are cooled completely before storing to prevent sogginess.

Serving and Pairing Ideas

A black plate with eight pan-fried dumplings arranged in a circle around a dipping sauce bowl, garnished with green onions and served with black chopsticks
A black plate with eight pan-fried dumplings arranged in a circle around a dipping sauce bowl, garnished with green onions and served with black chopsticks

Keto dumplings pair well with a variety of low-carb side dishes and beverages. 

Serving Ideas

  • With a Crisp Salad: Serve your keto dumplings with a fresh salad. Opt for a mix of leafy greens, avocado, cucumber, and radishes. A light vinaigrette will complement the keto chicken dumplings perfectly.
  • As a Soup Side: Pair dumplings with a bowl of low-carb chicken broth-based soup, such as keto chicken breast, chicken thighs, or miso soup, chicken soup. The combination adds warmth and depth to your meal.
  • With Dipping Sauces: Enhance the flavor of your keto chicken and dumplings with a variety of keto-friendly dipping sauces. Soy sauce, a splash of rice vinegar, and a touch of sesame oil work well.
  • On a Platter: Arrange dumplings on a platter for a casual and shareable meal. Garnish with chopped green onions and sesame seeds for a visually appealing touch.

Pairing Ideas

  • Dry White Wine: A crisp, dry white wine, like Sauvignon Blanc, pairs well with the savory flavors of keto dumplings.
  • Sparkling Water: For a non-alcoholic option, sparkling water with a slice of lemon or lime is refreshing and complements the dumplings without overpowering them.
  • Herbal Tea: Try a soothing herbal tea such as ginger or mint tea. Its subtle flavors can enhance the overall dining experience.
  • Low-Carb Beer: If you prefer a beer, go for a low-carb option. It provides a light and refreshing contrast to the richness of the dumplings.

How to Store Keto Dumplings

Storing keto dumplings is easy, ensuring you can enjoy them later without compromising taste or texture.

If you have leftovers, place them in an airtight container and refrigerate them for up to 3 days. To reheat on medium heat, simply steam them for a few minutes or use a toaster oven to get a crispy exterior.

For longer storage, freeze the dumplings before cooking them. Arrange them on a tray to flash-freeze for an hour, then transfer them to a ziplock bag. This prevents sticking and keeps them fresh for up to 2 months.

When ready to enjoy, steam them straight from frozen for about 15 minutes. This way, your keto dumplings will taste just as good as freshly made!

More Keto Recipes You Can Make at Home

If you loved this dumpling recipe for homemade chicken dumplings and are looking for more keto-friendly recipes to try, here are a few recipe ideas:

Frequently Asked Questions

Can I Eat Dumplings for Weight Loss?

Yes, you can enjoy keto dumplings as part of a weight-loss plan! These dumplings are low in carbs and high in protein and healthy fats, making them a filling, low-calorie option.

They help keep you satiated longer, reducing the need for snacking. Just be mindful of portion sizes and pair them with other low-carb, nutrient-dense foods for the best results.

Will Dumplings Spike Blood Sugar?

Keto dumplings are designed to be low in carbohydrates, which means they have a minimal impact on blood sugar levels.

Unlike traditional dumplings made with wheat flour, the almond flour and other low-carb ingredients used in keto versions help prevent blood sugar spikes.

This makes them a great choice for those managing their blood sugar or following a low-carb, ketogenic diet.

How Many Dumplings Can You Eat?

The number of keto dumplings you can eat depends on your daily carb limit. With around 1 gram of net carbs per dumpling, they are quite low-carb-friendly.

If your carb goal is around 20-30 grams per day, you can comfortably enjoy several dumplings. However, balance them with other low-carb foods to ensure you meet your nutritional needs.

Final Thoughts

Keto dumplings offer a tasty way to enjoy a beloved dish without straying from your low-carb lifestyle.

By swapping out high-carb ingredients for keto-friendly alternatives, you can savor the flavors and textures of traditional dumplings without the carbs.

From preparing the dough to steaming or frying, you now have all the steps and tips to make perfect keto dumplings at home.

As you experiment with these dumplings, remember to store them properly and be mindful of portion sizes, especially if you’re watching your weight or managing blood sugar.

The flexibility of keto dumplings makes them great for meal prep, quick lunches, or even a fun dinner idea.

Ready to try more low-carb recipes? Visit our website for a variety of high-fat diet options that will keep you satisfied and on track with your keto journey!