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Gluten-Free Dumplings Made with Egg Wrappers (High Protein, Low Carb)

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Gluten-Free Dumplings Made with Egg Wrappers (High Protein, Low Carb)

Description

These Gluten-Free Dumplings Made with Egg Wrappers are a delicious, high-protein, low-carb twist on traditional dumplings. Instead of using flour-based wrappers, thin egg wrappers create a light yet satisfying shell that crisps beautifully while keeping the filling juicy and flavorful. Packed with lean ground chicken, fresh vegetables, garlic, ginger, and simple seasonings, these dumplings are perfect for anyone following a gluten-free, low-carb, or high-protein lifestyle without sacrificing taste.

The egg wrappers become lightly golden around the edges while staying tender enough to hold the savory filling. Every bite delivers a perfect balance of juicy chicken, aromatic garlic, fresh ginger, and green onions. They’re ideal as an appetizer, light lunch, meal prep option, or healthy dinner served with a simple dipping sauce.

These dumplings can be pan-fried, steamed, or cooked in an air fryer, making them incredibly versatile. Pair them with a fresh cucumber salad, cauliflower fried rice, steamed broccoli, or an Asian-inspired slaw for a complete meal. Whether you’re trying to reduce carbohydrates or simply enjoy healthier comfort food, these protein-packed dumplings are guaranteed to become a favorite.

Ingredients For the Dumpling Filling

  • 1 lb lean ground chicken
  • 2 green onions, finely chopped
  • 2 garlic cloves, minced
  • 1 tbsp fresh ginger, grated
  • ½ cup finely shredded cabbage
  • ¼ cup grated carrot
  • 1 tbsp coconut aminos or gluten-free soy sauce
  • 1 tsp sesame oil
  • ½ tsp black pepper
  • ½ tsp onion powder

For the Wrappers

  • 12–14 gluten-free egg wrappers
  • Cooking spray or 1 tbsp avocado oil

For the Dipping Sauce

  • 2 tbsp coconut aminos
  • 1 tbsp rice vinegar
  • 1 tsp sesame oil
  • 1 tsp chili garlic sauce (optional)
  • 1 tsp sesame seeds
  • 1 chopped green onion

Optional Garnish

  • Sesame seeds
  • Chopped green onions
  • Fresh cilantro
  • Red pepper flakes

Instructions

  1. In a large bowl, combine the ground chicken, cabbage, carrot, green onions, garlic, ginger, coconut aminos, sesame oil, black pepper, and onion powder.
  2. Mix gently until everything is evenly combined.
  3. Lay one egg wrapper on a clean work surface.
  4. Spoon about 1 tablespoon of filling into the center.
  5. Lightly brush the edges of the wrapper with water.
  6. Fold the wrapper over the filling and pinch the edges tightly to seal.
  7. Repeat until all the dumplings are assembled.
  8. Heat a nonstick skillet over medium heat and lightly coat it with cooking spray or avocado oil.
  9. Arrange the dumplings in a single layer without overcrowding the pan.
  10. Cook for about 2–3 minutes until the bottoms are lightly golden.
  11. Carefully add ¼ cup water to the skillet and immediately cover with a lid.
  12. Steam for 5–6 minutes, or until the filling reaches an internal temperature of 165°F (74°C).
  13. Remove the lid and continue cooking for another minute to crisp the bottoms.
  14. Mix the dipping sauce ingredients together in a small bowl.
  15. Serve the dumplings hot with the dipping sauce and garnish with sesame seeds and green onions.

Tips

  • Keep the egg wrappers covered with a damp towel so they don’t dry out.
  • Avoid overfilling the dumplings to prevent tearing.
  • Ground turkey works well as a substitute for chicken.
  • Add finely chopped mushrooms for extra moisture and flavor.
  • Air fry at 375°F (190°C) for 8–10 minutes for a crisp finish.
  • Freeze uncooked dumplings on a baking sheet before transferring them to freezer bags.
  • Serve immediately for the best texture.

Notes

  • Store cooked dumplings in an airtight container for up to 3 days.
  • Freeze uncooked dumplings for up to 2 months.
  • Reheat in a skillet or air fryer to restore crispness.
  • Always ensure the filling is fully cooked before serving.

Q&A

Can I make these ahead of time?
Yes. Assemble the dumplings up to one day ahead and refrigerate until ready to cook.

Are egg wrappers gluten-free?
Use certified gluten-free egg wrappers, as some brands contain wheat. Always check the label.

Can I use another protein?
Absolutely. Ground turkey, lean beef, pork, or shrimp all work well.

What can I serve with these dumplings?
They pair perfectly with cauliflower fried rice, cucumber salad, steamed broccoli, sautéed bok choy, Asian slaw, or miso soup.

Servings

Serves 4

Nutrition (Approx. Per Serving)

  • Calories: 290
  • Protein: 31g
  • Carbohydrates: 8g
  • Fat: 14g
  • Saturated Fat: 3g
  • Fiber: 2g
  • Sugar: 2g
  • Sodium: 520mg
  • Cholesterol: 150mg
  • Potassium: 540mg
  • Calcium: 6% DV
  • Iron: 12% DV
  • Vitamin A: 20% DV
  • Vitamin C: 10% DV

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