Keto-Friendly Wontons: Enjoying the Flavors Without the Carbs

For those following a ketogenic diet, the limitations on carbohydrates can sometimes feel restrictive, especially when it comes to enjoying traditionally high-carb foods like wonton soup. Wontons, with their flour-based wrappers, are typically off-limits. However, with a little creativity, it's entirely possible to savor the flavors of wontons while staying within your keto macros. This article explores various ways to create keto-friendly wontons and wonton soup, allowing you to indulge in this classic dish without the guilt.

The Carb Conundrum of Traditional Wontons

Conventional wonton soup is undeniably high in carbs, with approximately 25 grams of carbohydrates per serving. The primary culprit is the wonton wrapper, which is made from flour. This makes traditional wontons a no-go for those adhering to a strict ketogenic diet, where the goal is to minimize carbohydrate intake and maintain a state of ketosis.

Reimagining the Wonton Wrapper: Keto-Friendly Alternatives

The key to making wontons keto-friendly lies in replacing the traditional flour-based wrapper with a low-carb alternative. Several options exist, each with its own unique texture and flavor profile:

• Chicken Skin: Chicken skin can be used to create a crispy yet chewy wonton wrapper. To prepare, call your local butcher and ask for a bag of chicken skin.
• Prosciutto: Prosciutto offers a savory and slightly salty alternative to traditional wrappers.
• Jicama Wraps: Jicama wraps, found at Trader Joe’s or Whole Foods, provide a surprisingly effective substitute. The key is to heat them in a skillet to remove excess moisture, making them more pliable and preventing cracking when folded.
• Coconut Wrappers: Coconut wrappers are another popular option for those seeking a low-carb alternative.

Keto Wonton Soup: A Flavorful and Satisfying Solution

One of the most popular ways to enjoy the flavors of wontons on a keto diet is by making a keto wonton soup. This involves creating a flavorful broth and using meatball fillings instead of traditional wonton wrappers.

Keto Wonton Soup Recipe

Ingredients:

• Meatballs:
  • Ground pork (or ground chicken)
  • Green onions (scallions)
  • Tamari (gluten-free soy sauce)
  • Fish sauce
  • Fresh ginger
  • Sesame oil (plain for cooking, toasted for finishing)
  • Egg (as a binder)
  • Dried shiitake mushrooms (optional, or substitute with Umami Stir-Fry Powder)
  • Minced cilantro
  • Spices: Diamond Crystal kosher salt, ground white pepper, red pepper flakes
• Soup:
  • Chicken broth (homemade bone broth or store-bought)
  • Baby bok choy
  • Garlic
  • Mushrooms
  • Coconut aminos (or soy sauce)
  • Salt and pepper to taste
• Garnish:
  • Tamari
  • Toasted sesame oil
  • Chili sauce or chili oil

Instructions:

1. Make the Meatballs: In a large bowl, combine all of the meatball ingredients except for the sesame oil. Work the mixture together very well with your hands, squeezing to really bind everything together.
2. Cook the Meatballs: Heat the oil over medium heat and add the meatballs, turning to brown all sides. You may need to work in batches, depending on the size of your pot. Remove to a plate - the meatballs do not need to be fully cooked at this point.
3. Sauté the Mushrooms: Drain the fat from the pot and return to medium heat. Add the sesame oil. Once hot, add the mushrooms and garlic and sauté a few minutes until fragrant. Add the ginger and sauté 30 seconds.
4. Simmer the Broth: Stir in the chicken broth and bring to a simmer.
5. Add the Bok Choy: Add the bok choy and let cook another minute or two, until wilted.
6. Combine: Add the meatballs and continue to simmer about 5 minutes, until cooked through.
7. Serve: Remove from heat and add the green onion. Serve at the table with the garnishes so people can add as they like.

This keto wonton soup skips the wonton wrappers but has all the same great flavor of the original. The meatballs are inspired by wonton filling and it has only 4.2g net carbs per serving.

Read also: Easy Low-Carb Cheese Crackers

Tips and Considerations:

• Meatball Texture: To achieve the right meatball texture, take the time to mix the meatball mixture really well. Squeeze the mixture so the meatballs hold together.
• Sesame Oil: There are two kinds of sesame oil, so you need to be aware of what you are using. Plain sesame oil is good for sautéing and cooking. Toasted sesame oil is a finishing oil that gets added at the end for flavor.
• Broth Clarity: Make sure you drain the fat after cooking the meatballs. Wonton soup is clear and thin, without a ton of extra fat.
• Storage: Store the leftovers in a covered container in the fridge for up to 5 days. It is not recommended to freeze the soup unless you don’t add the bok choy, as it will get very mushy when thawed.

Keto Wontons with Jicama Wraps: A Step-by-Step Guide

For those who want a closer approximation of traditional wontons, jicama wraps offer a viable solution. This recipe focuses on creating keto wontons with a cream cheese filling, baked to golden perfection.

Keto Wonton Recipe with Jicama Wraps

Ingredients:

• 1 (6 oz.) package of jicama wraps
• 4 oz. cream cheese, softened
• 1/4 tsp garlic powder
• 1/4 tsp ginger powder
• 1/4 tsp salt
• 1/8 tsp pepper
• 1/2 tsp sesame oil
• 2 green onions, chopped
• 1 egg, beaten (for egg wash)

Instructions:

1. Prepare the Filling: In a medium-sized bowl, mix together cream cheese, garlic powder, ginger powder, salt, pepper, and sesame oil. Then stir in the chopped green onions.
2. Preheat Oven: Preheat oven to 375 degrees.
3. Heat Jicama Wraps: Heat a skillet over medium to medium-low heat. Spray with cooking spray.
4. Fill the Wontons: Place the jicama wrap on a flat surface. Add about 1 tablespoon of cream cheese filling to the center of each wrap.
5. Fold the Wontons: Using your fingers, coat the edges of the jicama wrap with the egg wash. Then fold two opposite sides together over the cream cheese filling. Fold the remaining two opposite sides up over the cream cheese filling to form an "X". Pinch all the edges together to seal.
6. Bake the Wontons: Place the wontons on the baking sheet. Once all the wontons are made, bake for 10 to 12 minutes. Watch them closely to prevent them from overcooking.
7. Serve: Let cool slightly and serve.

Tips and Considerations:

• Heating the Wraps: The key is to heat the jicama wraps in a skillet before you fill them and fold them. Heating the jicama wraps makes them pliable so they fold without cracking. The trick is to try to get as much moisture out of the jicama wraps as you can before cooking them.
• Sealing the Edges: Use an egg wash to get the edges of the jicama wraps to stick together.
• Cooking Method: You can cook these in an air fryer at 375 degrees for 6 to 8 minutes.
• Dipping Sauce: Feel free to make a dipping sauce for the keto wontons. I mixed pickled red peppers with mayonnaise for a creamy sauce with a little kick. A sugar-free apricot jelly with a red pepper sauce would be super good too!
• If wontons unfold: If your wontons unfold during the cooking process, it’s very easy to pinch them back together after they have cooled for about 2 minutes.

Chicken Skin Wontons

Ingredients:

• Chicken skin
• Cream cheese
• Chives
• Oil for frying
• Salt

Dipping Sauce:

• Coconut aminos
• Organic broth
• Coconut vinegar
• Natural sweetener
• Garlic
• Ginger
• Guar gum

Instructions:

1. In a medium bowl, combine the cream cheese and chives.
2. One at a time, assemble the chicken wontons: place approximately 1 TBS cream cheese mixture in the center of a chicken skin (or prosciutto).
3. Wrap the skin around the cream cheese mixture. The skin will shrink a lot so make sure to use a large enough chicken skin. The first time I did it the cream cheese squirted out.
4. Heat 2-3 inches of oil in a large saucepan or medium skillet to just under 350 degrees. Experiment with a spare pieces of chicken skin to check if oil is ready.
5. About 3 at a time, fry the wontons for about 3-5 minutes, flipping carefully midway through to make sure they brown evenly.
6. Remove from heat, sprinkle with salt.
7. While they cool, make the dipping sauce.
8. Make the dipping sauce by combining the coconut aminos, organic broth, coconut vinegar, natural sweetener, garlic and ginger in a small saucepan on medium-high heat. Heat until natural sweetener is dissolved. Sift in the guar gum (make sure to sift or it will clump up). Remove from heat.

Embracing Keto-Friendly Asian Cuisine

Creating keto-friendly wontons and wonton soup is just one example of how you can adapt traditionally high-carb Asian dishes to fit a ketogenic lifestyle. With a focus on low-carb ingredients and creative substitutions, you can enjoy a wide range of flavors and cuisines while staying true to your dietary goals.

Other keto-friendly Asian-inspired dishes include:

• Keto Pad Thai: Made with cabbage noodles instead of rice noodles.
• Easy Chicken Yakitori: Featuring a delectable sugar-free glaze.
• Easy Chinese Pepper Steak: With a few small changes, it's easy to make this classic take out dish into a keto friendly meal the whole family will love!
• Bang Bang Cauliflower: A spicy and flavorful alternative to traditional bang bang shrimp.
• Cauliflower Fried Rice: A low-carb twist on a classic side dish.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

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