Craving a comforting, low-carb meal? Keto dumplings are a fantastic way to enjoy a classic dish while staying true to your dietary goals. These dumplings are not only delicious but also incredibly versatile, pairing well with various soups, sauces, and even as a standalone side dish. They are perfect for soaking up rich flavors and adding a satisfying texture to your meals. This article explores several keto dumpling recipes, offering options to suit different tastes and preferences.
Why Keto Dumplings?
For those following a ketogenic diet, traditional dumplings are off-limits due to their high carbohydrate content. Keto dumplings provide a satisfying alternative, allowing you to enjoy the familiar comfort of dumplings without derailing your diet. These recipes typically use low-carb flours and binding agents to mimic the texture of traditional dumplings while keeping the carb count minimal.
Low-Carb and Family-Friendly
Keto dumplings are perfect for anyone on a keto diet. They're so tasty that even family members who aren’t on a keto diet will love them. You can enjoy steamed dumplings that turn out soft and tender, with a nice chewy texture that’s enjoyable with every bite. Eating these dumplings is satisfying when they absorb the flavorful bone or chicken broth perfectly. It is one of those comfort meals you want after a long day.
Essential Ingredients for Keto Dumplings
To create the perfect keto dumplings, you'll need a combination of low-carb ingredients that provide structure, texture, and flavor.
- Almond Flour: A low-carb flour that provides a slightly nutty flavor and a tender crumb. Super fine almond flour is often recommended for the best texture.
- Coconut Flour: Another low-carb flour that absorbs moisture well, helping to balance the texture of the dough.
- Psyllium Husk: A supplement that helps bind the dough and gives this recipe a more traditional dumpling texture. It adds elasticity and prevents the dumplings from being too crumbly.
- Xanthan Gum: A common ingredient in gluten-free baking, xanthan gum helps to bind the ingredients and improve the texture of the dumplings.
- Eggs: Provide structure and richness to the dough, helping to bind the ingredients together.
- Dairy or Dairy-Free Milk: Almond milk or coconut milk adds moisture to the dough. Dairy options like cream cheese and sour cream can also be used for added richness and flavor.
- Coconut Oil or Butter: Mix coconut oil or butter into the dough to add healthy fats and mild flavor.
- Herbs and Seasonings: Fresh or dried herbs like parsley, thyme, and oregano enhance the flavor of the dumplings. Salt, pepper, and garlic powder are essential for seasoning.
Keto Dumpling Recipes to Try
Classic Keto Chicken and Dumplings
This recipe recreates the comforting classic with a keto-friendly twist.
Read also: Easy Low-Carb Cheese Crackers
Ingredients:
- For the Soup:
- Chicken thighs (or shredded rotisserie chicken for convenience)
- Chicken broth
- Onion, celery, carrots, garlic
- Thyme, bay leaves, salt, and pepper
- Cream cheese and heavy cream (optional, for creaminess)
- For the Dumplings:
- Almond flour
- Whey protein isolate
- Xanthan gum
- Baking powder
- Salt, pepper, dried oregano, and thyme
- Butter
- Egg
Instructions:
- Prepare the Soup: Brown the chicken thighs in a large saucepan. Sauté the vegetables until soft, then add garlic and thyme. Stir in dry sherry to deglaze the pan. Add chicken broth, chicken, and seasonings. Simmer for 30 minutes, ensuring the chicken reaches 165°F.
- Make the Dumplings: Combine almond flour, whey protein isolate, xanthan gum, baking powder, salt, pepper, oregano, and thyme. Add butter and egg, stirring until combined. Form marble-sized dumplings with wet hands.
- Combine: Remove the chicken from the soup, shred it, and discard the bay leaves. Stir in cream cheese and heavy cream until the cheese dissolves. Add the dumplings, cover the pot, and cook until the dumplings double in size, about 15 minutes. Add the chicken back to the pot before serving.
Crazy Keto Dough Dumplings
This recipe uses a versatile "Crazy Keto Dough" that can be used for various dishes, including dumplings.
Ingredients:
- For the Dumpling Filling:
- Ground pork (or meat of choice)
- Napa cabbage
- Ginger, scallions, garlic
- Coconut aminos, sesame oil, rice vinegar, white pepper
- For the Keto Dumpling Dough:
- Almond flour
- Coconut flour
- Xanthan gum
- Egg
- Optional: Dairy or Dairy-Free Milk
Instructions:
- Prepare the Filling: Soak ginger in water. Blanch and mince the Napa cabbage, squeezing out excess liquid. Combine ground pork with cabbage, ginger juice, scallions, garlic, coconut aminos, sesame oil, rice vinegar, and white pepper. Refrigerate for at least 30 minutes.
- Make the Dough: Prepare the Crazy Keto Dough.
- Assemble the Dumplings: Roll out the dough thinly using a tortilla press or rolling pin. Place a tablespoon of filling onto the dough. Fold in half and close the sides, forming pleats. Freeze the dumplings on a baking tray to prevent them from getting soggy.
- Cook the Dumplings: Steam the filling before filling. Heat cooking oil in a skillet over low heat. Add dumplings to the pan and baste the tops to seal them.
Keto German Dumplings (Schupfnudeln)
This recipe offers a keto-friendly version of traditional German dumplings, perfect as a side dish or main course.
Ingredients:
- Cream cheese
- Sour cream
- Egg
- Coconut flour
- Psyllium husk powder
- Salt
- Butter, ghee, or bacon grease for frying
Instructions:
- Prepare the Dough: Whisk together cream cheese, sour cream, and egg until creamy. Add coconut flour, psyllium husk, and salt. Let the mixture sit for 10 minutes to absorb moisture.
- Shape the Dumplings: Dust your working area with coconut flour. Roll the dough into a log and cut it into small pieces. Roll each piece between your fingers, pinching the ends to create a 2-inch-long dumpling.
- Fry the Dumplings: Heat butter, ghee, or bacon grease in a skillet over medium-low heat. Fry the dumplings on each side for 3-5 minutes until browned. Serve immediately with your preferred toppings or store in the fridge for later.
Simple Steamed Keto Dumplings
This recipe focuses on simplicity and ease of preparation, perfect for a quick and satisfying meal.
Ingredients:
- Eggs
- Psyllium husk
- Coconut oil
- Almond milk
- Coconut flour
Instructions:
- Prepare the Dough: Mix the eggs until smooth and fluffy using a hand mixer. Add the remaining ingredients, including psyllium husk, and mix until a dough-like consistency is achieved.
- Rest the Dough: Place the dough in a bowl, cover with plastic, and refrigerate for 30 minutes.
- Shape the Dumplings: Take the dough from the fridge and portion it into small pieces. Shape the portioned dough into small dough balls and place them on a parchment-lined baking sheet, ensuring each has space between them.
- Steam the Dumplings: Prepare a steamer by adding water to a large pot and bringing it to a boil. Place a steaming stand on top, add parchment paper with oil, and place the dumpling balls on the paper. Steam until cooked through.
Tips for Perfect Keto Dumplings
- Dough Consistency: The dough should be firm but not too dry. Adjust the amount of liquid (almond milk or coconut milk) to achieve the right consistency.
- Shaping: Use wet hands or dust your hands with coconut flour to prevent the dough from sticking while shaping the dumplings.
- Cooking Time: Be careful not to overcook the dumplings, as they can become rubbery or dissolve. Cook them until they are just cooked through.
- Steaming: If steaming, ensure the water is boiling and the steamer is properly set up to allow for even cooking.
- Frying: When frying, use medium-low heat to ensure the dumplings cook through without burning.
Serving Suggestions
Keto dumplings are incredibly versatile and can be paired with a variety of dishes. Here are a few serving suggestions:
- Soups: Add them to chicken noodle soup, cream of mushroom soup, or tomato soup for a hearty meal.
- Sauces: Serve them with sausage gravy, sweet cranberry sauce, meat sauce, or mushroom sauce.
- Side Dish: Enjoy them as a side with fried bacon pieces and sauerkraut for a traditional German-style meal.
- Casseroles: Add the dumplings to a casserole and bake for a comforting dish.
- Cheese Fondue: Use them as dippers in keto cheese fondue.
Storing and Reheating Keto Dumplings
- Refrigerating: Store leftover dumplings in an airtight container in the refrigerator for up to 3 days.
- Freezing: For longer storage, freeze the dumplings on a parchment-lined baking sheet until firm. Then, transfer them to a freezer-safe resealable bag and freeze for up to 2 months.
- Reheating: Reheat the dumplings in a microwave, steamer, or skillet. Cover them with a damp paper towel if microwaving to keep them moist.
Variations and Customizations
- Sweet Dumplings: Add sweetener and spices like cinnamon or nutmeg to the dough for a sweet treat. Fill them with keto-friendly fruit compote or sugar-free chocolate.
- Savory Fillings: Experiment with different savory fillings such as cheese, vegetables, or seasoned meats.
- Herb Variations: Use different herbs and spices to customize the flavor of the dumplings. Try adding rosemary, sage, or chili flakes for a unique twist.
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