Low FODMAP Chicken Dumplings: Easy, Flavorful, and Gentle on Digestion

If you love the dumplings from your favorite takeout spot but need something gentler on digestion, making them at home is a total game-changer. These chicken and vegetable dumplings are savory, tender, and surprisingly easy to fold. They use simple, Low FODMAP-friendly ingredients that keep things light on your GI system without losing any of the flavor you expect from classic pan-steamed dumplings.

Ordering dumplings out can be hit-or-miss when you’re trying to avoid certain ingredients, but making them at home gives you full control without losing the comfort-food appeal. With a simple filling and a few Low FODMAP choices, you get dumplings that feel both familiar and completely doable for a weeknight.

Looking for more Asian-inspired recipes? Try our crispy tofu lettuce wraps or peanut chicken spring rolls.

What Makes These Dumplings Low FODMAP-Friendly?

A few intentional swaps make this recipe work for those with sensitive GI systems:

• Ground chicken: Lean, mild, and easy to digest. Perfect for dumpling fillings!

• Chinese cabbage (Napa cabbage): Naturally Low FODMAP in typical serving sizes, and gives the dumplings moisture and texture.

• Tamari: Adds salty, savory depth while remaining gluten-free.

• Ginger: Offers warmth and flavor without relying on garlic or onion.

• Sesame oil: A tiny drizzle adds a rich aroma and classic dumpling flavor.

• Dumpling wrappers: Traditional wrappers do contain wheat, but eight wrappers are considered a safe Monash-friendly portion size. You can typically find them in the specialty refrigerated section. They may also be labeled gyoza or potsticker wrappers.

Substitutions & Variations

Here are a few ways to customize your dumplings while keeping them Low FODMAP-aware:

• Swap the protein: Ground turkey or pork works just as well as chicken.

• Add veggies: Grated carrots or finely chopped bok choy blend in deliciously with the chicken mixture.

• Boost the flavor: Add a pinch of white pepper or chili flakes for a subtle kick.

• Try different cooking methods: Pan-fry and steam (classic potsticker style), boil for a silky finish, or air-fry until lightly crisp!
  

Tips for the Best Homemade Dumplings

These easy tips will help your homemade dumplings turn out tender, flavorful, and perfectly sealed every time.

• Squeeze moisture from the cabbage: After salting and resting, remove excess moisture so your filling isn’t watery.

• Don’t overfill: A small spoonful is enough for each wrapper. Overfilling makes them difficult to seal and messy to handle.

• Wet the edges well: A simple finger dipped in water helps the wrappers seal without tearing.

• Cook in batches: Crowding the pan prevents them from getting that golden, crispy bottom.

Serving Ideas

Enjoy these dumplings as:

These dumplings are delicious on their own, but they pair especially well with:

• A light lunch alongside a bowl of hot and sour soup

• A fun appetizer before a plate of General Tso–style tofu

• A flavorful topping for Low FODMAP chicken ramen-style bowls

FAQs

Can I freeze these dumplings?

Absolutely. Freeze them uncooked on a parchment-lined tray, then transfer to a bag. Cook straight from frozen; just add an extra minute or two to the cook time.

Can I bake or air fry the dumplings instead of pan-steaming them?

Yes! To air-fry, lightly spray the dumplings with oil and cook at 375°F for 8–10 minutes, until lightly crisp. To bake, place them on a parchment-lined sheet, brush with a little oil, and bake at 350°F for about 10–15 minutes.

How can I keep the wrappers from drying out while I’m assembling them?

Cover the stack of wrappers with a slightly damp towel and keep the finished dumplings on a parchment-lined tray covered with plastic wrap. This helps prevent cracking and makes folding much easier.

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