Servings: 8Prep: 10 minsCook: 30 minsTotal: 40 mins
HLow 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.
Chicken & Vegetable Dumplings (Low FODMAP-Friendly Serving)
Tender ground chicken, shredded cabbage, and warm ginger come together in these simple homemade dumplings that deliver big comfort in a Low FODMAP-friendly portion.
Servings: 8 Prep: 10 minsCook: 30 minsTotal: 40 mins
Ingredients
1 lb. ground chicken
1 1/2 cups finely shredded Chinese (Napa) cabbage
3 tbsp tamari
1 tablespoon sesame oil
1/2 teaspoon ground ginger
1 large egg
1 (10 oz) package round dumpling wrappers
Salt and pepper to taste
Water for sealing and steaming
Green onion tops, sliced (optional, for garnish)
Instructions
1
Place the shredded cabbage in a bowl, sprinkle lightly with salt, toss to combine and let sit for 10 minutes. Squeeze thoroughly to remove excess moisture.
2
In a mixing bowl, combine the ground chicken, cabbage, tamari, sesame oil, ginger, egg, salt, and pepper. Mix until evenly combined.
3
Lay out a dumpling wrapper and place a small spoonful of filling in the center. Dip your finger in water and wet the edges of the wrapper.
4
Fold into a half-moon shape, pressing out any air pockets as you seal the edges. Repeat with remaining wrappers.
5
Heat 1 tablespoon oil in a skillet over medium heat. Cook dumplings until lightly golden.
6
Add ¼ cup water, cover, and steam for 3–5 minutes until cooked through.
7
Garnish with chopped green onions and serve warm with tamari or your favorite Low FODMAP dipping sauce.
Nutrition Facts
Per serving
Calories
188
188
Fat
5.2g
5.2g
Carbs
20.5g
20.5g
Protein
15.8g
15.8g
Fiber
1.1g
1.1g
Sodium
546.3mg
546.3mg
Sugars
0.0g
0.0g
Sat. Fat
1.1g
1.1g
Notes
This recipe yields about 40 dumplings. One serving is 5 dumplings.
To freeze, arrange uncooked dumplings on a parchment-lined tray, freeze until solid, then transfer to a freezer bag; cook straight from frozen with 1–2 extra minutes.
Dumplings are fully cooked when the chicken reaches an internal temperature of 165°F.
Articles
Products
Comments
STEPHANIE
04/22/2026 at 02:12 PM
This recipe is amazing – thank you! I haven’t eaten dumplings for years due to food allergies and sensitivities; I was thrilled to find this homemade version where I could control the ingredients. They’re delicious!!
Join The Conversation...