Chicken and dumplings can absolutely be part of a healthy diet for weight loss or maintenance. While the dish is relatively high in calories, it can fit into a balanced diet when portion sizes are controlled and ingredients are chosen carefully.
What are chicken and dumplings?
Chicken and dumplings is a comfort food dish consisting of cooked chicken meat served in a thick broth with dough dumplings. Traditional recipes call for a whole cut-up chicken to be simmered in water or broth with vegetables and seasonings. The broth is then thickened with a dough made of flour, baking powder, salt, and milk or water. The dumpling dough is dropped by spoonfuls into the broth and cooked until the dumplings are puffed and tender.
There are many variations on chicken and dumplings. Some recipes use bone-in chicken pieces while others use boneless chicken breast or thigh meat. The dumplings may be large drop biscuit-style dumplings or smaller rolled dumplings. Thickeners like cornstarch or roux may be used instead of or in addition to dumplings. The dish can be made more or less hearty by controlling the amount of chicken and dumplings used.
Nutrition facts for chicken and dumplings
The calories and nutrients in chicken and dumplings can vary quite a bit based on the specific ingredients and portions used. In general, a one cup serving contains:
- Calories: 200-300
- Protein: 15-25g
- Fat: 5-15g
- Carbohydrates: 15-30g
- Fiber: 1-2g
Chicken provides lean protein, B vitamins, selenium, zinc, and other minerals. using bone-in chicken pieces can also add some collagen from the bones. The vegetables and broth provide vitamins, minerals, and antioxidants. The dumplings offer carbs, fiber, and protein from the flour. Overall, chicken and dumplings can be considered a balanced meal when prepared properly.
Benefits of chicken and dumplings for weight loss
Here are some of the key benefits that make chicken and dumplings a smart choice as part of a weight loss eating plan:
- High protein. With around 20-25g protein per serving, chicken and dumplings can help fill you up, curb hunger, and retain lean muscle mass when trying to lose weight.
- Contains fiber. The flour dumplings provide a source of fiber, which slows digestion to help prolong feelings of fullness.
- Versatile ingredients. Chicken, vegetables, broth, and dumplings are all low-calorie ingredients that can be included in a diet. Avoid adding high-fat creams or fried coatings.
- Provides important nutrients. Chicken contains vitamins and minerals that may be lacking when calorie intake is reduced.
- Satisfies cravings. The hearty texture and savory flavor of this dish can hit the spot when you want something comforting and indulgent.
How to make chicken and dumplings more diet-friendly
To lighten up chicken and dumplings, try these diet-friendly modifications:
- Use boneless, skinless chicken thighs or breasts instead of bone-in and skin-on pieces.
- Trim visible fat from the chicken before cooking.
- Choose low-sodium chicken or vegetable broth.
- Boost the nutrition with extra vegetables like carrots, celery, onion, mushrooms, kale or spinach.
- Use whole wheat or almond flour in the dumpling dough.
- Reduce the amount of dumplings to 1-2 per serving.
- Thicken the broth with cornstarch instead of adding more dumplings.
- Use cooking spray instead of oil when sautéing vegetables.
- Season with herbs and spices instead of salt.
Low calorie chicken and dumplings recipe
Here is a recipe for lighter chicken and dumplings yielding 4 servings of about 300 calories each:
Ingredients
- 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
- 2 cups low-sodium chicken broth
- 1 medium onion, diced
- 2 medium carrots, sliced
- 2 celery stalks, sliced
- 1 bay leaf
- 1/2 teaspoon dried thyme
- Freshly ground black pepper to taste
- 1/4 cup whole wheat flour
- 2 tablespoons cornstarch
- 1/2 cup almond milk
- 1 cup whole wheat flour
- 1 teaspoon baking powder
- 2 tablespoons olive oil
Instructions
- Heat broth in a large pot over medium heat. Add chicken, onions, carrots, celery, bay leaf, thyme and pepper. Bring to a boil, then reduce heat and simmer for 15 minutes.
- In a small bowl, whisk together 1/4 cup flour and cornstarch. Slowly whisk into broth until dissolved. Continue simmering 10 minutes until thickened.
- In another bowl, stir together 1 cup flour, baking powder, 1/4 teaspoon salt and pepper. Stir in milk and olive oil until a soft dough forms. Drop rounded spoonfuls of dough into the simmering broth. Cover and simmer 15 minutes without lifting the lid.
- Serve chicken and dumplings warm with broth spooned over the top. Sprinkle with extra thyme and pepper if desired.
Making it work with your diet
To incorporate chicken and dumplings into your diet plan, consider these tips:
- Count it as 1 starch/carb serving and 4-6 oz protein.
- Pair it with non-starchy vegetables like a green salad for a balanced meal.
- Save higher fat ingredients like bone-in chicken or dumplings cooked in oil for occasional treats.
- Work it into your calorie target for the day by reducing other foods.
- Enjoy it in moderate portions as the comfort food you crave while staying on track.
Sample meal plans
Here are two daily meal plans that include chicken and dumplings while meeting a calorie goal:
1,200 calorie diet
| Meal | Foods | Calories |
|---|---|---|
| Breakfast | 1 cup Greek yogurt with 1/2 cup berries | 200 |
| Lunch | Chicken and dumpling bowl (1 cup) | 300 |
| Snack | 1 medium apple with 1 tablespoon peanut butter | 200 |
| Dinner | 3 ounces grilled salmon, 1/2 cup roasted broccoli, 1/2 cup brown rice | 500 |
| Total | 1,200 |
1,500 calorie diet
| Meal | Foods | Calories |
|---|---|---|
| Breakfast | 2 scrambled eggs, 1 slice whole wheat toast, 1/2 cup fruit | 300 |
| Lunch | Chicken and dumpling bowl (1 1/2 cups) | 450 |
| Snack | 1 ounce nuts | 180 |
| Dinner | 4 ounces chicken, 1 cup roasted vegetables, 1 cup quinoa | 550 |
| Snack | 1 cup low-fat cottage cheese with berries | 180 |
| Total | 1,500 |
Potential downsides
While chicken and dumplings can be part of a healthy diet, there are some potential downsides to keep in mind:
- Large portions quickly add up in calories, fat, and carbs.
- Using high fat ingredients like bone-in chicken skin, butter in the dumplings, and heavy cream-based sauces increases calories and fat intake.
- Dumplings made from refined white flour lack nutrients and fiber compared to whole grain options.
- The dish is high in sodium, especially if using canned or boxed broths. Look for low-sodium options.
- Some recipes are low in vegetables and fruit, making them poor sources of vitamins, minerals, and antioxidants.
The bottom line
Chicken and dumplings can be enjoyed even when following a reduced calorie diet for weight loss. Stick to reasonable portion sizes, choose lighter ingredients, and balance it out with vegetables and healthy sides. Made with care, chicken and dumplings can be a slimmed-down version of a comforting classic.