If you have been searching for a comforting dish that doesn’t weigh you down, you are going to love this Tasty Low Calorie Chicken and Dumplings Recipe. It brings together tender shredded chicken, fresh vegetables, and light fluffy dumplings all simmered to perfection in a flavorful broth. Every spoonful offers a warm hug of satisfaction, without the guilt, making it perfect for cozy weeknight dinners or anytime you want a wholesome meal that feels indulgent yet healthy.
Ingredients You’ll Need
Getting the ingredients right is the first step to unlocking the magic of this dish. Each component is simple yet plays a vital role, whether boosting the aroma, adding texture, or enriching the taste to create that classic chicken and dumplings experience.
- 2.5 tbsp olive oil: Provides a healthy fat base for sautéing and adds subtle richness.
- 1 onion (diced into 1/2-inch pieces): Offers sweetness and a savory foundation when cooked.
- 1 cup celery (sliced into 1/4-inch crescents): Adds crunch and a fresh herbal vibe.
- 1 cup carrots: Brings natural sweetness and vibrant color.
- 2 garlic cloves: Infuses a robust aromatic punch.
- 2 tbsp flour: Acts as a thickening agent for the broth’s perfect consistency.
- 2 tsp thyme: Gives an earthy, slightly minty undertone to the dish.
- 1 bay leaf: Adds subtle depth and complexity while simmering.
- 6.5 cups broth (preferably unsalted chicken broth): The heart of the soup, providing rich, savory flavor without overpowering.
- 3 cups chicken (shredded into 1-inch pieces): The protein star, tender and juicy for bite-sized goodness.
- 1/4 cup parsley: Injects a fresh, green lift at the end.
- 1 tbsp lemon juice: Brightens and balances the flavors beautifully.
- 1/4 tsp salt: To enhance all the flavors gently.
- 1/4 tsp pepper: Adds just a touch of heat and warmth.
- 1/8 tsp cayenne pepper: For a subtle kick that wakes up your palate.
- 1 cup flour (King Arthur all-purpose recommended): The base for light, fluffy dumplings.
- 2 tsp baking powder: Helps the dumplings puff up perfectly.
- 1/2 tsp salt: For seasoning the dumpling batter.
- 1/4 tsp pepper: To subtly spice the dumplings.
- 9 tbsp cold buttermilk: Essential for tender dumplings; keeps them moist and fluffy.
- 1 egg: Binds the dumplings’ ingredients together.
- 1 tbsp butter (melted and cooled): Adds richness and moisture for a luscious dumpling texture.
How to Make Tasty Low Calorie Chicken and Dumplings Recipe
Step 1: Prepare the Base
Start by warming your olive oil in a large pot over medium heat. Toss in the diced onion, celery, and carrots, stirring occasionally until they soften and the onion turns translucent—this usually takes about 5 to 7 minutes. The fragrance that fills your kitchen will get you excited for the deliciousness to come.
Step 2: Add Garlic and Flour
Next, stir in the garlic and let it cook for about 30 seconds until fragrant. Sprinkle the 2 tablespoons of flour over the veggies and stir well to coat everything. This step helps thicken the broth later, creating that silky texture we all crave in chicken and dumplings.
Step 3: Build the Flavorful Broth
Pour in the 6.5 cups of chicken broth slowly, whisking to avoid lumps. Add thyme and bay leaf, then bring the mixture to a simmer. This slow simmer will marry all those fresh vegetable flavors, herbs, and broth into an irresistible base for the dish.
Step 4: Introduce the Chicken
Once your broth is simmering gently, stir in the shredded chicken, parsley, lemon juice, salt, pepper, and cayenne pepper. Let it bubble away for about 15 minutes so all these ingredients meld together, creating a luscious, lightly spiced soup that feels both hearty and light.
Step 5: Make the Dumpling Dough
While the broth simmers, whisk together the 1 cup flour, baking powder, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl. In another bowl, combine the cold buttermilk, egg, and melted butter, then mix wet into dry ingredients just until combined. This simple batter will transform into fluffy, tender dumplings once cooked.
Step 6: Cook the Dumplings
Drop spoonfuls of the dumpling batter gently onto the simmering broth. Cover the pot tightly and cook for 15 minutes without lifting the lid—this traps the steam, allowing the dumplings to rise and fluff perfectly over the chicken stew. Resist the urge to peek!
Step 7: Final Touches
After the cooking time, remove the bay leaf and give everything a gentle stir to distribute the dumplings evenly. Taste and adjust seasoning if needed. The whole kitchen will smell incredible, and you’ll know that your Tasty Low Calorie Chicken and Dumplings Recipe is ready to enjoy.
How to Serve Tasty Low Calorie Chicken and Dumplings Recipe
Garnishes
Fresh parsley or a sprinkle of chopped green onions work wonders to brighten each bowl with vivid color and fresh aroma. A light drizzle of lemon juice right before serving can awaken all the flavors for a lively finish.
Side Dishes
This dish is filling on its own, but if you want to add some light sides, consider a crisp garden salad or lightly steamed green beans. These add texture and keep the meal balanced and vibrant without overdosing on calories.
Creative Ways to Present
Try serving the chicken and dumplings in rustic bowls paired with warm, crusty whole-grain bread for dipping. For a cozy, dinner-party vibe, garnish with microgreens or edible flowers to impress your guests visually as well as palate-wise.
Make Ahead and Storage
Storing Leftovers
Place any leftovers in an airtight container and refrigerate for up to three days. The dumplings will soak up the broth over time, so slightly reheating with a splash of broth or water helps refresh that lovely consistency.
Freezing
This recipe freezes well, but keep the dumplings separate if possible, as freezing combined can sometimes alter their texture. Freeze the broth and chicken mixture in a container and store dumplings wrapped tight individually in freezer bags for up to two months.
Reheating
Reheat gently on the stovetop over low heat, adding a little chicken broth or water to loosen the consistency. Avoid microwaving directly as the dumplings can become tough. Slow reheating preserves the tender, comforting texture.
FAQs
Can I use pre-cooked chicken for this recipe?
Absolutely! Using pre-cooked chicken can save prep time and works perfectly, just be sure to shred it into bite-sized pieces to blend well with the dumplings and broth.
Is there a gluten-free way to make this Tasty Low Calorie Chicken and Dumplings Recipe?
Yes, you can substitute the flours for gluten-free all-purpose blends and use gluten-free baking powder. Just make sure your broth and other ingredients are also gluten-free for best results.
What can I substitute for buttermilk in the dumplings?
If you don’t have buttermilk on hand, mix 1 tablespoon of lemon juice or vinegar into 9 tbsp of milk and let it sit for 5 minutes. This DIY buttermilk works wonderfully in keeping those dumplings tender.
How can I make the dumplings more flavorful?
Adding herbs like chopped thyme or rosemary directly into the dumpling batter will elevate their taste. You can also sprinkle a little Parmesan cheese on top before cooking for a savory twist.
Can I make this recipe vegetarian?
You can swap chicken broth for vegetable broth and replace chicken with hearty mushrooms or chickpeas. This keeps the comfort factor high while making it vegetarian-friendly.
Final Thoughts
I promise once you try this Tasty Low Calorie Chicken and Dumplings Recipe, it will quickly become a favorite in your recipe rotation. It delivers all the comfort and flavor you crave without bogging you down. So, gather your ingredients and get cooking—your cozy, nourishing meal awaits!
Print
Tasty Low Calorie Chicken and Dumplings Recipe
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: 4 servings
- Category: Soup
- Method: Stovetop
- Cuisine: American
- Diet: Low Calorie
Description
A comforting and flavorful low-calorie chicken and dumplings recipe featuring tender shredded chicken, fresh vegetables, and fluffy dumplings, all simmered in a savory broth. Perfect for a wholesome, satisfying meal without excess calories.
Ingredients
Sauté and Soup Base
- 2.5 tbsp olive oil
- 1 onion, diced into 1/2-inch pieces
- 1 cup celery, sliced into 1/4-inch crescents
- 1 cup carrots, sliced
- 2 garlic cloves, minced
- 2 tbsp flour
- 2 tsp thyme
- 1 bay leaf
- 6.5 cups Swanson unsalted chicken broth
- 3 cups chicken, shredded into 1-inch bite-sized pieces
- 1/4 cup parsley, chopped
- 1 tbsp lemon juice
- 1/4 tsp salt
- 1/4 tsp pepper
- 1/8 tsp cayenne pepper
Dumplings
- 1 cup King Arthur all-purpose flour
- 2 tsp baking powder
- 1/2 tsp salt
- 1/4 tsp pepper
- 9 tbsp cold buttermilk
- 1 egg
- 1 tbsp butter, melted and cooled slightly
Instructions
- Prepare the Vegetables: Heat olive oil in a large pot over medium heat. Add the diced onion, sliced celery, and carrots. Sauté until the vegetables soften, about 5-7 minutes, stirring occasionally to prevent burning.
- Add Garlic and Flour: Stir in the minced garlic and 2 tablespoons of flour. Cook for another 1-2 minutes to remove the raw flour taste and to incorporate the garlic aroma.
- Add Herbs and Broth: Mix in 2 teaspoons of thyme and 1 bay leaf. Pour in 6.5 cups of unsalted chicken broth. Stir well and bring the mixture to a gentle boil.
- Simmer the Soup Base: Reduce heat and let the broth simmer uncovered for 10 minutes to allow flavors to meld and slightly thicken the broth.
- Add Chicken and Seasonings: Add shredded chicken, 1/4 cup chopped parsley, 1 tablespoon lemon juice, 1/4 teaspoon salt, 1/4 teaspoon pepper, and 1/8 teaspoon cayenne pepper to the pot. Stir and keep the heat low to maintain a simmer.
- Prepare Dumpling Batter: In a mixing bowl, whisk together 1 cup flour, 2 teaspoons baking powder, 1/2 teaspoon salt, and 1/4 teaspoon pepper. In another bowl, combine cold buttermilk, egg, and melted butter. Gradually add the wet ingredients to the dry mixture and stir gently until just combined; avoid overmixing to keep the dumplings light and fluffy.
- Add Dumplings to Soup: Drop spoonfuls of the dumpling batter by the tablespoon onto the simmering soup. Cover the pot with a lid and let the dumplings cook for 15 minutes undisturbed to ensure they steam properly and cook through.
- Final Touches and Serve: After 15 minutes, remove the lid and check the dumplings for doneness — they should be fluffy and cooked through. Discard the bay leaf before serving. Ladle the chicken and dumplings into bowls and garnish with extra parsley if desired. Enjoy hot for a hearty meal.
Notes
- Use unsalted broth to better control the sodium content of the dish.
- Make sure the buttermilk is cold to help create fluffier dumplings.
- Do not overmix the dumpling batter; mix until just combined.
- Do not lift the lid while dumplings are cooking to ensure proper steaming.
- Leftovers can be refrigerated for up to 3 days and reheated gently on the stovetop.
