How Many Carbs Are in Chicken and Dumplings?

Chicken and dumplings is a classic comfort food that has been popular in the American South for generations. However, with the rise in popularity of low-carb and ketogenic diets, many people wonder if this dish can be part of a low-carb lifestyle. In this detailed guide, we’ll explore the carbohydrate content of chicken and dumplings and provide tips for reducing the carbs in this hearty dish.

Understanding the Carbohydrate Content

A typical serving of chicken and dumplings contains 30-50 grams of net carbohydrates. This can vary significantly based on the specific recipe, ingredients, and portion size.

The two main sources of carbs in chicken and dumplings are:

• Dumplings: The dumplings provide the bulk of the carbohydrates, containing around 20-30g per cup depending on the recipe. They are usually made from wheat flour, a high-carb ingredient.

• Gravy: The gravy is the second biggest source of carbs, contributing around 5-10g per serving. Traditional gravy recipes use flour or cornstarch as a thickener.

Carrots, peas, celery, and other vegetables do have some carbs, but the fiber they contain lowers the net carb count. The chicken itself contains minimal carbs.

Factors That Affect the Carb Count

There are several factors that influence the carbohydrate content of chicken and dumplings

• Flour type: Using all-purpose flour will result in more carbs than whole wheat flour or low-carb alternatives like almond flour.

• Thickener Flour and cornstarch are commonly used to thicken the gravy Cornstarch contains more carbs per serving compared to flour

• Portion size: Simply having a larger portion will increase the total carb intake.

• Added sugars: Some recipes add sugar for flavoring, further increasing carbs.

• Fiber content: Ingredients like whole wheat flour and vegetables add fiber, which reduces net carbs.

• Homemade vs. restaurant: Restaurant versions tend to have more carbs due to larger portions and added thickeners/sugars.

By optimizing these factors, it’s possible to reduce the carb content of chicken and dumplings significantly.

Tips for Making Lower-Carb Chicken and Dumplings

Following these tips will help you enjoy chicken and dumplings while lowering the amount of carbs you eat:

• Use a low-carb flour like almond flour or coconut flour for the dumplings. This simple swap makes a big difference.

• Instead of flour or cornstarch, use xanthan gum to make the gravy thicko. Xanthan gum contains no carbs.

• Increase the proportion of low-carb vegetables like broccoli, spinach, and green beans.

• Reduce the portion size of the dumplings compared to the veggies and chicken.

• Avoid adding any sugars to the recipe.

• Use chicken broth instead of milk/cream for extra flavor without the carbs.

• Consider shirataki noodles or riced cauliflower instead of traditional dumplings.

With some simple modifications, you can definitely create a lower-carb version of chicken and dumplings that’s keto-friendly! The trick is substituting high-carb ingredients with low-carb alternatives.

Frequently Asked Questions

Below are answers to some common questions about the carbohydrate content of chicken and dumplings:

Is chicken and dumplings keto-friendly?

Recipes for traditional chicken and dumplings have too many carbs to be keto-friendly. If you use almond flour and xanthan gum instead, though, you can make it keto.

What’s the best low-carb flour for dumplings?

Almond flour is an excellent choice – it provides a nutty flavor and has far fewer carbs than regular flour. Coconut flour is another good option.

How can I thicken the gravy without flour/cornstarch?

Xanthan gum is a great low-carb thickening agent. Other options include glucomannan powder, psyllium husk powder, or simmering it longer to reduce.

Do vegetables help lower net carbs?

Yes, adding more non-starchy vegetables boosts fiber content, which reduces the net carbs per serving. Focus on leafy greens, broccoli, cauliflower, etc.

Is homemade chicken and dumplings lower in carbs?

Typically, yes. You can better control the carb count with homemade. Restaurant versions use more thickeners and sugar.

Can I use biscuit mix for dumplings?

Biscuit mix adds more carbs and isn’t ideal for a low-carb recipe. Check the label to compare carb counts.

Is there any way to make it with no flour?

It’s challenging but possible with cauliflower rice or finely minced vegetables as the dumpling base instead of flour. The texture differs.

How do I accurately calculate net carbs?

Track the grams of total carbs and fiber in your recipe, then subtract fiber from total carbs to get your net carbs per serving.

Satisfy Your Craving the Low-Carb Way

Chicken and dumplings doesn’t have to be off-limits with carb-conscious eating. With some simple ingredient swaps like using almond flour, upping veggies, and minimizing high-carb thickeners, you can still enjoy this comforting dish. Get creative with the recipe and find a version that fits your dietary needs. Just be mindful of portion sizes. With the right substitutions, you can still get your chicken and dumplings fix!