How Many Calories Are in Chicken and Dumplings? A Detailed Look

Chicken and dumplings is a hearty comfort food that has been enjoyed for generations in the American South. This dish of tender chicken soft dumplings and savory broth is the perfect meal on a cold day. But if you’re watching your calorie intake, you may be wondering just how many calories are in this cozy classic. In this article, we’ll take a detailed look at the calorie count of chicken and dumplings and the factors that influence it.

Calorie Count Varies Widely

The calorie content of chicken and dumplings can range quite a bit based on the specific recipe and ingredients used. On average one serving (about 1 cup or 8oz) contains 350-500 calories. However some versions may be lower or higher. For example, a lighter recipe made with chicken breast, whole wheat flour, and lots of vegetables may clock in around 300 calories per serving. Meanwhile, a richer preparation with chicken thighs, white flour dumplings, and cream could reach 600 calories per serving.

Key Factors That Impact Calories

What accounts for this wide range in calorie content? Several key factors influence the calorie density of chicken and dumplings.

Type of Chicken

The first major component is the chicken itself. Using skinless, boneless chicken breast will result in far fewer calories than chicken thighs or drumsticks with the skin on. Chicken breast has around 110-140 calories per 4oz serving, while chicken thighs with skin provide around 175-200 calories for the same serving size.

Dumpling Ingredients

The ingredients in the dumplings also significantly affect the calorie count. Dumplings made with whole wheat or mixed flour are lower in calories than those made with all-purpose white flour. Using milk instead of heavy cream also lightens the calorie load. And minimizing added fats like butter or shortening keeps calories down.

Cooking Method

How the dish is prepared also plays a role. When you brown the chicken in oil instead of poaching it slowly in broth, you add more calories. Simmering the dumplings rather than frying them reduces the calories.

Add-Ins and Extras

Any additional ingredients can increase the calorie total. Add-ins like cheese, bacon, or sour cream will boost the calories. A creamy, milk-based broth is higher in calories than a clear broth.

Portion Size

Lastly, portion size has a major impact. A smaller 1 cup serving contains far fewer calories than a heaping 2 cup portion. Serving size is a key factor in controlling calories, regardless of the specific recipe.

Nutrition Beyond Calories

When evaluating chicken and dumplings, it’s important to look beyond just calories and consider the full nutrition profile.

• Protein: High-quality, lean protein from the chicken helps your muscles grow and makes you feel full longer.

• Carbohydrates – The dumplings offer a substantial dose of energizing carbohydrates.

• Minerals and vitamins—A, C, and B6 vitamins, as well as iron, zinc, and magnesium, can be found in chicken and dumplings. Adding veggies boosts the vitamin and mineral content.

• Sodium—One problem could be the high sodium level, especially if you use store-bought broths. Opt for low-sodium versions when possible.

Tips for Lightening Calories

If you’re looking to lighten up this comfort food favorite, there are several easy ways to reduce the calorie count without sacrificing flavor.

• Use skinless chicken breast instead of thighs.

• Make dumplings with whole wheat flour or a white and whole wheat blend.

• Substitute milk for heavy cream in the dumplings.

• Use chicken or vegetable broth instead of creamy broths.

• Load up on low-calorie vegetables like carrots, peas, green beans.

• Skip butter or oil when cooking the chicken and dumplings.

• Use herbs, spices, hot sauce, or vinegar for flavor instead of bacon, cheese or sour cream.

• Stick to 1 cup portion sizes or smaller.

Sample Calorie Counts

To give you a better idea, here are some sample calorie counts for chicken and dumpling recipes with different ingredients.

• Lighter Version – made with skinless chicken breast, whole wheat dumplings, and veggie broth = 300 calories per 1 cup serving

• Traditional Version – made with chicken thighs, white flour dumplings, and cream = 500 calories per 1 cup serving

• Loaded Version – made with chicken thighs, drop biscuit dumplings, bacon, and cheddar cheese = 650 calories per 1 cup serving

The bottom line is that chicken and dumplings can range from a light 300 calorie meal to a hearty 650 calorie dish depending on the preparation. Focus on chicken, flour, and broth as your base ingredients, then customize with calorie-conscious add-ins and sides to create a satisfying dish that aligns with your nutritional needs. With some simple substitutions and smart portioning, you can still enjoy this comforting classic while maintaining a balanced diet.

Homemade dumplings can range in calorie count depending on the recipe and ingredients. A single homemade dumpling can have anywhere from 30 to 80 calories, with some larger or more elaborate dumplings exceeding that range.