Keto Chicken and Dumplings Recipe

By
Ariane Resnick
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Ariane Resnick
Ariane Resnick is a special diet chef, certified nutritionist, and bestselling author who takes great joy in shattering the image of what, and how, nutritionists eat.
Learn about The Spruce Eats' Editorial Process
Updated on 01/19/22
Tested by
Colleen Graham
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Tested by Colleen Graham
Freelance writer and cocktail book author Colleen Graham is a seasoned mixologist who loves sharing her knowledge of spirits and passion for preparing drinks.
Learn about The Spruce Eats' Editorial Process
Keto Chicken and Dumplings in a bowl with a spoon

The Spruce Eats / Cara Cormack

Prep: 15 mins
Cook: 25 mins
Total: 40 mins
Servings: 8 servings
Yield: 8 bowls
Nutrition Facts (per serving)
381 Calories
28g Fat
14g Carbs
21g Protein
×
Nutrition Facts
Servings: 8
Amount per serving
Calories 381
% Daily Value*
Total Fat 28g 36%
Saturated Fat 9g 47%
Cholesterol 103mg 34%
Sodium 1243mg 54%
Total Carbohydrate 14g 5%
Dietary Fiber 5g 20%
Total Sugars 6g
Protein 21g
Vitamin C 2mg 10%
Calcium 155mg 12%
Iron 2mg 13%
Potassium 415mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Chicken and dumplings is a homey, comforting dish that's perfect for a chilly autumn or winter evening. This creamy soup is loaded with shredded chicken and individual dumplings, which are boiled right in the soup pot for the easiest prep. Onion, sage, and thyme give it a wonderful flavor that the entire family's sure to enjoy.

Unfortunately, wheat flour is the main ingredient in traditional dumplings. They're high in carbs, and that is not suitable for people following a keto diet. A few revisions were necessary to bring you a recipe for keto chicken and dumplings. In addition to being low carb, it's also gluten-free, grain-free, and suitable for paleo and Whole30 dieters.

To make the dumplings, wheat flour is swapped out for keto-friendly flours that are made with almond meal and coconut. Xanthan gum is the key ingredient that ensures they'll hold together while boiling. The result is a dumpling that is tender, springy, and wholesome. Along with dishes like keto pulled pork, it's bound to be a part of your low-carb winter staples.

"Keto recipes continue to impress, and this chicken and dumpling recipe is easy enough for a weeknight dinner. The herbs are excellent in the creamy broth, marrying that to the dumplings’ faint almond-coconut flavor. The dumplings stay together well, just be sure to stir gently and watch the cooking time." — Colleen Graham

Keto Chicken and Dumplings/Tester Image
A Note From Our Recipe Tester

Ingredients

For the Dumplings:

  • 1 1/2 cups almond flour

  • 1/3 cup plus 1 tablespoon coconut flour

  • 1 teaspoon xanthan gum

  • 1 teaspoon baking powder

  • 3/4 teaspoon kosher salt

  • 1 large egg

  • 2 tablespoons unsalted butter, melted

  • 1/2 cup unsweetened non-dairy milk, such as almond milk

For the Soup:

  • 1 tablespoon unsalted butter

  • 1 cup diced onion

  • 1 teaspoon dried thyme

  • 1/4 teaspoon dry, rubbed sage

  • 1/2 teaspoon kosher salt

  • 1/8 teaspoon freshly ground black pepper

  • 8 cups chicken broth

  • 3 cups shredded cooked chicken

  • 1/3 cup heavy whipping cream

Steps to Make It

  1. Gather the ingredients.

    Keto Chicken and Dumplings ingredients in bowls

    The Spruce Eats / Cara Cormack

  2. Add the flours, xanthan gum, baking powder, and salt to a medium bowl and stir to combine.

    Flours, xanthan gum, baking powder, and salt in a bowl with a wooden spoon

    The Spruce Eats / Cara Cormack

  3. Add the egg, melted butter, and milk, and stir to combine.

    Dough in a glass bowl with a wooden spoon

    The Spruce Eats / Cara Cormack

  4. Once a dough has formed, using a small cookie scoop, scoop the dumpling dough onto a parchment-lined cookie sheet. Set aside while you make the soup.

    Dough balls on a parchment paper lined baking sheet

    The Spruce Eats / Cara Cormack

  5. Add the butter to a large pot over medium-high heat. When the butter melts, add the onion and sauté until translucent, about 3 minutes.

    Butter and onions in a pot with a wooden spoon

    The Spruce Eats / Cara Cormack

  6. Add the thyme, sage, salt, and pepper, and sauté for an additional 2 minutes.

    Onions and herbs in a pot, with a wooden spoon

    The Spruce Eats / Cara Cormack

  7. Add the chicken broth, cover, and bring to a boil over high heat.

    Chicken broth with the onions and herbs in a pot, with a wooden spoon

    The Spruce Eats / Cara Cormack

  8. Reduce the heat to medium-high, squeeze the dumplings to lightly pack then add the dumplings to the broth.

    Dumplings cooking in a pot with chicken broth, with a wooden spoon

    The Spruce Eats / Cara Cormack

  9. Cook, stirring gently, until they have turned glossy and opaque, 2 to 3 minutes.

    Dumplings cooking in a pot with chicken broth, with a wooden spoon

    The Spruce Eats / Cara Cormack

  10. Turn the heat to low. Add the cooked chicken and heavy cream. Stir gently to combine. Serve when the chicken is heated through.

    Keto Chicken and Dumplings in a pot, in a wooden spoon

    The Spruce Eats / Cara Cormack

Recipe Tips

  • The xanthan gum is imperative for the dumplings to hold together when boiled. If you don't have it on hand, you can try guar gum or another equally powerful thickener. These dumplings will not hold together without a food additive such as xanthan.
  • Cooking time for the dumplings is key: anything over two to three minutes and they may begin to fall apart in the pot. Err on the side of slightly undercooking them, since they'll cook slightly further as the soup cools.
  • Both chicken breasts and chicken thighs work well for this recipe. Feel free to use whichever type of chicken you have available; it's excellent with a mix of breasts and thighs. This recipe would make perfect use of leftover or store-bought rotisserie chicken.

Recipe Variations

  • Chicken and dumplings is a moderately seasoned dish. You could kick this up with 1/8 teaspoon cayenne pepper or some extra herbs.
  • If you'd like to make this dish in a crock pot, add the dumplings after the broth has simmered for an hour on low heat. Increase the heat to high, and once the broth is boiling, continue to cook for two to three minutes. Then return heat to low to incorporate chicken and cream. Avoid overcooking.


How to Store Chicken and Dumplings

Store any leftovers in a tightly sealed container in the refrigerator. While you can store the dumplings separately to make sure they don't break down, we found that as long as they were only cooked for a few minutes, they held up fine for several days.


Can you make keto chicken and dumplings ahead?

You can make this dish ahead. The dumplings will keep in a container in the fridge, uncooked, for several days. If you cook them, dumplings will hold well stored with the soup provided they weren't overcooked. If you're concerned, remove the dumplings from the soup and store them separately in their own container.