Low Carb Dumplings – Japanese Gyoza Recipe (Keto/Gluten-free) - eyes and hour (2024)

Are you looking for the best healthy dumplings to cook at home? These pan-fried, half-moon shape dumplings replicate the authentic gyoza you’d eat in Japan. The one difference is that these gyoza are perfect for your healthy diet (low carb, gluten-free). Learn how to cook them the perfect golden brown.

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Low Carb Dumplings – Japanese Gyoza Recipe (Keto/Gluten-free) - eyes and hour (1)

Everyone in my family loves gyoza, especially my sister, Liz.

We’ve been making homemade Japanese dumplings since we were kids.

As an adult, I still want to devour an entire plate of gyoza by myself just like when I was teenager.

But are dumplings healthy?

I’m no longer in my 20s or 30s.

For years, I rationalized that the wonton skins were thin, so gyoza weren’t that high in carbs.

Then, I got some good advice from a friend.

“Come on, Matt. Wake up! Stop lying to yourself!”(LOL)

But wait. What if gyozawasa healthy, diet food?

Did you believe me if I said these gyoza are low-carb and gluten-free?

Try these dumpling-shaped healthy, weight-loss miracles for yourself.

Hallelujah–!

Low Carb Dumplings – Japanese Gyoza Recipe (Keto/Gluten-free) - eyes and hour (2)

How healthy are gyoza dumplings?

If your diet is gluten-free, low carb, keto, or just healthy in general, gyoza are most not likely on your plate.

This recipe for healthy dumplings will change that.

“Hello, gyoza! Welcome back to my belly, old friend!”

The wonton skins you buy from the store, or make at home, are made from all-purpose flour, water, and a little salt.

The dough is roughly equivalent to what you’d use to make a pastry, minus the fat.

No, regular steamed or pan-fried gyoza aren’t that unhealthy.

But both you and I know that you’re not going to stop after having one or two!

Who would!?

Healthy dumpling wrappers

If you look closely at these gyoza, you’ll see that they aren’t wrapped with wonton skins.

If you look even closer, you’ll see the texture on the wrappers.

For my healthy “wonton wraps”, I used thin slices ofdaikonradish.

Daikon radishes are one of the most keto-friendly vegetables, with only 2.7 g of net carbs per serving.

If you have no idea what daikon is or you don’t live in Japan, don’t give up.

Daikon may be available at upscale supermarkets like Whole Foods or your local Asian grocery store.

If you don’t have any luck finding Japanese daikon, thin slices ofzucchiniwould also work.

You can check out my other healthy dumpling recipe that uses zucchinihere.

Low Carb Dumplings – Japanese Gyoza Recipe (Keto/Gluten-free) - eyes and hour (3)

Wrappers made from Daikon Radish

When first attempting to make pan-fried dumplings with daikon slices, I faced an obstacle:

too much moisture.

First, all the water in daikon made it difficult to wrap the dumplings. The edges of the round daikon slices wouldn’t stick together.

Then, once I started to cook them, my fry pan quickly turned into “soup gyoza”. All the unwanted moisture made it hard to make them crispy golden brown like regular gyoza.

I discovered the solution by accident.

Because I had some leftover daikon slices from an earlier trial run, I left them inside the fridge wrapped in paper towel for a couple of nights.

Thankfully, I was all out of Ziplock bags– the slices had dried out.

When I tried making gyoza with the dried daikon slices, all three problems were solved.

This time, the daikon slices easily folded and stuck together perfectly. They didn’t create excess water in the fry pan.

And, the outsides turned that perfect golden brown.

It was meant to be.

Low Carb Dumplings – Japanese Gyoza Recipe (Keto/Gluten-free) - eyes and hour (4)

The Secret to Making Healthy Dumplings with Daikon Slices

There’s one more secret to getting these gyoza to turn out.

To get the slices of daikon radish thin enough, you’ll need to use acabbage shredder.

I bought mine at a 100 yen store.

I learned this lesson the hard way. Even when I used a sharp knife, I wasn’t able to slice the daikon thin enough.

If your slices are too thick, they’ll crack in half when you fold them around the filling.

A bonus: you’ll also be able to use the cabbage shredderto shred the cabbage that goes inside.

Low Carb Dumplings – Japanese Gyoza Recipe (Keto/Gluten-free) - eyes and hour (5)

Alternative Ingredients to Make Gyoza Dumplings Healthier

Traditional gyoza in Japan are usually made with minced pork, cabbage, Chinese chives, and seasonings. You could easily use minced chicken as alternative or make them vegetarian.

Garlic and ginger are also key ingredients. Both are really good for you.

So far I haven’t had any complaints from co-workers saying that I reek of garlic.

I also added someturmeric, which has been used in Chinese medicine for centuries as a potent anti-inflammatory and antioxidant.

Daikon radish is also full of nutrients and doubles as a powerful antioxidant.

Once the slices are cooked by the steam, the taste and texture resembles original wraps made with dough.

Again, if you’re unable to find daikon at a supermarket or Asian grocery store, you could also try thin slices ofzucchini or leaves of boiled cabbage.

Low Carb Dumplings – Japanese Gyoza Recipe (Keto/Gluten-free) - eyes and hour (6)

Gyoza Sauce for Dipping

The easy gyoza sauce I made is just like what you would see on a restaurant table in Japan.

It’s a simple mix of three ingredients:soy sauce,rice vinegar, andchili oil (rayu).

From what I’ve learned, the “golden ratio” for the best proportions of the three ingredients isfive: four: one.

five parts: soy sauce, four parts: rice vinegar, and one part chili oil

Instead of chili oil, I used thinly sliced driedred chili.

I used organic soy sauce, but you could try agluten-free soy sauce,tamari, orcoconut aminos.

As for the rice vinegar, I chose one that didn’t contain added sugar.

Another low carb, gluten-free option for a dipping sauce is just mix together some rice vinegar and freshly ground black pepper.

I got this idea fromMin Min, a famous Chinese restaurant in Tokyo and Utsunomiya, the “gyoza capital” of Japan.

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Healthy Dumplings with Daikon Wrappers

Low Carb Dumplings – Japanese Gyoza Recipe (Keto/Gluten-free) - eyes and hour (8)Matt

5 from 3 votes

Print Recipe Pin Recipe

Course Appetizer, Main Course, Side Dish

Cuisine Chinese, Japanese

Servings 2 people

Ingredients

  • daikon radish
  • lb minced pork 260 grams
  • 1 ½ cups shredded cabbage
  • 2 shiitake mushrooms finely chopped
  • 1-2 tbsp grated carrot
  • 3 cloves garlic makes 2 ½ tbsp finely
  • 1 knob ginger (approximately 1 inch) makes about 1 ¾ tbsp chopped
  • 3 pinches salt
  • ¾ tsp ground turmeric
  • 2 pinches ground cumin (optional)
  • 1 tsp soy sauce or gluten-free alternative
  • 2 tsp sesame oil

Dipping Sauce

  • 5 tsp soy sauce or gluten-free alternative
  • 4 tsp rice vinegar oil
  • dried red chilis a few pinches

Instructions

Advanced Prep

  • Peel and slice daikon with a cabbage shredder (slicer) . If possible, wrap with paper towel. Store in refrigerator for a few days without a container or plastic bag so it dries out.

    Low Carb Dumplings – Japanese Gyoza Recipe (Keto/Gluten-free) - eyes and hour (9)

Prep

  • Shred about ⅙ of a head of cabbage to make 1 ½ cups of shredded cabbage.

  • Then finely chop the shredded cabbage with a knife. Put in mixing bowl.

    Low Carb Dumplings – Japanese Gyoza Recipe (Keto/Gluten-free) - eyes and hour (10)

  • Peel and finely chop garlic, 1 knob of fresh ginger, and carrot. Add to mixing bowl.

  • Add ⅗ lbs minced pork to bowl.

  • Sprinkle turmeric powder, ground cumin, and salt on top.

  • Season with freshly ground pepper. (about 6-7 twists of a pepper mill)

    Low Carb Dumplings – Japanese Gyoza Recipe (Keto/Gluten-free) - eyes and hour (11)

  • Mix together all ingredients using your fingers.

  • Finally, add soy sauce. Mix in with fingers. Let sit.

    Low Carb Dumplings – Japanese Gyoza Recipe (Keto/Gluten-free) - eyes and hour (12)

  • Using your fingers, cover half of each circle of daikon.

  • Fold each daikon wrap around the filling. The corners should snap so the two folds can stick together easily.

    Low Carb Dumplings – Japanese Gyoza Recipe (Keto/Gluten-free) - eyes and hour (13)

Cooking

  • Turn on stove top to med-low heat.

  • Add sesame oil to pan. Let oil pre-heat for about a minute.

  • Add gyoza to the pan. Let cook until the bottom begins to brown.

  • Cover with lid. Let steam until pork fillings are fully cooked (about 6-7 minutes).

  • Remove lid. Let any moisture boil off. Carefully cook and turn gyoza with cooking chopsticks or a spatula until golden brown.

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  • Serve warm with dipping sauce.

    Low Carb Dumplings – Japanese Gyoza Recipe (Keto/Gluten-free) - eyes and hour (15)

Dipping Sauce

  • Mix soy sauce, rice vinegar, and sliced dried red chilis

Keyword diet, easy, gluten-free, healthy, Japanese, keto, low-carb, potstickers

DID YOU TRY THIS RECIPE?Tag @eyesandhour on Instagram and hashtag it #eyesandhour

Low Carb Dumplings – Japanese Gyoza Recipe (Keto/Gluten-free) - eyes and hour (16)
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Low Carb Dumplings – Japanese Gyoza Recipe (Keto/Gluten-free) - eyes and hour (21)

Frequently Asked Questions:

1) Are gyozas healthy?

Even vegetable gyoza or vegan gyoza still tend to be fried or deep-fried, making gyoza not a great healthy choice. The wonton wrappers are "empty carbs" that contain gluten and wheat flour.

2) What are the healthiest dumplings?

The healthiest dumplings are filled with high quality vegetables and meat. In theory, homemade, steamed dumplings made with grass-fed minced meat and organic vegetables would make them the healthiest. Thinner wonton skins would be better, unless you use alternatives to wheat wrappers like daikon radish, zucchini slices, or nori seaweed.

3) What is the difference between gyoza and dumplings?

Gyoza originated in China. In Japan, it’s considered a Chinese food. Gyoza is the Japanese pronunciation of the Chinese name jiaozi.

Japanese gyoza are made with thinner wonton wrappers, often store-bought ones. They’re half-moon shape, usually with a pleated edge. Gyoza in Japan are deep-fried, pan-fried then steamed, or boiled. Garlic is often used as an ingredient. The fillings are more finely chopped than Chinese jiaozi.

Chinese potstickers tend to be doughier and made with thicker wonton wrappers. They are usually larger than Japanese gyoza.

4) Can dumplings be healthy?

It depends on the type of dumplings. As a general rule, deep-fried dumplings are the least healthy. Normal, pan-fried gyoza are probably slightly better for you. Next in line are steamed or boiled dumplings.

The wontons are usually made from wheat flour. The thicker the wonton skin, the more carbs and gluten.

Store-bought dumplings are likely not filled with high quality ingredients and likely contain MSG or other additives.

What about Japanese vegetable dumplings or vegan potstickers? Sounds healthy! But these options are probably fried in bad oils or made with wheat flour wrappers.

Good news though! My gyoza recipe made with daikon radish wonton skin are low carb and can be adapted to be 100% gluten-free.

5) How can I make my dimsum healthy?

First, instead of using dumpling dough, try using a healthier low-carb wrap like daikon, zucchini, or nori seaweed.

Rather than pork, you can use ground chicken to make chicken gyoza. Other healthy proteins like lamb or grass-fed beef can also be used.

Mix together with finely chopped vegetables like green onion, nira (Chinese chives), spring onion, cabbage, Napa cabbage, ginger, etc.

Note: In Japan, minced garlic cloves used to make gyoza. To my knowledge, in China garlic is not used.

Finally, instead of a neutral oil like canola oil or vegetable (which are inflammatory), try sesame seed oil, macadamia nut oil, or grass-fed butter to pan fry. Or steam or boil the dumplings if they won't fall apart.

Miracle recipe for healthy dumplings – A lesson for Success!

Author’s note:

I wasn’t sure if I would be able to finish this recipe.

My first few tries to use daikon slices in place of wonton skins were total flops.

Inside my temporary home in Tokyo, it was so dark and gloomy for taking food pictures.

But just like in life, when we start something new, we’re not sure how it’s going to turn out in the end.

At the time, it feels like it will never turn out.

When you learn tolet goof control and stop trying to force it, somehow things just work out on their own.

We call it a miracle.

It took a miracle for these gyoza to turn out.

This recipe for healthy dumplings ended up turning out great…

by accident.

Low Carb Dumplings – Japanese Gyoza Recipe (Keto/Gluten-free) - eyes and hour (2024)

FAQs

How many carbs are in gyoza dumplings? ›

Gyoza Dumplings (6 pieces) contains 33g total carbs, 31g net carbs, 8g fat, 9g protein, and 230 calories.

What is the difference between dumplings and gyoza? ›

The simple answer: there is no difference; since gyoza is a dumpling. The complicated answer: there are so many differences since not all dumplings are gyoza. The most significant differences between traditional dumplings and gyoza are their shape, wrappers, and method of cooking.

What is gyoza made of gluten-free? ›

These delicious pork dumplings are definitely worth the effort. To make your own gluten free wrapper, you will need rice flour and glutinous rice flour (these are different). Glutinous rice flour is made from short pudding grain rice, and standard rice flour is made from long grain rice.

Is Japanese gyoza healthy? ›

In addition, gyoza is also a good source of protein and fiber. Another reason why gyoza is considered to be a healthy Japanese food is that it can be cooked in a variety of ways that are all relatively healthy.

Are gyoza dumplings healthy? ›

The wonton skins you buy from the store, or make at home, are made from all-purpose flour, water, and a little salt. The dough is roughly equivalent to what you'd use to make a pastry, minus the fat. No, regular steamed or pan-fried gyoza aren't that unhealthy.

How many gyoza is one serving? ›

A typical serving of gyoza consists of about half a dozen dumplings and costs around 300 to 600 yen. Gyoza are usually eaten with a dipping sauce made at the table of equal amounts of soy sauce and vinegar. A bit of chili oil (rayu) is also commonly added.

Are potstickers the same as gyoza? ›

Gyoza is the Japanese variation on the traditional Chinese recipe of potstickers. They are usually made with thinner, more delicate wrappers, and the filling is more finely textured. The thinner skins mean that gyoza get crispier than chewy potstickers.

Are gyozas Chinese or Japanese? ›

These delicious treats are Japanese dumplings, made with a variety of different fillings. They are very similar to the Chinese 'jiaozi', commonly known as 'potstickers', however there are some differences.

What are the three types of gyoza? ›

There are usually three types of gyoza that are found and enjoyed in Japan. That is yaki gyoza, age gyoza, and sui gyoza. The traditional method of steaming isn't so often seen in Japan unless dining in a Chinese food establishment.

Can you buy gluten-free gyoza? ›

CJ BIBIGO Gluten Free Vegan Gyoza Dumpling 300g – Nourished Communities.

Can celiacs eat dumplings? ›

Avoid items like dumplings.

If you love dumplings or dim sum, I'm going to have to disappoint you here, too. Most dumplings are made with a wheat-based skin. Even if the skins are made with rice-paper, there can be wheat mixed in, it's likely safest to avoid dumplings all-together.

What flour is gyoza made of? ›

What Are Gyoza Wrappers? Gyoza wrappers are a thin and round flour pastry that wraps around the filling of gyoza or Japanese potstickers. The dough is made of wheat flour, water, and a pinch of salt. They get crispy when pan-fried or deep-fried and become a soft and tender, pasta-like texture when boiled.

What is the healthiest Japanese food to eat? ›

Edamame and miso are both made from protein-rich soy and steaming the dumplings keeps the calories low (but flavorful). Fresh fish in sushi rolls or sashimi (thin slices of raw fish) are also packed with protein and healthy fats. Choose salmon or tuna for the most omega-3 fats.

What is Japan's number 1 gyoza? ›

N°1 GYOZA IN JAPAN: Ajinomoto gyoza are the best-selling gyoza on the Japanese market.

Can I eat dumplings on keto? ›

And, because it's a recipe for the ketogenic diet, the traditional all-purpose flour used to make dumplings has been replaced with a combination of almond flour and coconut flour. The feedback from readers for this keto dumpling recipe has been overwhelmingly positive!

Does gyoza have a lot of carbs? ›

Shirakiku Pork Gyoza Dumplings (7 pcs) contains 34g total carbs, 32g net carbs, 8g fat, 9g protein, and 240 calories.

How many carbs are in one dumpling? ›

General Steamed Dumplings Nutrition Information

According to the USDA, a single medium steamed dumpling of 37 grams contains 41.8 calories, 1.7 g fat, 4.1 g carbohydrate, 0.4 g fiber, 0.9 g sugar and 2.5 g protein. This applies to a meat, poultry or seafood filling; data is not available for a vegetable-only filling.

How many carbs are in 8 dumplings? ›

Pick Up Stix Wok Wise Steamed Dumplings (8) (1 serving) contains 19g total carbs, 19g net carbs, 0g fat, 0g protein, and 200 calories.

How many carbs are in 5 dumplings? ›

O'Tasty Dumplings, Pork & Vegetable (5 pieces) contains 24g total carbs, 23g net carbs, 6g fat, 8g protein, and 190 calories.

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