Tasty Low Calorie Chicken and Dumplings

Finding a comforting dinner that doesn’t derail your healthy eating goals can feel nearly impossible. Traditional chicken and dumplings is pure comfort food, but it’s usually loaded with heavy cream, butter, and way more calories than you’d want in a weeknight meal, making it feel like something you can only enjoy on special occasions.

That’s where this low calorie chicken and dumplings comes in: it delivers all the cozy, home-cooked flavor you’re craving without the guilt, uses simple ingredients you probably already have in your kitchen, and comes together in one pot for easy cleanup.

What Kind of Chicken Should I Use?

For this recipe, you can use whatever chicken you have on hand – rotisserie chicken from the store is actually a great shortcut that saves tons of time. If you’re cooking chicken from scratch, boneless skinless chicken breasts or thighs both work well, though thighs tend to stay a bit more moist and flavorful. You could even use leftover chicken from last night’s dinner if you have it. Just make sure your chicken is cooked through and shredded or cubed into bite-sized pieces before adding it to the pot.

Options for Substitutions

This recipe is pretty forgiving when it comes to swaps, so here are some easy substitutions:

• Chicken: Use rotisserie chicken for a shortcut, or swap in turkey if that’s what you have. Boneless, skinless chicken thighs work great too and stay moist during cooking.
• Buttermilk: Don’t have buttermilk? Mix 8 tablespoons of regular milk with 1 teaspoon of lemon juice or white vinegar and let it sit for 5 minutes. You can also use plain yogurt thinned with a bit of milk.
• Vegetables: The celery, carrots, and onion combo is classic, but feel free to add or swap in parsnips, turnips, or frozen peas. Just keep the total amount of veggies about the same.
• Broth: Chicken broth is best here, but vegetable broth works if you want a lighter flavor. You can also use bouillon cubes dissolved in water if that’s what you have on hand.
• Fresh herbs: If you don’t have fresh parsley, dried parsley works fine (use about 1 tablespoon). For the thyme, you can use 1 teaspoon of dried thyme instead of fresh.
• Flour for dumplings: The flour and baking powder are essential for the dumplings to work properly, so I wouldn’t recommend substituting these ingredients.

Watch Out for These Mistakes While Cooking

The biggest mistake people make with chicken and dumplings is boiling the soup too vigorously once the dumplings go in, which causes them to break apart and dissolve into the broth – keep it at a gentle simmer and resist the urge to stir them around.

Another common error is overmixing the dumpling dough, which creates tough, dense dumplings instead of light and fluffy ones, so mix just until the wet and dry ingredients come together.

Make sure your soup is actually simmering before you drop in the dumplings, and whatever you do, don’t lift the lid during those 18-20 minutes of cooking time – the steam is what cooks the tops of the dumplings, and letting it escape will leave you with gummy, undercooked centers.

What to Serve With Chicken and Dumplings?

Chicken and dumplings is pretty much a complete meal on its own, but I love serving it with a simple side salad to add some freshness to the plate. A basic mixed greens salad with a light vinaigrette works perfectly, or you could do a crisp cucumber and tomato salad if you want something really refreshing. Since this is a lighter version of the classic dish, you could also add some crusty bread or dinner rolls on the side for extra satisfaction. If you’re feeding a crowd, roasted green beans or steamed broccoli make great veggie sides that won’t weigh you down.

Storage Instructions

Store: Keep your chicken and dumplings in an airtight container in the fridge for up to 4 days. Just a heads up – the dumplings will soak up some of the broth as they sit, so the consistency gets a bit thicker over time, but it still tastes great!

Freeze: You can freeze this for up to 3 months, but I’ll be honest – the dumplings get a little mushy when thawed. If you’re planning to freeze it, I’d suggest freezing just the chicken and veggie mixture without the dumplings, then make fresh dumplings when you’re ready to eat.

Reheat: Warm it up gently on the stovetop over medium-low heat, stirring occasionally. You might need to add a splash of broth or water since the dumplings absorb liquid. The microwave works too, just use 50% power and stir every minute or so to heat it evenly.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1350-1500
• Protein: 85-95 g
• Fat: 40-50 g
• Carbohydrates: 145-160 g

Ingredients

For the soup:

• 2.5 tbsp olive oil
• 1 onion (diced into 1/2-inch pieces for even cooking)
• 1 cup celery (sliced into 1/4-inch crescents)
• 1 cup carrots
• 2 garlic cloves
• 2 tbsp flour
• 2 tsp thyme
• 1 bay leaf
• 6.5 cups broth (I prefer Swanson unsalted chicken broth for better salt control)
• 3 cups chicken (shredded into 1-inch bite-sized pieces)
• 1/4 cup parsley
• 1 tbsp lemon juice
• 1/4 tsp salt
• 1/4 tsp pepper
• 1/8 tsp cayenne pepper

For the dumplings:

• 1 cup flour (I always use King Arthur all-purpose flour)
• 2 tsp baking powder
• 1/2 tsp salt
• 1/4 tsp pepper
• 9 tbsp buttermilk (cold, straight from the fridge for fluffier dumplings)
• 1 egg
• 1 tbsp butter (melted and cooled slightly)

Step 1: Prepare Mise en Place and Build the Broth Base

• 2.5 tbsp olive oil
• 1 onion
• 1 cup celery
• 1 cup carrots
• 2 garlic cloves

Dice the onion into 1/2-inch pieces, slice celery into 1/4-inch crescents, and cut carrots into similar-sized pieces for even cooking.

Mince the garlic cloves and measure out all dry ingredients (flour, thyme, bay leaf, salt, pepper, cayenne).

Heat olive oil in a large pot over medium-high heat, then add the onion, celery, and carrots.

Cook for 3-4 minutes, stirring occasionally, until the vegetables begin to soften and develop light color.

Add the minced garlic and cook for 1 minute more until fragrant, which develops the aromatics that will flavor the entire broth.

Step 2: Create the Roux and Build the Broth

• 2 tbsp flour
• 2 tsp thyme
• 1 bay leaf
• 6.5 cups broth

Sprinkle the 2 tbsp flour over the sautéed vegetables and stir constantly for 1-2 minutes.

This creates a roux that will thicken the broth and give it body and richness.

Pour in the broth along with the thyme and bay leaf, stirring to combine and break up any flour lumps.

Bring to a simmer, then reduce heat to low, cover partially, and simmer for 10 minutes.

This gentle cooking allows the vegetables to fully soften and the flavors to meld together.

Step 3: Finish the Broth with Chicken and Seasonings

• 3 cups chicken
• 1/4 cup parsley
• 1 tbsp lemon juice
• 1/4 tsp salt
• 1/4 tsp pepper
• 1/8 tsp cayenne pepper

Stir in the shredded chicken, parsley, lemon juice, salt, pepper, and cayenne pepper.

Simmer gently for 2-3 minutes, which allows the chicken to warm through and the flavors to integrate.

Taste and adjust seasonings as needed—I like to add salt gradually here since the broth already contains some sodium.

Keep the broth at a gentle simmer with small bubbles breaking the surface; this is important because dumpling dough needs gentle heat to cook through without becoming tough.

Step 4: Mix Dumpling Dough While Broth Simmers

• 1 cup flour
• 2 tsp baking powder
• 1/2 tsp salt
• 1/4 tsp pepper
• 9 tbsp buttermilk
• 1 egg
• 1 tbsp butter

While the broth is simmering in Step 3, prepare the dumpling dough.

In one bowl, whisk together 1 cup flour, baking powder, salt, and pepper.

In a separate bowl, combine cold buttermilk, egg, and melted butter (make sure the butter is cooled slightly so it doesn’t cook the egg).

Pour the wet ingredients into the dry ingredients and stir gently with a fork until just combined—the dough should be slightly sticky and shaggy, not overmixed.

I always use cold buttermilk straight from the fridge because the temperature difference creates steam pockets, making the dumplings fluffier and lighter.

Step 5: Cook the Dumplings

• dumpling dough from Step 4
• broth with chicken and seasonings from Step 3

Using a spoon or small cookie scoop, drop small dumplings (about 1-1.5 inches) into the gently simmering broth from Step 3.

As you add each dumpling, spoon some of the hot broth over the top—this helps them cook evenly and prevents them from sticking to the bottom of the pot.

Once all dumplings are added, cover the pot and reduce heat to low-medium.

Simmer gently for 18-20 minutes without lifting the lid, which allows the dumplings to steam and cook through completely.

The dumplings should float and have a slightly fluffy, cooked appearance when ready.

Step 6: Finish and Serve

• fresh parsley for garnish
• fresh thyme for garnish
• pepper for garnish

Remove the pot from heat and carefully remove the bay leaf.

Ladle the chicken and dumplings into serving bowls with plenty of broth.

Taste the broth once more and adjust salt and pepper if needed.

Garnish each bowl with fresh parsley and a pinch of fresh thyme and cracked pepper for brightness and visual appeal.

Serve immediately while hot.

Tasty Low Calorie Chicken and Dumplings

Delicious Tasty Low Calorie Chicken and Dumplings recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 40 minutes mins

Total Time 1 hour hr

Servings 6 servings

Calories 1425 kcal

Ingredients

  

For the soup::

• 2.5 tbsp olive oil
• 1 onion (diced into 1/2-inch pieces for even cooking)
• 1 cup celery (sliced into 1/4-inch crescents)
• 1 cup carrots
• 2 garlic cloves
• 2 tbsp flour
• 2 tsp thyme
• 1 bay leaf
• 6.5 cups broth (I prefer Swanson unsalted chicken broth for better salt control)
• 3 cups chicken (shredded into 1-inch bite-sized pieces)
• 1/4 cup parsley
• 1 tbsp lemon juice
• 1/4 tsp salt
• 1/4 tsp pepper
• 1/8 tsp cayenne pepper

For the dumplings::

• 1 cup flour (I always use King Arthur all-purpose flour)
• 2 tsp baking powder
• 1/2 tsp salt
• 1/4 tsp pepper
• 9 tbsp buttermilk (cold, straight from the fridge for fluffier dumplings)
• 1 egg
• 1 tbsp butter (melted and cooled slightly)

Instructions

 

• Dice the onion into 1/2-inch pieces, slice celery into 1/4-inch crescents, and cut carrots into similar-sized pieces for even cooking. Mince the garlic cloves and measure out all dry ingredients (flour, thyme, bay leaf, salt, pepper, cayenne). Heat olive oil in a large pot over medium-high heat, then add the onion, celery, and carrots. Cook for 3-4 minutes, stirring occasionally, until the vegetables begin to soften and develop light color. Add the minced garlic and cook for 1 minute more until fragrant, which develops the aromatics that will flavor the entire broth.
• Sprinkle the 2 tbsp flour over the sautéed vegetables and stir constantly for 1-2 minutes. This creates a roux that will thicken the broth and give it body and richness. Pour in the broth along with the thyme and bay leaf, stirring to combine and break up any flour lumps. Bring to a simmer, then reduce heat to low, cover partially, and simmer for 10 minutes. This gentle cooking allows the vegetables to fully soften and the flavors to meld together.
• Stir in the shredded chicken, parsley, lemon juice, salt, pepper, and cayenne pepper. Simmer gently for 2-3 minutes, which allows the chicken to warm through and the flavors to integrate. Taste and adjust seasonings as needed—I like to add salt gradually here since the broth already contains some sodium. Keep the broth at a gentle simmer with small bubbles breaking the surface; this is important because dumpling dough needs gentle heat to cook through without becoming tough.
• While the broth is simmering in Step 3, prepare the dumpling dough. In one bowl, whisk together 1 cup flour, baking powder, salt, and pepper. In a separate bowl, combine cold buttermilk, egg, and melted butter (make sure the butter is cooled slightly so it doesn't cook the egg). Pour the wet ingredients into the dry ingredients and stir gently with a fork until just combined—the dough should be slightly sticky and shaggy, not overmixed. I always use cold buttermilk straight from the fridge because the temperature difference creates steam pockets, making the dumplings fluffier and lighter.
• Using a spoon or small cookie scoop, drop small dumplings (about 1-1.5 inches) into the gently simmering broth from Step 3. As you add each dumpling, spoon some of the hot broth over the top—this helps them cook evenly and prevents them from sticking to the bottom of the pot. Once all dumplings are added, cover the pot and reduce heat to low-medium. Simmer gently for 18-20 minutes without lifting the lid, which allows the dumplings to steam and cook through completely. The dumplings should float and have a slightly fluffy, cooked appearance when ready.
• Remove the pot from heat and carefully remove the bay leaf. Ladle the chicken and dumplings into serving bowls with plenty of broth. Taste the broth once more and adjust salt and pepper if needed. Garnish each bowl with fresh parsley and a pinch of fresh thyme and cracked pepper for brightness and visual appeal. Serve immediately while hot.