Leena Watts
Gyoza, a popular Japanese side dish, is a pastry filled with meat, vegetables, and Asian condiments like soy sauce and sesame oil. Traditional gyoza wrappers are made from wheat flour, which is high in carbs. However, for those following a ketogenic diet, there are alternative recipes available that use low-carb ingredients for the wrappers, such as turnips, daikon radishes, zucchini, or cheese. These keto-friendly versions aim to replicate the taste and texture of traditional gyoza while adhering to the low-carbohydrate requirements of the keto diet.
| Characteristics | Values |
|---|---|
| Carbohydrate content | 0.5 grams net carbs per dumpling or 3.5 grams per five dumplings |
| Wrapper | Thin slices of daikon radish, zucchini, turnip, or cheese |
| Filling | Chicken, pork, cabbage, egg, aromatics, and seasonings |
| Cooking method | Pan-fried, steamed, or baked |
| Sauce | Soy sauce, vinegar, and chilli |
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$94.98
What You'll Learn
Gyoza wrappers can be made with daikon radish or zucchini
Gyoza is a popular Japanese side dish, also known as 'potstickers'. They are pastries filled with meat, vegetables, and Asian condiments like soy sauce and sesame oil. Gyoza is usually pan-fried and then steamed, resulting in a soft dumpling with a juicy filling.
Traditional gyoza wrappers are made from wheat, which is high in carbohydrates. However, low-carb alternatives can be used to make keto-friendly gyoza. Gyoza wrappers can be made with daikon radish or zucchini slices, which are healthier options that reduce the number of "empty carbs" in the dish. Daikon radish slices can be used as a direct substitute for wheat wrappers, providing a good dupe for a wonton wrapper. To get the daikon radish thin enough, a cabbage shredder can be used, although a sharp knife can also work.
Zucchini slices can also be used as gyoza wrappers, creating a low-carb, keto-friendly option. To make zucchini gyoza, strips of zucchini are held together, and the gyoza is placed inside, with loose ends tucked in if needed. The gyoza is then baked in an oven and finished in a frypan to achieve a golden-brown colour.
Both daikon radish and zucchini wrappers provide a healthier, low-carb alternative to traditional wheat wrappers, making gyoza a more keto-friendly option.
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Mozzarella slices can be used as a potsticker dough
Gyoza, also known as potstickers, are a popular Japanese side dish. They are dumplings filled with meat, vegetables, and Asian condiments like soy sauce and sesame oil. While traditional gyoza wrappers are made from wheat, which is high in carbs, keto-friendly alternatives use low-carb vegetables like turnips, daikon radishes, or zucchini slices. These slices are filled and folded, then fried and steamed to create a soft dumpling with a juicy filling.
Mozzarella slices can be used as an alternative dough for potstickers, creating a delicious, keto-friendly option. Here's a step-by-step guide:
Ingredients:
- Mozzarella slices (pre-sliced, not fresh)
- Ground pork or chicken
- Sesame oil
- Coconut aminos or tamari sauce
- Minced garlic
- Diced cabbage
- Minced ginger
- Green onion
- White vinegar
Method:
- Preheat your oven to 375°F (190°C). Line two baking sheets with parchment paper.
- Arrange four mozzarella slices on each sheet, ensuring they don't touch.
- In a frying pan, brown the ground pork or chicken over medium-high heat.
- Add sesame oil, coconut aminos or tamari sauce, minced garlic, diced cabbage, minced ginger, and green onion. Saute until fragrant (about 2-3 minutes).
- Turn the heat to low, cover, and simmer for 2 minutes.
- Place the baking sheets with mozzarella slices into the oven and bake for 4-6 minutes, until the edges are browning.
- Remove from the oven and let cool slightly.
- Fill each mozzarella slice with the meat and vegetable mixture, folding them over to create a half-moon shape.
- Fry the potstickers in a pan with a little oil until golden brown and crispy.
- Serve immediately with an Asian-style dipping sauce made from soy sauce, white vinegar, and chili flakes.
Using mozzarella slices as the dough for potstickers is a creative and tasty way to enjoy keto-friendly dumplings. The melted cheese creates a delicious, crispy texture that complements the juicy filling. This recipe is a fantastic low-carb and gluten-free option for those following a keto diet or simply looking for a healthy alternative to traditional gyoza.
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Gyoza filling is keto-friendly
Gyoza is a popular Japanese side dish that is also known as 'potstickers'. It is typically made by filling dough with meat, vegetables, and Asian condiments like soy sauce and sesame oil. The dough is then pan-fried and steamed until the meat is cooked, resulting in a soft dumpling with a juicy filling.
While traditional gyoza wrappers are made from wheat flour, which is high in carbohydrates, it is possible to make keto-friendly gyoza by using alternative ingredients for the dough. Here are some options for keto-friendly gyoza fillings:
Meat and Vegetables:
The filling for keto gyoza can include meat and low-carb vegetables. Chicken, ground pork, and cabbage are popular choices. Other vegetables such as garlic, ginger, green onion, and zucchini can also be added to the filling.
Aromatics and Seasonings:
To enhance the flavour of the filling, aromatics and seasonings can be added. This may include ingredients such as sesame oil, coconut aminos or tamari sauce, minced garlic, ginger, green onion, and chili flakes. These ingredients add aroma and taste to the filling without increasing the carbohydrate content significantly.
Sugar Substitutes:
In some gyoza recipes, sugar is added to the filling to enhance the flavour. However, for a keto-friendly version, sugar substitutes can be used instead. These substitutes provide a similar sweetness while keeping the carbohydrate count low.
Cheese as a Filling:
In addition to meat and vegetables, some keto gyoza recipes use cheese as an ingredient in the filling. Sliced mozzarella cheese or other types of cheese, such as Monterey Jack or provolone, can be melted and used as a wrapper or dough alternative. This adds flavour and texture to the gyoza while keeping it keto-friendly.
By using these keto-friendly filling options and creative alternatives for the dough, it is possible to enjoy the flavours of gyoza while adhering to a ketogenic diet.
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Gyoza can be cooked in an air fryer
Gyoza, a Japanese variety of dumplings, can be cooked in an air fryer. They are usually smaller in size than potstickers, although they were influenced by potstickers from Northern China. Gyoza can be cooked in an air fryer from frozen, and it is recommended to use frozen gyoza rather than fresh to avoid overcooking.
To cook gyoza in an air fryer, first preheat the air fryer to 350-400 °F for 5 minutes. Then, spray the air fryer basket with olive oil spray to prevent sticking. Place the frozen gyoza into the basket in a single layer with about 1/2 inch of space between each dumpling to ensure they cook evenly. Spritz the dumplings with oil spray to make them extra crispy.
Cook the gyoza for 7-10 minutes, flipping them halfway through. After flipping, cook for another 2-5 minutes until they are golden brown and have reached an internal temperature of 145-165 °F, depending on the type of meat filling. Serve immediately with your favourite dipping sauce.
Some people have reported that 7 minutes is too long and their gyoza burned, so it may be worth checking on them after 5 minutes and adjusting the temperature or cooking time as needed.
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Gyoza can be served with a dipping sauce made with soy sauce, rice vinegar and chilli
Gyoza, a popular Japanese side dish, is a pastry filled with meat, vegetables, and Asian condiments. While traditional gyoza wrappers are made from wheat, which is high in carbs, keto-friendly versions use low-carb ingredients like turnips or daikon radishes as wrappers.
When serving gyoza, a dipping sauce is a must. A typical gyoza dipping sauce consists of soy sauce, vinegar, and chilli, with variations including sesame oil, garlic, ginger, and scallions. For keto gyoza, a simple and tasty dipping sauce can be made with soy sauce, rice vinegar, and chilli. Here is a recipe for a keto-friendly gyoza dipping sauce:
Ingredients:
- 2 tbsp soy sauce
- 2 tbsp rice vinegar
- Chilli flakes, to taste
- Optional: 1 tbsp sesame oil
Directions:
- In a small bowl, whisk together the soy sauce, rice vinegar, chilli flakes, and sesame oil (if using).
- Set the dipping sauce aside or store it in the refrigerator until needed. It can be made ahead of time and stored for up to a week.
- Serve the keto gyoza with the dipping sauce on the side. Enjoy!
Feel free to adjust the amounts of each ingredient to suit your taste preferences. You can also experiment with different types of chilli, such as fresh chilli, chilli powder, or chilli oil, to find your ideal spice level. This dipping sauce is a versatile condiment that can be used not only with gyoza but also with other dishes like spring rolls, fried rice paper rolls, and stir-fries.
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Frequently asked questions
Yes, you can eat gyoza on keto. However, traditional gyoza wrappers are made from wheat, which is high in carbs. Keto-friendly alternatives include using slices of daikon radish, turnip, or zucchini, or melted cheese slices.
A keto-friendly gyoza wrapper can be made from thinly sliced daikon radish, turnip, or zucchini. Daikon radishes are one of the most keto-friendly vegetables, with only 2.7 g of net carbs per serving.
Mozzarella cheese slices are a good option for keto gyoza wrappers, as they melt well and are easy to work with. Other options include Monterey Jack, Pepperjack, or Provolone cheese slices.
To make keto gyoza, first prepare the filling by combining chicken, cabbage, egg, and seasonings in a mixing bowl. For the wrappers, cut soy wraps into quarters and wet the edges with beaten egg. Place a teaspoon of filling in the center of each wrap and fold. Fry the gyoza in oil until crispy, then add water to the pan and steam for a few minutes.
A simple dipping sauce for keto gyoza can be made by mixing soy sauce, vinegar, and crushed chilies.
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