Leena Watts
Wontons are not keto-friendly due to their high carbohydrate content, which comes from the wonton wrappers. However, there are ways to enjoy wontons while adhering to a keto diet. One option is to substitute traditional wonton wrappers with low-carb alternatives like jicama wraps or cabbage leaves. Another approach is to forgo the wrappers altogether and instead make keto-friendly wonton meatballs or wonton soup, which capture the flavours of wontons without the carbs.
| Characteristics | Values |
|---|---|
| Carbohydrate content | A typical serving of five wontons and a cup of broth will run you upwards of 30 g of carbs. |
| Keto-friendly wrappers | Jicama wraps, cabbage leaves, hard-boiled eggs with sodium alginate and calcium lactate |
| Keto-friendly fillings | Ground pork, shrimp, cream cheese, garlic powder, ginger, salt, pepper, sesame oil, green onions |
| Keto-friendly substitutes | Fish sauce, avocado oil |
| Keto-friendly recipes | Keto Wonton Soup, Keto Tamale Pie, Keto Pad Thai, Chicken Yakitori |
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What You'll Learn
Keto Wonton Soup
Wontons are not keto-friendly as the wrappers are made with flour. However, you can still enjoy the flavours of wonton soup by making meatballs with wonton fillings.
Ingredients:
- Ground pork
- Shrimp (optional)
- Fish sauce
- Sesame oil
- Mushrooms
- Baby bok choy
- Fresh ginger
- Chicken broth
- Tamari sauce
- Scallions
- Chilli flakes
- Garlic powder
Instructions:
- Combine the ground pork, shrimp, chilli flakes, garlic powder, ginger, sesame oil, and tamari sauce in a food processor.
- Divide the mixture into 8 equal portions and roll them into balls.
- Place each ball in the centre of a cabbage leaf and wrap tightly, tucking in the leaves.
- Heat sesame oil in a skillet over medium-high heat and transfer the wrapped pork balls, seam side down. Pan-fry until golden.
- Thinly slice the garlic and ginger and chop the scallions. Add them to a saucepan with the chicken broth and bring to a boil. Reduce to a simmer and cook for 2-3 minutes.
- Carefully add the sealed pork wontons to the simmering broth and cook for another 6-8 minutes until the pork is cooked through.
- Add a little tamari sauce to the soup and serve hot.
You can also add other low-carb vegetables or zero-carb noodles to the broth to make it a heartier meal.
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Wontons with Cream Cheese Filling
Wontons are not keto-friendly due to the wrappers being made with flour, which is high in carbs. However, you can still enjoy the flavours of wontons on a keto diet by substituting the traditional wonton wrappers with low-carb alternatives like jicama wraps. Here is a recipe for Keto Wontons with Cream Cheese Filling:
Ingredients:
- Jicama wraps
- Cream cheese
- Garlic powder
- Ginger
- Salt
- Pepper
- Sesame oil
- Green onions
- Egg
- Water
Instructions:
Start by making the filling. In a bowl, mix together the cream cheese and any desired seasonings, such as garlic powder, ginger, salt, and pepper. Add a splash of sesame oil and chopped green onions.
Next, prepare the jicama wraps. The key to getting these wraps to work is to remove as much moisture as possible. Heat the wraps in a skillet before filling and folding them, as this makes them more pliable and less likely to crack.
Now it's time to assemble the wontons. Place approximately half a teaspoon of the cream cheese filling on one corner of a jicama wrap. Make an egg wash by whisking together an egg and a small amount of water, then use your finger to "paint" the egg wash all around the edges of the wrap. Roll the wrap on a diagonal, starting with the filled corner, and stop when halfway through so that the filling is enclosed. Bring the two ends together and use more egg wash to stick them.
Finally, cook the wontons. You can bake them in the oven at 400 degrees Fahrenheit for 4-6 minutes on each side, or use an air fryer at 375 degrees Fahrenheit for 6-8 minutes. Keep a close eye on them while cooking, as the edges can easily overcook.
Enjoy your keto-friendly wontons! You can serve them with a dipping sauce made from honey, soy sauce, Sriracha, vinegar, and sesame oil.
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Keto Wontons with Jicama Wraps
Wontons are not keto-friendly due to their high-carb flour wrappers. However, you can make keto-friendly wontons by substituting the wrappers with jicama wraps. To make keto wontons with jicama wraps, you'll need to prepare the filling and the wraps, then assemble and cook the wontons.
For the filling, mix together cream cheese, garlic powder, ginger powder, salt, pepper, and sesame oil. Chop some green onions and stir them into the mixture. You can also add crab to the filling, but be mindful of the carb count if using imitation crab.
The jicama wraps can be found at stores like Trader Joe's or Whole Foods. Before using the jicama wraps, heat them in a skillet to remove excess moisture and make them pliable for folding. Place the wraps on the skillet for about 1 to 3 minutes per side, until soft and slightly browned.
Once the wraps are ready, place about 1 1/2 to 2 teaspoons of the cream cheese filling in the center of each wrap. Use your fingers to coat the edges of the wrap with an egg wash, which will help the edges stick together. Fold and seal the wraps, forming them into wonton shapes.
You can cook the wontons in an air fryer at 375 degrees Fahrenheit for 6 to 8 minutes, or in the oven at the same temperature for 10 to 12 minutes. Keep a close eye on them while cooking, as the edges can easily overcook. The wontons are done when the jicama wraps start to brown around the edges. Serve warm as an appetizer or snack, with a dipping sauce if desired.
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Keto Wontons with Cabbage Leaves
Wontons are typically made with flour wrappers, which are not keto-friendly. However, there are alternative ways to make wontons keto-compliant. One popular option is to use cabbage leaves as wrappers. Here is a recipe for Keto Wontons with Cabbage Leaves:
Ingredients
- Ground pork
- Chili flakes
- Garlic powder
- Ground ginger
- Sesame oil
- Tamari sauce
- Savoy cabbage leaves
Instructions
First, prepare the filling by adding the ground pork, chili flakes, garlic powder, ground ginger, sesame oil, and tamari sauce to a food processor. Blend until well combined. Next, take cooked cabbage leaves and carefully cut out the tough center stem. Slice each leaf in half. Place a ball of the pork mixture in the center of each cabbage leaf and wrap tightly, securing the leaves underneath.
Heat sesame oil in a skillet over medium-high heat. Place the wrapped pork balls, seam side down, in the skillet. Pan-fry for a few minutes on each side until golden. You can also steam-saute the wontons by pouring a little water into the pan and covering it to cook for about 10 minutes.
For the broth, thinly slice garlic and ginger and roughly chop scallions. Add these to a saucepan with the stock and bring to a boil. Reduce to a simmer and cook for 2-3 minutes to infuse the broth. Finally, add the cooked wontons to the broth and serve hot.
You can also get creative with the filling by adding shrimp or crab, but be mindful of the carb count if using imitation crab. This recipe is a great way to enjoy the flavors of traditional wontons while adhering to a keto diet.
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Keto Wontons with Egg Roll Wrappers
Wontons are not keto-friendly as the wrappers are made with flour. However, there are alternative recipes for keto-friendly wontons that use jicama wraps instead of traditional wonton wrappers. These wontons are filled with cream cheese, garlic powder, ginger, salt, pepper, sesame oil, and chopped green onions.
If you are looking for a keto-friendly egg roll wrapper, there are a few recipes that you can try. One recipe uses almond flour, coconut flour, baking powder, salt, and xanthan gum for the dough. The dough is then rolled out thinly and filled with a mixture of ground pork, cabbage, ginger, garlic, soy sauce, and sesame oil. Another option is to use low-carb egg roll wrappers, which can be fried until golden and crispy. These wrappers are made with a dough similar to keto tortilla dough, but rolled out thinner to resemble egg roll wrappers.
To make keto wontons with egg roll wrappers, you can follow a similar process as the above recipes. Here is a step-by-step guide:
Ingredients:
- Egg roll wrappers (store-bought or homemade)
- Ground pork or beef
- Cabbage
- Ginger
- Garlic
- Soy sauce
- Sesame oil
- Green onions (optional)
- Salt and pepper to taste
Instructions:
- Prepare the egg roll wrappers if making them from scratch. Combine almond flour, coconut flour, baking powder, salt, and xanthan gum in a food processor and pulse until mixed. In a separate bowl, whisk an egg and add apple cider vinegar, and water. Combine the wet and dry ingredients in the food processor until a dough forms. Refrigerate the dough for 10 minutes and then roll it out thinly between two sheets of parchment paper. Cut the dough into squares or diamond shapes for the wrappers.
- Make the filling by browning the ground pork or beef in a skillet. Break the meat into small pieces with a wooden spoon. Add garlic and saute for a few seconds. Then, mix in the cabbage, carrots, and soy sauce. Cook until the cabbage has softened, about 5 minutes. Season with salt and pepper as needed.
- Place a wrapper on a flat surface, forming a diamond shape. Put a tablespoon of filling in the center.
- Fold the bottom corner of the wrapper up until it just covers the filling. Then, fold the left and right corners into the center, creating an envelope shape.
- Starting from the bottom, gently roll the wrapper upwards until it forms a cylinder, fully enclosing the filling. Press along the final edge to seal the wrapper.
- Heat oil in a deep pot over medium-high heat. Add the egg rolls in batches, frying until golden brown on all sides.
- Remove the egg rolls from the oil and place them on a paper towel-lined plate to absorb excess oil.
- Serve the keto wontons with your favorite dipping sauce, such as sweet chili sauce or tamari.
These keto wontons with egg roll wrappers offer a delicious and crispy treat while maintaining the low-carb nature of the keto diet.
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Frequently asked questions
Traditional wontons are not keto-friendly as the wrappers are made with flour. However, there are keto-friendly wonton alternatives available.
You can use jicama wraps, cabbage leaves, or hard-boiled eggs with sodium alginate and calcium lactate as keto-friendly wonton wrappers.
You can use a cream cheese and green onion filling, or a crab and cream cheese filling. For a non-seafood option, you can make keto wonton soup with ground pork or a combination of shrimp and pork.
You can cook keto wontons in an air fryer at 375 degrees Fahrenheit for 6 to 8 minutes. Alternatively, you can pan-fry them or bake them in the oven, but be sure to watch them closely as the edges can easily overcook.
