4 Healthy Wonton Wrapper Recipes That You Should Try

Wonton wrappers, sometimes known as dumpling wrappers or wonton skins, are a common ingredient in Asian recipe wontons. Wontons can be relatively healthy if under the right conditions. You can use wonton wrappers in numerous ways that can be either healthy or not-so-healthy. The choice is yours! Although, if you are sensitive to MSG, salt, or gluten, wontons may not be your friend. 

You may be wondering, are wontons healthy? The simple answer is yes; they are relatively healthy if they are correctly prepared and consumed moderately in a well-balanced diet. A deep-fried wonton is not a healthy option. In contrast, a steamed wonton would be a healthier option and a good source of protein and vegetables. 

What are Wonton Wrappers Made of?

A wonton, a Chinese dumpling, commonly consists of an assortment of ingredients wrapped in a thin skin made of wheat flour, potato or corn starch, wheat gluten, and water, known as the wonton wrapper. The ingredients consist of a protein such as poultry, pork, or shrimp, along with an assortment of veggies like cabbage, carrots, green onions, mushrooms, and more. 

How you prepare your wontons can affect how healthy or unhealthy the wontons can be. Wontons are commonly steamed or fried in the United States. Traditionally in China, they place the wonton, sometimes called wantans, into a boiling soup and cook it in it for roughly 3 to 5 minutes or until your wontons float to the surface of the soup. 

Wontons can be moderately healthy, supplying a reasonable amount of protein depending on their preparation method. Wonton wrappers themselves already contain a decent amount of sodium. However, one of the more common methods of deep frying the wonton can add a ton of additional fat and sodium. 

Are Wonton Wrappers Healthy?

Preparation of your wontons can affect your wonton’s nutritional content by quite a bit. For example, a steamed wonton provides around 0.9 grams of fat, whereas a deep-fried wonton provides 2.1 grams of fat. That is a rather big difference. 

However, wontons can be part of a great balanced diet in moderation and with proper preparation, adding variety to your current diet. You should remember that dipping sauces usually contain added calories, sugar, fat, or sodium. 

Per the United States Department of Agriculture, or USDA, one individual, 3 1/2 inch square, around 8-gram wonton wrapper with no filling contains:  

  • 23 calories.
  • 4.6 grams of carbohydrates.
  • 0.1 grams of fats. 
  • 0.14 grams of fiber.
  • 0.8 grams of protein. 
  • 45.8 milligrams of sodium.

According to the USDA, one 19-gram deep-fried wonton filled with a protein like meat, poultry, pork, or seafood contains approximately: 

  • 36 calories.
  • 2.3 grams of carbs.
  • 2.1 grams of fats. 
  • 0.3 grams of fiber. 
  • 1.7 grams of protein.
  • 88.7 milligrams of sodium. 

On the report by the USDA, one 21-gram steamed wonton filled with protein like meat, poultry, pork, or seafood holds around: 

  • 24 calories. 
  • 2.3 grams of carbohydrates. 
  • 0.9 grams of fats.
  • 0.2 grams of fiber. 
  • 1.4 grams of protein. 
  • 77.3 milligrams of sodium. 
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That said, steaming your wontons will be healthier than deep frying your wontons. Wontons have not substantially been tested for a glycemic index, though; a relatively similar dumpling has a higher glycemic index.

 With that, people with diabetes should take precautions with wontons. Another thing to remember is that wontons can be high in gluten and sodium. Wontons also contain Monosodium Glutamate, or MSG, which can affect some people with a sensitivity to MSG. You should take precautions if you have an MSG, gluten, or salt-sensitive diet. 

What are Some Healthy Wonton Wrapper Recipes?

You can try many Healthy wonton wrapper recipes to keep the nutritional benefits at an all-time high! Some recipes are as follows. 

Healthy Baked Chicken Wontons 

Ingredients

  • 32 Wonton wrappers. 
  • 8 oz of ground chicken. 
  • Three tablespoons of peanut butter. 
  • One teaspoon of green curry paste. 
  • Two tablespoons of soy sauce. 
  • Two teaspoons of lime juice. 
  • Two tablespoons of vegetable oil. 
  • One chopped clove of garlic. 
  • Two tablespoons of shallots, chopped. 
  • Two chopped green onions. 
  • Three tablespoons of shredded carrots. 
  • One and a half teaspoons of sugar substitute of your choice. 

Directions

  1. Preheat your oven to 350°F or 175°C. 
  2. Grease two 9 by 13-inch baking sheets with cooking spray or oil of your choice. 
  3. Heat your Wok over medium-high heat and add your oil; remember to drizzle it down the sides of your Wok. 
  4. Add your shallots, green onion, and garlic, and briefly stir-fry when your oil is hot enough. 
  5. Add your chicken meat, and stir-fry the chicken until its color changes and it’s almost cooked. 
  6. Add green curry paste, peanut butter, lime juice, soy sauce, sugar substitute, and shredded carrots to the Wok. Remove your Wok from the burner and allow your new mixture to cool. 
  7. Assemble your wontons by laying one wonton wrapper flat and setting approximately one tablespoon of the chicken mixture in the middle of your wonton wrapper. 
  8. Dip your clean fingertip in water, then run it along the border of your wonton wrapper, moistening the edges. 
  9. Take an additional wonton wrapper, wet the edges, and set it on top of the other wonton, moistened side down. It should resemble a star shape. 
  10. Fold the corners of your wonton from the bottom wrapper over the top. Now you should have small parcels.  
  11. Lay your wontons on the oiled baking sheet. Spray your wontons lightly with a bit of cooking spray to offer them a crisp. 
  12. Bake your wontons for roughly 14 to 17 minutes until they are brown on both sides. Remember to flip your wontons midway through baking. 

Chicken Teriyaki Wontons 

Ingredients

  • 1/2 pound of chicken breast.
  • 1/2 cup of teriyaki marinade.  
  • Salt.
  • Pepper. 
  • 1/2 package of wonton square wrappers. 
  • One scallion. 
  • 2 Tablespoons of canola oil. 

Directions

  1. Preheat your oven to 375°F or 190°C. Coat a baking sheet with aluminum foil or parchment paper.
  2.  Secondly, Place your chicken breast on the aluminum foil-lined baking sheet. Season your chicken generously with pepper and salt on only the top side of your chicken. 
  3. Bake your chicken for approximately 18 to 20 minutes until your chicken has thoroughly cooked. 
  4. Let your chicken breast sit for roughly 15 minutes. 
  5. After 15 minutes, cut your chicken breast into four individual pieces.
  6. Next, start on your wontons. Line an additional baking tray with aluminum foil or wax paper and heat your oven to 350°F or 175°C.
  7. In your food processor, combine your chicken breast pieces with your teriyaki sauce and your scallion, chopped. Pulse the ingredients in your food processor until you reach your desired consistency. Smooth or chunky will be suitable. 
  8. Fill your wontons with a teaspoon of filling in the center of your wrapper. 
  9. Using a bit of water on your washed fingertips, moisten the edges of the wonton wrapper. 
  10. Fold your wonton wrapper diagonally to seal by pressing your edges together. 
  11. Place the sealed wontons on your baking sheet very close together but do not let your wontons touch each other. 
  12. Using your pastry brush, slather the tops of your wontons with a bit of canola oil. 
  13. Bake your wontons until they are crispy, roughly 10 minutes, then flip and an additional 4 to 6 minutes. 
  14. Once your wontons are golden brown, they are ready to be taken from your oven. 
  15. Let your wontons cool for a few minutes before serving to avoid burning your mouth! 
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Bang Bang Chicken Wonton Cups. 

Ingredients

  • One pound of ground chicken. 
  • Fifteen wonton wrappers, frozen or refrigerated. 
  • A pinch of salt and pepper.
  • 1/2 cup of light mayonnaise. 
  • One tablespoon of sriracha 
  • 1/4 cup of chili garlic sauce. 
  • One teaspoon of lemon juice or rice vinegar. 
  • One tablespoon of honey. 
  • 1/2 to 1 teaspoon of cayenne pepper. 

Directions

  1. Preheat your oven to 350°F or 175°C. 
  2. Spray two standard-size muffin tins with a cooking spray of your choice. 
  3. Cut small pieces off all four corners of your wonton wrapper to make them fit better in the muffin tin. 
  4. Place one of your wonton wrappers in each of the muffin tin slots. 
  5. Spray the tops of your wonton wrappers and bake your wonton wrappers for 8 to 12 minutes until golden. 
  6. Transfer the wonton wrappers to a wire rack to cool. 
  7. Brown your ground chicken in a skillet over medium-high heat. Break your ground chicken apart while cooking to cook thoroughly. Season your chicken with salt and pepper. 
  8. Combine your bang-bang sauce ingredients in a bowl. 
  9. Once your chicken has thoroughly cooked, add your bang bang sauce. Mix well. 
  10. Fill your wonton cups with your chicken filling, and garnish with sesame seeds and sliced green onion. 

Homemade Wonton Soup. 

Ingredients 

Wontons: 

  • 60 wonton wrappers. 
  • 7 oz cleaned, peeled, fresh raw shrimp, finely chopped. 
  • 7 oz of ground pork or chicken. 
  • One tablespoon of soy sauce. 
  • Two tablespoons of toasted sesame oil. 
  • One tablespoon of rice vinegar. 
  • Half teaspoon of Sambal Oelek, optional. 
  • One tablespoon of honey.
  • Two to three tablespoons of milk, egg whites, or water.  
  • 1/4 teaspoon of salt. 
  • One green onion, chopped finely. 
  • One teaspoon of fresh ginger, minced. 

Broth:

  • Two cups of water. 
  • Four cups of chicken stock. 
  • One teaspoon of honey. 
  • Two tablespoons of rice vinegar. 
  • Two thick slices of fresh ginger. 
  • One stalk of lemongrass. 
  • Two peeled garlic cloves. 

Directions 

Wontons: 

  1. Combine all your wonton ingredients, except the milk and wrappers, and integrate well with a large spoon or your hands. 
  2. Lay 6 to 12 of your wonton wrappers on a flat surface. Place roughly half a teaspoon of the filling in the center of each of your wonton wrappers. 
  3. Brush the borders of your wonton wrappers with a bit of milk, water, or egg whites.
  4. Fold your wontons in half, either vertically or diagonally. Press the edges firmly to seal. 
  5. Ensure you keep your finished wontons covered with a towel to prevent them from drying. 
  6. When you have finished your wontons, you can either cook them immediately or quickly freeze them to cook later. 
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Broth: 

  1. In a stock pot, combine your water, chicken stock, honey, sesame oil, rice vinegar, ginger, and garlic. 
  2. Pound your lemongrass stalk with a mallet or blunt object until you have bruised it well. Add it to the broth. 
  3. Bring your broth to a boil. Once the broth reaches boiling, lower the temperature to bring the broth to a slow simmer. Cover loosely and simmer for about 10 minutes. 
  4. After 10 minutes, remove the garlic, lemongrass, and ginger. Bring the broth back to a boil. 
  5. Gently add your wontons to your broth. Boil your wontons until cooked fully, about 2 to 4 minutes fresh; they should waft to the top of the surface once cooked. 
  6. Ladle your broth and wontons into a bowl, garnish with green onions and serve hot! 

Related Questions

What can I use instead of wonton wrappers?

The list of substitutes for wonton wrappers is lengthy, making finding an alternative a breeze. As long as you use something that has a similar texture and consistency, you should be satisfied. 

A few alternatives to wonton wrappers you could use can include but are not limited to: 

  • Beancurd sheet. 
  • Gyoza wrappers. 
  • Rice paper.
  • Dumpling wrappers. 
  • Shumai wrappers. 
  • Tofu wrapper. 
  • Homemade wonton wrappers.
  • Spring Roll wrappers. 

Any of the wrappers above would be a suitable option for substituting your wonton wrappers for any reason. 

Do wonton wrappers need to be refrigerated?

Wonton wrappers should ideally be refrigerated if you bought them from a store in the refrigerated section. Wonton wrappers can also come frozen; in that case, you should keep them in the freezer. 

However, if you choose to make your own or buy fresh from the store, you should refrigerate for no more than two to three days. Consuming your wontons within two to three days of refrigeration would be ideal for preventing dry or unpleasing wonton wrappers. 

Where do you find wonton wrappers in the grocery store?

Wonton wrappers can come in one of two ways: frozen or fresh. That said, you will most likely find wonton wrappers in the frozen or refrigerated section or possibly the fresh produce aisle in your local grocery store. 

However, wonton wrappers are a common Asian ingredient. If finding wonton wrappers doesn’t happen in your local grocery store, you are sure to locate them in any Japanese market. As mentioned above, wontons come fresh or frozen, so that would be your first place to look in the Japanese supermarket as well. 

Final Thoughts

Lastly, the healthy recipes list for wontons is endless! As long as you do not choose a deep-fried wonton recipe, you can assume the recipe is pretty healthy, though not always! That said, adding wontons can add a bit of variety to your diet! As a result, wontons can be somewhat beneficial for you on a balanced diet. People with diabetes, celiac disease, or sensitivity to salt or MSG should take precautions.