There are many styles of dumplings out there but today we are focused on Asian style dumplings, which go by many names. Healthy dumpling meal prep can be super easy or really tough depending on your choice of dumpling. As a staple across multiple Asian cuisines for centuries, these are some of the most cherished and enjoyed Asian recipes. We often get into obsessive habits where we are eating gyozas for lunch three or four times a week for a few weeks. They can be quick, convenient and delicious.
Popular Types of Asian Dumplings
There are many types of Asian dumplings, not even mentioning American style dumplings.
- Chinese Jiaozi – Typically filled with ground pork, chives, or cabbage; can be boiled, steamed, or pan-fried.
- Japanese Gyoza – Thinner wrappers, usually pan-fried for a crispy bottom and juicy center.
- Korean Mandu – Larger dumplings filled with kimchi, glass noodles, and meats.
- Soup Dumplings (Xiao Long Bao) – Filled with broth and meat; best enjoyed fresh rather than prepped.
- Vegetarian Dumplings – Loaded with mushrooms, carrots, spinach, or tofu for a lighter option.
Cook Healthier Dumplings
Cooking healthy dumplings is possible if you focus on lean proteins like tofu and seafood (like shrimp) fillings or veggie fillings. They also make it easy to portion control since you can consistently eat a few as a meal or snack. The hard part is not going back for more.
You can also steam or boil dumplings instead of frying them to reduce fat and preserve more of the nutrients. You can also use our favorite fryer, an air fryer. It’s the best way to get a healthy crisp without all of the extra oil and fat.
Flavor better with ginger, garlic, scallions, and sesame oil and skip out on heavy sauces or excessive salt. Sauces are where a lot of salt and sugar is introduced so skipping out or opting for a healthier sauce can make a huge difference.
Dumplings and Meal Prep
Dumplings are an excellent choice for meal prep because they freeze and reheat beautifully:
- Batch make and freeze – After assembling, freeze dumplings on a tray until solid, then transfer to a freezer bag. They’ll last up to 2–3 months.
- Cook from frozen – No need to thaw; just steam, boil, or pan-fry directly from frozen.
- Refrigerate for short-term use – Store cooked dumplings in airtight containers for 3–4 days.
- Portion for meals – Pair dumplings with stir-fried veggies, brown rice, or a side salad for balanced lunch boxes.
Buying Healthy Dumplings
Making healthy dumplings can be fun but it does take some practice and effort. Buying frozen dumplings is a great option. You can’t control the nutritional value but you can be selective if you pay attention.
Check the Nutritional Facts
Look for Lean Protein: Dumplings made of chicken, turkey, shrimp, or tofu is ideal
Vegetable-Rich Fillings: Veggie dumplings are a great choice or at least are in the top few ingredients. Look for common dumpling veggies like cabbage, spinach, carrots, and mushrooms.
Dumpling Wrapper: Whole wheat and rice flour offer more fiber so if you can find them, that could be a good sign that they are overall healthier.
Sodium: Look for less than 500mg of sodium per serving.
Calories & Portion Size: Consider the packaging’s portion size and what you plan to eat. If you know you’re going to eat more than the “portion size” take that into consideration when planning out your nutrients.
Healthy Dumpling Grocery Stores
- Whole Foods
- Trader Joe’s: has frozen soup dumplings which may not be the healthiest but they are delicious.
- Asian supermarkets (H Mart, 99 Ranch, etc.): this is a great option for the variety that they carry.
- Walmart
- Target — they’ve recently gotten more exotic/frozen food options, including dumplings.
- Kroger / Albertsons / Safeway / Vons
- Costco
