Peggy’s Original Dumplings


For those who miss dumplings and noodles, here ya go!  Only took me 4 years to develop these! This one’s for you Dano!  :)

When you can’t have flour, it’s really really hard to make dumplings that will hold together during cooking. I’ve used almond flour, coconut flour, flax meal and a variety of alternate flours.  You name it and I’ve probably tried that alternate flour to make a dumpling.  This is no easy low-carb feat.  I wanted a similar taste and similar mouth feel as the dumplings I made before my low-carbing days.  All attempts thus far have been mediocre, at best.

Somewhere on the net a year or so ago, on some forum (probably Low Carb Friends, but not sure), someone mentioned they made dumplings with glucomannan powder.  Not being at all familiar with this product, I ordered some from and began to experiment.  Its gel-like, fibrous qualities lend themselves to a dumpling, providing structure and texture.  It is also useful for thickening gravies, sauces and puddings.  I’ve even found a tad of this stuff enhances low-carb cake, cookie and bread baking results, both in volume and texture.  I’d love to give credit to my inspiration on this recipe, but I must admit I failed to write down the name of the person who’s ingenious idea this really was.  But I’m thankful they triggered off some experimentation that has paid off!

If you’re not familiar with glucomannan powder, it comes from the Konjac tuber, and is used to make shirataki noodles seen in Asian menus.   It can be used as a binding agent in some recipes.  It is virtually a zero carb food, in that the fiber content is so high, it virtually negates the few carbs it contains as fiber is indigestible and passes right out of the system with zero blood sugar impact.   Most importantly, glucomannan adds the structure and elasticity needed for dumplings and noodles.  So I began experimenting.

I’m getting more comfortable using this tricky ingredient and have finally come up with a “dumpling” that feels and almost tastes like my dumplings of old.  This will now be my go-to low-carb dumpling recipe.  As you can see in the pic above, they hold together nicely during very gentle simmering (unlike all previous attempts), and the gluc powder also slightly releases in to the broth to thicken it as well!  NICE!

These were the best low-carb chicken and dumplings I’ve had in 4 years!  My husband gave these dumplings two thumbs up today, and he’s pretty picky.  They don’t have much taste, but pick up the flavor of whatever broth you cook them in.  The carb count for these dumplings is simply amazing!  Guilt free dumplings at last!!  YAAAAAAY!

The recipe posted elsewhere on my site for chicken and dumplings is good, don’t get me wrong.  But you have to bake the rolls separately for that recipe.   With this dumpling recipe, I can stir the ingredients together, drop them into the broth, and the dumplings are simmering immediately!  Much easier!  And you regular readers know I’m really in to EASY cooking.

These made up smaller work nicely in  soups and I have made small, oblong shapes for marvelous gnocchi served in rich cream sauces.  Some more adventurous cooks at Low Carb Friends forums are even using pasta extruders and coming up with all kinds of noodle shapes for this dough!  But I don’t own an extruder and probably wouldn’t go to that much trouble for noodles.  Just being very honest.  I’m a lazy cook. :)

These dumplings are not suitable until the grains rung of the Atkins OWL ladder due to the oat fiber, but omitting it is just not an option for good results.   I’m very proud to have developed a dumpling recipe that many who have tried freely admit fills a dumpling/noodle void in their low-carb lifestyles.  :)

My Lobster Linguine recipe is the first time I tried rolling and cutting it into noodles and the final dish was quite good.

This recipe isn’t 100% gluten-free and thus does not appear in Jennifer Eloff’s wonderful Low Carbing Among Friends cookbooks.  You’ll find many tasty and easy to cook recipes in her cookbooks any hostess would be happy to serve to family or guests. Click here for a photo preview of some of those tasty dishes here:  LCAF Cookbook Facebook Page.  Order your 5-volume set TODAY! (also available individually) from Amazon or: here


3/4 tsp. baking powder

1½ T. glucomannan powder (Konjac powder)

1½ T. oat fiber (For gluten-free version, try substituting oat flour ground from 100% gluten-free oats.  Carbs will be slightly higher.)

1/8 tsp. salt

¼ c. +2 T. water

1 extra large or jumbo egg, beaten

If you prefer a firmer dumpling, either reduce the baking powder to 1/2 tsp or add 1/2 tsp. coconut flour to the dry ingredients.  I cooked one batch using coconut flour and it did have this effect.  But I prefer softer dumplings so I make mine as written above.

VARIATION:  Add 1-2 T. finely chopped parsley to the dry ingredients

DIRECTIONS:   Beat the egg in a small bowl with a fork.  Add the water and beat until well blended.  On a paper plate or in another bowl, mix the dry ingredients well.  Slowly sprinkle the dry ingredients into the wet, stirring with a fork or whisk.  Switching to a rubber spatula, stir and begin to fold the slowly thickening mixture over and over itself until it is a contiguous batter and eventually turns into a thick, almost dry dough.  I let mine sit by the stove 2-3 minutes.  Then, using a teaspoon, dip 3/4″-1″ dollops of the dough into your palm.  This step is important:  roll them gently in your palms into a ball shape.  I set the balls on my counter or a silicone sheet until all are made.  If you just drop them directly into the broth from the spoon without rolling, they tend to fall apart in the broth during cooking, invariably.  Or using your hands, roll the dough into ropes on plastic wrap and cut into short lengths for gnocchi, if that’s your pleasure.

Drop the dumplings/gnocchi into boiling broth or soup.  Cover with tight lid.  Reduce heat immediately to medium.  This is IMPORTANT, as you don’t want to “rough up” these delicate babies. From the time you cover the pot, set timer for exactly 10 minutes for dumplings (8 minutes for gnocchi).  I like to remove chicken, meat or large chunks of vegetables to a platter while the dumplings are simmering to allow ample room for the dumplings to rise and swell up. DO NOT LIFT THE LID or disturb the pot during cooking.  After 10 minutes  (8 minutes for gnocchi), lift the lid and VOILA!!  They’re done!  You may have to thicken the stock further depending on your personal preference, but the dumplings themselves usually take care of thickening.

NUTRITIONAL INFO:  Makes 12 medium-large 1½” dumplings (24 gnocchi), each contains:  (halve the numbers for each gnocchi)

7.17 calories

0.49 g  fat

1.38 g  carbs, 1.29 g  fiber, 0.1 g  NET CARBS  (hardly worth counting :) )

.61 g  protein

55 mg sodium

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151 comments on “Peggy’s Original Dumplings

  1. Oh boy. I made these last week, but didn’t have time to write a review yet. I usually don’t even write reviews, but OH MY GOD. This recipe is AMAZING! I did change something though, and I hope you won’t kill me for it haha! So, at first I was really sad because the recipe uses oat fiber, and I decided that I was not doing that. But instead of giving up on the recipe all together (it just sounded too good to be true), I did exactly what you told us not to do: I substitued the oat fiber. I used 3/4 tbsp of each coconut flour and psyllium husk powder. I rolled them into small balls, very tightly, and boiled them just like you suggested in some broth. It worked like a charm! I used the recipe for gnocchi, and boy oh boy…I obviously can’t compare it to your original with oat fiber, but I’m pretty sure this recipe is the closest to actual REAL potato gnocchi you can come. I’m actually even pretty sure I could fool all the carb eaters around me that these are indeed the real deal! I underestimated how much they would swell up, so next time I would probably roll my balls even smaller, but they were still delicious and the perfect texture! I made half the batch the day I first made them and stored the rest of the dough in the fridge. It did not alter the texture of the gnocchi when I used up the dough the next day! In fact, I think it even made the raw dough easier to handle (less sticky), but the end result was the same. I tossed the first batch with some pesto and shrimp, and had the rest the next day with some tomato basil sauce, which was delicious. Thank you so so so much for this amazing recipe, I cannot even begin to tell you how happy I am to have found this!

    • Well what a nice review, Antonia. Isn’t this dough magical? I just recently rolled some between a silicone sheet (on bottom) and plastic wrap (on top) for 1″ wide lasagna noodles and made the BEST batch of lasagna last week. And the stuff freezes well after cooking!! I froze the leftover lasagna and rebaked it last night and the noodles did not suffer from freezing. I’ve frozen gnocchi from this, too and it thaws and takes to fresh sauce quite nicely. Some folks on Low-Carb Friends forums are modifying it a bit and extruding it through a Kitchenaid stand mixer extruder attachment for all kinds of noodle shapes. One lady managed doing macaroni (I saw a photo of it), one did spaghetti and one did penne. I don’t have that equipment, but I’m in love with this stuff, too. Very versatile for a creative cook. :) So glad you like it, Antonio, and that your substitutions worked! Let us hear back if you do something fun and exciting with it! Inquiring minds want to know. :)

    • I definitely think so, as I have added chopped crawfish to them before and they cooked just fine. I’ll bet that will be good. I have added a bit of parsley and onion powder to them, too. :)

  2. Love your recipes, Peggy! Was wondering how this would work with stew, rather than soup or broth. I know these aren’t fluffy dumplings like from bisquick which I used to make with beef stew, but I wondered if these would cook when dropped onto gravy rather than broth. Have you ever developed anything like that kind of dumpling?

  3. Is oat bran fiber the same as oat fiber? I have been looking online to order it and am only finding oat bran fiber or oat flour. I’m so looking forward to trying these! Thank you! Love your recipes!

  4. Thanks Buttoni/Peggy! I remember you from my days at the Atkins boards (I’ve been LC for 5 years come April). I just made these and we (my hubby & 3 kiddos) thank you! They are really, really good. I doubled the recipe to feed us all. So good. Thanks again! (was Psychjean on the Atkins forum)

    • Nice to “see” you again, Jean! Welcome to the site! Aren’t those just amazing? I remember Dano begging me to come up with a noodle, but I hadn’t discovered glucomannan yet. Once I did and saw it’s swelling/rubbery qualities, the light bulb went off in my head. :) So glad you like them.

  5. Hi,
    Looking forward to trying these but, did I miss something ?
    The dumpling recipe above calls for:
    1½ T. glucomannan powder (Konjac powder)
    1½ T. oat fiber

    T., can’t be right ?? 3T. total ? Couldn’t make much ???


    • It is right, Ed. Makes 12 dumplings as pictured. Glucomannan swells in water, as it is pure fiber. Trust me, I’ve made this dozen dumplings dozens of times (pardon the pun, I couldnt’ help myself. LOL)

        • Glucomannan swells in water. T. stands for tablespoon and this IS going to make 12 dumplings when the wet ingredients and dry ingredients are stirred together. Trust me on this. Have made thhis a bazillion times and it ALWAYS works.

  6. Hi! Thanks for sharing this. Husband does not like the texture of anything that uses glucomannan. He says it’s “slimy”. I wonder if there would be a guess on how xanthan gum would work and how it would be substituted?

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