A lower-calorie way to make Chicken and Dumplings
Chicken and Dumplings stay cozy with smaller dumplings and a broth-first base
Skinless chicken, plenty of vegetables and evenly scooped drop dumplings create a comforting bowl for about 480 calories per serving.
The dish becomes heavy when dumplings expand into one solid lid and the broth is thickened before they even cook. Here, chicken poaches gently in seasoned stock, vegetables provide body, and twelve small dumplings leave openings for steam and broth. A little milk rounds the base after the chicken returns; no canned soup or cup of cream is needed.
What changes—and what stays
From typically 650–900 calories with cream, skin-on chicken and large dumplings to 480 calories
Poach skinless chicken, use one cup milk instead of cream, and scoop twelve equal dumplings so each serving gets two rather than an open-ended dough portion. Chicken cooks directly in stock, thyme blooms with the vegetables, and uncovered broth reduces before the dumplings arrive. Covered steam then cooks the dough without dissolving it into floury gravy.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Poach skinless chicken, use one cup milk instead of cream, and scoop twelve equal dumplings so each serving gets two rather than an open-ended dough portion | Chicken cooks directly in stock, thyme blooms with the vegetables, and uncovered broth reduces before the dumplings arrive. Covered steam then cooks the dough without dissolving it into floury gravy. |
How the flavor stays
Chicken cooks directly in stock, thyme blooms with the vegetables, and uncovered broth reduces before the dumplings arrive. Covered steam then cooks the dough without dissolving it into floury gravy.
A cost rule that survives inflation
Thigh and breast meat are stretched with carrots, celery and peas in one pot. Flour and milk make dumplings and broth without condensed soup or refrigerated biscuit dough.
Ingredients for 6
Measure first; timing is part of how this recipe uses less fat.
- 900 gskinless chicken thighs and breasts
- 1.4 Llow-sodium chicken stock
- 300 gcarrots
- 240 gcelery
- 220 gonion
- 180 gfrozen peas
- 240 ml2% milk
- 240 gall-purpose flour
- 12 gbaking powder
- 30 gunsalted butter
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Poach chicken below a full boil
Bring stock just to a simmer, add chicken and hold it at gentle bubbles until breasts reach 160°F and thighs 170°F. Rest, then shred into large pieces.
Look for: Stock should remain mostly clear and the chicken should separate into moist strands rather than chalky crumbs.
Step 2 · follow the visible cue
Give vegetables time to build the broth
Cook onion, celery and carrots with thyme in the pot until edges soften. Return strained poaching stock and simmer uncovered for twelve minutes.
Look for: Carrots should be nearly tender and the broth should smell concentrated rather than raw or watery.
Step 3 · follow the visible cue
Mix dumpling dough only until flour disappears
Rub cold measured butter into flour and baking powder, then fold in milk with a fork. Use a scoop to make twelve equal mounds on the gently bubbling broth.
Look for: Dough should look shaggy and soft; dry flour should be gone but the surface must not be smooth from overmixing.
Step 4 · follow the visible cue
Keep the lid closed for the steam stage
Cover and cook twelve minutes without lifting the lid. Check one dumpling center, then fold chicken, peas and remaining milk into the open spaces to warm through.
Look for: A split dumpling should be fluffy without wet dough, while broth remains visible around every portion.
Calories at the same serving size
216 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 6 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Store dumplings separately from broth when possible for up to three days. Reheat broth first, then warm dumplings gently on top so they do not absorb every drop.
Store dumplings separately from broth when possible for up to three days. Reheat broth first, then warm dumplings gently on top so they do not absorb every drop.
Frequently asked questions
Can I use only chicken breast?
Yes, but remove it as soon as it reaches 160°F and rely on the covered dumpling stage only to reheat the shredded meat.
Why are the dumplings not browned?
This is a steamed drop-dumpling style. Its appeal is a fluffy center that absorbs a little broth, not a biscuit crust.
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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