Are chicken and dumplings high in fiber? A nutritional breakdown

January 3, 2026 •

4 min read

A traditional serving of chicken and dumplings, particularly those made with refined white flour, often contains only 1 to 4 grams of dietary fiber, falling well short of the recommended daily intake. This comfort food classic can be modified with a few strategic changes to greatly enhance its nutritional profile, especially its fiber content.

Quick Summary

Classic chicken and dumplings are not typically fiber-rich, due to the use of refined flour and limited vegetables. Learn how simple substitutions and additions can create a version that is packed with fiber and other nutrients, turning a classic dish into a healthier meal.

Key Points

Classic Recipes are Low in Fiber: Traditional chicken and dumplings, made with refined white flour, offer very little dietary fiber, typically only 1-4 grams per serving.
Whole Grains Boost Fiber: Swapping all-purpose flour for whole wheat flour in the dumplings is a primary way to increase the fiber content significantly.
Add Extra Vegetables: Incorporating more vegetables like peas, spinach, and mushrooms dramatically increases both fiber and overall nutrient density.
Include Legumes for an Upgrade: Adding legumes such as chickpeas or lentils is an excellent way to introduce extra soluble fiber and protein.
Modify the Thickener: Using a cornstarch slurry or whole wheat flour roux instead of heavy cream or condensed soup reduces saturated fat while preserving a hearty texture.
Healthier is Still Hearty: By making smart ingredient choices, you can create a high-fiber version of chicken and dumplings that retains its classic, satisfying comfort food feel.

Understanding the Nutritional Shortcomings of Classic Chicken and Dumplings

At its core, a classic chicken and dumplings recipe is built on a foundation of refined flour dumplings and a creamy broth, often with limited vegetables. While comforting and satisfying, this traditional preparation results in a meal that is primarily composed of carbohydrates, fats, and protein, with a notable absence of fiber. The dumplings, usually made from all-purpose white flour, are the main culprit for the low fiber count, as the refining process strips away the fibrous outer layers of the grain. This lack of dietary fiber is a significant consideration, especially given the many health benefits of a high-fiber diet, which includes better digestive health and reduced risk of chronic diseases.

Transforming Your Recipe: Simple Swaps for a High-Fiber Meal

Fortunately, it is simple to adapt a traditional recipe to create a much healthier, fiber-rich version. The key lies in making deliberate ingredient choices that significantly boost the fiber content without sacrificing taste or texture. These simple swaps can transform your dish from a low-fiber comfort food into a nutritional powerhouse.

Ingredient Substitutions and Additions for Maximum Fiber

Whole Wheat Flour for Dumplings: Replace all-purpose flour with whole wheat flour in your dumpling recipe. Whole wheat flour contains the entire grain, preserving its natural fiber and nutty flavor.
Load Up on Vegetables: Significantly increase the quantity of fiber-rich vegetables beyond the typical carrots, onions, and celery. Consider adding:
- Peas: A simple and classic addition that adds fiber and sweetness.
- Spinach: This leafy green wilts into the broth, adding vitamins, minerals, and a fiber boost.
- Mushrooms: Offer a meaty texture and are rich in antioxidants and fiber.
- Broccoli or Cauliflower: Chop these into small florets and add them to the stew base for more fiber and nutrients.
Introduce Legumes: Legumes are one of the best sources of both soluble and insoluble fiber. Adding beans or lentils is an excellent way to elevate the fiber and protein content.
- Chickpeas or White Beans: Add a can of rinsed chickpeas or white beans during the final stages of cooking for extra bulk and creaminess.
- Lentils: Red or brown lentils can be cooked directly in the broth, where they will soften and add thickness to the soup while boosting fiber dramatically.
Switch the Broth Base: Instead of using heavy cream or condensed soup to thicken the base, use a roux made with whole wheat flour or a cornstarch slurry for a lower-fat, healthier option. This allows the vegetables and whole-grain dumplings to be the focus of the meal.

Comparison Table: Classic vs. High-Fiber Chicken and Dumplings


Feature	Classic Chicken and Dumplings	High-Fiber Chicken and Dumplings
Dumplings	Refined white flour	Whole wheat or spelt flour
Thickener	Heavy cream or condensed soup	Whole wheat flour roux or cornstarch slurry
Vegetables	Minimal (carrots, celery, onion)	Abundant (carrots, celery, onions, peas, spinach, mushrooms)
Legumes	None	Added chickpeas, white beans, or lentils
Estimated Fiber	1-4 grams per serving	8-10+ grams per serving (depending on ingredients)
Nutritional Profile	Higher in saturated fat and sodium	Lower in saturated fat and sodium, higher in fiber and vitamins

The Benefits of a High-Fiber Diet

Beyond simply answering the question, understanding why a high-fiber diet is beneficial provides strong motivation for making these changes. Dietary fiber plays a crucial role in overall health. Soluble fiber, found in oats and beans, dissolves in water to form a gel-like substance that can lower cholesterol and help control blood sugar levels. Insoluble fiber, found in whole wheat and many vegetables, adds bulk to stool, promoting regular bowel movements and preventing constipation. By increasing the fiber in your chicken and dumplings, you are not just eating a better version of a classic; you're actively supporting your digestive health and lowering your risk for heart disease and type 2 diabetes.

Conclusion: Comfort and Health Can Go Hand-in-Hand

In its traditional form, chicken and dumplings are not a high-fiber meal, relying on refined ingredients that offer minimal dietary roughage. However, this fact shouldn't stop you from enjoying this beloved comfort food. By making deliberate ingredient swaps, such as using whole wheat flour for the dumplings, incorporating a generous amount of vegetables, and adding legumes, you can create a version that is both delicious and packed with fiber. This adaptation allows you to enjoy the same hearty, soul-warming flavors with the added nutritional benefits of a high-fiber diet. This proves that you don't have to choose between comfort food and healthy eating; you can have both in one satisfying bowl. For more on boosting your fiber intake naturally, explore other recipes and tips on health and wellness websites, like those from reputable medical institutions.

Frequently Asked Questions

Traditional recipes are typically low in fiber because they use refined white flour for the dumplings, which has most of its fiber-rich outer layers removed. They also often use limited vegetables, which are the main source of fiber in this kind of dish.

You can increase the fiber by swapping refined white flour for whole wheat flour in the dumplings, adding a higher quantity and variety of vegetables, and including legumes like chickpeas or lentils.

Yes, dumplings made from canned biscuits are generally very low in fiber, as they are produced with refined white flour. Some recipes might use low-sodium, whole wheat versions, but checking the nutrition label is best.

Excellent choices for adding more fiber include carrots, peas, celery, spinach, and mushrooms. These vegetables add flavor, nutrients, and bulk to the dish.

A high-fiber recipe can be beneficial for weight management. Fiber helps you feel fuller for longer, which can aid in controlling overall calorie intake. Paired with lean protein, it creates a satisfying and balanced meal.

Using whole wheat flour may introduce a slightly nutty flavor, and adding more vegetables and legumes will add complexity and depth to the taste. These changes generally enhance the flavor profile rather than detract from it, creating a richer, more robust dish.

Instead of heavy cream or butter, use a slurry of cornstarch mixed with cold water or a roux made with whole wheat flour. Another option is to puree a portion of the cooked vegetables and add it back to the soup.