Can I have wonton soup on keto?

November 8, 2025 •

2 min read

According to research, traditional wonton soup, with its flour-based wrappers, contains upwards of 30g of carbs per serving, making it unsuitable for a ketogenic diet. The good news is that with a few simple modifications, you can still enjoy a flavorful, keto-friendly version of wonton soup that satisfies your cravings.

Quick Summary

Traditional wonton soup is not keto-friendly due to high-carb wrappers, but you can enjoy a delicious low-carb alternative by omitting the wontons or using keto-approved substitutes. Focus on a flavorful broth, juicy meatball filling, and low-carb vegetables to stay in ketosis.

Key Points

The Problem: Traditional wonton soup is not keto-friendly because the wrappers are made from high-carb wheat flour.
The Solution: Create a "wonton-less" soup by substituting the carb-heavy wrappers with low-carb alternatives or by simply enjoying the flavorful broth and meatball filling.
DIY Advantage: Making your own keto wonton soup at home gives you full control over all ingredients, preventing hidden sugars or starches often found in restaurant versions.
Keto Fillings: Form the traditional ground pork and shrimp mixture into small, juicy meatballs and simmer them directly in the broth.
Keto-Friendly Add-ins: Enhance your soup with low-carb vegetables like baby bok choy, spinach, and mushrooms for extra nutrients and texture.
Noodle Replacements: For a more authentic noodle experience, consider adding shirataki noodles or zucchini noodles (zoodles) to your soup.

Understanding Wonton Soup's Keto Challenge

Traditional wonton soup is a beloved Chinese comfort food, but its key components pose a challenge for those following a ketogenic diet. The main culprit is the wonton wrapper, which is made from wheat flour and is high in carbohydrates. These wrappers contribute significantly to the carb count in each bowl. While the savory broth is typically keto-friendly, hidden sugars or starches can be an issue, especially in restaurant versions.

The Carb Culprit: Wonton Wrappers

The carbs from wonton wrappers can quickly add up, potentially exceeding a keto dieter's daily limit. The solution involves removing the wrappers entirely to create a 'wonton-less' soup or using keto-friendly alternatives.

Potential Hidden Carbs

Restaurant wonton soup may contain added sugar or cornstarch to enhance flavor or thicken the broth. To ensure your soup is keto-compliant, inquire about these additions when ordering out. Preparing your soup at home offers complete control over ingredients, eliminating unexpected carbs.

Making Your Own Keto Wonton Soup

Creating a satisfying keto wonton soup at home is achievable and allows for ingredient control. For a recipe, you can explore resources like {Link: Facebook https://www.facebook.com/AllDayIDreamAboutFood/posts/how-to-make-keto-wonton-soup-httpsalldayidreamaboutfoodcomketo-wonton-soup/1266110744870282/}. The recipe often includes ingredients for meatballs, broth, and the soup itself, along with instructions.

Low-Carb Wonton Soup Alternatives and Modifications

For those seeking wrapper-like texture, consider alternative methods or incorporating keto-friendly noodles. These include blanched cabbage leaves or keto tortillas. Adding shirataki noodles or zucchini noodles (zoodles) can also provide a chewy or fresh texture.

Comparison: Traditional vs. Keto Wonton Soup


Feature	Traditional Wonton Soup	Keto Wonton Soup
Wonton Wrappers	High-carb wheat flour	Omitted or replaced
Carb Count	Typically over 30g net carbs	Very low net carbs
Filling	Ground pork and shrimp	Similar, with careful sourcing
Broth Thickeners	May use cornstarch; potential for hidden sugars	Uses natural thickness or keto-friendly options
Protein Source	Meat filling	Higher ratio due to focus on filling
Vegetables	Often includes bok choy and scallions	Increased low-carb vegetables

Conclusion: Savoring a Keto-Friendly Alternative

Traditional wonton soup's high-carb wrappers make it unsuitable for keto, but a homemade wonton-less version is a great alternative. A savory broth, flavorful meatballs, and low-carb vegetables like bok choy and mushrooms create a satisfying, keto-compliant meal. Enjoying this comfort food on a keto diet is possible with the right approach. For more ideas, explore resources like Nom Nom Paleo.

Keto Wonton Soup Recipe

Follow the recipe for a keto wonton-less soup featuring a meatball filling in chicken bone broth with bok choy and mushrooms. Additional details, including making bone broth and serving suggestions, can be found on {Link: Facebook https://www.facebook.com/AllDayIDreamAboutFood/posts/how-to-make-keto-wonton-soup-httpsalldayidreamaboutfoodcomketo-wonton-soup/1266110744870282/}.

Customizing Your Keto Wonton Soup

Personalize your soup with low-carb vegetables or spice.

This article provides general information and is not a substitute for medical or nutritional advice. Consult a healthcare professional before making changes to your diet.

Frequently Asked Questions

No, it is highly likely that traditional restaurant wonton soup is not keto-friendly due to the high-carb wheat flour wrappers and potential hidden sugars or starches used as thickeners in the broth.

The primary reason is the wonton wrapper, which is made from wheat flour and is high in carbohydrates. These wrappers, while small individually, contribute a significant number of carbs in a typical bowl of soup.

Excellent low-carb alternatives include using blanched cabbage leaves to wrap the filling, or skipping the wrapper entirely and enjoying a "wonton-less" soup with meatball-style fillings.

The broth itself is often low-carb, but you should be cautious of hidden ingredients. Some restaurant broths may contain added sugar or cornstarch as a thickener, which can increase the carb count.

Yes, you can use shirataki noodles or spiralized zucchini noodles (zoodles) to replace the high-carb noodles typically found in Asian soups.

Make a homemade version by simmering flavorful meatballs (made from ground pork and shrimp) in a savory chicken bone broth with added low-carb vegetables like bok choy and mushrooms.

Look for dishes without rice, noodles, breading, or sweet sauces. Good options include egg drop soup (ask about thickeners), steamed fish and vegetables, or meat and veggie stir-fries.