TL;DR
- 239 kcal · 15.6 g protein per serving
- Ready in 45 min · serves 8
Chicken and dumpling soup is the kind of meal that feels like a warm blanket on a cold day — a home-style American classic that has earned its place on stovetops across the country. This version takes the familiar comfort food and gives it a thoughtful, everyday makeover. Instead of heavy cream or butter-laden biscuit toppings, the dumplings here are built on a blend of whole wheat and all-purpose flour, bound with skim milk and a single egg. The result is a lighter, more wholesome take on the tradition, without sacrificing the soft, pillowy texture that makes dumplings so satisfying.
The soup itself is a vegetable-forward affair. Carrots, onion, and celery are gently sautéed in a modest amount of oil before meeting a generous bath of fat-free, low-sodium chicken broth. Shredded cooked chicken breast adds lean protein, while fresh spinach stirred in at the very end brings color, brightness, and a gentle wilt that keeps the greens tender without turning them mushy. Seasoning comes from whole black peppercorns, dried thyme, and bay leaves — simple aromatics that build depth slowly as the pot simmers. This is a soup that rewards patience, but the hands-on time is refreshingly short.
For anyone tracking calories, this dish is particularly well suited. The broth base is light and broth-forward, meaning you get a large, filling bowl for a modest energy cost. The chicken breast is a lean protein source that helps keep you satisfied, while the whole wheat flour in the dumplings contributes fiber that the all-purpose flour alone wouldn't provide. The portion structure is also forgiving: a bowl of soup with a few dumplings feels like a complete meal, but it's easy to adjust the dumpling-to-broth ratio depending on your appetite or your daily goals. There's no cream, no butter-laden roux, and no heavy cheese — just clean, recognizable ingredients doing their job.
A few practical notes will help you get the most out of this recipe. First, when you drop the dumpling dough into the simmering soup, resist the urge to stir. The dumplings need undisturbed, gentle heat to puff up and cook through; stirring too soon can break them apart or make them dense. They'll rise to the surface as they finish — that's your visual cue that they're ready. Second, the bay leaves are there for aroma, not for eating. They're easy to spot and remove before serving, but if you're making this ahead of time, you might want to fish them out before storing so the flavor doesn't intensify overnight. And if you're planning leftovers, know that the dumplings will absorb broth as they sit — add a splash of extra broth or water when reheating to bring the soup back to its original consistency. This is a one-pot meal that welcomes a crowd, but it's just as happy feeding two people for a couple of days.
Ingredients — For 8 servings
- 2 tablespoons vegetable oil 27 g
- 2 cups carrots, chopped 237 g
- 1 cup onion, chopped 161 g
- 1 cup celery, chopped, including some leaves 118 g
- 8 cups chicken broth, fat free, low sodium 1893 g
- 2 cups cooked chicken breast, shredded 260 g
- 1/2 teaspoon black peppercorns 2 g
- 1 teaspoon dried thyme 1 g
- 2 piece bay leaves 0 g
- 2 cups fresh spinach leaves, coarsely chopped 71 g
- 1 cup whole wheat flour 125 g
- 1 cup all-purpose flour 125 g
- 3/4 cup skim milk 183 g
- 1 large egg 70 g
Nutrition per serving
239 kcal
| Protein | 15.6 g |
|---|---|
| Carbohydrates | 31.0 g |
| of which sugars | 4.7 g |
| Fat | 6.1 g |
| of which saturates | 1.0 g |
| Fiber | 3.8 g |
| Sodium | 964 mg |
Nutrition computed from USDA FoodData Central per-ingredient data (curated reference table, engine/systems/recipe/data/ingredient_nutrition_db.json).
Instructions
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Heat oil in Dutch oven or soup kettle over medium-high heat.
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Sauté carrot, onion and celery for 5 minutes; stir in broth, chicken, peppercorns, thyme, and bay leaves.
~5 min -
Reduce heat to low; simmer, partially covered for 20 minutes.
~20 min -
Meanwhile, in small bowl, mix dumpling ingredients until well blended.
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Drop small spoonsful of dumpling dough into simmering soup.
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Cover soup and allow dumplings to cook for about 20 minutes (they will rise to the top of the soup as they cook).
~20 min -
Stir in spinach.
-
Remove bay leaves before serving soup.
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Get Kaloria freeFrequently asked questions
Can I use rotisserie chicken instead of cooking my own?
Absolutely. Shredded rotisserie chicken works beautifully here and saves time. Just be mindful that rotisserie chicken is often salted and seasoned, so you may want to hold back on any additional salt and rely on the broth and herbs for flavor. Remove the skin before shredding to keep the dish lean.
Why do the dumplings need to cook covered for 20 minutes?
The cover traps steam, which is what cooks the dumplings through. Without it, the tops would stay doughy while the bottoms simmer. Keeping the pot covered also helps the dumplings rise evenly as they puff up. Resist lifting the lid too often — each peek lets steam escape and slows the cooking.
Can I make the dumpling dough gluten-free?
You can swap both flours for a 1:1 gluten-free all-purpose blend, though the texture will be slightly different — typically a bit more tender and delicate. Add the milk gradually, as gluten-free flours absorb liquid differently. The dough should be soft but hold its shape when dropped from a spoon.
How should I store and reheat leftovers?
Store the soup and dumplings together in an airtight container in the fridge for up to three days. The dumplings will soak up broth overnight, so add a splash of low-sodium broth or water when reheating. Warm gently on the stovetop over medium-low heat, stirring occasionally, until heated through.
Can I add more vegetables to this soup?
Yes, this recipe welcomes extra vegetables. Diced zucchini, green beans, or mushrooms would work well added along with the carrots, onion, and celery. If you add heartier vegetables like potatoes or winter squash, give them a few extra minutes of simmering before dropping in the dumplings so they're tender by the time the soup is done.
Sources
- USDA MyPlate Kitchen — Recipe adapted from USDA MyPlate Kitchen.
- USDA FoodData Central — Nutrition panel computed from USDA FoodData Central per-ingredient data via a curated reference table.