Southern Chicken and Dumplings: Low Carb Goodness

Low carb Southern chicken and dumplings recipe is full of old fashioned flavor! This dish has everything about traditional chicken and dumplings that you like and leaves out the pesky carbs. Stir up a pot of this home cooked comfort food and enjoy! With just 3 net carbs there’s no reason not to have it often. Although the recipe calls for chicken breast (my preference) you can also use boneless, skinless chicken thighs for even more flavor. NOTE- This recipe contains a minute amount of gluten which does not add carbs. While it’s fine for a low carb diet, those who are allergic to gluten or have celiac disease should not eat this dish!

For this recipe you’ll need: eggs, cream cheese, wheat gluten, herbes de Provence, olive oil, chicken breast, 0 carb chicken stock, onion, celery, salt, pepper, heavy cream, and butter

Southern chicken and dumplings in an antique bowl - title image

Hell must’ve frozen over because these low carb chicken and dumplings are about the best thing I’ve had on a fork lately. The chicken cooks up SO tender that it shreds. The dumplings are chewy and soak up the flavor of the sauce. The sauce is rich and creamy – I’m telling you this is the real deal.

I love Southern food – which is a no brainer since I am from Texas. The sad thing is that Southern food is usually pretty heavy in the carbohydrate department and it doesn’t always lend itself to low carb (or low fat, for that matter) eating plans. I’ve been working on this recipe on and off for about a year but I couldn’t get the dumplings right. If they were too thin they came out like chicken and noodles and if they were too thick they just were a weird texture. Add to that the frustration of getting a thick creamy sauce and I promise you I was ready to give up.

I’m glad I didn’t and you will be, too.

Do y’all remember TV frozen dinners in the aluminum trays? They were my mom’s specialty! ???? ???? My favorite was the chicken and noodles. There’s something about the creamy gravy and tender noodles that just makes me happy – always has. I’m not saying this Southern chicken and dumplings tastes like a frozen dinner, by the way!

Chicken and dumplings in a bowl with a silver fork in it.

 Tips for Southern Chicken and Dumplings

This recipe for Southern chicken and dumplings is not difficult to make but there are a few things to be aware of.

  • There is no substitute for the gluten. I’ve had a lot of people say that they used this or that but so far nothing works as well as the gluten. Gluten is wheat protein – it’s not a carb. In this minute amount it doesn’t add carbs. If you are not allergic this will not kick you out of ketosis or affect you in any way.
  • The time it takes for the liquid to evaporate can vary a lot – even from one day to the next. Keep an eye on it and simmer as long as it takes to keep the finished dish from being “soupy”.
  • If you’d like to add some sliced carrot you can. Be careful of the amount and the carbs.
  • Some chicken stock has carbs. Some does not. Read the labels carefully.
  • This will keep overnight in the refrigerator but don’t try to freeze it.
  • You want the dumplings to be a little thick but not so thick they have a spongy texture. You may need to try a couple of different sized pans to get the thickness you prefer. I found that an 8×8-inch square works best for me.
  • Don’t overcook the dumplings. They’ll be really weird in texture.
  • You can use more chicken to create a bigger, heartier meal without adding carbs. This was perfect for 2 meals for me.

Recipe Variation for Chicken and Dumplings

You can make this into a cream chicken enchilada casserole by adding chiles in place of the celery, cumin in place of the herbes de Provence, and stirring in about 2 tablespoons of sour cream at the end. Sprinkle a tablespoon of cilantro and some grated cheddar cheese on top before serving.

Closeup of low carb Southern chicken and dumplings in a bowl.

Step by Step Images

Here are some images that will help you visualize how the dish comes together and looks at different stages. The first image is a picture of the dumplings after they’ve come out of the oven and as they’re being cut. You can see that I made them about 1/2-inch thick.

Low carb dumplings have come out of the oven.

Next the cut dumplings go into the pan with the onion, celery, and chicken. They’ll simmer in the chicken stock to pick up more flavor and absorb some of the liquid.

Pieces of chicken and squares of dumpling in a saute pan

Once the dumplings and chicken have simmered in the broth AND the broth is almost completely gone it’s time to add the cream mixture.

Butter, cream, stock, and cream cheese are added to the pan.

The ingredients are simmered in the pan until the cream mixture reduces and coats the chicken and dumplings.

Cream mixture is reduced until it has thickened and clings to the chicken.

At that point it’s finished and time to eat!

A tarnished silver fork is in a bowl of Southern chicken and dumplings - recipe image

 

You May Need…

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Wheat gluten is a wheat protein that works to keep these noodles together. It gives texture as well as structural support so they don’t fall apart during the simmering stage. You don’t use much and a bag of it will last forever in the freezer.

Low Carb Southern Chicken and Dumplings

Southern chicken and dumplings in a bowl - feature image for this post

This Southern chicken and dumplings recipe is sure to be one of your favorites. You can slide the number of servings up and it will change the amounts in the ingredients, too. It’s great if you want to make this for the whole family and not just chow down by yourself. While the kids are in school. Not that I’ve done that. Ever.

If you like this recipe please give it 5 stars!

A tarnished silver fork is in a bowl of Southern chicken and dumplings - recipe image
Print

Southern Chicken and Dumplings

This low carb dish has everything about traditional Southern chicken and dumplings that you like but leaves out the pesky carbs. Stir up a pot of this home cooked comfort food and enjoy! NOTE- This recipe contains a minute amount of gluten which does not add carbs. While it's fine for a low carb diet, those who are allergic to gluten or have celiac disease should not eat this dish!
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 2
Calories 647kcal
Author Marye

Ingredients

Dumplings

  • 2 eggs
  • 1 ounce cream cheese
  • 1/4 teaspoon herbes de provence
  • 1/4 teaspoon wheat gluten

Chicken

  • 1 teaspoon olive oil
  • 1 pound chicken breast , cut in bite sized pieces - use more as desired
  • 1 cup chicken stock , 0 Carb
  • 1 tablespoon onion , chopped
  • 2 tablespoons celery , chopped
  • salt & pepper , to taste

Sauce

  • 1/4 cup chicken stock , 0 carb
  • 1/4 cup heavy cream
  • 1 ounce cream cheese
  • 1 tablespoon butter
  • 1/4 teaspoon herbes de Provence

Instructions

Dumplings

  • Preheat the oven to 325F.
  • Add the dumpling ingredients to a blender.
  • Blend for a minute or two until completely mixed into a thin batter.
  • Line an 8x8-inch baking dish with silpat. It's not going to fit perfectly but just push it in and up the sides.
  • Rub the silpat with olive oil. (I used an olive oil flavored with herbes de Provence)
  • Pour in the batter.
  • Bake for 20 to 25 minutes, or until firm and set.
  • Remove from oven and let cool a few minutes.
  • Gently remove from the baking dish and cut into squares.
    Low carb dumplings have come out of the oven.

Chicken

  • Put a little  olive oil in a saute pan and heat up.
  • Add the onions, celery, and chicken and saute for a few minutes - just to soften the vegetables.
  • Pour in 1 cup of the chicken stock and turn the heat to a simmer. 
  • Add the dumplings. Cover and let simmer for 10 to 15 minutes. The dumplings will puff up like balloons and it will look weird but when you take the cover off they will deflate.
    Pieces of chicken and squares of dumpling in a saute pan
  • Remove the cover and let the chicken stock almost boil away but don't let the pan go dry.
  • Meanwhile, add the 1/2 cup chicken stock, 1/4 cup heavy cream, and 1 ounce of cream cheese to a microwave safe dish.
  • Microwave for 1 minute.
  • Whisk until smooth.
  • Pour the cream mixture into the pan.
  • Add the butter and herbes de Provence.
    Butter, cream, stock, and cream cheese are added to the pan.
  • Stir and let simmer, stirring occasionally.
  • Simmer until the sauce is reduced and thickened. This can take 10 minutes or more. Just don't let it go completely dry.
    Cream mixture is reduced until it has thickened and clings to the chicken.
  • Taste and adjust salt and pepper. Sprinkle with parsley if desired.

Notes

You may use chicken thighs in place of breasts.

Nutrition

Calories: 647kcal | Carbohydrates: 3g | Protein: 60g | Fat: 40g | Saturated Fat: 19g | Cholesterol: 400mg | Sodium: 701mg | Potassium: 1139mg | Sugar: 3g | Vitamin A: 1335IU | Vitamin C: 2.7mg | Calcium: 83mg | Iron: 2.2mg

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Last Updated 10/29/2019

9 Responses to “Southern Chicken and Dumplings: Low Carb Goodness”

  1. THAnks for the shout out!

    Reply
  2. 5 stars
    Wow made this for dinner tonight. Best low carb dumplings ever! Thank you for letting me know about gluten wheat!!!

    Reply
    • 🙂 thanks!

  3. Can I sub something for the vital wheat? I have coconut and almond readily available!!

    Reply
    • not really. It changes the texture.

  4. What is herbes de provence?

    Reply
    • It’s an herbal blend you can find in the spice section of your grocers

  5. 1 star
    This is the worst recipe to try to make! First of all who ever tried stuffing a 11 X 13 silpat into a 8 X 8 pan? and expect it to stay in place?????? Second , getting your hands on gluten is damn near impossible, it took weeks to be delivered and then you only need 1/4 tsp!, but now you have a full pound of this stuff (enough to last 2 life times). The “dumpling” were like a fried egg, didn’t rise, so I have no idea how the author managed to get them to be 1/2″ thick. The batter is like water when you pour it in the pan (which I had to redo in a silicone pan wiped with olive oil, cause the silpat won”t stay flat in the * X * pan). The sauce never thickens,This is a disaster. Don’t bother trying to make it as instructed.

    Reply
  6. 4 stars
    Made this tonight. It did take me a few bites to get acclimated to the texture of the dumplings. The dish had good flavor and I enjoyed it! Packing leftovers for lunch. Yum. Would definitely make again. I used meat from a precooked rotisserie chicken and just followed the directions as written. Ohh and I used xanthan gum in place of the gluten.

    Reply

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