Macro Friendly Chicken Potstickers/Dumplings
Light, savory, and surprisingly simple, these Macro Friendly Chicken Potstickers/Dumplings are a weeknight game-changer. Using 96/4 ground chicken (commonly found at Walmart and Kroger/Fred Meyer), a pouch of onion soup mix and easy pantry sauces, they come together quickly and deliver big flavor without derailing macros. They’re perfect for meal prep, dipping in a tangy sauce, or serving alongside a crisp salad. I love how the filling stays moist thanks to the milk and sesame oil, while oyster sauce and garlic amp up the savory notes.
Why you’ll love these potstickers
- High-protein, lower-fat filling from 96/4 ground chicken
- Speedy: most of the work is mixing and folding
- Made with store-bought staples found at Walmart and Kroger/Fred Meyer
- Versatile: freeze extra for quick weeknight dinners
Ingredients
- 1 pound ground chicken 96/4, found at Walmart and Kroger/Fred Meyer
- 1 pouch onion soup mix approximately 1 oz.
- 1 tablespoon sesame oil
- 1 clove garlic minced
- 1/4 cup cilantro chopped
- 1/2 tablespoon oyster sauce
- 2 tablespoons nonfat milk
- 24 gyoza wrappers I used round, twin dragon brand
- 2 tablespoon egg white beaters to seal potstickers
Make-ahead and storage tips
These potstickers freeze beautifully. Lay them on a parchment-lined sheet tray until the wrappers firm up, then transfer to a freezer bag for up to three months. Cook from frozen by adding an extra minute or two to the steaming/pan time. Store cooked potstickers in an airtight container in the refrigerator for up to four days and reheat in a skillet with a splash of water to refresh the steam crisp.
Equipment
- Mixing bowl
- Measuring spoons
- Nonstick or cast-iron skillet with lid
- Small bowl for egg white beaters
- Spatula and tongs
Flavor and texture notes
The 96/4 ground chicken yields a lean but tender filling that pairs perfectly with sesame oil for a little richness. Oyster sauce adds umami depth—if you’d like a vegetarian-style substitute, try a mushroom-based sauce, but keep the recipe as written for the flavor balance shown here. Nonfat milk keeps the meat moist without adding extra fat. Gyoza wrappers cook up with a golden, crisp bottom and a soft, steamed top when you pan-fry then steam, which is the classic potsticker finish.
Step-by-step instructions
Below is a clear, step-by-step rewrite of the method so the process feels effortless. The ingredient amounts match the list above exactly and directions follow the same order as the source.
- Prepare your work area. Place the 24 gyoza wrappers on a clean, dry surface and set up a small bowl with the 2 tablespoon egg white beaters to use as glue. Mince the garlic and chop the cilantro so they’re ready to go.
- Make the filling. In a medium mixing bowl, add 1 pound ground chicken 96/4, 1 pouch onion soup mix (approximately 1 oz.), 1 tablespoon sesame oil, 1 clove garlic minced, 1/4 cup cilantro chopped, 1/2 tablespoon oyster sauce, and 2 tablespoons nonfat milk. Use a fork or clean hands to mix until all ingredients are evenly combined. Do not overwork the meat; mix just until combined.
- Fill the wrappers. Place one gyoza wrapper in the palm of your hand or on a flat surface. Spoon about 1 tablespoon of the chicken filling into the center of the wrapper. Be careful not to overfill, or the wrapper may not seal properly.
- Seal each potsticker. Dip your finger into the bowl of egg white beaters and run a thin line around half of the wrapper’s edge. Fold the wrapper over the filling to form a semicircle. Press the edges together firmly to seal. For a classic pleated look, make 3–4 small pleats along the sealed edge, pressing each pleat down to ensure a tight seal. Repeat with the remaining wrappers and filling until you have 24 potstickers.
- Heat the pan. Place a nonstick or cast-iron skillet over medium-high heat and add a light coating of oil or nonstick spray if desired. Allow the pan to become hot—this helps create a crisp bottom on each potsticker.
- Cook the potstickers. Arrange the sealed potstickers in the hot skillet, flat side down, leaving a little space between each so steam can circulate. Cook without moving them for 2–3 minutes or until the bottoms are golden brown and crispy.
- Steam to finish. Carefully pour in about 1/4 cup water (use more if your pan is large, but keep it shallow). Immediately cover the skillet with a tight-fitting lid to trap steam. Reduce the heat to medium and let the potstickers steam for 4–5 minutes. This steams the tops and cooks the filling through without burning the bottoms.
- Uncover and crisp again. Remove the lid and allow any remaining liquid to evaporate. Cook for an additional 1 minute or so to re-crisp the bottoms. Use a spatula to transfer potstickers to a plate once they are cooked through and have golden bottoms.
- Serve. Plate the potstickers with your favorite dipping sauce—soy sauce, a little rice vinegar, or a mix of soy sauce and chili oil all work well. Garnish with extra chopped cilantro if desired.
Quick dipping sauce ideas
- Simple soy dip: 2 tablespoons soy sauce + 1 teaspoon rice vinegar + a pinch of sugar
- Spicy citrus: 2 tablespoons soy sauce, 1 teaspoon lime juice, and 1/2 teaspoon chili flakes
- Ginger-scallion: 2 tablespoons soy sauce, 1 teaspoon grated fresh ginger, 1 teaspoon sesame oil
Serving suggestions
Serve these potstickers as an appetizer with a trio of dipping sauces, or make them the main event alongside a crunchy cucumber salad and steamed jasmine rice. They’re also excellent in a bento-style meal with edamame and pickled vegetables.
Recipe variations
- Greens boost: Stir finely chopped cabbage or scallions into the filling for extra texture and volume. If adding, drain excess moisture so the wrappers don’t become soggy.
- Herb-forward: Swap some of the cilantro for chopped scallions or add a teaspoon of fresh ginger for brightness.
- Oven-baked option: Arrange sealed potstickers on a parchment-lined baking sheet, brush lightly with oil, and bake at 400°F for 12–15 minutes, flipping halfway, until golden. Note that this yields a different texture than pan-fried then steamed, with a more uniformly crisp exterior.
Nutrition and macros
Using 96/4 ground chicken keeps the protein high and fat low, while the gyoza wrappers provide just enough carbohydrate to make them satisfying. Exact nutrition will vary by brands and portion size, but each potsticker will be a lean protein-forward bite—great for hitting macro targets without sacrificing flavor.
Troubleshooting
- If potstickers split open during cooking: You may have overfilled them or the seal wasn’t tight enough. Use less filling and press the edges firmly with the egg white batter to ensure a solid seal.
- If bottoms burn before filling is cooked: Reduce the heat slightly and add a bit more water for steam. Always cover promptly after adding liquid so the filling cooks through evenly.
- Soggy wrappers: This happens when the filling is too wet. Drain or squeeze out excess moisture from any added vegetables, and avoid over-pouring water when steaming.
Final thoughts
These Macro Friendly Chicken Potstickers/Dumplings strike the perfect balance between nutritious and indulgent. They’re quick to make, excellent for meal prep, and versatile enough to pair with pantry-friendly dipping sauces. Once you’ve mastered the pleat, you’ll find that folding and pan-searing potstickers becomes a satisfying little ritual—and the results are always worth it. Whether you’re new to dumpling-making or an old hand, this recipe delivers flavor, texture, and macro-friendly satisfaction in every bite.
Happy folding, and enjoy your potstickers!
Macro Friendly Chicken Potstickers/Dumplings
Ingredients
Equipment
Method
- In a large bowl, combine the ground chicken, onion soup mix, sesame oil, minced garlic, chopped cilantro, oyster sauce, and nonfat milk; mix thoroughly until well combined.
- Arrange 12 gyoza wrappers on a baking sheet or clean counter. Divide half of the filling into 12 equal portions and place each portion in the center of a wrapper.
- Brush the edges of each wrapper with the egg white beaters and seal by crimping in half to form a potsticker or pinch the edges up to form a purse. Repeat with the remaining 12 wrappers and filling to make 24 potstickers total.
- Heat a large nonstick skillet over high heat and spray lightly with nonstick cooking spray. Place as many potstickers as fit in a single layer without touching.
- Cook uncovered for 2 minutes to brown the bottoms, then add 3/4 cup water to the pan and immediately cover to steam. Reduce heat as needed so the water sizzles and steams the dumplings.
- Keep the pan covered until the water has evaporated, about 4 minutes. Remove the lid and continue cooking about 1 more minute until the bottoms are crisp and golden.
- Remove the potstickers from the pan and serve hot with your preferred dumpling/gyoza dipping sauce.
Notes
- Macro per potsticker: approximately 32 calories, 0.8 g fat, 4.3 g carbs, 1.3 g protein.
- Store-bought dumpling or gyoza dipping sauce pairs well with these potstickers.
