Lightened Chicken and Dumplings – Low Calorie, Low Fat, Whole Wheat

The perfect comfort food. Moist delicious chicken and vegetables in a creamy sauce topped with a light and fluffy, whole wheat dumpling. Plus it is low calorie and low fat. Make yourself a bowl.

Best recipe I've found for Chicken & Dumplings - Lightened Chicken & Dumplings Low Calorie, Low Fat, Whole Wheat, Healthy

If I had to choose my most favorite, absolutely, positively favorite comfort meal, Chicken and Dumplings is it. There are no if, ands or buts about it. Who can resist a light and fluffy dumpling covered with a deliciously, creamy sauce with chunks of moist chicken and vegetables? Not I. I know it looks rather brown in the picture. Every thing is the same color, but brown is good. Browned food gives you added flavor. The real word for it is maillard. Fancy word for meaning, brown your food people! Then scrap off all the browned bits from the bottom of the pan and deglaze with some liquid to incorporate all the delicious flavor into your dish. So, while this recipe might be rather “brown” that is because there is so much flavor, f-l-a-v-o-r, in it. Considering it is below freezing here today in Georgia, I wish I had some right now.
Sadly we ate it all. Then I made it again and we ate it all again! I may have to sneak it in one more time this Winter. My family isn’t use to having the same food very often. That is unless I totally blow it and have to make it again and again  for the blog.

Best recipe I've found for Chicken & Dumplings - Lightened Chicken & Dumplings Low Calorie, Low Fat, Whole Wheat, Healthy

This is definitely another childhood favorite. Break out your heavy-duty dutch oven, no slow cookers here. You won’t get the proper browning and reduction in the sauce from a slow cooker. Step away from the slow cooker, people. Embrace your dutch oven or heavy-bottomed pot. If you don’t have one, think about investing in one. I bought both of mine for about $60, and they have lasted almost 10 years. You don’t have to go for an expensive brand. Don’t get me wrong, I would love a Le Creuset, but they are too expensive for me. Now if they would like to give me one, while I would be more than happy to take it. I enter every giveaway I can find for one. Until the day I can have a lovely Le Creuset, I’ll stick with the ones that have lasted me this long. These pots are so heavy, you could even use them instead of weights. Grab your pot and hold it close to you. Do three sets of squats and then lunges. It is a workout and a kitchen tool.  Be careful.  Don’t hurt yourself.

Best recipe I've found for Chicken & Dumplings - Lightened Chicken & Dumplings Low Calorie, Low Fat, Whole Wheat, Healthy

My writing is feeling a little schizophrenic today. My husband is on his way home and we have date night tonight. So I am in a happy mood. Also did I mention that I love chicken and dumplings and Dutch ovens? I guess I did. All that put together makes me happy and want to gab about it for days.  Try this delicious dinner for yourself.  Plus I almost forgot to mention, this is fairly light and low in calories and fat.  I kind of take it for granted that you  know all Food Done Light recipes are light.  Just because it is light in calories and fat, don’t think it is light on flavor.  No Sir Ree Bob, we want maximum flavor and satisfaction out of all our recipes.  Try it for yourself and let me know what you think.

Best recipe I've found for Chicken & Dumplings - Lightened Chicken & Dumplings Low Calorie, Low Fat, Whole Wheat, Healthy

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Yields 8

Lightened Chicken and Dumplings - Low Calorie, Low Fat, Whole Wheat

20 minPrep Time

1 hr, 20 Cook Time

1 hr, 40 Total Time

Save RecipeSave Recipe


  • 1/2 tbsp. vegetable oil
  • 1 1/2 cup finely chopped carrots
  • 1 1/2 cup finely chopped onion
  • 1 medium turnip, finely chopped
  • 1/2 cup finely chopped celery
  • 8 oz. sliced mushrooms
  • 2 garlic cloves, minced
  • 1 tsp. kosher Salt, divided
  • 1/4 tsp. fresh ground black pepper
  • 1 tsp. Poultry seasoning
  • 1 tsp. Thyme
  • 2 lbs. Boneless, skinless chicken breast, cut into bite size pieces
  • 1/4 cup whole wheat Flour
  • 1 cup almond, soy, coconut or skim milk
  • 1 cup frozen peas
  • 1 cup frozen corn
  • Dumplings:
  • 1 1/4 cups (160 grams) all-purpose flour
  • 3/4 cup (90 grams) whole wheat flour
  • 1 tbsp. baking powder
  • 3/4 tsp. kosher salt
  • 1/8 tsp. fresh ground black pepper
  • 3/4 cup 2% reduced fat milk
  • 3 tbsp. unsalted butter
  • 1/4 cup seltzer water, room temperature


  1. In a large Dutch oven, heat oil over medium heat. Add carrots, onion, turnip and celery. Stir well. Cover and sauté for 20 minutes. Stir frequently.
  2. Add mushrooms, garlic, salt, pepper, poultry seasoning and thyme. Cook for another 5 minutes.
  3. Add chicken to the pot. Cover and cook for 15 minutes. Take the lid off and cook for another 15 minutes, or until the chicken is done.
  4. Stir in the flour and cook for 1 minute.
  5. Stir in the milk and bring to a simmer. Simmer until sauce starts to thicken.
  6. In a medium bowl, whisk together the all-purpose flour, whole wheat flour, baking powder, salt and pepper.
  7. In a microwave safe bowl, heat the milk and butter, on high for 50 seconds. Do not boil.
  8. Pour the seltzer water into the milk mixture.
  9. Stir into the flour mixture until just incorporated and smooth.
  10. Add peas and corn to the chicken.
  11. Using a two tablespoon scoop, drop dumplings into the pot. Reduce the heat to low and cover. Cook until dumplings have doubled in size, about 15 to 20 minutes.


Happy Healthy Eating,


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  1. Charlotte Moore says
    I love the whole wheat aded to the dumpling. My husband would like this I bet.
    • Christie Daruwalla says
      Hi Charlotte, I love using whole wheat but it does make everything look drab. Oh well, it is more healthy which is more important. This is such a good dish. Thanks for stopping by Food Done Light today, Christie
  2. Chicken and Dumplings is one of my favorite comfort meals. I love that you've lightened it up yet it still looks and sounds so scrumptious! Turnips and mushrooms sound like a great addition to my normal recipe, too. Wonderful recipe, thanks!
    • Christie Daruwalla says
      Hi Kristy, I try to get as many vegetables into our dinner as possible. Luckily everything is good in a stew with dumplings. Thanks for stopping by today, Christie
  3. I've been wanting to make chicken and dumplings for a couple of weeks now. I think I've found tonight's dinner! YUM!
  4. I absolutely love chicken and dumplings, but almost never make it, and I love that you once again lightened up a classic comfort dish! have a wonderful date night :)
  5. Wow, these look amazing! With the cold weather we're all bogged down with, this looks to be the perfect dish to warm up on a cold evening. I think I just found a new recipe for dinner this week! :o)
  6. Erica (@Erica's Recipes) says
    biscuits, dumplings - love recipes like this! You dinner looks delicious
  7. I need to make this. It looks amazing!
  8. I got my dutch oven from costco. It's worked fabulously for me so far! I love chicken and dumplings. A lightened up version sounds great!
  9. How great to see such a popular comfort food all lightened up :)
  10. This looks so good and I love it's healthy too. Those dumplings sound divine!
    • Christie Daruwalla says
      Hi Mary Ellen, I am such a sucker for dumplings. These are so light! Thanks for stopping by Food Done Light today, Christie
  11. You and me at the "dumplings" I love the idea of a lighter recipe Christie! My daughter would LOVE it!
    • Christie Daruwalla says
      Hi Nic, They are definitely child friendly, adult too! Thanks for stopping by Food Done Light today, Christie
  12. This is homemade comfort food at it's best! Looks delicious! :)
  13. I didn't know there was a way to make chicken and dumplings healthy! This looks fabulous!
  14. Can you tell me what the portion size is? Would it be a cup of chicken/mix and 1 dumpling? I'm on Jenny Craig and want to make sure I keep within my allotted calories. Thank you for your great recipes and hard work.
    • Christie Daruwalla says
      Hi Kristine, It made about 12 dumplings, so about 1 1/2 depending on the size you make them. Portion size will be about 1 cup to 1 1/4 cups. Thanks for stopping by Food Done Light today, Christie
  15. I love that you made this recipe "light"! Looks fabulous!!


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