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  • Easy, Homemade Protein Chicken and Dumpling Recipe

    THIS chicken and dumpling recipe right here is my favorite Fall to Winter, cold-weather, overall comfort food. It’s a meal I have been wanting to share with y’all for some time now. Served warm, it is creamy, rich, and freaking delicious. Not to mention, this chicken and dumpling recipe is SOOO simple to make (and with very little clean-up). The recipe is based on the one my sister and I learned in Home Ec in high school. The changes I have made to the original chicken and dumpling recipe were simply made by researching the nutritional values of the ingredients to make this Chicken and Dumpling recipe the lowest calories, highest protein, AND best tasting possible!

    The important things to note are the use of 98% fat-free soup and the Low Carb tortillas from Trader Joe’s. The ratios of calories to protein in the tortilla, and the overall decrease in calories in the lower fat soup are SUBSTANTIAL and really benefit the chicken and dumpling recipe.

    Cooked exactly as shown in the video, each 1 cup serving is 209 calories and 14 grams of protein. You can further alter this (to be even better for you) by doing any of the following:

    Use 98% Fat Free Cream of Chicken soup instead of regular.

    Add another small or large can of shredded chicken.

    Only use 3/4 of a stick of butter versus the whole stick. I choose not to do this purely for the fat flavor benefit (yummy)!


    Easy, Homemade Protein Chicken & Dumpling Recipe

    Prep Time: 5 minutes

    Cook Time: 30 minutes

    Total Time: 35 minutes

    Yield: 8 cups

    Serving Size: 1 cup

    Calories per serving: 209

    Easy, Homemade Protein Chicken & Dumpling Recipe


    • 1 family sized can of Cream of Chicken soup
    • 1 regular can 98% Fat Free Cream of Mushroom soup
    • 1 package of Trader Joe's Low Carb Tortillas, cut into strips
    • 1 large can of chicken, shredded
    • 1 stick of grass-fed butter


    1. Mixed together both soups, chicken, and butter in a decently deep pot. Turn stove to low heat and stir continuously. Once the butter is melted, add the tortilla strips.
    2. Cover and simmer for about 30 minutes, stirring occasionally, paying special attention that none of the "dumplings" (the tortilla strips) stick to the bottom of the pot.
    3. Allow to cool before storing, or eat right away. This dish is definitely even better the next day.


    14 grams of protein as prepared in the video.

    You can change it up for lower calories to higher protein ratio by using Healthy Choice Cream of Chicken soup instead of regular, as well as by adding an additional can of shredded chicken (the addition of chicken will not only make the recipe a lower calorie to higher protein ratio, it will also serve to thicken the meal).


    Easy, Homemade Protein Chicken and Dumpling Recipe by Atlanta lifestyle blogger Chelissima

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