13 Low Calorie Rice Paper Dumplings for Weight Loss

by

Craving dumplings but watching your calories? Rice paper wraps give you that satisfying bite with a fraction of the carbs.

They’re quick to prep, easy to customize, and work perfectly for meal prep or a light weeknight dinner.

Save this list — these recipes are too good to scroll past once.

Why You’ll Love These Recipes

  • Under 200 calories per serving — satisfying without the heaviness
  • Simple, accessible ingredients you can grab at any grocery store
  • Meal prep friendly — make a batch and eat well all week
  • Fully customizable — swap proteins, veggies, or sauces easily
  • No special equipment needed — just rice paper, a bowl of water, and a pan or steamer

1. Chicken & Cabbage Rice Paper Dumplings (Pan-Fried)

Crispy on the bottom, tender on top — these hit every dumpling craving at under 180 calories.

  • Prep Time: 15 mins
  • Cook Time: Approximately 10 mins
  • Difficulty Level: Easy
  • Serves: 4
  • Calories: ~175 kcal

Ingredients:

  • 12 rice paper sheets
  • 1 cup ground chicken
  • 1 cup green cabbage, finely shredded
  • 2 garlic cloves, minced
  • 1 tbsp low-sodium soy sauce
  • 1 tsp sesame oil
  • 1 tsp fresh ginger, grated
  • 2 green onions, sliced

Instructions:

  1. Mix chicken, cabbage, garlic, ginger, soy sauce, and sesame oil in a bowl.
  2. Soak one rice paper sheet in warm water for 10 seconds until pliable.
  3. Place a spoonful of filling in the center.
  4. Fold the sides in, then roll tightly like a small parcel.
  5. Heat a non-stick pan over medium heat with a light spray of oil.
  6. Place dumplings flat-side down and cook 3–4 minutes until golden.
  7. Add 2 tbsp water, cover, and steam for 2 more minutes.

Quick Tip: Press dumplings gently onto the pan for an even, crispy base.

Storage Tip: Store uncooked dumplings in an airtight container for up to 2 days in the fridge.

2. Shrimp & Cucumber Rice Paper Dumplings (No-Cook)

Fresh, crunchy, and ready in 10 minutes — perfect for a light lunch or snack.

  • Prep Time: 10 mins
  • Cook Time: Approximately 0 mins
  • Difficulty Level: Easy
  • Serves: 3
  • Calories: ~120 kcal

Ingredients:

  • 9 rice paper sheets
  • 1 cup cooked shrimp, chopped
  • ½ cucumber, julienned
  • 1 medium carrot, julienned
  • ¼ cup fresh mint leaves
  • 2 tbsp sweet chili sauce
  • 1 tsp lime juice

Instructions:

  1. Soak rice paper sheets one at a time in warm water for 10 seconds.
  2. Lay flat on a clean surface.
  3. Layer shrimp, cucumber, carrot, and mint in the center.
  4. Drizzle with a little sweet chili sauce and lime juice.
  5. Fold sides in and roll firmly into a dumpling parcel.
  6. Repeat with remaining sheets and filling.
  7. Serve immediately with extra sweet chili sauce on the side.

Quick Tip: Pat shrimp dry before wrapping to prevent the rice paper from getting soggy.

Storage Tip: Best eaten fresh. If prepping ahead, store filling and wrappers separately and assemble just before eating.

3. Tofu & Spinach Rice Paper Dumplings (Steamed)

High-protein, plant-based, and steamed light — a clean meal-prep winner.

  • Prep Time: 15 mins
  • Cook Time: Approximately 12 mins
  • Difficulty Level: Easy to Medium
  • Serves: 4
  • Calories: ~145 kcal

Ingredients:

  • 12 rice paper sheets
  • 1 cup firm tofu, crumbled
  • 1 cup fresh spinach, chopped
  • 2 garlic cloves, minced
  • 1 tbsp low-sodium soy sauce
  • 1 tsp rice vinegar
  • 1 tsp sesame oil
  • ½ tsp chili flakes

Instructions:

  1. Press tofu firmly with a paper towel to remove excess moisture.
  2. Mix tofu, spinach, garlic, soy sauce, vinegar, sesame oil, and chili flakes.
  3. Soak one rice paper sheet for 10 seconds in warm water.
  4. Add a spoonful of filling and fold into a tight parcel.
  5. Place dumplings in a lightly oiled steamer basket.
  6. Steam over medium heat for 10–12 minutes.
  7. Serve with soy dipping sauce.

Quick Tip: Squeeze spinach dry before mixing — excess water loosens the filling.

Storage Tip: Refrigerate cooked dumplings for up to 3 days. Reheat in a steamer for best texture.

4. Turkey & Zucchini Rice Paper Dumplings (Baked)

Lean ground turkey meets shredded zucchini for a low-fat, oven-baked dumpling under 160 calories.

  • Prep Time: 15 mins
  • Cook Time: Approximately 18 mins
  • Difficulty Level: Easy
  • Serves: 4
  • Calories: ~158 kcal

Ingredients:

  • 12 rice paper sheets
  • 1 cup lean ground turkey
  • 1 small zucchini, grated and squeezed dry
  • 2 garlic cloves, minced
  • 1 tbsp low-sodium soy sauce
  • 1 tsp sesame oil
  • 1 tsp fresh ginger, grated
  • 1 green onion, sliced

Instructions:

  1. Preheat oven to 400°F (200°C) and line a baking tray with parchment.
  2. Mix turkey, zucchini, garlic, ginger, soy sauce, and sesame oil.
  3. Soak rice paper sheets one at a time for 10 seconds.
  4. Add filling, fold sides in, and roll into firm parcels.
  5. Place on the baking tray and lightly spray with oil.
  6. Bake for 16–18 minutes, flipping halfway through.
  7. Serve with a light soy or chili dipping sauce.

Quick Tip: Squeeze every bit of moisture from zucchini — wet filling tears the wrapper.

Storage Tip: Store baked dumplings in the fridge for up to 3 days. Re-crisp in the oven at 375°F for 5 minutes.

Here’s Chunk 3 — Recipes 5–8. Awaiting your “ok” for Chunk 4.

5. Spicy Tuna & Avocado Rice Paper Dumplings (No-Cook)

Creamy avocado, bold spicy tuna, and zero cooking required — a high-protein lunch in under 15 minutes.

  • Prep Time: 12 mins
  • Cook Time: Approximately 0 mins
  • Difficulty Level: Easy
  • Serves: 3
  • Calories: ~165 kcal

Ingredients:

  • 9 rice paper sheets
  • 1 can (5 oz) tuna in water, drained
  • ½ ripe avocado, mashed
  • 1 tbsp sriracha
  • 1 tsp lime juice
  • ¼ cup shredded purple cabbage
  • 1 small carrot, julienned
  • 1 tsp low-sodium soy sauce

Instructions:

  1. Mix tuna, mashed avocado, sriracha, lime juice, and soy sauce in a bowl.
  2. Soak one rice paper sheet in warm water for 10 seconds.
  3. Lay flat and add a spoonful of tuna mixture in the center.
  4. Top with shredded cabbage and julienned carrot.
  5. Fold the sides in and roll into a tight parcel.
  6. Repeat with remaining sheets and filling.
  7. Serve immediately with extra sriracha or soy sauce.

Quick Tip: Use ripe but firm avocado — overly soft avocado makes the filling too wet.

Storage Tip: Best eaten fresh. Store leftover filling separately in the fridge for up to 1 day.

6. Mushroom & Glass Noodle Rice Paper Dumplings (Pan-Fried)

Savory shiitake mushrooms and silky noodles wrapped in a golden, crispy shell — fully vegetarian and meal-prep ready.

  • Prep Time: 15 mins
  • Cook Time: Approximately 12 mins
  • Difficulty Level: Easy to Medium
  • Serves: 4
  • Calories: ~150 kcal

Ingredients:

  • 12 rice paper sheets
  • 1 cup shiitake mushrooms, finely chopped
  • ½ cup glass noodles, cooked and chopped
  • 2 garlic cloves, minced
  • 1 tbsp low-sodium soy sauce
  • 1 tsp sesame oil
  • 1 tsp oyster sauce (or hoisin for vegetarian)
  • 2 green onions, sliced

Instructions:

  1. Sauté mushrooms and garlic in sesame oil over medium heat for 3 minutes.
  2. Add glass noodles, soy sauce, and oyster sauce. Stir and cook 2 more minutes.
  3. Remove from heat, mix in green onions, and let cool slightly.
  4. Soak rice paper sheets one at a time for 10 seconds.
  5. Add a spoonful of filling and fold into tight parcels.
  6. Heat a non-stick pan with a light oil spray over medium heat.
  7. Cook dumplings 3–4 minutes per side until golden and crispy.

Quick Tip: Chop glass noodles short — long strands make folding messy and uneven.

Storage Tip: Refrigerate cooked dumplings for up to 3 days. Re-crisp in a dry pan over medium heat.

7. Egg White & Veggie Rice Paper Dumplings (Steamed)

A clean, high-protein option packed with colorful veggies and only 130 calories per serving.

  • Prep Time: 10 mins
  • Cook Time: Approximately 10 mins
  • Difficulty Level: Easy
  • Serves: 3
  • Calories: ~130 kcal

Ingredients:

  • 9 rice paper sheets
  • 3 egg whites, lightly beaten
  • ½ cup bell pepper, finely diced
  • ½ cup shredded carrots
  • ¼ cup corn kernels
  • 1 garlic clove, minced
  • 1 tbsp low-sodium soy sauce
  • 1 tsp sesame oil

Instructions:

  1. Lightly scramble egg whites in a non-stick pan until just set. Set aside.
  2. Mix egg whites, bell pepper, carrots, corn, garlic, soy sauce, and sesame oil.
  3. Soak rice paper sheets one at a time for 10 seconds.
  4. Add a spoonful of filling and fold into firm parcels.
  5. Arrange in a lightly oiled steamer basket.
  6. Steam over medium heat for 8–10 minutes.
  7. Serve warm with a light soy dipping sauce.

Quick Tip: Slightly undercook the egg whites before mixing — they finish cooking in the steamer.

Storage Tip: Store in an airtight container in the fridge for up to 2 days. Steam briefly to reheat.

8. Salmon & Cream Cheese Rice Paper Dumplings (No-Cook)

Smoked salmon meets light cream cheese for a grab-and-go dumpling that feels indulgent but stays under 170 calories.

  • Prep Time: 10 mins
  • Cook Time: Approximately 0 mins
  • Difficulty Level: Easy
  • Serves: 3
  • Calories: ~168 kcal

Ingredients:

  • 9 rice paper sheets
  • 3 oz smoked salmon, sliced
  • 3 tbsp light cream cheese
  • ¼ cucumber, julienned
  • 1 tbsp capers
  • 1 tsp lemon juice
  • Fresh dill, to taste

Instructions:

  1. Mix cream cheese, lemon juice, and dill in a small bowl.
  2. Soak one rice paper sheet in warm water for 10 seconds.
  3. Spread a thin layer of cream cheese mixture in the center.
  4. Layer smoked salmon, cucumber, and capers on top.
  5. Fold the sides in and roll into a neat parcel.
  6. Repeat with remaining sheets and filling.
  7. Serve chilled with extra lemon wedges on the side.

Quick Tip: Keep cream cheese cold before spreading — room temperature makes wrapping slippery.

Storage Tip: Store assembled dumplings in the fridge for up to 1 day. Cover with a damp paper towel to prevent drying.

Here’s Chunk 4 — Recipes 9–13. Awaiting your “ok” for Chunk 5.

9. Chicken & Mango Rice Paper Dumplings (No-Cook)

Sweet mango, tender chicken, and a hit of lime — a refreshing flavor combo that works for lunch or light dinner.

  • Prep Time: 12 mins
  • Cook Time: Approximately 0 mins
  • Difficulty Level: Easy
  • Serves: 3
  • Calories: ~155 kcal

Ingredients:

  • 9 rice paper sheets
  • 1 cup cooked chicken breast, shredded
  • ½ ripe mango, thinly sliced
  • ¼ cup shredded purple cabbage
  • 1 small carrot, julienned
  • 2 tbsp sweet chili sauce
  • 1 tsp lime juice
  • Fresh cilantro, to taste

Instructions:

  1. Combine chicken, cabbage, carrot, sweet chili sauce, and lime juice in a bowl.
  2. Soak one rice paper sheet in warm water for 10 seconds.
  3. Lay flat and layer the chicken mixture in the center.
  4. Add mango slices and fresh cilantro on top.
  5. Fold the sides in and roll into a firm parcel.
  6. Repeat with remaining sheets and filling.
  7. Serve immediately with extra sweet chili sauce.

Quick Tip: Slice mango thin and uniform — thick chunks make rolling uneven and messy.

Storage Tip: Store filling and wrappers separately. Assemble fresh for best texture and flavor.

10. Pork & Water Chestnut Rice Paper Dumplings (Pan-Fried)

Juicy pork filling with crunchy water chestnuts — pan-fried until golden for that classic dumpling satisfaction.

  • Prep Time: 15 mins
  • Cook Time: Approximately 12 mins
  • Difficulty Level: Easy to Medium
  • Serves: 4
  • Calories: ~185 kcal

Ingredients:

  • 12 rice paper sheets
  • 1 cup lean ground pork
  • ½ cup water chestnuts, finely chopped
  • 2 garlic cloves, minced
  • 1 tsp fresh ginger, grated
  • 1 tbsp low-sodium soy sauce
  • 1 tsp sesame oil
  • 2 green onions, sliced

Instructions:

  1. Mix pork, water chestnuts, garlic, ginger, soy sauce, and sesame oil thoroughly.
  2. Soak rice paper sheets one at a time for 10 seconds.
  3. Add a spoonful of filling and fold into tight parcels.
  4. Heat a non-stick pan with a light oil spray over medium heat.
  5. Place dumplings flat-side down and cook 3–4 minutes until golden.
  6. Add 2 tbsp water, cover, and steam for 3 more minutes.
  7. Serve hot with soy dipping sauce or chili oil.

Quick Tip: Don’t overcrowd the pan — cook in batches for an even, crispy base.

Storage Tip: Refrigerate cooked dumplings for up to 3 days. Reheat in a covered pan with a splash of water.

11. Black Bean & Corn Rice Paper Dumplings (Baked)

A hearty, fully plant-based dumpling baked crispy — high fiber, filling, and under 160 calories.

  • Prep Time: 12 mins
  • Cook Time: Approximately 18 mins
  • Difficulty Level: Easy
  • Serves: 4
  • Calories: ~155 kcal

Ingredients:

  • 12 rice paper sheets
  • ¾ cup canned black beans, drained and rinsed
  • ½ cup corn kernels
  • ¼ cup red bell pepper, finely diced
  • 1 tsp cumin
  • ½ tsp smoked paprika
  • 1 tbsp lime juice
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400°F (200°C) and line a baking tray with parchment.
  2. Mash black beans lightly with a fork, leaving some texture.
  3. Mix in corn, bell pepper, cumin, paprika, lime juice, salt, and pepper.
  4. Soak rice paper sheets one at a time for 10 seconds.
  5. Add filling, fold sides in, and roll into firm parcels.
  6. Place on baking tray and lightly spray with oil.
  7. Bake for 16–18 minutes, flipping halfway, until golden and crispy.

Quick Tip: Mash beans only partially — a chunky filling holds its shape better when wrapping.

Storage Tip: Store baked dumplings in the fridge for up to 3 days. Re-crisp in the oven at 375°F for 5 minutes.

12. Beef & Bok Choy Rice Paper Dumplings (Steamed)

Lean ground beef and tender bok choy steamed soft — a classic flavor combo kept light and clean.

  • Prep Time: 15 mins
  • Cook Time: Approximately 12 mins
  • Difficulty Level: Easy to Medium
  • Serves: 4
  • Calories: ~178 kcal

Ingredients:

  • 12 rice paper sheets
  • 1 cup lean ground beef
  • 1 cup bok choy, finely chopped
  • 2 garlic cloves, minced
  • 1 tsp fresh ginger, grated
  • 1 tbsp low-sodium soy sauce
  • 1 tsp sesame oil
  • 1 tsp rice vinegar

Instructions:

  1. Blanch bok choy briefly in boiling water, drain, and squeeze dry.
  2. Mix beef, bok choy, garlic, ginger, soy sauce, sesame oil, and vinegar.
  3. Soak rice paper sheets one at a time for 10 seconds.
  4. Add filling and fold into tight, neat parcels.
  5. Place dumplings in a lightly oiled steamer basket.
  6. Steam over medium heat for 10–12 minutes until cooked through.
  7. Serve with soy dipping sauce and a sprinkle of sesame seeds.

Quick Tip: Squeeze bok choy completely dry — any moisture left loosens the filling during steaming.

Storage Tip: Refrigerate for up to 3 days in an airtight container. Reheat in a steamer for 3–4 minutes.

13. Edamame & Carrot Rice Paper Dumplings (Pan-Fried)

Bright, nutty edamame and sweet carrot pan-fried crispy — a 100% plant-based dumpling under 140 calories.

  • Prep Time: 10 mins
  • Cook Time: Approximately 10 mins
  • Difficulty Level: Easy
  • Serves: 3
  • Calories: ~138 kcal

Ingredients:

  • 9 rice paper sheets
  • ¾ cup shelled edamame, cooked
  • 1 medium carrot, grated
  • 1 garlic clove, minced
  • 1 tbsp low-sodium soy sauce
  • 1 tsp sesame oil
  • 1 tsp rice vinegar
  • 1 tsp fresh ginger, grated

Instructions:

  1. Pulse edamame in a food processor until roughly chopped, not smooth.
  2. Mix edamame, carrot, garlic, soy sauce, sesame oil, vinegar, and ginger.
  3. Soak rice paper sheets one at a time for 10 seconds.
  4. Add filling and fold into firm parcels.
  5. Heat a non-stick pan with a light oil spray over medium heat.
  6. Cook dumplings 3–4 minutes per side until golden and crispy.
  7. Serve immediately with soy or peanut dipping sauce.

Quick Tip: Pulse edamame briefly — a coarse texture grips the wrapper better than a smooth paste.

Storage Tip: Store uncooked dumplings in the fridge for up to 2 days. Pan-fry fresh for the crispiest result.

Simple Ways to Serve These Dumplings

These rice paper dumplings are flexible enough to fit any meal or occasion. Here are some practical ideas to get you started.

Light lunch: Pair 4–5 no-cook dumplings with a simple cucumber salad and a drizzle of sweet chili sauce.

Quick weeknight dinner: Serve pan-fried dumplings alongside a bowl of miso soup or a light broth for a satisfying low-calorie meal.

Meal prep bowls: Pack steamed or baked dumplings with brown rice, shredded cabbage, and a soy-sesame dressing for easy grab-and-go lunches.

Snack or appetizer: Arrange a platter of mixed dumplings with 2–3 dipping sauces for a casual game night or light gathering spread.

Family dinner: Set up a DIY dumpling station with prepped fillings and rice paper sheets — let everyone wrap their own.

Post-workout meal: Pair high-protein options like chicken, shrimp, or egg white dumplings with steamed edamame for a clean recovery meal.

Mix and match based on what you have on hand.

Meal Prep Tips

Prep fillings ahead: Most fillings stay fresh in the fridge for up to 2 days. Store them separately and wrap fresh when ready to eat.

Prevent sticking: Place assembled dumplings on a parchment-lined tray and keep them spaced apart. They stick together fast if they touch.

Keep wrappers fresh: Soak rice paper sheets only when you’re ready to wrap. Pre-soaked sheets dry out and tear quickly.

Best containers: Use shallow airtight containers for storing cooked dumplings. Stack with parchment paper between layers to avoid sticking.

Freezing option: Freeze uncooked pan-fry or baked dumplings on a flat tray first, then transfer to a freezer bag. Cook straight from frozen — no thawing needed.

FAQs

Can I make rice paper dumplings ahead of time?

Yes, but with a small catch. Prep and store fillings up to 2 days ahead. Wrap dumplings fresh just before cooking or eating for the best texture.

Can I freeze rice paper dumplings?

Freeze uncooked dumplings only. Lay them flat on a tray to freeze first, then transfer to a freezer bag. Cook straight from frozen — no thawing needed.

How do I stop rice paper from tearing when wrapping?

Soak sheets for just 8–10 seconds in warm water — not hot. Over-soaking makes them too soft and fragile. Work quickly once they’re pliable.

What dipping sauces work best with these dumplings?

Sweet chili sauce, soy-ginger dipping sauce, and light peanut sauce all pair beautifully. Keep sauces light to stay within the low-calorie theme.

Can I air fry rice paper dumplings instead of pan-frying?

Absolutely. Air fry at 375°F (190°C) for 8–10 minutes, flipping halfway. You get a crispy result with even less oil than pan-frying.

Conclusion

These rice paper dumplings prove that eating light doesn’t mean eating boring. Whether you’re meal prepping for the week or throwing together a quick dinner, there’s a recipe here worth trying. Save this post — you’ll want to come back to it.

Leave a Comment