Best Bariatric Wonton Wrapper Recipes

1. Mini Wonton Taco Cups

A high-protein, low-carb twist on tacos!

Ingredients:

• Wonton wrappers
• ½ lb lean ground turkey or chicken
• Taco seasoning (low sodium)
• Shredded low-fat cheddar cheese
• Greek yogurt or plain nonfat sour cream (as topping)
• Salsa and chopped cilantro (optional)

Instructions:

1. Preheat oven to 375°F (190°C).
2. Spray a muffin tin with cooking spray and press one wonton wrapper into each cup.
3. Brown the turkey with taco seasoning.
4. Spoon the mixture into the wonton cups.
5. Top with a sprinkle of cheese.
6. Bake for 10–12 minutes or until edges are golden.
7. Top with Greek yogurt and salsa if desired.

✅ Great for portion control — each cup is about 70–100 calories.

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2. Wonton Lasagna Bites

Perfect for satisfying Italian cravings without the carbs.

Ingredients:

• Wonton wrappers
• 1 cup low-fat ricotta cheese
• ½ cup marinara sauce (no added sugar)
• ½ cup shredded mozzarella cheese
• ½ lb lean ground beef or turkey
• Italian seasoning

Instructions:

1. Preheat oven to 375°F.
2. Cook meat and season with Italian spices.
3. Layer in a muffin tin: wonton wrapper, ricotta, meat, marinara, mozzarella. Repeat for a second layer.
4. Bake for 15–18 minutes until cheese is bubbly.

🥄 Each mini lasagna = 100–130 calories, 10–12g protein.

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3. Air-Fried Wonton Chips

A crispy, guilt-free snack or topping.

Ingredients:

• Wonton wrappers, cut into triangles
• Olive oil spray
• Sea salt or garlic powder

Instructions:

1. Preheat air fryer to 375°F.
2. Lightly spray wrappers with olive oil.
3. Air-fry in batches for 3–5 minutes, flipping halfway.
4. Season and cool.

🎯 Serve with hummus or Greek yogurt dip. Way healthier than traditional chips.

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4. Egg Roll in a Wonton Cup

A low-carb twist on egg rolls—baked, not fried!

Ingredients:

• Wonton wrappers
• 1 cup shredded cabbage slaw mix
• ¼ cup shredded carrots
• ½ lb ground chicken or turkey
• 1 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• Garlic, ginger to taste

Instructions:

1. Cook meat with garlic, ginger, soy sauce, and sesame oil.
2. Add cabbage and carrots. Sauté until soft.
3. Place wonton wrappers in muffin tin and fill with mixture.
4. Bake at 375°F for 10–12 minutes.

🔥 Each cup: ~90 calories, low fat, high fiber and protein.

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5. Bariatric Dessert Wontons (Baked Apple Pie Bites)

A light, sweet treat for occasional indulgence.

Ingredients:

• Diced apple (peeled and cooked with cinnamon)
• Wonton wrappers
• Dash of cinnamon and stevia or monk fruit sweetener
• Cooking spray

Instructions:

1. Fill wrappers with a small spoonful of apple mixture.
2. Fold and seal with a dab of water.
3. Spray lightly with cooking spray.
4. Bake at 375°F for 10 minutes until golden.

🍎 A warm, low-sugar dessert with fiber and flavor—just 40–50 calories each!