Diabetic-Friendly Crispy Wontons (Baked/Air-Fried)
Ingredients
Filling
- 1 cup shredded chicken or paneer (low-fat)
- 2 tbsp cream cheese (light) or Greek yogurt
- 1 tbsp chopped green onions
- 1 tsp garlic (minced)
- ½ tsp soy sauce (low sodium)
- Black pepper to taste
Wrappers (choose one)
- 12–15 whole wheat wonton wrappers
OR (lower carb option): - Thin cabbage leaves or lettuce leaves
For crisping
- 1–2 tbsp olive oil (light brushing or spray)
Instructions
- Make filling
Mix chicken/paneer, cream cheese or yogurt, green onions, garlic, soy sauce, and pepper. - Assemble
Place 1 spoon filling in center, fold into rectangles or triangles, seal edges with water. - Cook (no deep frying)
- Air fryer: 180°C (350°F) for 8–10 minutes
- Bake: 200°C (400°F) for 12–15 minutes
- Brush lightly with oil before cooking for crispiness
🩺 Why it’s diabetes-friendly
- Less refined carbs: whole wheat or veggie wrappers
- No deep frying: cuts excess fat and calories
- Protein-rich filling: helps prevent glucose spikes
🍶 Diabetic-friendly dipping sauce
- 2 tbsp soy sauce (low sodium)
- 1 tbsp vinegar
- Chili flakes + garlic
- Optional: a few drops of stevia (instead of sugar)
⚖️ Portion tip
Stick to 3–4 pieces per serving, and pair with a salad or soup to balance your meal.
🔄 Extra tips
- Avoid sweet chili sauce (high sugar)
- Add veggies (cabbage, mushrooms) to increase fiber
- Use air fryer for best crispy texture without oil
