Diabetic-Friendly Wonton Soup
Ingredients
For the wontons
- 200 g ground chicken or turkey (lean)
- 1 cup finely chopped cabbage or spinach
- 2 green onions (chopped)
- 1 tsp grated ginger
- 1 tsp garlic (minced)
- 1 tbsp soy sauce (low sodium)
- 1 tsp sesame oil
- Black pepper to taste
- 20–25 wonton wrappers (use whole wheat if available, or use fewer)
For the broth
- 4 cups low-sodium chicken broth
- 1 tsp ginger slices
- 1 garlic clove (crushed)
- 1 tbsp soy sauce
- 1–2 cups vegetables (bok choy, mushrooms, carrots)
Instructions
- Make filling
Mix ground meat, vegetables, and seasonings. - Assemble wontons
Place 1 tsp filling in each wrapper, fold, and seal with water. - Prepare broth
Bring broth to a simmer with ginger, garlic, and soy sauce. - Cook wontons
Add wontons and cook 4–5 minutes until they float. - Add vegetables
Toss in veggies and cook another 2–3 minutes.
🩺 Why it’s diabetes-friendly
- Lean protein + fiber: Slows glucose spikes
- Controlled carbs: Limit wrappers (they’re the main carb source)
- Low sodium option: Helps overall heart health
🔄 Smart modifications
- Use fewer wontons and add extra vegetables
- Try lettuce wraps or skip wrappers entirely for a “wonton bowl”
- Add tofu for extra protein without carbs
- Avoid cornstarch-thickened broths
🍲 Portion tip
Stick to about 4–6 wontons per serving and fill the rest of your bowl with broth and vegetables.
