Homemade Gluten Free Wonton Wrappers | Gluten Free Asian Recipes | Healthy gf Asian (2024)

FAQs

What are gluten free wonton wrappers made of? ›

These Gluten free wonton wrappers are the perfect alternative to traditional wrappers. All you need are white rice flour, starch, water, salt, and oil. This vegan recipe uses simple, healthy ingredients—no gums, psyllium husks, or other hard-to-find items!

Wonton wrappers are low in calories, carbs, and fat, making them a healthy choice for delicious dumplings and spring rolls. They can be filled with nutritious options like veggies and lean meats.

Traditional Chinese wonton wrappers are made from wheat flour, eggs and water, and can be used to wrap around any number of fillings to be cooked in soups or fried. That's obviously a no-go for anyone eating gluten free.

Wonton wrappers (includes egg roll wrappers) is likely to have a low glycemic index, as estimated by the AI Glycemic Index Estimator. Check out low glycemic index foods page to view the foods with lab verified GI indices.

Although you can't buy gluten free wonton wrappers, you can definitely make them yourself with this simple recipe that calls for just a few flours, eggs and water. That's it!

How can I substitute wonton wrappers in a recipe? They are other types of thin wrappers in Asian markets that are similar, like gyoza wrappers, shumai wrappers etc. Some will be smaller, thinner, a little thicker, of a round, oval or square shape etc. but they're all in the end similar and can do in a pinch.

Consuming fried or steamed wontons is not likely to impart any significant health benefits. The food does provide energy in the form of carbohydrates and fat. If meat, poultry, or seafood is added you'll also get a small benefit from protein which helps to build and maintain muscle mass.

That said, I also like using fresh wrappers because they are better for making certain types of dumpling pleats. In addition, homemade dumpling skins have a softer, chewier texture when they're cooked. That's why it is well worth the effort to make the wrappers from scratch.

Wonton skins (also called wonton wrappers) are thin sheets of dough made from flour, egg and water. That's basically the same formula as Asian egg noodles, and not all that far off from Italian pasta. Except wonton skins are cut into round and square sheets.

There are decent wonton skins at supermarkets. Dynasty, made by JFC (an Asian company), is actually quite good. Some grocers carry Azumaya but I've consistently found that they are dry, thick, and difficult to work with. Nasoya brand is thinner and more supple than Azumaya.

Is there a difference between wonton wrappers and dumpling wrappers? ›

Traditionally speaking, dumpling wrappers and wonton wrappers are slightly different. Dumpling wrappers tend to be slightly thicker than wonton wrappers, whilst wonton wrappers are characteristically very, very thin.

Hong-Kong-style wonton wrappers are also square-shaped, but they're thinner than the Shanghai-style ones and yellow colored. These are used for Cantonese or Hong-Kong-style wontons, like in our Wonton Noodle Soup recipe. You can also use these wrappers to make Siu Mai (we have a great siu mai recipe in our cookbook!).

Choose lean proteins

Some lean protein choices include chicken, lean ground pork and fish. These proteins are often used in Chinese main dishes such as Kung Pao Chicken with Bell Peppers. Plant-based proteins, such as tofu, are also found in Chinese dishes.

But with a carb-heavy menu featuring white rice, noodles, and fried fare, a Chinese meal can easily spike your blood sugar. On the flip side, Chinese dishes can feature fiber-rich vegetables and lean protein. So, with some savvy ordering know-how, you can dial in an order that supports metabolic health.

The best options for a diabetic at a Chinese restaurant include dishes that are steamed, stir-fried, or grilled, with plenty of vegetables and lean proteins. Some choices may include steamed vegetables with tofu, chicken or shrimp stir-fry, or grilled fish with steamed rice.

So most people make traditional egg rolls with wheat based wrappers. Obviously a no-go for those with Celiac Disease.

Primarily, because they are manufactured by small, dedicated-gluten free companies, using higher quality and/or more expensive ingredients. Also, supply and demand. Always. People who must follow a gluten-free diet have limited options.

Gluten-free breads are made using all sorts of grain and legume flours which are naturally free of gluten, including rice, almond, buckwheat, chickpea, sorghum, quinoa, and millet. If you were to toss any of these flours with water, yeast, and salt, you'd end up with one lovely mess that wouldn't go anywhere…