Healthy Baked Chicken Wontons

By
Rhonda Parkinson
Rhonda Parkinson
Rhonda Parkinson is a freelance writer who has authored many cookbooks, including two Everything guides to Chinese cooking.
Learn about The Spruce Eats' Editorial Process
Updated on 12/16/21
Tested by
Laurel Randolph
Photo of Laurel Randolph
Tested by Laurel Randolph
A fervid lover of the culinary arts and all things Instant Pot, Laurel has been writing about food for 10 years. One of her cookbooks was the #2 cookbook of 2017.
Learn about The Spruce Eats' Editorial Process
Healthy Baked Chicken Wontons

The Spruce / Julia Hartbeck

Prep: 20 mins
Cook: 23 mins
Cool: 15 mins
Total: 58 mins
Servings: 5 to 6 servings
Yield: 16 wontons
Nutrition Facts (per serving)
388 Calories
17g Fat
36g Carbs
24g Protein
Show Full Nutrition Label Hide Full Nutrition Label
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Nutrition Facts
Servings: 5 to 6
Amount per serving
Calories 388
% Daily Value*
Total Fat 17g 22%
Saturated Fat 4g 18%
Cholesterol 88mg 29%
Sodium 1062mg 46%
Total Carbohydrate 36g 13%
Dietary Fiber 2g 7%
Total Sugars 3g
Protein 24g
Vitamin C 4mg 20%
Calcium 58mg 4%
Iron 3mg 15%
Potassium 539mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This easy chicken wonton recipe reduces the fat and calories by baking instead of deep-frying the filled wontons. It also uses reduced-fat peanut butter and a sugar substitute. If you are having a party, your guests who are watching their waistlines can enjoy this wonton appetizer.

Serve the hot wontons with a dipping sauce as an appetizer or part of a dim sum meal. They are flavorful in themselves, but you can also serve them with a dipping sauce such as soy sauce, sweet chili sauce, ketchup, cocktail sauce, or spicy Chinese mustard.

1:44

Click Play to See This Healthy Baked Chicken Wonton Recipe Come Together

"The filling for these wontons is oh-so-flavorful that a dipping sauce is completely optional. If you're not on a strict diet, regular peanut butter and sugar work just as well. Freeze any extras for a quick snack." —Laurel Randolph

Baked chicken wontons
A Note From Our Recipe Tester

Ingredients

  • Cooking spray, for the baking sheets

  • 2 tablespoons vegetable oil

  • 2 tablespoons chopped shallots

  • 1 clove garlic, chopped

  • 2 green onions, chopped

  • 8 ounces ground chicken

  • 3 tablespoons reduced-fat peanut butter

  • 3 tablespoons shredded carrot

  • 1 teaspoon green curry paste

  • 2 tablespoons soy sauce

  • 1 1/2 teaspoons sugar substitute, such as ZSweet

  • 2 teaspoons lime juice

  • 32 wonton wrappers

Steps to Make It

  1. Gather the ingredients.

    Healthy Baked Chicken Wontons ingredients

    The Spruce / Julia Hartbeck

  2. Preheat the oven to 350 F. Spray two 9 x 13-inch baking sheets with nonstick cooking spray.

    greased baking sheets

    The Spruce / Julia Hartbeck

  3. Heat a wok over medium-high heat. Add the oil, drizzling it down the sides of the wok. When the oil is hot, add the shallots, garlic, and green onion and stir-fry briefly. Add the chicken meat and stir-fry until the chicken changes color and is nearly cooked through.

    add the shallots, garlic, chicken and green onion in a pan

    The Spruce / Julia Hartbeck

  4. Stir in the peanut butter, shredded carrots, green curry paste, soy sauce, sugar substitute, and lime juice. Remove the wok from the burner and allow the mixture to cool.

    wonton filling ingredients cooking in a pan

    The Spruce / Julia Hartbeck

  5. Fill and fold the wontons: First, set out the wonton wrappers and a small bowl filled with water. Lay out 1 wonton wrapper and place approximately 1 tablespoon of the chicken mixture in the middle.

    wonton filling on top of the wonton wrapper

    The Spruce / Julia Hartbeck

  6. Dip your finger in the water and run it along the edges of the wonton wrapper to wet it.

    brush the edges of the wonton wrapper with water

    The Spruce / Julia Hartbeck

  7. Take another wonton wrapper and wet the edges. Place it on top of the other wonton, moistened-side down, in a way that forms a star shape (i.e., the top wrapper looks like a diamond instead of a square).

    wonton wrapper on top of filling

    The Spruce / Julia Hartbeck

  8. Fold the star points from the bottom wonton over the top. Fold the star points from the top wonton under the bottom. Now you should have little packets.

    sealed wonton

    The Spruce / Julia Hartbeck

  9.  Continue with the rest of the mixture and wontons.

    sealed wontons

    The Spruce / Julia Hartbeck

  10. Lay the wontons out on the baking sheets and spray lightly with more cooking spray. Bake for 14 to 17 minutes or until browned on both sides, turning halfway through cooking.

    Healthy Baked Chicken Wontons on a baking sheet

    The Spruce / Julia Hartbeck

Tips

  • Keep the wonton wrappers covered with a lightly damp towel to keep them from drying out.
  • Leftover wrappers can be frozen for up to three months.

Recipe Variations

  • Steaming your wontons is another healthy alternative to baking. Set up a steamer and place a layer of banana, cabbage or lettuce leaves on the surface or lightly oil the surface to prevent sticking. Steam the wontons covered for 5 to 7 minutes until the wrapper is soft and the filling is hot.
  • If you're not watching your calories, you can use regular peanut butter and sugar to taste.
  • You can substitute the ground chicken with ground pork or turkey. For a vegetarian option, use an equivalent amount of coarsely grated firm tofu.

How to Freeze

You can assemble the wontons ahead of time and freeze them. Place them on a baking sheet in a single layer in the freezer until frozen, then transfer them to a freezer bag or storage container. Let thaw before baking or deep-frying. Note that deep-frying will add more calories due to the oil.

What is the difference between wonton and dumpling wrappers?

Store-bought wonton wrappers are usually square in shape and dumpling wrappers tend to be round. Wonton wrappers are generally thinner, though both come in varying ranges of thickness. Sometimes wonton wrappers will contain egg in addition to flour and water.

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