Is wonton wrapper keto friendly?

The keto diet has become one of the most popular diets for weight loss and health in recent years. This low-carb, high-fat diet helps the body reach a metabolic state called ketosis, which has been shown to aid weight loss and manage conditions like type 2 diabetes (1).

Many people following a keto diet avoid common high-carb ingredients like bread, pasta and rice. This leads to questions about whether typically carb-heavy foods like wonton wrappers can fit into a keto eating pattern.

This article reviews the carb count and keto-friendliness of wonton wrappers to help you make the best choices for your low-carb lifestyle.

What are wonton wrappers?

Wonton wrappers are thin sheets of dough often made from wheat flour and water. They can be stuffed with meat and vegetable fillings to make wontons, which are often served in soups or fried as appetizers.

Wonton wrappers are a staple ingredient in Chinese cuisine. They can be found fresh or frozen in most grocery stores, typically near other Asian ingredients.

Though wheat flour is the most common base for wonton wrappers, there are some variations:

– Wheat flour: The traditional type, made from wheat flour and water.

– Egg wrappers: Some wrappers also contain egg for extra structure.

– Rice flour wrappers: For those avoiding wheat, rice flour wrappers are also available.

– Reduced-carb wrappers: Specialty low-carb and keto wrappers made with alternative flours are now being produced too.

No matter what the ingredients, wonton wrappers are very thin and pliable. This allows them to be easily stuffed and shaped before cooking.

Are traditional wheat wonton wrappers keto?

Most traditional wonton wrappers are not keto-friendly due to their high carb content.

A typical wrapper made with wheat flour contains around 9-12 grams of net carbs (2).

Since the standard keto diet limits net carbs to 20-50 grams per day, just 1-2 wonton wrappers would use up a large portion of your daily allotment.

Some keto dieters can fit small amounts of wonton wrappers into their diet by carefully limiting carbs elsewhere. However, most people choose to avoid traditional, wheat-based wrappers to stay within their carb range.

Lower-carb wonton wrapper options for keto

Though traditional wheat wrappers don’t fit into keto diets, several lower-carb alternatives are now available:

Egg wrappers

Egg wonton wrappers contain wheat flour plus egg. The egg provides extra structure and protein.

Thanks to the egg, these wrappers are slightly lower in carbs than standard wheat wrappers, with around 7 grams of net carbs each (3).

While still high in carbs for keto, egg wrappers may be able to fit into some higher-carb keto diets in moderation.

Rice flour wrappers

For those avoiding wheat, rice flour makes a good substitute for wheat flour in wonton wrappers.

Rice flour wrappers contain about 8 grams of net carbs each (4). So while slightly better than wheat-based wrappers, they are still quite high in carbs for keto.

Low-carb/Keto wheat wrappers

As the keto diet has grown in popularity, some companies have developed low-carb wrappers made with wheat flour and other ingredients to reduce the carb count.

For example, Outer Aisle Gourmet’s keto wonton wrappers contain 5 grams of net carbs per wrapper (5). This makes them more suitable for the keto diet than other wheat flour wrappers.

There are now a handful of other brands producing similar low-carb wheat flour wrappers, though ingredient formulations vary.

Coconut flour wrappers

For an unconventional but effective keto wrapper, some people use coconut flour instead of traditional wheat flour.

Coconut flour is extremely low in digestible carbs, providing about 5 grams of net carbs per ounce (28 grams) (6).

By substituting coconut flour for some or all of the regular flour, you can make keto wonton wrappers at home with minimal carbs.

The texture will be a bit different than wheat-based wrappers. But coconut flour wrappers make a tasty substitute for recipes like fried wontons.

Almond flour wrappers

Almond flour is another great wheat flour substitute for keto recipes.

It provides only 2 grams of net carbs per ounce (28 grams), or about 90% fewer carbs than regular flour (7).

Homemade wonton wrappers made with all or part almond flour can easily fit into the keto diet. The texture will also differ from wheat-based wrappers but still works well.

Psyllium husk wrappers

Some low-carb bakers use psyllium husk powder as a substitute for wheat flour to make keto wrappers.

Psyllium is a type of soluble fiber that can be used to make low-carb breads and pastries with a similar texture to wheat flour versions.

Psyllium wonton wrappers will have considerably fewer digestible carbs and more fiber than traditional wheat wrappers.

However, psyllium wrappers require careful formulation to achieve the right texture for wrapping and cooking.

Are wonton wrapper alternatives suitable for keto diets?

Wonton wrapper alternatives like egg, rice flour, coconut flour, almond flour and psyllium husk can all be suitable options on a keto diet:

Egg wrappers

With around 7 grams of net carbs each, egg wonton wrappers can potentially fit into some higher-carb keto diets in moderation (8).

For people following a strict keto diet of less than 50 grams of carbs per day, egg wrappers are still too high in carbs to include regularly.

Rice flour wrappers

Rice flour wonton wrappers are slightly lower in carbs than wheat-based ones but still contain 8 grams of net carbs each (4).

This makes them unsuitable for most keto diets. They should be avoided, especially on strict keto with under 20 grams of carbs per day.

Low-carb wheat wrappers

Specially formulated low-carb wheat wrappers designed for keto contain about 5 grams of net carbs per wrapper (5).

This carb count can fit into a keto eating plan more easily than regular wheat wonton wrappers. However, these wrappers can still add up quickly, so portion sizes need to be watched.

Coconut flour wrappers

Coconut flour wrappers made at home have around 5 grams of net carbs for each ounce of flour used (6).

This makes them a great keto-friendly substitute for wheat flour wrappers. However, some trial and error is required to get the texture right.

Almond flour wrappers

Almond flour wonton wrappers contain only 2 grams of net carbs per ounce used (7).

This extremely low carb count makes almond flour wrappers one of the best options for keto diets. The texture takes some refinement, but the carb savings are worth it.

Psyllium wrappers

Since soluble fiber from psyllium husks is not digested, psyllium wrappers can achieve a very low net carb count.

However, psyllium wrappers are tricky to perfect. It takes precise ratios of psyllium husk powder to other low-carb flours to create a suitable keto wrapper.

With careful formulation though, psyllium wrappers can be an excellent keto choice with very few digestible carbs.

Tips for using keto wonton wrappers

Here are some tips for working with low-carb and keto wonton wrappers:

– Read labels. Track net carbs closely and stick to brands with 5 grams or less per wrapper.

– Start with very small amounts. Even keto wrappers add up fast, so keep portions in check.

– Get creative with fillings. Try chicken, fish, beef, pork, cheese, veggies or egg-based fillings.

– Pan fry carefully. Use gentle heat to avoid burning coconut or almond flour wrappers.

– Boil gently. If boiling homemade psyllium husk or coconut flour wrappers, keep the heat low.

– Freeze extras. Store unused low-carb wrappers in airtight bags or containers for up to 3 months.

– Make sweet wraps. Fill coconut or almond flour wrappers with keto-friendly ingredients for quick desserts.

Keto-friendly wonton recipes

Here are some delicious keto recipes that use low-carb wonton wrappers:

Keto pork wontons

– 1 lb ground pork
– 3 cloves garlic, minced
– 1 tbsp grated ginger
– 2 scallions, chopped
– 1/4 tsp Chinese five spice powder
– 1/4 cup almond flour
– 24 square coconut flour wonton wrappers
– Coconut oil for frying

1. Mix pork with garlic, ginger, scallions, five spice powder and almond flour.

2. Place 1 tbsp filling into each wrapper and seal edges with a bit of water.

3. Pan fry wontons in coconut oil over medium heat until crispy on both sides.

Buffalo chicken wontons

Filling:

– 1 cup shredded rotisserie chicken
– 2 tbsp hot sauce
– 2 oz cream cheese
– 1/4 cup crumbled blue cheese

Sauce:

– 1/4 cup hot sauce
– 2 tbsp butter
– 1 tbsp white vinegar

1. Mix filling ingredients in a bowl. Place 1 tbsp filling into each low-carb wrapper and seal edges.

2. Fry or bake wontons until crispy. Mix sauce ingredients while wontons cook.

3. Toss fried wontons in buffalo sauce or serve it on the side for dipping.

Cheesy taco wontons

Filling:

– 1 lb ground beef, cooked
– 1 cup shredded cheddar cheese
– 1/4 cup chopped onion
– Taco seasoning

Toppings:

– Diced tomatoes
– Sliced avocado
– Sour cream
– Hot sauce

1. Mix cooked ground beef with cheese, onion and taco seasoning. Place 1 tbsp filling into each wrapper and seal edges.

2. Fry or bake until crispy. Serve with desired toppings.

Guidelines for eating wonton wrappers on a keto diet

Here are some guidelines for fitting wonton wrappers into a keto eating pattern:

– Stick to low-carb wrappers with 5 grams of net carbs or less per wrapper. Popular options include brands specifically formulated for keto diets or homemade versions using coconut flour, almond flour or psyllium husk.

– Limit portion sizes. Even keto-friendly wrappers can quickly use up your daily carb allowance. For a 2000-calorie diet, aim for 10 or fewer keto wonton wrappers per day.

– Balance carbs carefully. Account for net carbs in wrappers alongside other foods you eat. This may mean reducing carbs from other sources like vegetables.

– Increase physical activity. If you want to fit in an occasional higher-carb wrapper option, counter it by being more active that day.

– Avoid going over carb limits. Be very mindful of total net carbs, as too many will kick you out of ketosis. Stick to your personal carb tolerance.

– Check ketones. Use urine test strips to ensure you’re still achieving adequate ketone levels for weight loss and health benefits.

Common questions about wonton wrappers on keto diets

Here are answers to some frequently asked questions about eating wonton wrappers on the keto diet:

Are egg wonton wrappers keto?

Egg wonton wrappers are slightly lower in carbs than regular wheat flour wrappers but still contain around 7 grams of net carbs each (3). This is still too high in carbs for most keto diets, though small amounts may work for higher-carb keto diets.

Can you make keto egg roll wrappers?

Yes, there are a few good options for keto egg roll wrappers:

– Specially formulated low-carb egg roll wrappers made with wheat flour and fiber
– Homemade wrappers using coconut flour, almond flour or psyllium husk
– Lettuce leaves or collagen sheets in place of wrappers

Look for egg roll wrappers with 5 grams of net carbs or less per sheet.

Are frozen wonton wrappers keto?

Frozen wonton wrappers are typically made with wheat flour and are not keto-friendly at 9-12 grams of net carbs each (2). However, there are now some brands of frozen low-carb or keto wonton wrappers made with modified wheat flour or alternative flours. Check labels and aim for 5 grams of net carbs or less per wrapper.

Can you make wonton wrappers without wheat?

Yes, there are several good wheat-free options:

– Rice flour wrappers
– Coconut flour wrappers
– Almond flour wrappers
– Cauliflower flour wrappers
– Psyllium husk wrappers

Coconut and almond flour wrappers are the best keto choice at only 5 grams and 2 grams of net carbs per ounce, respectively (6, 7).

The bottom line

Traditional wheat flour wonton wrappers are too high in carbs for most keto diets. However, several alternatives like egg wrappers, coconut flour wrappers, almond flour wrappers or psyllium wrappers can fit into a keto eating plan in moderation.

When choosing keto-friendly wrappers, look for options with 5 grams of net carbs or less per wrapper. Pair with low-carb fillings, limit portions and track net carbs to stay in ketosis. With some care, wontons can be enjoyed as part of a delicious low-carb keto diet.

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