Weight Watchers Wonton Soup Recipe: Low Points, Flavorful, and Healthy
When it comes to comfort food, few dishes are as satisfying as a warm bowl of Wonton Soup. However, traditional wonton soup can be calorie-dense and high in fat due to the deep-frying of the wontons and the rich, oily broth. This Weight Watchers Wonton Soup recipe provides a lighter alternative, allowing you to enjoy this classic Chinese dish with fewer calories and fewer Weight Watchers points.
This soup is perfect for anyone on a Weight Watchers plan, offering the same delicious taste but with fewer points. It’s made with lean protein, fresh vegetables, and a flavorful broth that brings together all the ingredients without adding unnecessary calories. Whether you’re in the mood for a starter or a light main course, this low-point wonton soup is sure to hit the spot.
Why This Recipe Is Ideal for Weight Watchers
The key to keeping this wonton soup Weight Watchers friendly is to focus on lean proteins, fresh vegetables, and a low-sodium broth. Traditional wontons are often stuffed with fatty pork or beef and fried in oil, adding extra calories and fat. In this lighter version, we make the wontons using ground turkey, shrimp, or even tofu, with no frying required, making the dish healthier and lower in points.
This soup is also vegetable-packed, so it’s high in fiber and essential nutrients. Vegetables like bok choy, scallions, and shiitake mushrooms are not only low in points but also add a ton of flavor to the broth, making the dish feel hearty without the added calories.
Weight Watchers Points (Per Serving)
Freestyle SmartPoints: 3 points per serving (1 cup of soup)
PointsPlus: 4 points per serving
SmartPoints: 3 points per serving
Ingredients (Serves 4-6)
For the Soup Base:
4 cups low-sodium chicken broth (or vegetable broth for a vegetarian option)
1 tbsp fresh ginger, grated (adds warmth and depth to the broth)
2 garlic cloves, minced (for aromatic flavor)
1 tbsp soy sauce (use low-sodium soy sauce to reduce sodium content)
1 tsp sesame oil (adds depth without being too oily)
1/2 tsp ground white pepper (for mild heat and flavor)
1-2 cups baby bok choy, chopped (adds texture and nutrients)
1/2 cup shiitake mushrooms, sliced (optional, but they add earthy flavor)
1/4 cup green onions, chopped (for garnish and flavor)
For the Wontons:
1/2 lb ground turkey (or ground chicken or shrimp for a lower-fat alternative)
1 tbsp low-sodium soy sauce (adds saltiness and umami)
1 tsp grated ginger (adds freshness and depth to the filling)
2 tbsp finely chopped water chestnuts (for crunch and texture)
1/4 cup finely chopped green onions
1/2 tsp garlic powder
1/2 tsp white pepper
24 wonton wrappers (store-bought or homemade, depending on your preference)
Nutritional Information (Per Serving)
Calories: 130
Total Fat: 3g
Saturated Fat: 0.5g
Monounsaturated Fat: 1g
Polyunsaturated Fat: 1g
Cholesterol: 30mg
Sodium: 550mg
Potassium: 300mg
Total Carbohydrates: 15g
Dietary Fiber: 2g
Sugars: 3g
Net Carbs: 13g
Protein: 10g
Vitamin A: 15% of the Daily Value (DV)
Vitamin C: 25% of the DV
Calcium: 4% of the DV
Iron: 6% of the DV
Step-by-Step Instructions for Weight Watchers Wonton Soup
Step 1: Prepare the Wonton Filling
Start by making the wonton filling. In a mixing bowl, combine the ground turkey, soy sauce, grated ginger, water chestnuts, green onions, garlic powder, and white pepper. Mix everything together thoroughly, ensuring that the seasoning is evenly distributed throughout the meat mixture.
Step 2: Assemble the Wontons
Next, prepare the wonton wrappers. If you’re using store-bought wonton wrappers, you can typically find them in the refrigerated section of the grocery store. To assemble the wontons, place a small teaspoon of the filling in the center of each wonton wrapper. Be careful not to overfill.
To close the wontons, wet the edges of the wrapper with a small amount of water. Fold the wrapper over the filling to create a triangle or square shape, pressing the edges tightly to seal them. If you’d like to make the wontons more decorative, you can pleat the edges or fold them into different shapes. Repeat the process until all the filling is used up. You should have about 24 wontons.
Step 3: Prepare the Soup Base
While you’re assembling the wontons, it’s time to get the broth going. In a large pot, combine the low-sodium chicken broth, ginger, garlic, soy sauce, sesame oil, and white pepper. Bring the mixture to a gentle simmer over medium-high heat, allowing the flavors to meld together.
Once the broth is simmering, add the bok choy and shiitake mushrooms (if using). Let them cook for about 2-3 minutes until the bok choy wilts and the mushrooms soften. Taste the broth, and adjust the seasoning with additional soy sauce or pepper as needed.
Step 4: Cook the Wontons
Once the broth is ready, carefully drop the wontons into the simmering broth, one at a time. Be gentle when adding the wontons to avoid tearing the wrappers. Cook the wontons for about 5-6 minutes, or until they float to the surface. Floating is a good indicator that the wontons are fully cooked. Use a slotted spoon to remove them from the broth and set them aside while you finish cooking the rest.
Step 5: Assemble the Soup
Once all the wontons are cooked, carefully place them back into the soup. Stir gently, ensuring that the wontons don’t break apart. Allow everything to simmer together for another 2 minutes to ensure the wontons are heated through.
Step 6: Garnish and Serve
Ladle the soup into bowls, ensuring each bowl gets a good amount of broth and wontons. Garnish with green onions and additional sesame oil if desired. Serve hot and enjoy!
Additional Tips for the Perfect Weight Watchers Wonton Soup
Choosing the Right Wonton Wrappers: To keep the soup low in points, it’s important to use thin wonton wrappers that are made from basic ingredients such as flour and water. Avoid wrappers that are made with egg or additional fats, as they will increase the points.
Vegetable Options: If you’re looking to increase the vegetable content, consider adding other low-point vegetables like spinach, bok choy, kale, or cabbage. You can also swap the mushrooms for other varieties like shiitake or button mushrooms, depending on what you prefer or have on hand.
Make Ahead: You can assemble the wontons ahead of time and freeze them for future use. Simply freeze the assembled wontons in a single layer on a baking sheet, and once frozen, transfer them to a freezer-safe bag. To cook, just drop the frozen wontons directly into the broth—no need to thaw them first.
Broth Variations: If you prefer a richer broth, you can use vegetable stock or beef broth, though these will slightly alter the points. Make sure to choose a low-sodium version of the broth to keep the sodium content in check.
Adding Protein: If you’d like to make this soup even more filling, you can add extra protein, such as shrimp or tofu. Just make sure to account for any additional points that may come with the protein sources.
Why This Wonton Soup is Perfect for Weight Watchers
This Weight Watchers Wonton Soup is a great way to enjoy a comforting and flavorful meal without sacrificing your healthy eating plan. At just 3 points per serving, it’s an excellent choice for those looking to stay within their daily points while still enjoying a hearty and satisfying dish. The use of lean turkey, fresh vegetables, and a low-sodium broth ensures that you can indulge without the guilt.
Additionally, the high protein from the turkey and fiber from the vegetables will help you feel fuller for longer, making this soup an excellent choice for both lunch and dinner. Plus, this recipe is highly customizable, so
Weight Watchers Wonton Soup Recipe
Ingredients:
For the Wontons:
1/2 pound lean ground chicken or turkey
1 cup finely chopped cabbage
2 green onions, finely chopped
1 teaspoon grated fresh ginger
2 cloves garlic, minced
1 tablespoon low-sodium soy sauce
1 teaspoon sesame oil
24 wonton wrappers
For the Soup:
6 cups low-sodium chicken or vegetable broth
1 tablespoon grated fresh ginger
2 cloves garlic, minced
2 tablespoons low-sodium soy sauce
2 cups chopped bok choy or spinach
2 green onions, thinly sliced
Instructions:
Prepare the Wonton Filling: In a mixing bowl, combine the ground chicken or turkey, chopped cabbage, green onions, grated ginger, minced garlic, soy sauce, and sesame oil. Mix until well combined.
Assemble the Wontons: Place a wonton wrapper on a clean, dry surface. Spoon about 1 teaspoon of the filling mixture into the center of the wrapper. Moisten the edges of the wrapper with water, then fold it diagonally to form a triangle. Press the edges together to seal, making sure to remove any air pockets. Repeat with the remaining wrappers and filling.
Prepare the Soup Base: In a large pot, bring the chicken or vegetable broth to a simmer over medium heat. Add the grated ginger, minced garlic, and soy sauce to the broth, stirring to combine. Let the broth simmer for 5 minutes to allow the flavors to meld.
Cook the Wontons: Carefully drop the assembled wontons into the simmering broth, making sure they are submerged. Cook for 5-7 minutes, or until the wontons are cooked through and float to the surface.
Add the Greens: Once the wontons are cooked, add the chopped bok choy or spinach to the soup. Let the greens wilt slightly in the hot broth, about 1-2 minutes.
Serve: Ladle the Weight Watchers Wonton Soup into bowls, making sure to distribute the wontons and greens evenly. Garnish with thinly sliced green onions and serve hot.
Enjoy: Serve this delicious and satisfying soup as a light meal or appetizer, and enjoy the comforting flavors of homemade wonton soup without the guilt!
Note: Feel free to customize this recipe by adding additional vegetables such as sliced mushrooms, carrots, or bell peppers to the soup. You can also adjust the seasonings to your taste preferences by adding more soy sauce or sesame oil if desired.
