Smashed dumpling tacos: The high-protein viral recipe with 5g protein per taco
If you've been on social media lately, you've probably seen smashed dumpling tacos everywhere. This viral recipe combines the crispy crunch of a taco with the juicy filling of a dumpling, creating a high-protein snack, lunch or party food that's surprisingly easy to make at home.
So we decided to get our Zing Wellbeing nutritionist and chefs on the case and create a super healthy version of the smashed dumpling tacos.
The best part? Each dumpling taco contains around 5g of protein for just 60 calories, making them a smart option if you're trying to increase your protein intake.
At Zing Wellbeing, we're always looking for ways to make healthy eating feel exciting, and these smashed dumpling tacos tick all the boxes - high protein, packed with flavour, budget-friendly and ready in minutes.
Why smashed dumpling tacos are so popular
The smashed dumpling taco trend exploded online because it combines two favourite comfort foods into one crispy, flavour-packed bite.
Instead of folding dumplings traditionally, the filling is pressed directly onto the wrapper, creating a crispy base and juicy topping. The result is a taco-style dumpling that delivers crunch, protein and fresh vegetables in every bite.
They're also highly customisable and can be made with chicken, pork, turkey or even plant-based mince.
Are smashed dumpling tacos healthy?
Yes - especially when made with lean chicken mince and topped with fresh vegetables.
Unlike deep-fried takeaway dumplings, these tacos are cooked with minimal oil and include lean protein, herbs and vegetables.
Each taco contains:
- 60 calories
- 5g protein
- 8g carbohydrates
- 3g fat
- 1g fibre
That makes them a fantastic option for:
- High-protein meal plans
- Weight loss goals
- Healthy family dinners
- Meal prep lunches
- Post-workout snacks
The surprising health benefits of the ingredients
One reason this recipe works so well nutritionally is that several ingredients offer benefits beyond just flavour.
Chicken mince supports protein intake and satiety
Chicken mince is one of the most versatile high-protein ingredients available.
Protein helps:
- Maintain lean muscle mass
- Support recovery after exercise
- Increase feelings of fullness
- Reduce hunger between meals
Using lean chicken mince keeps calories lower while still delivering quality protein.
Ginger may support digestion
Fresh ginger contains natural compounds called gingerols.
Research suggests ginger may:
- Support digestive comfort
- Reduce feelings of nausea
- Assist healthy inflammatory responses
It's one of the easiest ways to add flavour without adding calories.
Garlic contains beneficial plant compounds
Garlic contains allicin, a naturally occurring compound that has been studied for its potential role in supporting heart health and immune function.
It also adds huge flavour with very few calories.
Fresh herbs add antioxidants
Spring onions and coriander contain plant compounds and antioxidants that help support overall health.
While they may seem like small additions, herbs can significantly increase the nutrient density of meals.
Fresh vegetables increase fibre
The cucumber and carrot topping adds crunch, colour and extra fibre.
Higher fibre meals can help:
- Support gut health
- Promote fullness
- Assist healthy digestion
- Stabilise energy levels
High-protein smashed dumpling tacos recipe
Serves: 20 dumpling tacos
Ingredients
Dumpling wrappers
- 20 store-bought dumpling wrappers
- 1 tbsp olive oil
Filling
- 400g chicken mince
- 3 cloves garlic, crushed
- 1-inch piece fresh ginger, grated
- 4 spring onions, chopped
- Handful coriander, chopped
- 1 tbsp light soy sauce
- 1 tsp dark soy sauce
- 1/2 tsp sesame oil
- 1 tsp rice wine vinegar
- 1 egg
- Salt and pepper
Toppings
- Cucumber, sliced into thin strips
- Carrot, sliced into thin strips
- Spring onions, chopped
- Coriander
- Chilli oil
Method
- Place all filling ingredients into a bowl and mix well.
- Scoop approximately 1-2 tablespoons of filling onto each dumpling wrapper and flatten slightly.
- Heat olive oil in a large frying pan.
- Place the dumpling filling-side down into the pan and press gently.
- Cook for approximately 2 minutes.
- Flip over and add 2-3 tablespoons of water.
- Cover with a lid and steam for 1 minute.
- Remove the lid and continue cooking until the base becomes golden and crispy.
- Transfer to a serving plate.
- Top with cucumber, carrot, spring onions, coriander and chilli oil.
Can you meal prep smashed dumpling tacos?
Absolutely.
The filling can be prepared up to 24 hours ahead and stored in the fridge. You can also prepare all toppings in advance to make dinner even quicker.
For best results, cook the tacos fresh so they stay crispy.
Easy ways to increase the protein even more
If you're aiming for a higher-protein meal, try:
- Using extra lean chicken mince
- Adding finely chopped prawns to the filling
- Serving alongside an edamame salad
- Pairing with a high-protein Asian slaw
- Enjoying with a side of Greek yoghurt-based dipping sauce
Smashed dumpling tacos are one of the easiest ways to turn simple ingredients into a high-protein meal the whole family will love. With lean chicken mince, digestion-supporting ginger, antioxidant-rich herbs and crunchy vegetables, they're proof that healthy eating doesn't have to be boring.
Looking for more healthy high-protein recipes?
Members can access hundreds of high-protein, family-friendly recipes inside the Zing Wellbeing app, including meal plans designed for weight loss, gut health, menopause, healthy ageing and overall wellbeing.
Get over 2,000 healthy and high protein recipes in the Zing Wellbeing app
