Steamed prawn rice paper dumplings (high-protein, gut-friendly & ready in 20 minutes)

Steamed prawn rice paper dumplings (high-protein, gut-friendly & ready in 20 minutes)

If you’re looking for a healthy, high-protein dinner that actually tastes amazing, these Steamed Prawn Rice Paper Dumplings are going to be a go-to - and this is just one of the 1500+ recipes in the Zing Wellbeing app 

They’re light, flavour-packed, naturally gluten-free (when using gluten-free soy sauce), and perfect for women wanting to support gut health, reduce bloating, and increase protein intake - without feeling deprived.

Plus, they’re quick, family-friendly, and feel like a takeaway… just a whole lot healthier.

Why these dumplings are so good for you

These dumplings tick all the boxes for women 35+:

  • High protein (30g per serve) → supports metabolism, muscle tone, and hormone health
  • Gut-friendly ingredients → garlic, ginger, and vinegar support digestion
  • Low in calories but satisfying → perfect for weight management
  • Anti-inflammatory benefits → from ginger, garlic, and herbs
  • No heavy pastry → rice paper keeps them lighter and easier to digest

Ingredients (Serves 4)

Dumplings

  • 500g prawns, peeled, deveined & minced
  • ¼ cup chives, finely chopped
  • 2 ½ tsp soy sauce
  • 1 tbsp cornstarch
  • 3 tbsp fresh ginger, minced
  • 4 garlic cloves, minced
  • Pinch black pepper
  • 15–20 rice paper sheets

Sauce

  • 3 garlic cloves, grated
  • 2 tbsp chilli crisp oil
  • ⅓ cup rice wine vinegar
  • ⅓ cup soy sauce
  • 1 tbsp coconut sugar
  • 4 spring onions, finely chopped
  • ¼ cup coriander, finely chopped
  • 2 tbsp sesame oil

How to make steamed prawn rice paper dumplings

  1. Make the sauce
    Combine all sauce ingredients in a bowl. Mix well and set aside.
  2. Prepare the filling
    In a bowl, mix prawns, garlic, ginger, chives, soy sauce, cornstarch, and pepper until well combined.
  3. Prepare the steamer
    Line a steaming basket with baking paper and lightly spray with oil.
  4. Assemble the dumplings
    • Dip one rice paper sheet in water until soft
    • Place on a board and fold edges to form a square
    • Add 1 tbsp filling in the centre
    • Fold corners inward and press to seal
  5. Steam
    Place dumplings in the basket and steam for 10 minutes until cooked through.
  6. Serve
    Serve immediately with the dipping sauce and enjoy!

Macros per serve (approx. 4 dumplings)

  • Calories: 280
  • Protein: 30g
  • Carbohydrates: 18g
  • Fat: 10g
  • Fibre: 2g

Health benefits for women

This recipe isn’t just delicious—it’s functional food:

1. Supports metabolism & fat loss
High protein helps keep you full, stabilises blood sugar, and supports lean muscle—key for fat loss, especially during menopause.

2. Boosts gut health & reduces bloating
Garlic, ginger, and vinegar help stimulate digestion and support a healthy gut microbiome.

3. Supports hormones & energy
Prawns are rich in vitamin B12, iodine, and selenium, which are essential for thyroid health, energy production, and hormone balance.

Tips to make them even better

  • Add finely chopped capsicum or cabbage for extra fibre
  • Use gluten-free soy sauce if needed
  • Don’t overcrowd the steamer—cook in batches
  • Make extra and store in the fridge for quick high-protein lunches

And this is just one of the 1500+ recipes in the Zing Wellbeing app 

Back to blog