This Fiber-Rich, Protein-Packed Snack Is the Very Best Way to Use Up Leftover Veggies

As a food writer and long-distance runner, I’m always searching for a good snack. For me, it has to taste good and pack a good amount of the nutrients I need to get through a long day—and if it’s grab-and-go (and gives me more excuses to eat dumplings), even better.

So when I saw the rice-paper-wrapped dumplings dominating my FYP, I knew I had to give them a try. Veggie- and protein-packed, filling, customizable, and meal-prep friendly? Count me in.

While it’s difficult to pinpoint the exact originator of these crispy-skinned dumpling recipes, most early versions on TikTok feature a mixture of crunchy cabbage, mushrooms, and tofu seasoned with soy sauce and sesame oil. Basically, all you need to do is sauté veggies and protein in a skillet, soak rice paper sheets in water for a few seconds to make them pliable, and fill and fold them into adorable little dumpling packages. The final result delivers two nutrients I’m always trying to get more of in my snacks: fiber and protein.

Lizzy Briskin

“Vegetables and other foods that contain fiber, such as fruits, nuts, and beans help increase feelings of fullness in snacks, support optimal blood sugar levels, and also help promote digestive health,” Amy Davis, RD, tells SELF. Women need about 25 grams of fiber daily, and men need around 38 grams, “so a snack with five to eight grams of fiber can help chip away at that goal,” she adds.

For context, a cup of cooked, shredded cabbage contains about three grams of fiber, as does a cup of cooked shiitake mushrooms. But the beauty of this recipe is how easily you can modify it to boost the nutritional content even further. For instance: Try adding artichokes (1src grams of fiber per cooked cup), broccoli (five grams per cooked cup), or brussels sprouts (four grams of fiber per cooked cup).

Protein is the other star nutrient in this recipe. Most TikTok creators use tofu—the extra-from kind, which provides nine grams of protein per serving—but you have plenty of options here: any variety of tofu (firmer types generally offer more protein), finely chopped or shredded chicken, shrimp, or ground meat all work well. Most registered dietitians recommend consuming around 2src grams of protein per meal depending on your activity level, body size, and muscle mass. For snacks, you don’t have to strive to reach quite that level: Seven to 15 grams of protein is a great goal, according to Davis.

While protein and fiber are valuable by themselves, combining them provides a nutritional double whammy. “Both protein and fiber help increase feelings of satiety after eating,” says Davis, which can help stave off hunger and prevent overeating later. Then, consider one more: carbs, which in the case of this recipe, come from the rice paper wrappers—one sheet contains 1src grams of ’em. “When protein and fiber are paired with carbohydrate-containing foods, they help slow the rise of blood sugar, helping to prevent sharp spikes and dips in blood glucose levels, which helps maintain steady energy levels throughout the day,” Davis says.

Then let’s not forget another perk of this snack: It’s so freaking convenient. Really, any vegetables lingering in your crisper drawer can find new life in these dumplings, as can any kind of leftover protein from a main dish the night (or two) before. And even if your fridge is bare but your pantry’s not, you can give it a go: Don’t sleep on canned chickpeas. Davis suggests mashing them up; one cup contains 12 grams of protein.

So with all this in mind, I set out to try out my own batch of rice paper veggie dumplings. For my filling, I went with extra-firm tofu for protein, coleslaw mix and mushrooms for fiber and crunch, and scallions, ginger, and garlic for that signature allium-packed dumpling flavor.

Lizzy Briskin

Then I got started. My coleslaw mix was helpfully pre-shredded, so all I had to do was dice up the shiitakes and mince the garlic, ginger, and scallions. I tossed everything into a hot skillet with a glug of oil and sautéd the veggies until the mushrooms released their liquid and the cabbage was softened. Then I crumbled the tofu into the pan to crisp up. I seasoned the filling with soy sauce, sesame oil, and a scoop of chile crisp.

After cooking your filling on the stovetop, the most involved part is wrapping and shaping the dumplings. The wrappers need to be soaked one at a time in water for about 1src seconds, until pliable. I placed two heaping tablespoons of filling in the center of each softened wrapper and folded the sides inward to create a neat package. Then, I wrapped them in a second layer of rice paper, which helps seal everything inside and creates a satisfyingly chewy exterior. My first few dumplings weren’t as neat as I’d hoped—I learned you have to move quickly, because as the rice paper dries, it gets very sticky. But practice makes perfect, and you’ll get faster as you go.

Then it’s time to cook—you can pan-sear or air-fry. But before that, a pro tip: Brush or spray the plate of shaped dumplings with oil to keep them from sticking. I made the mistake of skipping this step with my first batch and had one tear open—they’re much harder to handle when they become dry and sticky.

To minimize cleanup, I cooked mine in the same skillet I used for the filling—I simply heated a drizzle of oil and sautéd them for two to three minutes per side, until a nice golden crust formed.

Lizzy Briskin

My result: Crisp, golden dumplings with a juicy, veggie-packed filling and that delightfully stretchy wrapper. I’d make these again for a party, dinner, or to keep on hand as a quick snack. While they’re best served hot off the stove and dunked in soy sauce, you can store them in an airtight container in the fridge for three to four days and reheat them on the stove (to get that crisp back!) when hunger strikes.