Chicken Salad Wonton Cups

Introduction

If you’re looking for a bariatric-friendly recipe that’s bite-sized, delicious, and fun to serve, these Chicken Salad Wonton Cups are just what you need. They’re crispy on the outside, creamy on the inside, and packed with protein and flavor in every bite. Perfect for lunches, light dinners, meal prep, or even as a party appetizer, these little cups prove that eating well after bariatric surgery doesn’t have to be boring.

What makes this recipe stand out is how it transforms a simple chicken salad into something special. The crisp baked wonton wrapper creates a satisfying texture, while the creamy chicken salad inside delivers comfort and protein in every bite. It’s a creative twist on two classic comfort foods — and it’s easy to customize for your preferences or stage of recovery.

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Why You’ll Love This Recipe

These Chicken Salad Wonton Cups check all the boxes for bariatric-friendly eating:

• ✅ High in protein: The chicken salad filling provides lean protein to keep you full and energized.
• ✅ Portion-controlled: Each cup is a perfectly measured mini meal or snack.
• ✅ Low-carb option available: Use low-carb wraps or egg roll wrappers for a keto-friendly version.
• ✅ Great texture combo: Crispy shell + creamy filling = pure satisfaction.
• ✅ Fun and versatile: Perfect for lunch, brunch, parties, or even meal prep.

They’re so easy to put together and feel indulgent while still supporting your post-op goals.

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My Personal Experience

The first time I made these, I was hosting a small family lunch and wanted something bariatric-safe that didn’t feel too “diet-y.” I had leftover cooked chicken and a pack of wonton wrappers in the fridge, so I experimented — pressing the wrappers into a muffin tin and filling them with creamy chicken salad.

They came out of the oven golden and crispy, and once I topped them with a little sprinkle of herbs — they looked and tasted amazing. Even my non-bariatric family members devoured them. Since then, they’ve been part of my regular meal prep rotation, especially when I want something handheld and satisfying.

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Required Equipment

🧁 Muffin Tin

Essential for shaping the wonton cups. It helps the wrappers crisp into little bowls.

🔪 Cutting Board & Knife

For finely chopping the cooked chicken and any mix-ins like celery or herbs.

🥣 Mixing Bowl

To combine the chicken salad filling with dressing and seasonings.

🥄 Spoon

To neatly scoop the chicken salad into each cup without making a mess.

🧻 Paper Towels

Helpful for patting dry any moist ingredients to avoid soggy cups.

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Ingredients & Substitutions

• 8 wonton wrappers – Thin and crispy once baked. For low-carb, use cut-up low-carb tortillas or cheese-based cups.
• 1 cup cooked chicken breast, finely chopped – The protein-rich base. Rotisserie chicken or poached breast works great.
• 2 tbsp Greek yogurt (plain, unsweetened) – Adds creaminess and protein. Can sub with light mayo or a combo.
• 1 tbsp light mayonnaise – Balances the tanginess of the yogurt.
• 1 tsp Dijon mustard – Adds flavor depth. Can skip or replace with a squeeze of lemon juice.
• 2 tbsp celery, finely diced – For crunch and freshness. Can sub with cucumber.
• 1 tsp green onions or chives, finely chopped – Optional but adds color and a mild onion flavor.
• Salt & black pepper, to taste

Optional Substitutions:

• Swap chicken with canned tuna or turkey.
• Use mashed avocado instead of mayo for a healthier fat option.
• Add a sprinkle of grated cheese if you want extra richness.

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How to Make Chicken Salad Wonton Cups

1. Preheat oven to 350°F (175°C).
   Lightly spray a muffin tin with non-stick spray.
2. Prepare the wonton wrappers.
   Gently press one wonton wrapper into each muffin cup, forming a small bowl shape. Bake for 7–9 minutes or until golden brown and crisp. Let them cool in the tin.
3. Make the chicken salad.
   In a bowl, mix together chopped chicken, Greek yogurt, mayonnaise, Dijon mustard, celery, and green onions. Season with salt and pepper to taste.
4. Assemble the cups.
   Once the wonton cups are cool, spoon about 1–2 tablespoons of chicken salad into each cup.
5. Serve and enjoy!
   Garnish with extra herbs if desired and serve immediately.

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Tips for This Recipe

• 🥶 Cool the cups before filling to keep the salad creamy and fresh.
• 🧂 Taste before adding salt — mustard and mayo can already be salty.
• 🥄 Don’t overfill the cups — just enough for one or two bites is perfect.
• 🔥 Watch the baking time — wontons brown quickly and can burn easily.

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Optional Additions

• Chopped pickles – For a tangy kick.
• Curry powder or paprika – To give the chicken salad a unique twist.
• Shredded cheese – Mix into the salad or sprinkle on top.
• Chopped boiled egg – For extra protein and creaminess.

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Serving Ideas

• Serve as a party appetizer — they’re pretty and perfect for passing around.
• Add to a lunchbox with sliced cucumbers or cherry tomatoes.
• Use as a light dinner paired with a cup of broth or soup.
• Top with a slice of avocado or a small tomato half for a fancy touch.

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Storage Recommendations

• Store the chicken salad separately in an airtight container in the fridge for up to 3 days.
• Keep baked wonton cups in a zip-top bag at room temperature for 1–2 days.
• Assemble just before serving to keep the cups crispy.
• Not suitable for freezing once assembled.

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Frequently Asked Questions

Can I use store-bought chicken salad?
Yes, just be sure it’s low in sugar and not overly processed or creamy.

How can I make it low-carb?
Swap the wonton wrappers with cheese cups, low-carb tortillas, or mini bell pepper halves.

Can I make this ahead of time?
Yes — prep the chicken salad and wonton cups separately, and assemble right before serving.

What if I don’t like celery?
Leave it out or replace it with chopped cucumber, bell pepper, or pickles.

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Nutritional Breakdown (Per 2 Cups – Serves 4)

• Calories: 180
• Protein: 18g
• Fat: 6g
• Total Carbs: 8g
• Net Carbs: 6g
• Fiber: 2g

I’m so excited to hear how this recipe turned out for you! 😊 Don’t forget to follow us on Instagram and Facebook for daily keto inspiration, tasty recipes, and all the support you need to crush your goals. Want to make keto cooking even easier? Get a Keto Instant Pot Recipes Book filled with quick, delicious, and low-carb meals—perfect for busy days! Grab your copy today! 🚀