Bánh Bột Lọc

Bánh Bột Lọc

Ăn vặt • Việt Nam

120
kcal
4g
Protein
18g
Carbs
3.5g
Fat
Data source: VietCalorie
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Về Bánh Bột Lọc

Translucent tapioca dumplings filled with shrimp and pork — Huế specialty

How to Make Bánh Bột Lọc (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
Medium

Bánh Bột Lọc is a beloved Vietnamese snack that hails from the central region of Vietnam, particularly Huế. This translucent dumpling is filled with succulent shrimp and savory pork, wrapped in chewy tapioca starch dough, then steamed or boiled to perfection. Its unique texture and the harmonious blend of flavors make it a favorite among both locals and visitors. This dish is not only a representation of the skillful culinary heritage of Vietnam but also a delightful snack for any time of the day. The gentle chewiness of the tapioca contrasts beautifully with the flavorful filling, creating a bite-sized treat that is both satisfying and light. Traditionally served with a sweet-savory fish sauce dip, Bánh Bột Lọc captures the essence of Vietnamese cuisine—fresh, balanced, and full of character. Opting for a healthier version of Bánh Bột Lọc means using lean pork, moderate oil, and plenty of fresh herbs. This makes it a great option for those who are calorie-conscious but still want to enjoy authentic Vietnamese flavors.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Ingredients(for 6-8 dumplings)

  • 1 cup Tapioca starch (bột năng)
  • 3/4 cup Boiling water (for dough)
  • 100g Shrimp (peeled, deveined)
  • 50g Lean pork belly (thinly sliced)
  • 1.5 tbsp Fish sauce (nước mắm)
  • 1 small Shallot (finely chopped)
  • 1 clove Garlic (minced)
  • 1 tsp Sugar
  • 1/4 tsp Salt
  • 1 stalk Scallions (finely chopped, for garnish) - optional
  • 1 tsp Vegetable oil

Instructions

  1. 1

    Prepare the dough by mixing tapioca starch with boiling water. Stir quickly until a sticky dough forms. Let it cool slightly, then knead until smooth and elastic.

    8 minutes

    Use a spatula to avoid burning your hands during the initial mix.

  2. 2

    Sauté shallot and garlic in a non-stick pan with a little oil until fragrant. Add pork, cook until slightly browned, then add shrimp. Season with fish sauce, sugar, and salt, and cook until shrimp are pink and pork is cooked through.

    5 minutes

    Chop shrimp into smaller pieces for even filling distribution.

  3. 3

    Divide the dough into small balls (about 1 tbsp each). Flatten each ball into a thin circle using your fingers or a rolling pin.

    3 minutes

    Dust your hands with a little tapioca starch if the dough is sticky.

  4. 4

    Place a small amount of filling (shrimp and pork) in the center of each circle. Fold the dough over to form a half-moon shape and seal the edges by pinching them together.

    4 minutes

    Avoid overfilling to prevent bursting during cooking.

Why This Dish is Healthy

This healthy version of Bánh Bột Lọc is steamed instead of fried, reducing unnecessary fats. Using lean pork and fresh shrimp ensures high-quality protein, while the light dough keeps the calorie count moderate. The recipe avoids additives and relies on natural seasonings, making it suitable for those monitoring their macros and seeking wholesome, authentic Vietnamese flavors.

Bánh Bột Lọc is naturally low in fat, especially when made with lean pork and minimal oil. The use of tapioca starch offers a gluten-free carbohydrate source, and shrimp adds lean protein and essential minerals such as selenium and phosphorus. The inclusion of fresh aromatics like shallots and scallions provides antioxidants and vitamins. This snack can be part of a balanced diet, providing energy without excess calories.

Pro Tips

  • 💡Tip 1: Use boiling water for dough to achieve the right chewy texture.
  • 💡Tip 2: Prepare the filling ahead of time to streamline assembly.
  • 💡Tip 3: Steam dumplings on banana leaves for authentic aroma and easier removal.

Storage & Serving

Store cooked dumplings in an airtight container in the refrigerator for up to 2 days. Re-steam before serving for best texture. Avoid freezing as the dough may become tough.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy120.0 kcal
Protein4.0 g
Carbohydrates18.0 g
Total Fat3.5 g
Fiber0.0 g

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