Trader Joe’s soup dumplings give you a convenient way to enjoy broth-filled dumplings at home. This review compares their flavor, texture, quality, cooking methods, nutrition, and value so you can decide which option fits your preferences.
What Are Trader Joe’s Soup Dumplings?
Trader Joe’s soup dumplings are frozen xiao long bao-style dumplings inspired by the traditional Chinese dish known for its thin wrapper, savory filling, and flavorful soup inside. Unlike regular dumplings that contain only meat or vegetables, these dumplings have a broth-filled center that turns into a warm, juicy bite when cooked properly.
The dumplings typically feature a delicate dough wrapper around a seasoned filling, with the soup created from a concentrated broth mixture inside. Because the wrapper and soup filling require careful cooking, following the package instructions helps prevent the dumplings from breaking and losing their signature broth.
Trader Joe’s Soup Dumplings Review: Taste, Texture, and Quality
Each variety has a distinct flavor and texture, which makes it worth assessing separately.
Steamed Pork & Ginger Soup Dumplings
The pork and ginger variety has the richest flavor of the three, with savory pork and a noticeable ginger profile. The broth adds moisture to the filling, while the wrapper provides a soft, chewy bite when properly heated.
This variety also has strong customer recognition. In the 2026 Customer Choice Awards, it ranked #1 overall, moving up from the #2 spot the previous year. Trader Joe’s also highlights its rich, flavorful broth as part of the reason customers continue to favor it.
Steamed Chicken Soup Dumplings
The chicken variety has a milder profile than the pork and ginger option. Its filling combines chicken, onion, green onion, soy sauce, and ginger, while the dough contains wheat flour.
In a hands-on review, the chicken dumplings were praised for their flavorful filling, rich soup, and delicate yet sturdy wrappers. After microwave preparation, only two of the six dumplings leaked, while the rest retained their soup. The review also found that the wrappers held their shape well and gave the dumplings a good texture.
The review rated the chicken dumplings 8 out of 10, with the convenience, flavor, texture, and $3.49 price contributing to the overall assessment.
Steamed Vegetable Soup Dumplings
The vegetable variety provides a meat-free option with a filling built around vegetables and aromatics. Its ingredients include jackfruit, cabbage, spinach, carrot, green onion, ginger, and shiitake mushrooms, while agar-agar helps create the soup component. The product also contains wheat, soy, and sesame.
The texture and soup level can vary by preparation. One hands-on review found that the filling had a soft, vegetable-forward texture and less noticeable broth than expected, while another review reported that the dumplings remained full of soup after microwaving.
The vegetable-forward filling gives this variety a different flavor profile from the two meat-based options.
| Variety | Main Flavor | Best For |
| Pork & Ginger | Rich, savory, ginger-forward | Classic / richer option |
| Chicken | Savory, slightly lighter | Chicken lovers |
| Vegetable | Vegetable based | Meat-free option |
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How to Cook Trader Joe’s Steamed Soup Dumplings
When considering how to make Trader Joe’s soup dumplings, the microwave and steamer methods stand out as two simple, quick options.
Microwave Method
The microwave is the quickest option.
- Step 1: Keep the dumplings in the original package or tray as directed on the label.
- Step 2: For Pork & Ginger, cut off one corner of the outer package.
- Step 3: Microwave according to the package directions.
- Step 4: For the Pork & Ginger variety, the full package takes less than one minute.
- Step 5: Let the dumplings rest briefly before serving.
Steamer Method
Steaming provides another simple preparation method.
- Step 1: Place the frozen dumplings in a steamer basket with space between them.
- Step 2: Bring the water to a steady simmer below the basket.
- Step 3: Cover and steam according to the package directions.
- Step 4: Transfer the dumplings to a plate and serve hot.
Trader Joe’s Steamed Soup Dumplings Nutrition and Calories
If you are asking are Trader Joe’s soup dumplings healthy, the answer depends on the variety, portion size, and how they fit into your overall meal.
A serving of six chicken dumplings contains about 250 calories per 170 grams, while the pork and ginger variety has about 270 calories per 170 grams. The vegetable variety contains about 230 calories per 170 grams.
These differences make the vegetable option the lowest in calories among the three, while the pork and ginger option is slightly higher.
However, calories alone do not determine whether a food fits your needs, so check the package label for the most current nutrition information.
>>> Read more: How To Use A Slow Cooker: A 6-Step Guide for First Time
Are Trader Joe’s Soup Dumplings Worth It?
How much are Trader Joe’s soup dumplings? Current product listings list the chicken, pork, and ginger varieties at about $3.49 per package, although store pricing can vary.
Pros:
- Convenient freezer option for a quick snack or meal
- Three varieties offer different filling choices
- Ready-to-heat format requires little preparation
- Individual packages make them easy to keep on hand
Cons:
- The vegetable variety is not suitable for shoppers avoiding wheat, soy, or sesame.
- The soup dumplings require careful handling because the broth is sealed inside the wrappers.
Overall, Trader Joe’s dumplings with soup inside are worth considering if you value convenience, variety, and an easy freezer option at a modest price. The best choice depends on your preferred filling and how you plan to serve them.
FAQs
How many calories in Trader Joe’s soup dumplings?
Calories vary by variety. Six chicken dumplings have about 250 calories, while the pork and ginger variety has about 270 calories and the vegetable variety about 230 calories per 170-gram serving.
Are Trader Joe’s soup dumplings gluten free?
No. Trader Joe’s xiao long bao are not gluten-free because their wrappers contain wheat flour. The vegetable variety also lists wheat among its allergens.
Which Trader Joe’s soup dumplings are better?
There is no single best option for everyone. Pork & Ginger suits richer flavors, Chicken offers a milder savory profile, while Vegetable is the meat-free choice.
Conclusion
Trader Joe’s soup dumplings offer several varieties with different flavors, textures, and nutrition profiles, so the right choice comes down to personal preference. The price, cooking method, and calories also give you useful points to consider before you buy.
Choose the variety that best matches your taste and meal needs, then check the package label for current product details. For more practical guides and useful insights, Zeolearn has more helpful content to explore.
