These 100% Whole Wheat Mantou are proof that healthy eating doesn’t have to be boring. With just five simple ingredients, these mantou are soft, quick, and easy to make!

100% Whole Wheat Mantou – Soft, Fluffy, and Wholesome

I’m excited to share a recipe for 100% Whole Wheat Mantou—a healthy, fluffy, and delicious steamed bun that’s perfect for anyone looking to maintain a balanced diet, especially during weight loss or blood sugar control periods.

Despite being made entirely with whole wheat flour, these buns are surprisingly soft, airy, and full of nutty, wholesome flavor.

They’re an excellent alternative to refined flour-based buns and make for a satisfying, low-calorie staple.

The best part? You only need five simple ingredients to make these buns.

I’ve tested this recipe multiple times to ensure it’s foolproof, and I highly recommend using a digital kitchen scale for precise measurements. Trust me, it makes a world of difference!

Mantou: A Versatile Staple

Mantou, or Chinese steamed buns, are a classic in Chinese cuisine. While they’re often associated with plain, fluffy buns, the possibilities are endless!

Here are some popular variations you can try:

Mantou vs. Bun

In China, there’s an important distinction between mantou and baozi. Mantou refers to steamed buns that are plain, without any fillings, whereas baozi (or just “buns”) generally refers to steamed buns filled with meat, vegetables, or sweet fillings like red bean paste.

Mantou are often served alongside meals or used as a snack, while baozi is typically eaten as a more substantial meal.

How to Serve Whole Wheat Mantou

I like to slice the mantou in half and use it as a burger bun substitute.

Fill it with your favorite ingredients—think scrambled eggs, avocado, grilled chicken, or veggies—for a low-calorie, filling breakfast or snack. It’s a game-changer for anyone on a weight-loss journey!

Ingredients:

300g whole wheat flour
3g yeast
192g water
10g sugar (optional) — provides energy for the yeast fermentation, speeds up the fermentation process, and adds sweetness to the mantou. If you’re in a strict fat loss or sugar control phase, you can omit this.

Instructions:

Activate the yeast:

Prepare an appropriate amount of warm water (around 30-35°C, just warm to the touch). Add the 3g of yeast to the warm water and stir to dissolve. This step activates the yeast, allowing it to perform better during fermentation.

Kneading the dough and First fermentation:

Place the 300g of whole wheat flour into a large container. Add the yeast water, and if using sugar, add it at this step as well. Stir with chopsticks to combine the flour and water until there is no dry flour left and a shaggy dough forms. Then, use your hands to knead the dough into a smooth ball.

Place the kneaded dough into a container, cover it with a lid or plastic wrap, and leave it in a warm place (ideally at 30-35°C, like near a sunny window or in a warm oven) for fermentation. The fermentation should take about 1-1.5 hours, until the dough has doubled in size. To check if the dough has fermented properly, lightly dust your finger with flour and poke a hole in the center of the dough. If the hole doesn’t shrink back and the dough doesn’t collapse, and it shows a bubbly, honeycomb-like texture inside, the fermentation is complete.

Deflating and kneading again:

Once the dough has fermented, take it out and place it on a kneading mat. Since the dough is full of air bubbles, it needs to be deflated. Use both hands to repeatedly knead and press the dough to expel the bubbles. Continue for 5-8 minutes until the dough becomes smooth again and has slightly reduced in size.

Dividing and shaping:

Roll the dough into a uniform sausage shape and cut it into 5 equal portions, each about 95g. Take one portion and knead it a few times with your hands. Shape it into a round or oval-shaped mantou. Repeat the same process with the remaining dough portions.

Second fermentation:

Place the shaped mantou into a steamer lined with parchment paper. Make sure there is enough space between each piece to prevent sticking during fermentation and steaming.

Add some warm water to the steamer to create a warm, moist environment. Cover the steamer and let the mantou ferment for another 25 minutes at around 28°C.

When the mantou has expanded to about 1.5 times its original size, lightly press the surface with your finger and let it slowly bounce back, indicating that the second fermentation is complete.

Steaming:

Once the second fermentation is done, place the steamer on the stove and bring the water to a boil over high heat. Once boiling, reduce the heat to medium and start timing to steam for 15 minutes.

After 15 minutes, turn off the heat but do not open the lid immediately. Let the mantou sit in the steamer for an additional 3 minutes. This step helps the mantou cook through and prevents collapse from temperature changes. After 3 minutes, open the lid and remove the steamed whole wheat mantou. Let it cool slightly before serving and enjoying.

Frequently Asked Questions

Can I use all-purpose flour instead of whole wheat flour?
It would be a slightly different recipe, but you can refer to the other recipes I’ve shared earlier for guidance.

Can I skip the sugar?
Yes, you can skip the sugar if you prefer a less sweet bun or are avoiding sugar for dietary reasons. The yeast will still activate without it.

How do I store leftover mantou?
To store leftover mantou, simply place them in an airtight container and refrigerate for up to 3 days. You can reheat them in a steamer or microwave before serving.

Print Pin

Fluffy 100% Whole Wheat Mantou – Healthy and Delicious

These whole wheat mantou are fluffy, soft steamed buns made with wholesome ingredients. Perfect for a healthy breakfast or as a side dish, these mantou are easy to make and packed with natural flavors.

Course Breakfast

Cuisine Chinese

Prep Time 40

Cook Time 14

Fermentation Time 1 20

Servings

Calories 267kcal

Ingredients

300 g whole wheat flour
3 g yeast
192 g water
10 g sugar optional — provides energy for the yeast fermentation, speeds up the fermentation process, and adds sweetness to the mantou. If you're in a strict fat loss or sugar control phase, you can omit this.

Instructions

Activate the yeast:

Prepare an appropriate amount of warm water (around 30-35°C, just warm to the touch). Add the 3g of yeast to the warm water and stir to dissolve. This step activates the yeast, allowing it to perform better during fermentation.

Kneading the dough and First fermentation:

Place the 300g of whole wheat flour into a large container. Add the yeast water, and if using sugar, add it at this step as well. Stir with chopsticks to combine the flour and water until there is no dry flour left and a shaggy dough forms. Then, use your hands to knead the dough into a smooth ball.
Place the kneaded dough into a container, cover it with a lid or plastic wrap, and leave it in a warm place (ideally at 30-35°C, like near a sunny window or in a warm oven) for fermentation. The fermentation should take about 1-1.5 hours, until the dough has doubled in size. To check if the dough has fermented properly, lightly dust your finger with flour and poke a hole in the center of the dough. If the hole doesn't shrink back and the dough doesn't collapse, and it shows a bubbly, honeycomb-like texture inside, the fermentation is complete.

Deflating and kneading again:

Once the dough has fermented, take it out and place it on a kneading mat. Since the dough is full of air bubbles, it needs to be deflated. Use both hands to repeatedly knead and press the dough to expel the bubbles. Continue for 5-8 minutes until the dough becomes smooth again and has slightly reduced in size.

Dividing and shaping:

Roll the dough into a uniform sausage shape and cut it into 5 equal portions, each about 95g. Take one portion and knead it a few times with your hands. Shape it into a round or oval-shaped mantou. Repeat the same process with the remaining dough portions.

Second fermentation:

Place the shaped mantou into a steamer lined with parchment paper. Make sure there is enough space between each piece to prevent sticking during fermentation and steaming.
Add some warm water to the steamer to create a warm, moist environment. Cover the steamer and let the mantou ferment for another 25 minutes at around 28°C.
When the mantou has expanded to about 1.5 times its original size, lightly press the surface with your finger and let it slowly bounce back, indicating that the second fermentation is complete.

Steaming:

Once the second fermentation is done, place the steamer on the stove and bring the water to a boil over high heat. Once boiling, reduce the heat to medium and start timing to steam for 15 minutes.
After 15 minutes, turn off the heat but do not open the lid immediately. Let the mantou sit in the steamer for an additional 3 minutes. This step helps the mantou cook through and prevents collapse from temperature changes. After 3 minutes, open the lid and remove the steamed whole wheat mantou. Let it cool slightly before serving and enjoying.

Nutrition

Whole Wheat Mantou (Steamed Buns)