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Overview

Mantou

Chinese Steamed Buns

This mantou recipe turns flour, water, yeast and a little sugar into soft, white, pillowy steamed buns with a smooth skin and a light, springy crumb. One serving is about 195 g.

Mantou are the wheat bread of northern China, where wheat rather than rice is the staple grain. Folk etymology links the name to a tale about the Three Kingdoms strategist Zhuge Liang, who is said to have shaped buns like heads to offer to a river. Filled buns came to be called baozi from the Song dynasty onward, while mantou kept its meaning of a plain, unfilled bun.

Pairs well with: Fermented tofu, pickled vegetables & hot soy milk

Provenance

China flag China

Northern China Staple

East & South Asia

Time Dedication

2h 5m

100m prep • 25m cook

Batch Yield

4 Servings

509 kcal per serving

1 serving ≈ 195 g

Technical Skill

Intermediate

Intermediate (Yeast Dough)

Meal Timing & Digestive Fit

Breakfast

Prime Morning Fit

Lunch

Inappropriate

Dinner

Inappropriate

Snack & Tea

Inappropriate

Occasions: Breakfast, with soups and stews, lunchboxes Cost: Very low — about $0.30–0.50 per serving at home
Tags: Savory Vegetarian Steamed
Two white steamed mantou buns on small plates with fermented tofu and side dishes at a Taipei restaurant

Northern China Staple

Photo: bryan..., CC BY-SA 2.0, via Wikimedia Commons

The Heritage Formulary

Measured Ingredients

Estimated cost: Very low — about $0.30–0.50 per serving at home (USD)

A good mantou is judged by its skin: smooth, white and unbroken, with a soft, springy crumb inside.

Execution Methodology & Culinary Technique

Step-by-Step Cooking Guide

Active 2h 5m
P

Prep Stage: Mix, Knead & Rise

1 Hour 40 Mins • Knead & Rise

Stir the yeast and sugar into warm water and leave for 5 minutes until foamy. Pour into the flour with the salt and oil, mix into a shaggy dough, then knead on a clean surface for about 10 minutes until smooth and elastic. Cover and leave in a warm place for 60 minutes until doubled in size.

Maestro Tip: If the dough springs back when poked and the dent fills slowly, it has risen enough — over-risen dough makes sour, wrinkled buns.

  1. 1

    Mix the Dough

    10 Mins Warm water, about 35°C (95°F)

    Stir the yeast and sugar into the warm water and leave for 5 minutes until the surface is foamy — this proves the yeast is alive. Pour the mixture into the flour with the salt and oil and stir until a shaggy dough forms.

    Water hotter than 45°C (113°F) kills yeast — if it feels hot on your wrist, let it cool first.

    Done when: The water is foamy on top, and the dough holds together in a rough ball.

  2. 2

    Knead and First Rise

    70 Mins Warm room, about 25–30°C (77–86°F)

    Turn the dough onto a clean surface and knead for about 10 minutes, pushing and folding until it is smooth, soft and elastic. Put it in a lightly oiled bowl, cover with a damp cloth and leave in a warm place for 60 minutes until doubled in size.

    A turned-off oven with the light on is a good warm spot for rising dough.

    Done when: The dough has doubled, and a poked dent fills back slowly.

  3. 3

    Shape the Buns

    20 Mins Room temperature, about 20°C (68°F)

    Punch the dough down gently and roll it into a log, then cut into 8 equal pieces. Shape each into a smooth round bun by tucking the edges underneath, and place on small squares of baking paper. Cover and rest for 15 minutes.

    Pinch the seam underneath firmly, or the bun will split open while steaming.

    Done when: The buns are smooth, round and slightly puffy, with no cracks on top.

  4. 4

    Steam the Buns

    20 Mins Steaming, 100°C (212°F)

    Arrange the buns in a steamer with space between them and steam over rapidly boiling water for 18–20 minutes. Do not lift the lid during steaming — the blast of cold air makes the buns wrinkle and collapse.

    Leave at least 3 cm between buns — they grow by about half as they steam.

    Done when: The buns are white, puffy and springy, with a smooth unbroken skin.

  5. 5

    Rest Before Opening

    5 Mins Cooling, about 80°C (175°F)

    Turn off the heat and leave the lid on for 5 minutes so the buns settle, then lift the lid away from your face and take the buns out. Serve hot.

    The 5-minute rest is what keeps the skins smooth — opening the lid at once makes them wrinkle.

    Done when: The buns hold their shape when lifted and feel light for their size.

Finishing Touches & Plating

Serve the mantou hot from the steamer, torn open while they are still warm. They are best with a savoury side — fermented tofu, pickled vegetables or a bowl of soup — and they are also good on their own with a little sweetened condensed milk.

Nutritional Physiology & Benefits

Nutrition

Energy

509

kcal / serving

Protein

13g

Complete AA

Carbs

103g

Complex

Fats

4g

Healthy

Per serving (4 servings · 1 serving ≈ 195 g)
Energy509 kcal
Protein13 g
Carbohydrates103 g
Fat4 g
Fibre3.4 g
Sugar7.9 g
Sodium488 mg
Per 100g
Energy261 kcal
Protein6.7 g
Carbohydrates52.8 g
Fat1.9 g
Fibre1.7 g
Sugar4.1 g
Sodium250 mg

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: B vitamins (flour, yeast), with small amounts of iron and magnesium from the wheat flour.

Steady Morning Energy

Slow-release wheat starch gives steady morning energy without a heavy, greasy start.

No Added Frying Fat

Steaming adds no fat at all, so the buns stay light compared with fried breads.

Simple Ingredients

Just flour, water, yeast and a little sugar — a short, honest ingredient list with nothing artificial.

Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

Sides

Fermented Tofu

A tiny cube of salty, creamy fermented tofu spread on torn mantou is the classic northern pairing — a little goes a long way.

Vegetables

Pickled Vegetables

Sharp, crunchy pickles cut through the soft, mild dough and wake up the whole plate.

Drinks

Hot Soy Milk

Warm, unsweetened soy milk adds a little protein to a carb-heavy breakfast and is the traditional drink with mantou.

Soups

Braised Pork or Thick Soup

Mantou are made for mopping: tear one open and use it to scoop up braised pork or a thick soup.

Complete menu

Serve two mantou per person with fermented tofu, pickled vegetables and a bowl of hot soy milk or congee for a classic northern Chinese breakfast.

Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

Very Sweet Drinks With the Buns

A large glass of sweetened soy milk or sweet tea on top of two starchy buns adds a lot of fast sugar to the meal. Choose unsweetened soy milk or plain tea instead. This is general information, not medical advice.

Large Amounts of Very Salty Condiments

Mantou are already salty enough from the dough; piling on very salty pickles or fermented tofu in large amounts pushes the sodium of the meal high. Use small amounts as a condiment. This is general information, not medical advice.

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

  • General adultsA simple, filling breakfast — two buns with a savoury side make a complete morning meal.
  • ChildrenSoft, mild and easy to eat; children often like mantou torn open and filled with a little sweetened condensed milk.
  • ElderlySoft and easy to chew, but quite dense — eat slowly and with soup or tea.
  • Pregnant womenGenerally suitable; a plain, gentle food that is often easy on a queasy stomach.
  • Breastfeeding womenGenerally suitable; the slow carbs help keep energy up between feeds.
  • AthletesGood carb base before training, but low in protein — pair with eggs or tofu for balance.
  • Weight gainA good choice — the buns are energy-dense, so eat a full portion with a rich side.
  • Weight lossKeep to one bun and fill up on vegetables or soup; two buns carry over 500 kcal.

Health Conditions — Adjust or Avoid

Conditions

  • DiabetesMantou is mostly fast starch, so keep to one bun and pair it with protein and vegetables; ask your clinician about portion size.
  • High blood pressureThe salt in the dough is modest, but keep salty condiments like fermented tofu to a small amount.
  • Kidney diseaseHigh in potassium from the wheat and the portion is large; ask your clinician whether it fits your plan.
  • GoutPlain mantou is low in purines, but avoid eating it with large amounts of organ meats or rich sauces.
  • Stomach issuesFresh, warm mantou is usually gentle, but eating a lot of dense dough at once can cause bloating.
  • Cardiovascular diseaseLow in fat and free of cholesterol, but keep the portion to one bun and add vegetables.
  • Fatty liverKeep the portion modest — two buns are a lot of starch in one sitting; add protein and vegetables.
  • Food allergiesContains wheat (gluten). No egg, milk or nuts in this version, but check the yeast packet if you have other allergies.
  • Special therapeutic dietsIf you follow a prescribed low-sodium or low-carb diet, use less salt and a smaller portion, and check with your clinician.

If you have a medical condition, consult your doctor before changing your diet.

Storage & Use

Storage & Use

How to store
Cool completely, then store in an airtight bag or container so the skins do not dry out.
In the fridge
Cooked buns 3 days in an airtight bag.
In the freezer
Cooked buns 2 months; raw shaped buns 1 month (thaw and rise 30 minutes before steaming).
How to reheat
Steam for 5 minutes until hot through, or microwave 30 seconds under a damp paper towel.
Freezing recommended
Yes — cooked mantou freeze very well, up to 2 months.
Signs it has spoiled
Sour smell, mould spots, or a hard, dry crumb that does not soften on steaming.

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