Empanadas are a popular handheld food in many Latin American countries. They are made by stuffing various fillings into a bread dough wrapper and then baking or frying them. Empanadas are convenient, portable snacks, but many people wonder if they can also be a healthy choice.
What are empanadas?
Empanadas originate from Galicia, a region in northwestern Spain. The name comes from the Spanish verb empanar, meaning “to wrap in bread.” Traditional empanada dough is made from wheat flour and lard. However, there are many regional variations in fillings and dough compositions.
Some common empanada fillings include:
- Ground beef, onions, olives, hard boiled eggs, and raisins
- Chicken, tomatoes, onions, peppers, and cilantro
- Cheese, spinach, and onions
- Shrimp, bell peppers, onions, and garlic
Empanadas can be baked or fried. Baked empanadas are often brushed with egg wash before baking to give the dough a glossy, golden finish. Fried empanadas develop a crispy outer shell from being submerged in hot oil.
Are empanadas healthy?
The healthfulness of empanadas depends largely on how they are prepared. Traditional recipes made with refined wheat flour dough and fried are high in refined carbohydrates, unhealthy fats, and calories. However, empanadas can be modified in several ways to increase the nutritional value:
- Use whole wheat or alternative grain flours like almond or coconut in the dough
- Replace lard or butter in the dough with heart-healthy fats like avocado or olive oil
- Choose lean proteins like chicken or shrimp for fillings
- Load up on vegetables in the fillings
- Bake or air fry instead of frying
With some simple substitutions, empanadas can be an excellent source of protein, fiber, vitamins, and minerals.
Healthy empanada dough
One of the biggest improvements you can make is using a whole grain or vegetable-based dough. Some options include:
| Dough Type | Benefits |
|---|---|
| Whole wheat flour | Higher fiber, minerals, and protein than refined flour |
| Almond flour | Rich in healthy fats and protein |
| Coconut flour | High in fiber and low glycemic index |
| Chickpea flour | Gluten-free and high in plant-based protein |
You can make 100% whole grain doughs or mix in some all-purpose flour if the texture is too dense. Heart-healthy fats like olive oil and avocado oil are excellent alternatives to lard or butter in empanada doughs.
Nutritious empanada fillings
Fillings present another opportunity to pack extra nutrition into empanadas. Some healthy options include:
- Lean proteins: Chicken, turkey, shrimp, tuna, beans, lentils, tofu
- Vegetables: Spinach, kale, tomatoes, onions, peppers, mushrooms, potatoes, plantains, cassava
- Cheese: Goat cheese, feta, cotija, queso fresco
- Fruits: Mango, berries, pineapple, apple, raisins, olives
Aim for a filling with a balance of protein, healthy fats, and fiber from vegetables. This will help keep you full and satisfied. Limit processed meats like sausage or bacon which are high in saturated fat and nitrites.
Healthiest cooking methods
Frying adds a significant amount of extra calories and fat compared to other cooking methods. For a healthier empanada, choose baking, air frying, or pan frying instead:
| Cooking Method | Pros | Cons |
|---|---|---|
| Baking | No added fat needed | Can dry out dough |
| Air frying | Mimics fried flavor without added oil | Smaller capacity than oven |
| Pan frying | Crisp exterior with little added fat | Easy to overcook |
Baking is the leanest option, while air frying allows you to achieve a crispy texture without submerging the empanadas in oil. For pan frying, just use a spritz of olive oil.
Healthy empanada recipes
Here are some tasty recipes that prove empanadas can be healthy:
1. Black Bean and Sweet Potato Empanadas
Dough Ingredients:
- 2 cups whole wheat flour
- 1 tsp baking powder
- 1/4 tsp salt
- 3 tbsp olive oil
- 1/2 cup water
Filling Ingredients:
- 1 medium sweet potato, diced
- 1 15-oz can black beans, rinsed and drained
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tsp cumin
- 1/2 tsp chili powder
- Juice of 1 lime
- Salt and pepper to taste
- 2 tbsp fresh cilantro, chopped
Instructions:
- Preheat oven to 400°F.
- In a skillet over medium heat, cook sweet potato until soft, about 15 minutes. Add onions and garlic and cook 5 more minutes.
- Add black beans, spices, and lime juice. Mash mixture slightly with a fork or potato masher. Stir in cilantro and remove from heat.
- In a bowl, mix whole wheat flour, baking powder, and salt. Stir in olive oil and water until a dough forms.
- On a floured surface, roll dough into 8 equal rounds. Spoon sweet potato filling onto each round. Fold dough over and crimp edges with a fork to seal.
- Arrange empanadas on a greased baking sheet. Brush tops with egg wash. Bake 20-25 minutes until golden brown.
2. Chicken and Cheese Empanadas
Filling Ingredients:
- 1 lb ground chicken
- 1 onion, diced
- 3 cloves garlic, minced
- 1 cup shredded Monterey Jack cheese
- 2 tbsp cilantro, chopped
- Salt, pepper, chili powder to taste
Dough Ingredients:
- 2 cups masa harina
- 1/2 tsp salt
- 1 1/4 cups warm water
Instructions:
- In a skillet over medium heat, cook ground chicken, onions, and garlic until chicken is browned and onions are soft.
- Reduce heat to low and stir in shredded cheese until melted. Season with salt, pepper, and chili powder.
- In a bowl, mix masa harina and salt. Gradually stir in warm water until a soft dough forms. Knead briefly.
- Divide dough into 8 equal pieces. Roll each into a round tortilla shape.
- Place 2-3 tbsp chicken filling into the center of each tortilla. Fold dough over and seal edges with fingers or a fork to create a half moon shape.
- Heat 1 tsp avocado oil in a nonstick skillet over medium heat. Cook empanadas 3-4 minutes per side until lightly browned.
3. Turkey and Pepper Jack Empanadas
Filling Ingredients:
- 1 lb ground turkey
- 1 small onion, diced
- 1 jalapeño, ribs and seeds removed, diced
- 2 cloves garlic, minced
- 1 cup shredded pepper Jack cheese
- Salt and pepper to taste
Dough Ingredients:
- 1 1/2 cups whole wheat flour
- 1/2 cup almond flour
- 1/4 tsp salt
- 3 tbsp olive oil
- 1/3 cup water
Instructions:
- In a skillet over medium heat, cook ground turkey until no longer pink, breaking it into crumbles as it cooks. Add onions, jalapeño, and garlic and cook until softened, about 5 minutes.
- Reduce heat to low. Stir in pepper jack until melted. Season with salt and pepper.
- In a bowl, mix whole wheat flour, almond flour, and salt. Stir in olive oil and water until a dough forms.
- On a floured surface, roll dough into 8 rounds. Spoon turkey mixture onto each round, then fold dough over filling and crimp edges with a fork to seal.
- Arrange sealed empanadas on a greased baking sheet. Brush with egg wash. Bake at 400°F for 20-25 minutes until golden brown.
Tips for healthy empanadas
Here are some final tips for lightening up your empanadas:
- Use smaller 6-inch tortillas instead of large rounds for your dough. This helps control portions.
- Skip frying and opt for baking, air frying, or pan frying instead to reduce fat and calories.
- Fill with a colorful variety of lean proteins and vegetables for nutrients and fiber.
- Avoid heavy sauces and salsas. Fresh lime juice and cilantro add flavor without a lot of added fat or salt.
- Be careful with added salt in fillings. Instead season with spices, herbs, garlic, and peppers.
Conclusion
Empanadas don’t have to be diet disasters. With some simple substitutions using whole grain doughs, healthy fats, and fresh fillings, empanadas can be a nutritious and satisfying snack or light meal. The portability also makes them great options for lunches on the go. So go ahead and enjoy empanadas guilt-free by baking instead of frying, loading up on veggies, and choosing lean proteins.