Keto Empanadas - Healthy Recipes Blog (2024)

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Last updated: · Recipes developed by Vered DeLeeuw and nutritionally reviewed by Rachel Benight MS, RD · This website generates income via ads and uses cookies.

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These flavorful keto empanadas are made with fathead dough and filled with a tasty ground beef filling.

As someone who's had her fair share of the real thing, I can tell you that they taste amazing and are surprisingly close to real empanadas!

Keto Empanadas - Healthy Recipes Blog (1)

I started making this recipe after we visited Buenos Aires. Needless to say, while in Argentina, we enjoyed lots of great steaks and lots of deep-fried empanadas!

Upon returning home, I just had to make them. But I wanted to bake rather than fry them, and I wanted them to be low-carb.

These keto empanadas are so good! I make them for my family once a month. It's one of my favorite ways to use ground beef (this Korean ground beef recipe is also very good).

Jump to:
  • Ingredients
  • Variations
  • Keto Empanadas Instructions
  • Expert Tips
  • Recipe FAQs
  • Serving Suggestions
  • Storing Leftovers
  • More Appetizer Recipes
  • Foodie Newsletter
  • Recipe Card

Ingredients

Here's an overview of the ingredients you'll need to make these keto empanadas. The exact measurements are listed in the recipe card below.

  • Avocado oil: This oil has a neutral flavor and a high smoke point, making it an ideal cooking oil.
  • Ground beef: I use lean ground beef - 85% lean and 15% fat.
  • Onion and garlic: Freshly minced garlic tastes best but jarred minced garlic works too.
  • To season: I use sea salt, black pepper, ground cumin, and smoked paprika.
  • Shredded mozzarella: This is the cheese used to make fathead dough.
  • Cream cheese: I use full-fat cream cheese in this recipe.
  • Almond flour: I use blanched finely ground almond flour to make the dough. I don't recommend using a coarse almond meal.
  • Egg: I use large eggs in most of my recipes, this one included.

Variations

  • You can use ground pork instead of ground beef in the filling. Ground chicken or ground turkey are also an option, but make sure you use ground dark meat and not white meat which is too dry.
  • Cook the filling in olive oil or ghee instead of avocado oil. Both options are very flavorful!
  • Add some herbs to the filling, such as dried thyme or dried oregano. I especially like the flavor that thyme adds to the filling.

Keto Empanadas Instructions

The detailed instructions for making this recipe are included in the recipe card below. Here's an overview of the steps:

  • Make the dough. Make the fathead dough, then roll the dough thin and cut it into circles. (Photos 1-2).
  • Make the filling. This is easy: you simply cook ground beef, onion, garlic, and spices until cooked through, then drain and set aside.
  • Shape the empanadas. Place a bit of filling on each dough circle, then fold over to make a half-circle and pinch the edges closed. (Photos 3-5).
  • Bake them. Bake the empanadas until they are puffy and beautifully golden-brown, about 10 minutes per side in a 350°F oven. (Photo 6).
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Expert Tips

When it comes to shaping the empanadas, you have two options. In the video below, I demonstrate both options.

One option is to place a heaping tablespoon of the beef mixture in the center of one circle. Then top it with another circle and pinch the edges closed.

The second option is to place a heaping tablespoon of the beef mixture on one half of each circle, leaving a ½-inch border. Then fold the dough over to make a half-circle and pinch the edges closed.

The second option is tastier, in my opinion, because the ratio of filling to dough is better. It also produces more of the pastries (albeit smaller ones).

The drawback to this option is that since Fathead dough is more fragile than wheat dough, the circles tend to form small tears when you stretch them over the filling to make a half-circle.

However, this is not really an issue, because (a) you'll likely have additional scraps of dough and can patch the tears, and (b) as they bake, the dough puffs up, and everything comes together beautifully - no spills.

Traditionally, the edges of empanadas are crimped with a fork to make a pretty pattern. But I find that the keto dough is a bit too sticky for that. So I skip this step.

Recipe FAQs

What is the best empanada filling?

In Argentina, they were almost always filled with a seasoned mixture of ground beef, and that's how I make them too - I use onion, garlic, ground beef, and spices. It's a delicious, very flavorful filling that's great all on its own if you happen to have leftovers.

What type of dough should I use?

I use fathead dough, which is made from shredded mozzarella, cream cheese, and almond flour.

Every time I work with this dough I'm amazed at how it comes together as a real dough (albeit more sticky and harder to work with).

I am especially impressed with how well it bakes, puffed and golden and tender and so very tasty! It's a miracle keto dough.

Can I use coconut flour?

Not in this recipe. Almond flour and coconut flour are very different than each other and are not interchangeable in recipes.

Serving Suggestions

Empanadas are typically served as an appetizer, and you can serve two per person.

But sometimes I serve them as a main course, and then I serve three per person accompanied by an easy salad such as arugula salad, tomato salad, or cucumber salad.

Storing Leftovers

Empanadas are best when enjoyed freshly baked. But you can keep the leftovers in the fridge, in an airtight container, for up to 4 days.

Reheat them gently, covered, in the microwave at 50% power. You can also freeze them for up to 3 months.

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More Appetizer Recipes

  • Cheese Balls
  • Bacon-Wrapped Jalapeno Poppers
  • Buffalo Chicken Lettuce Wraps
  • Keto Stuffed Mushrooms

Recipe Card

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4.94 from 207 votes

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Keto Empanadas

These flavorful keto empanadas are made with fathead dough and a tasty ground beef filling.

Prep Time30 minutes mins

Cook Time20 minutes mins

Total Time50 minutes mins

Course: Appetizer

Cuisine: Spanish

Servings: 12 empanadas

Calories: 293kcal

Author: Vered DeLeeuw

Ingredients

Filling:

  • 2 tablespoons avocado oil
  • ½ lb. lean ground beef (85/15)
  • 1 small onion finely chopped (4 oz)
  • 1 teaspoon fresh garlic minced
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ teaspoon ground cumin
  • ½ teaspoon smoked paprika

Dough:

  • 1 ½ cups mozzarella cheese shredded part skim (6 oz)
  • 1 oz cream cheese cubed
  • ¾ cup almond flour blanched, finely ground (3 oz)
  • 1 large egg

Instructions

  • Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper.

  • Heat the oil in a large skillet over medium-high heat. Add the beef and onion and cook, stirring to break down the beef into small pieces, until the beef is no longer red, for about 4 minutes. Drain.

  • Return the drained beef mixture to the skillet. Add the garlic, salt, pepper, cumin, and smoked paprika. Cook, stirring, for 1 more minute. Remove from heat and set aside.

  • To make the fathead dough, place the mozzarella in a medium microwave-safe bowl. Place the cubed cream cheese on top. Microwave for 30 seconds. Stir with a rubber spatula, then microwave for 30 more seconds. Stir again, then mix in the almond flour as best as you can - the dough won't come together yet. Add the egg and mix well with the spatula, then use your hands to work the batter into a smooth, elastic, slightly sticky dough.

  • Place the dough between two parchment sheets, as shown in the video, and roll it to ⅛-inch thickness. Cut as many 3.5-inch circles as you can, using a cookie cutter or a wine glass. Re-roll the scraps and cut more circles. You should be able to get about 12 circles.

  • Place the dough circles on the prepared baking sheet. Place a heaping tablespoon of the beef mixture on one half of each circle, leaving a ½-inch border, then fold the dough over to make a half-circle and pinch the edges closed.

  • Bake the empanadas for 10 minutes. Carefully turn them over, and bake them for 8-10 minutes longer, until golden brown. Cool for 10 minutes before serving.

Video

Notes

Traditionally, the edges are crimped with a fork to make a pretty pattern. But I find that the keto dough is a bit too sticky for that. So I skip this step.

Empanadas are best when enjoyed freshly baked. But you can keep the leftovers in the fridge, in an airtight container, for up to 4 days. Reheat them gently, covered, in the microwave at 50% power. You can also freeze them for up to 3 months.

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Nutrition per Serving

Serving: 2empanadas | Calories: 293kcal | Carbohydrates: 6g | Protein: 18g | Fat: 22g | Saturated Fat: 7g | Sodium: 378mg | Fiber: 2g | Sugar: 2g

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Cup measurements refer to the standard American cup, which is 240 milliliters. Most of my recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate, and the carb count excludes non-nutritive sweeteners. Nutrition info may contain errors, so please verify it independently. Recipes may contain errors, so please use your common sense when following them. Please read these Terms of Use carefully before using any of my recipes.

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About the Author

Keto Empanadas - Healthy Recipes Blog (19) Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, and Country Living. Click to learn more about Vered.

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Keto Empanadas - Healthy Recipes Blog (2024)

FAQs

Are empanadas healthy? ›

While it's quite tasty, it isn't the healthiest meal you can consume. The great news is you can still get your empanada fix with all the flavor, but less calories, fat, and more nutrition with healthier versions.

Can I freeze fathead dough? ›

How to store fathead dough. Once you mix up the fathead dough into a ball, you can refrigerate or freeze it for later use! Wrap in plastic wrap (multiple times if freezing), then store in a plastic bag or other airtight container. The dough will last a week in the fridge or up to 3 months in the freezer.

How many calories in a baked empanada? ›

1 empanada of baked empanadas carne (Panas) contains 169 Calories.

How many calories are in a fried beef empanada? ›

Common serving sizes
Serving SizeCalories
1 oz83
1 empanada263
100 g293
May 11, 2020

Are baked empanadas healthier than fried? ›

Bake for 25 to 30 minutes, then allow them to cool on a wire rack before serving. Pros: This is a healthier technique as it doesn't require oil. It's also more economical in the long run.

Is it better to fry or bake empanadas? ›

Baked empanadas are easier because you can bake a whole ton at once and certainly lighter without all that deep fried goodness but they don't have quite the same flavor as the fried version. So I leave it up to you! Don't skip the egg wash if baking because it is what helps give the empanadas their color!

Which pizza crust has the least carbs? ›

Shredded Chicken Pizza Crust. This pizza crust alternative is known as a “no-carb” pizza crust. True, containing only 1 gram of net carbs, this crust is the lowest carb pizza crust you can make.

What happens to dough when you freeze it? ›

According to MaryJane, yeast dough will never rise as well post-freeze as it would if you baked it the day you made it. This is because some of the yeast will inevitably die in the cold of the freezer. (May the deceased yeast rest in peace.)

What do you wrap dough in to freeze? ›

Wrap each dough ball in plastic wrap. This helps protect the dough from freezer burn. Once wrapped, place the dough balls into a freezer bag for an extra layer of protection. Make sure to squeeze out as much air as possible from the bag before sealing it.

Do empanadas have a lot of carbs? ›

The favorite choice for the term "Empanadas" is 1 empanada of Beef Empanadas which has about 20 grams of carbohydrate.

How many carbs are in empanada dough? ›

Goya Para Empanadas Dough For Turnover Pastries (1 disk) contains 20g total carbs, 19g net carbs, 3.5g fat, 4g protein, and 120 calories.

How many carbs in a mini empanada? ›

Casa Mamita
Nutrition Facts
How many carbs are in Mini Beef Empanadas? Amount of carbs in Mini Beef Empanadas: Carbohydrates 26g-
How many net carbs are in Mini Beef Empanadas? Amount of net carbs in Mini Beef Empanadas: Net carbs 25g-
18 more rows

What is the best oil to fry empanadas? ›

Oil that is too cool will make your fried empanadas greasy and sad. I normally use canola oil for fried empanadas because it's flavorless and has a high smoke point. Lard tastes better, but you end up frying very close to lard's smoke point, which is tricky; when oil gets too hot it will taste acrid.

How many calories are in an avocado? ›

A whole medium avocado contains about 240 calories, 13 grams carbohydrate, 3 grams protein, 22 grams fat (15 grams monounsaturated, 4 grams polyunsaturated, 3 grams saturated), 10 grams fiber, and 11 milligrams sodium.

Why do my empanadas have bubbles? ›

Excess air will expand in the hot oil and make a large bubble that makes it hard to turn and cook the empanadas. You won't be able to get rid of all the air, obviously, but just try to press the dough down close to your toppings to eleminate gaps.

How many empanadas should I eat? ›

When the empanada is served us as an appetizer before a meal, it is usual to calculate one or two normal sized empanadas per person. If it is to be the main player in a meal, five or six are considered normal. With a genuine regional empanada from an Estancia in Buenos Aires, it is essential to wrap a napkin.

Are baked empanadas healthy? ›

While I love a classic fried empanada, baked empanada has its advantages. If you're looking for a healthy empanada dough with no butter, this vegan-friendly, easier, quicker, lighter alternative calls for oil instead, and it can be combined with any sweet or savory fillings. No butter, baked, healthy dough empanadas.

When should I eat empanadas? ›

Empanadas are so versatile that they can be eaten at any time of day, as a snack or a meal, alone or with a condiment. They are a great grab-and-go food, and since empanadas are handheld, there's very little mess.

Are empanadas a main meal? ›

Therein lies the magic of empanadas. This popular Latin American food is renowned around the world as a decadent and filling main course. Today, we're uncovering the history behind this dish, how to make it, and the many variations that make it so unique.

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