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Empanadas are a type of fried or baked savory pastry common in southern Europe, Latin America, and the Philippines. Made from folded dough and filled with things like meat, cheese, and vegetables, regular empanadas are high in carbs, which means they’re off the menu on the keto diet.
The good news is that, with a little ingenuity, you can make keto-friendly empanadas that taste every bit as good as the real thing but won’t kick you out of ketosis.
These keto empanadas are easy to make, and putting them together takes a little time and energy. But, for your efforts, you’ll be rewarded with delicious pastries that won’t put an end to your low-carb keto diet.
Keto Empanadas
Ingredients
Dough
- 1 ½ cups shredded part-skim mozzarella cheese
- 1-ounce cream cheese
- ¾ cup blanched finely ground almond flour
- 1 large egg
Filling
- 2 tablespoons avocado oil
- ½ lb. lean ground beef
- 1 small onion, finely chopped
- 1 teaspoon minced garlic
- ½ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- ½ teaspoon ground cumin
- ½ teaspoon smoked paprika
Instructions
- Preheat your oven to 350 degrees Fahrenheit/175 degrees centigrade.
- Line a baking tray with non-stick parchment.
- Heat the oil in a large frying pan, add the beef and onion, and cook until the meat is browned and the onions are soft. Drain away any excess liquid.
- Add the garlic, salt, pepper, cumin, and paprika and cook for a further 2-3 minutes. Remove from the heat and set aside.
- Place the mozzarella in a microwave-safe bowl and add the cream cheese and the egg. Microwave for 30 seconds on high and then stir. Repeat until the cheese forms a liquid.
- Gradually mix in the almond flour using a spoon and then your hands to form a smooth, elastic dough.
- Place the dough on a lightly floured work surface and roll it out until it’s about an eighth of an inch thick.
- Using a pastry cutter, cut as many 3 1/2-inch circles from the dough as you can and then re-roll the remaining dough and cut more circles. You should be able to make 12.
- Place the circles on the prepared baking sheet. Divide the filling equally between them.
- Fold each circle in half to form your empanadas. Pinch the edges together to form a seal.
- Bake the empanadas for 8-10 minutes, or until they are golden brown. Allow to cool for a few minutes before serving.
Nutrition Per Empanada
- 145 calories
- 11 grams of fat
- 9 grams of protein
- 3 grams of carbs
- 1 gram of fiber
Bottom Line
Traditional empanadas can contain as much as 25 grams of carbohydrate, so just two will kick you out of ketosis. Like most pies and pastries, that’s why empanadas are off the menu when you are following the ketogenic diet.
These keto empanadas contain just three grams of carbs per serving and are high in keto-friendly fat and protein too. Not only can they help you lose weight, but they’re really tasty. This recipe is also easy to modify; use ground pork or chicken instead of beef or add some chilis or curry powder to make them spicier. It’s the pastry that makes them low carb.
Either way, you’re going to LOVE these keto-friendly empanadas.
Keto Empanadas
Print RecipeIngredients
- 1 ½ cups shredded part-skim mozzarella cheese
- 1-ounce cream cheese
- ¾ cup blanched finely ground almond flour
- 1 large egg
- 2 tablespoons avocado oil
- ½ lb. lean ground beef
- 1 small onion, finely chopped
- 1 teaspoon minced garlic
- ½ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- ½ teaspoon ground cumin
- ½ teaspoon smoked paprika
Instructions
- Preheat your oven to 350 degrees Fahrenheit/175 degrees centigrade.
- Line a baking tray with non-stick parchment.
- Heat the oil in a large frying pan, add the beef and onion, and cook until the meat is browned and the onions are soft. Drain away any excess liquid.
- Add the garlic, salt, pepper, cumin, and paprika and cook for a further 2-3 minutes. Remove from the heat and set aside.
- Place the mozzarella in a microwave-safe bowl and add the cream cheese and the egg. Microwave for 30 seconds on high and then stir. Repeat until the cheese forms a liquid.
- Gradually mix in the almond flour using a spoon and then your hands to form a smooth, elastic dough.
- Place the dough on a lightly floured work surface and roll it out until it’s about an eighth of an inch thick.
- Using a pastry cutter, cut as many 3 1/2-inch circles from the dough as you can and then re-roll the remaining dough and cut more circles. You should be able to make 12.
- Place the circles on the prepared baking sheet. Divide the filling equally between them.
- Fold each circle in half to form your empanadas. Pinch the edges together to form a seal.
- Bake the empanadas for 8-10 minutes, or until they are golden brown. Allow cooling for a few minutes before serving.
