Keto Empanadas

The typical empanada dough is made with flour, butter, eggs, and water. As you can imagine, using flour is high in carbs and not keto-friendly. This is the reason why I created these keto empanadas. Although it is not quite the same form as the traditional empanada, the shell here is baked cheese rather than flour dough, so the carbs come from the filling instead of the pastry. Check the Nutrition Facts panel above for the figures on this recipe’s serving size, since the exact numbers depend on the cheese and broth brands you use.

There is no flour or wheat dough in this recipe, so as written it should be gluten-free. That said, gluten hides in packaged ingredients, so read the labels on the three likely culprits: shredded cheese blends (the anti-caking starch is usually potato or corn, but check), beef broth (some brands use wheat-derived ingredients), and pre-mixed chili powder.

If you are cooking for someone with celiac disease, check each package individually and watch for shared-equipment warnings rather than assuming.

Plenty. Smoked paprika adds depth without heat, Mexican oregano leans the filling more traditional, and a pinch of ground coriander brightens it. A bay leaf dropped in while the broth simmers is an easy addition — just remember to fish it out.

For more heat, chipotle powder brings smoke along with it, or simply increase the cayenne. A pre-mixed taco seasoning is the shortcut version, though it is worth checking the label for added sugar or starch.

The healthiness of empanadas all comes down to what’s inside and how they’re cooked. Traditional empanadas usually have a dough made with refined flour and get deep-fried, which means they can pack a calorie and carb punch. Not the best if you’re trying to eat super healthy, right?

Making creative yet nutritious swaps helps make it healthier. But that aside, let’s not forget about the importance of portion sizes. If you’re mindful of how much you are eating, they should not derail an otherwise healthy diet.

You can, with two things to watch. The first is carbs: every extra vegetable adds some, so stick to lower-carb options like bell pepper, zucchini, mushrooms, spinach, or cauliflower rice rather than starchy ones. The second is moisture. Extra vegetables release water, and a wet filling will soften the cheese shells from the inside, so let the mixture simmer until the liquid has cooked off before you fill anything.

Also keep the total volume roughly the same. If you double the filling, you will not be able to close eight shells around it.

The filling is the part that keeps well. You can cook it up to two or three days ahead and keep it covered in the fridge, then bake the cheese shells and assemble when you want to eat.

Assembled empanadas are best the day they are made, since the cheese shells soften in the fridge. If you do have leftovers, store them in an airtight container for up to three days and reheat them in a 350°F oven or an air fryer for a few minutes so the cheese crisps back up. A microwave will heat them through, but the shells turn rubbery.

Yes, if you do not wish to use ground beef, you can use ground chicken, ground turkey or ground pork, or pretty much whatever other protein you prefer. You can even change the vegetables to more complementary ones — this recipe is yours, and experimentation is what cooking is truly about.

Yes, you can experiment with different cheeses based on your preferences and dietary needs. While the original recipe calls for fiesta or taco blend shredded cheese, you can try using other types of cheese that melt well and complement the flavors in the filling.

Some alternatives include cheddar, Monterey Jack, pepper jack, mozzarella, or a combination of all! Just keep in mind that different cheeses may have varying melting points and flavors, so the texture and taste of your keto empanada ‘dough’ will change with them.

They are close cousins, but not the same thing. Both start from flour, fat, and liquid, but empanada dough is usually built to be sturdier and more pliable — it often includes egg, and sometimes a little vinegar — so it can be folded around a wet filling, crimped shut, and baked or fried without tearing or leaking. Pie dough is worked to stay flaky and tender while it is supported by a tin, so it tends to crack if you try to fold and seal it.

Either way, both are flour-based and neither is keto-friendly, which is why this recipe skips dough altogether and uses baked shredded cheese for the shell.

For a vegetarian filling, swap the ground beef for finely chopped mushrooms, or a mix of mushrooms and toasted walnuts, and use vegetable broth in place of the beef broth. Keep the turnip, carrot, onion, garlic, and the same spice blend. Mushrooms release a lot of liquid, so give them a little longer in the skillet before you add the broth.

A fully vegan version is harder, because the shell itself is cheese. You would need a plant-based shredded cheese that both melts and crisps, and results vary a lot between brands — treat that as an experiment rather than a sure thing.

Sour cream is the easiest choice and pairs well with the warm spices in the filling. Guacamole, pico de gallo, and salsa verde all work too — just check the label on jarred salsas, since some have added sugar. For something with a bit more heat, stir a spoonful of chipotle in adobo and a squeeze of lime into sour cream.

For a fuller plate, a simple green salad, cauliflower rice, or sautéed peppers and onions round the meal out without adding many carbs.

An empanada is a baked turnover pastry filled with various fillings like ground beef, chicken, vegetables, and cheese. Traditionally, empanadas are fried for extra flavor and crunch; however, some versions have you bake them.

Choosing leaner cuts helps with the overall fat content of your empanadas and ensures that you’re getting a good amount of protein without excessive saturated fat. This aligns well with the goals of a keto diet, which focuses on low-carb, moderate protein, and high good fat intake.