Cheese Empanadas - Divalicious Recipes (2024)

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Gluten FreeLow CarbVegetarian

A cheese empanadas recipe that uses a pastry made with coconut flour and psyllium husk powder. A healthier version that is baked and not fried too.

In Aruba we have a version of empanadas called a Pastechi. These a golden pastry filled with cheese and meats and are deep-fried. However delicious and golden these savoury treats are they are high in carbs and full of wheat. So, I wanted to make a healthier version.

Cheese Empanadas - Divalicious Recipes (1)

Many countries have their own versions of a pastry circled filled and folded over. In the UK we have the Pasty, Aruba the Pastechi and empanadas which originates from Spain but has many different versions in South America. Venezuela uses corn instead of wheat flour. The Jamaican patty is a particular favourite of mine too. I’ve made a gluten free version but need to work on a low carb version.

Cheese Empanadas - Divalicious Recipes (2)

This coconut flour dough is one of my current favourites. It’s easy to make, low in carbs, gluten free and high in fibre. You could add other flavourings to the dough if you wish. Pep it up with some garlic powder or some cayenne pepper. The psyllium husk powder gives the dough some elasticity and plenty of fibre.

Cheese Empanadas - Divalicious Recipes (3)

We both enjoy these baked empanadas as a snack or when we are hungry and not sure what to eat for lunch. A batch of these are quickly whipped up and soon devoured as they come out of the oven!

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Cheese Empanadas - Divalicious Recipes (4)

Cheese Empanadas

Angela Coleby

5 from 2 votes

Print Recipe Pin Recipe

Course Snacks, Vegetarian

Servings 4 Servings

Calories 387 kcal

Ingredients

Dough

  • ½ cup (56g) Coconut flour
  • 1 tablespoon Pysllium husk
  • 1 Egg
  • 1 teaspoon Baking powder
  • 6 tablespoons olive/coconut oil
  • ½ teaspoon Salt
  • ½ cup Boiling water
  • ½ teaspoon Black pepper

Filling

  • 4 Spring onions chopped
  • ½ cup (56g) Cheddar cheese grated
  • ¼ cup (28g) Mozzarella cheese grated
  • 1 Egg, beaten for glaze

Instructions

  • Preheat the oven to 200C/400F degrees

  • Place all the dry ingredients in a bowl and blend well.

  • Add the oil and egg and stir until combined.

  • Add the boiling water, gradually until you have a dough. Firm up with your hands.

  • Roll out the dough by placing it on a piece of parchment paper, place another piece of parchment paper on top, then roll out.

  • Cut out 4 large circles (I used a small saucepan lid).

  • Place the circles on top of a parchment paper lined baking tin.

  • Spoon the filling ingredients over half the circles.

  • Fold half of the dough over the filling to make half circles and press down the edges. I used a fork for a pattern and to firm the edges.

  • Brush the tops of the dough with the beaten egg.

  • Bake for 30-35 minutes.

Notes

Makes 4

Nutritional Info each: 387 Calories, 32g Fat, 11g Protein, 15g Total Carbs, 9g Fibre, 6g Net Carbs

Nutrition

Calories: 387kcal

The information shown is an estimate provided by an online nutrition calculator.

Tried this recipe? Mention @Divalicious_Recipes or tag #divaliciousrecipes

This post may contain affiliate links. Please read mydisclosure policyfor more info.

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Reader Interactions

Comments

    Leave a Reply

  1. Gerri

    Looks fabulous. How thin is the dough rolled? About how large are the circles? Thanks.

    Reply

  2. Angelina

    Hi! Could I substitute the phsyllum with flax or chia?

    Reply

    • Angela Coleby

      I'd try ground chia seeds before I went down the flaxseed route.

      Reply

  3. Essa

    Hello! Can the crust be frozen and used for a later time?

    Reply

    • Angela Coleby

      Yes you can. Or it will keep in the fridge for a couple of days.

      Reply

  4. Lys

    What is the boiling water for?
    And doesn't adding it to the egg curd the egg?
    And last question 😉 What's the difference between adding the Psyllium with the dry ingredients (as in your recipe) vs. making a gel first (Psyllium + a bit of water, wait for it to become a gel)?
    Thanks a lot in advance!

    Reply

    • Angela Coleby

      Hi, the boiling water is to bind the psyllium husk powder and make the mixture like a dough. That's why I add it with the remaining dry ingredients so it is dispersed well. As the egg is mixed well before, it does not curdle. I've never tried the gel but if it works, let me know!

      Reply

  5. Dar

    Could I use fruit?

    Reply

    • Angela Coleby

      You could. Perhaps add some cinnamon in the pastry.

      Reply

  6. Ariel Carson

    So I assume that the dough can serve multiple uses. For instance, make some coconut tarts possibly? I miss those from Anguilla and wish they were low carb. It's just like the beef patties; oh so good, yet so many carbs. Great recipe.

    Reply

    • Angela Coleby

      Hi Ariel, yes you can! I have used it for chicken pies for the husband. Island food has so many delicious treats but the carbs are too high at times!

      Reply

  7. sjanette

    Hi Angelo, which brand of psyllium did you use in this recipe? The Viva or NOW?

    Reply

    • Angela Coleby

      Hi, I use a brand called Konsyl which I purchase from our local pharmacy. It's one of my favourites no purple results either!

      Reply

  8. Angela Coleby

    opps! It's 1/2 cup. I've updated the recipe!

    Reply

Cheese Empanadas - Divalicious Recipes (2024)

FAQs

How long do cheese empanadas last? ›

While they're best fresh, you can keep these cooked empanadas in the refrigerator in an airtight container for up to 3 days. If you want them to last longer, we recommend freezing them.

Where do cheese empanadas come from? ›

Empanadas have their origins in Galicia (Spain) and Portugal. They first appeared in Medieval Iberia during the time of the Moorish invasions.

What are the unique components of empanadas? ›

Both hearty and portable, this meal became a fast staple. In this region, you'll normally find empanadas filled with tuna, chorizo, or sardines, although they can contain codfish or even pork loin. Binding the meat together and adding a savory touch is the tomato sauce that traditionally contains garlic and onion.

Are empanadas a meal or appetizer? ›

Empanadas can be eaten for breakfast, lunch and dinner. They can be served as appetizers or snacks, but they can also easily make a full and satisfying meal. Some folks prefer them baked, while other like them fried. Either way, they taste terrific.

Do cheese empanadas need to be refrigerated? ›

The dough can be wrapped in plastic and stored in the fridge for two days before using. The filling can also be cooked and stored in an airtight container in the fridge for a day. The assembled unbaked empanadas can also be covered in plastic and stored in the fridge for up to 2 days, no need to change the baking time.

How do you keep empanadas crispy? ›

The best way to keep fried foods crispy? Just place them on a cooling rack set over a baking sheet. If you're frying multiple batches, throw the whole setup into a low oven to keep everything warm as you keep frying and adding to the rack.

What nationality makes the best empanadas? ›

Argentina has become world-famous for their empanadas which are widely available in Buenos Aires and across the country as fast-food options and restaurant staples. As with many recipes, that of empanadas was shared through generations and carried to many other nations.

Are empanadas deep fried or baked? ›

Both cooking methods produce delicious empanadas. If you want a healthier merienda, bake them in the oven. If you're working with less time, frying them is the way to go.

What is the difference between Spanish empanadas and Mexican empanadas? ›

The Spanish recipe was made with bread dough, the Mexican recipe with corn masa dough. This is where Mexican empanada history takes over. Each region in Mexico has their own version of the empanada. Some regions use wheat flour, some use corn masa dough, some are deep fried some are baked.

Which dough is best for empanadas? ›

If you're looking for a shortcut, store-bought pie dough can be used to make empanadas.

Is empanada a junk food? ›

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.

What time of day do you 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.

What's good to eat with empanadas? ›

Here are some ideas for side dishes to go along with your favorite empanada.
  • 1 – Black Beans and Rice. ...
  • 2 – Corn on the Cob. ...
  • 3 – Fried Plantains. ...
  • 4 – Potato Salad with Aioli Dressing. ...
  • 5 – Arroz Con Pollo. ...
  • 6 – Arugula Salad. ...
  • 7 – Charro Beans. ...
  • 8 – Pico de Gallo Salsa.
Feb 25, 2017

How many empanadas should I eat? ›

– An empanada is best washed down with a nice glass of red wine, Argentine preferably. – It is estimated between 3 to 4 empanadas per person.

How long are empanadas good for in fridge? ›

Storage & Preparation:

If empanadas have been baked, shelf-life up to 7 days refrigerated (we don't recommend freezing them after baking.)

Are empanadas good after 3 days? ›

Cooked empanadas can be kept in the fridge for 3-4 days. To reheat, bake them at 400 F for about 8 minutes. Microwave ovens are not recommended, but you won't be the first one if you try it.

What is the shelf life of cooked empanadas? ›

Shelf Life and Storage Tips

When stored in the refrigerator, cooked empanadas remain good for consumption for approximately 3-4 days. It's crucial to keep them in an airtight container to maintain their quality and prevent them from absorbing other flavors.

How long does homemade empanadas last in the fridge? ›

Storing Empanadas

Baked empanadas can be refrigerated for up to 3 days. Simply reheat them in the microwave or toaster oven when you are ready to eat. To freeze, lay the unbaked empanadas on a parchment-lined baking sheet. Note: make sure to keep space between them, or else the empanadas will freeze together.

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