Your Diet Expert

There’s something irresistibly fun about handheld comfort food — and these Keto Empanadas give you the warm, flaky, savory pocket of joy without the carb overload. Whether you’re meal-prepping for a busy week or craving a portable post-workout snack that won’t spike blood sugar, these empanadas are packed with protein, flavor, and satisfying fat — and they bake or air-fry up golden and crisp.

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What makes these Keto Empanadas stand out

• Real empanada flavor, smart swaps: The filling echoes classic Latin picadillo flavors (cumin, paprika, garlic, olives) while keeping carbs low — no wheat crust here.
• Flexible dough options: I use an almond-flour + coconut-flour dough that’s sturdy enough to fold and seal, yet tender and not gummy like some keto doughs. You’ll get a flaky bite that behaves like a traditional empanada.
• Meal-prep & freezer friendly: Assemble a big batch, freeze raw, and bake from frozen on busy nights. Great for packed lunches or a portable protein snack.
• Balanced macros: High in protein and healthy fats so it’s filling — perfect for keto, low-carb, or anyone who prefers sugar-free snacks.

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Personal blogger note

I first made these Keto Empanadas for a weekend picnic and hid half the batch in the freezer — they became my go-to travel snack. The best compliment? My neighbor said she couldn’t believe they were keto.

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Equipment you’ll need (and why)

• Large mixing bowl: Room to combine dough ingredients without spills; I like a wide bowl so I can press and knead with clean hands.
• Food processor or box grater (optional): If you want ultra-fine almond flour texture or to pulse the dough quickly, a food processor speeds things up. Not required.
• Rolling pin (or bottle): For rolling discs; a small rolling pin is easiest for 3–4 inch empanadas.
• Cookie cutter / round cutter (3½–4 inch): Cuts even discs so all empanadas bake uniformly. You can use a bowl rim in a pinch.
• Baking sheet + parchment paper: Ensures even baking and easy cleanup.
• Pastry brush: For egg wash to get that beautiful golden color.
• Pan/skillet (for stovetop searing option): If you prefer a crispier bottom, finish empanadas in a skillet for 1–2 minutes each side.
• Freezer tray (for freezing raw empanadas): Freeze in a single layer before bagging so they don’t stick.

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Ingredients — dough, filling & swaps (and why they matter)

Dough (makes 12 empanadas)

• 2 cups (192 g) almond flour — low-carb base that stays tender. Swap: blanched almond meal is fine; avoid coarse almond meal.
• 2 tbsp (16 g) coconut flour — absorbs moisture so the dough isn’t greasy and helps structure. Swap: add 1 tbsp psyllium husk if you prefer (adds elasticity).
• ¼ cup (56 g) melted butter or coconut oil — fat for flakiness and flavor. Swap: ghee for nutty aroma.
• 1 large egg — binds the dough. Swap: two egg whites + 1 tbsp oil for slightly lighter dough (texture differs).
• ½ tsp salt, 1 tsp apple cider vinegar or lemon juice — vinegar helps the dough relax and improves tenderness.
• 1–2 tbsp cold water (if needed) — adjust for pliability.

Filling (savory beef picadillo style; yields ~12 empanadas worth)

• 1 lb (450 g) ground beef (85/15) — protein-rich base. Swap: ground turkey or shredded rotisserie chicken.
• 1 small onion, finely diced — sweetness and aromatic depth. Swap: more bell pepper if you want fewer carbs from onion.
• 1 small green bell pepper, finely diced — texture and freshness. Swap: roasted red pepper for sweeter notes (tiny carb increase).
• 2 cloves garlic, minced — savory backbone.
• 1 tbsp tomato paste — concentrated flavor with minimal carbs (optional). Swap: 1–2 tsp chili paste if you like heat.
• 1/4 cup chopped green olives (about 35 g) — classic empanada tang and saltiness; low in net carbs. Swap: capers for briny punch.
• 1 tsp ground cumin, 1 tsp smoked paprika, 1/2 tsp dried oregano, pinch cayenne (optional) — seasoning trio for depth.
• 1 tbsp olive oil (for sauté)
• 1 tbsp vinegar or lime juice — brightens the filling.
• Salt & black pepper to taste
• Optional: 2 tbsp chopped cilantro, 1/4 cup shredded cheese (cheddar or queso fresco) for richer fillings.

Why these choices: Almond & coconut flours stay low-carb and provide structure; a touch of fat + egg makes a pliable dough that seals well. The filling mimics traditional empanada flavors without sugar or starchy add-ins.

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Step-by-step cooking process — friendly, precise, and detailed

Part A — Make the dough (15 minutes + chill)

1. Combine dry: In a bowl whisk 2 cups almond flour, 2 tbsp coconut flour and ½ tsp salt.
2. Add fat + egg: Stir in ¼ cup melted butter (warm, not hot). Crack in 1 egg and add 1 tsp apple cider vinegar. Mix until crumbly.
3. Bring together: Use fingers to press the mixture into a smooth ball. If it’s too dry and cracks, add 1 tbsp cold water at a time until it holds. If too sticky, add 1 tbsp almond flour.
4. Chill: Wrap dough and chill 20–30 minutes. Chilling firms the fat so the dough rolls out cleanly.

Part B — Make the filling (20 minutes)

5. Sauté aromatics: Heat 1 tbsp olive oil in a skillet over medium. Add diced onion and bell pepper, cook 4–5 minutes until softened. Add garlic, cook 30 seconds.
6. Brown the beef: Push veggies to the side, add ground beef to the pan (or use a separate pan). Brown until no longer pink, breaking up with a spoon. Drain excess fat if needed (leave a tablespoon for flavor).
7. Season & simmer: Stir in 1 tbsp tomato paste, 1 tsp cumin, 1 tsp smoked paprika, ½ tsp oregano, and a pinch of cayenne. Add chopped olives, 1 tbsp vinegar, and simmer 2–3 minutes to meld flavors. Taste and adjust salt/pepper. Remove from heat and stir in cilantro if using. Cool slightly.

Part C — Assemble empanadas (20–30 minutes)

8. Roll dough: Lightly flour a surface with a bit of almond flour. Roll chilled dough to about 1/8-inch thickness. Use a 3½–4 inch cutter to cut discs. Re-roll scraps gently.
9. Fill: Spoon about 1.5 tbsp of filling into the center of each disc (avoid overfilling). Add 1 tsp shredded cheese if using.
10. Seal: Brush edge with a little beaten egg (egg wash). Fold the disc into a half-moon and press edges to seal. Crimp with a fork or pleat the edge for a classic look. Place empanadas on a parchment-lined baking sheet.
11. Egg wash: Lightly brush tops with beaten egg for color. Use optional sesame or nigella seeds for a pretty finish.

Part D — Bake or air-fry (two finish options)

Oven (recommended): Preheat oven to 375°F (190°C). Bake empanadas 16–20 minutes until golden brown. Let cool briefly before serving.

Air-fryer (faster, crisper): Preheat to 360°F (180°C) and air-fry empanadas in a single layer for 8–10 minutes, flipping halfway.

Optional skillet finish: For extra crunch, pan-sear empanadas 1–2 minutes per side in a nonstick skillet after baking.

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Health & nutrition insights — why these are a smart choice

• Protein-packed: Each empanada contains lean meat (or chicken/turkey) for muscle repair and satiety — great after workouts.
• Lower net carbs: Almond & coconut flours plus olive-oil-forward filling keep net carbs low (see nutrition estimate).
• Healthy fats: Butter/coconut oil and olive oil provide fats that support satiety and stable energy on a low-carb plan.
• Veggie boost: Onions and peppers add fiber, vitamins, and antioxidants — small but meaningful nutrition wins.

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Serving & pairing ideas

• Classic: Serve hot with a simple chimichurri or cilantro-lime crema (Greek yogurt + lime + cilantro for non-strict keto).
• Meal idea: Pair 2 empanadas with a big green salad or cauliflower rice for a balanced dinner.
• Party platter: Offer a trio of fillings (beef, cheesy chicken, spinach-feta) and a few ketogenic dips for grazing.
• Snack: Pack 1 empanada with raw veggie sticks for a portable, satisfying snack.

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Storage & meal-prep tips

• Fridge: Store cooled empanadas in an airtight container up to 4 days. Reheat in a 350°F oven 8–10 minutes to revive crispness.
• Freeze raw: Freeze assembled empanadas single layer on a tray for 1 hour, then transfer to a freezer bag. Bake from frozen at 375°F for 22–26 minutes (no thaw).
• Make-ahead: Prepare filling and dough separately up to 3 days ahead. Assemble and bake the day you serve, or freeze assembled pockets.

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FAQ — natural questions readers often ask

Q: Can I make Keto Empanadas dairy-free?
Yes. Use coconut oil instead of butter in the dough and skip cheese or use a dairy-free melter. Texture changes slightly but still tasty.

Q: Can I use a different dough (fathead)?
Absolutely — a fathead dough (mozzarella + cream cheese + almond flour) works well and is very pliable. The almond-coconut dough in this recipe is lighter and nutty.

Q: Are these good for meal prep?
Yes — they freeze and reheat very well. Bake from frozen for an easy weeknight dinner or grab-and-go snack.

Q: How spicy are they — can I make them mild?
Adjust cayenne or chili paste to taste; omit for mild empanadas. You can also add a sweet roasted pepper for a kid-friendly version.

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Nutrition breakdown — estimated per empanada (recipe makes 12)

Estimates are approximate and rounded — for exact tracking use your ingredient brands and weights.

Whole recipe (approx):

• Calories ≈ 3,198 kcal
• Protein ≈ 168 g
• Fat ≈ 246 g
• Total carbs ≈ 65 g
• Fiber ≈ 25.5 g
• Net carbs (total) ≈ 39.5 g

Per empanada (1 of 12) — approximate:

• Calories: ≈ 266 kcal
• Protein: ≈ 14 g
• Fat: ≈ 20.5 g
• Total carbs: ≈ 5.4 g
• Fiber: ≈ 2.1 g
• Net carbs: ≈ 3.3 g

Note: Using ground turkey, reducing onion, or swapping pork rinds for almond flour in the crust will alter macros — these numbers are a baseline estimate.

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Recipe details (quick at-a-glance)

• Prep Time: 30–40 minutes (includes chilling dough)
• Cook Time: 16–20 minutes (baking)
• Total Time: ~60 minutes (active + chilling)
• Course: Snack / Appetizer / Main (depending on portions)
• Cuisine: Latin-inspired, Low-Carb / Keto
• Servings: 12 empanadas
• Calories: ≈ 266 kcal per empanada (estimate)

Closing note

Give these Keto Empanadas a try this weekend — make a double batch and freeze half. They’re portable, comforting, and surprisingly close to the empanadas I grew up loving, but kinder to your blood sugar and macros. If you tweak a filling (cheesy chicken? spicy beef?), I’d love to hear what becomes your favorite. Enjoy!