Heart-Healthy Ham and Cheese Empanadas

Indulge in savory satisfaction with these Heart-Healthy Ham and Cheese Empanadas, a wholesome twist on a classic favorite! Crafted with whole wheat flour and filled with a nutritious blend of lean prosciutto, reduced-fat cheddar cheese, and sautéed spinach, these empanadas strike the perfect balance between flavor and wellness. Enhanced with low-sodium vegetable broth and a pinch of red pepper flakes for a subtle kick, they’re encased in a flaky, golden crust brushed with egg wash for a bakery-style finish. Perfect as a hearty snack or a light meal, these baked—not fried—empanadas are a guilt-free delight for your taste buds. Ready in under an hour and ideal for meal prep, they’re a tasty way to enjoy comfort food with a health-conscious twist.

Nutriscore Rating: 64/100

Prep Time:30 mins

Cook Time:25 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 cups Whole wheat flour
• 4 tablespoons Cold unsalted butter
• 1 teaspoon Salt
• 0.5 cup Cold water
• 100 grams Lean prosciutto
• 100 grams Reduced-fat cheddar cheese
• 1 large Egg yolk
• 1 as needed Non-stick cooking spray
• 1 cup Chopped spinach
• 0.25 cup Low sodium vegetable broth
• 0.5 teaspoon Crushed red pepper flakes

Directions

Step 1

In a large mixing bowl, combine the whole wheat flour and salt. Add the cold, cubed unsalted butter and cut it into the flour using a pastry cutter or fork until the mixture resembles coarse crumbs.

Step 2

Gradually add cold water, one tablespoon at a time, mixing it with a fork until the dough begins to come together. Form the dough into a ball, wrap in plastic, and refrigerate for 20 minutes.

Step 3

While the dough chills, prepare the filling. Finely chop the lean prosciutto and reduced-fat cheddar cheese and set aside.

Step 4

In a skillet over medium heat, spray a small amount of non-stick cooking spray and sauté the chopped spinach until wilted. Add the low sodium vegetable broth and crushed red pepper flakes, and continue to cook until the liquid has evaporated. Allow mixture to cool.

Step 5

Remove dough from the refrigerator. Roll out on a lightly floured surface until about 1/8 inch thick. Cut out rounds using a 5-inch diameter cutter.

Step 6

Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.

Step 7

Place equal amounts of the ham, cheese, and spinach filling onto each dough round. Fold the dough over to create a half-moon shape, pressing the edges with a fork to seal.

Step 8

Transfer the empanadas to the prepared baking sheet. Mix the egg yolk with a tablespoon of water, and brush the tops of the empanadas lightly for a golden finish.

Step 9

Bake in the preheated oven for 20-25 minutes, or until the empanadas are golden brown. Allow to cool slightly before serving.

Nutrition Facts

Serving size	(939.2g)

Amount per serving	% Daily Value*
Calories	1875.0

Total Fat 88.3g	0%
Saturated Fat 49.7g	0%
Polyunsaturated Fat g
Cholesterol 451.4mg	0%
Sodium 5296.2mg	0%
Total Carbohydrate 187.9g	0%
Dietary Fiber 34.6g	0%
Total Sugars 3.0g
Protein 96.0g	0%

Vitamin D 67.6IU	0%
Calcium 1076.1mg	0%
Iron 18.1mg	0%
Potassium 2970.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.2%

Protein: 19.9%

Carbs: 38.9%