Low Fat Chicken Empanadas

Discover a healthier twist on a beloved classic with these Low Fat Chicken Empanadas, your perfect guilt-free indulgence. Crafted with a wholesome whole wheat flour dough kissed with olive oil, these empanadas are baked to golden perfection—no frying required! The filling is a flavorful medley of tender minced chicken breast, vibrant red bell pepper, savory green olives, and aromatic spices like cumin and smoked paprika, all simmered with low-sodium chicken broth for a juicy, satisfying bite. Packed with protein and low in fat, they’re ideal for meal prep, lunchboxes, or as a healthy party appetizer. Quick to assemble and oven-baked in just 25 minutes, this recipe offers a delicious balance of nutrition and taste, making it a standout for health-conscious food lovers.

Nutriscore Rating: 75/100

Prep Time:30 mins

Cook Time:25 mins

Total Time:55 mins

Servings: 8

Ingredients

• 2 cups whole wheat flour
• 1 teaspoon baking powder
• 1 teaspoon salt
• 0.75 cup cold water
• 0.25 cup olive oil
• 1 pound skinless boneless chicken breast
• 1 medium, diced onion
• 1 medium, diced red bell pepper
• 2 cloves minced garlic
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 0.5 teaspoon black pepper
• 0.5 cup low-sodium chicken broth
• 0.25 cup, sliced green olives
• 1 whole egg white

Directions

Step 1

In a mixing bowl, combine whole wheat flour, baking powder, and salt.

Step 2

Pour in cold water and olive oil. Mix until the dough forms. If necessary, adjust with a little more water or flour to reach a slightly sticky but workable consistency.

Step 3

On a lightly floured surface, knead the dough for about 5 minutes until smooth. Cover with a damp cloth and let it rest for 15 minutes.

Step 4

While the dough rests, prepare the filling. In a large skillet over medium heat, sauté diced onion and red bell pepper until softened, about 5 minutes.

Step 5

Add minced garlic, ground cumin, smoked paprika, and black pepper. Stir for an additional minute until fragrant.

Step 6

In a food processor, pulse the chicken breast until minced.

Step 7

Add the minced chicken to the skillet and cook until browned, about 5-7 minutes.

Step 8

Pour in the low-sodium chicken broth and simmer until the liquid reduces, about 2-3 minutes.

Step 9

Stir in sliced green olives and remove the skillet from heat. Allow the filling to cool slightly.

Step 10

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

Step 11

Divide the rested dough into 8 equal portions. Roll each portion into a ball and flatten with a rolling pin to about 6-inch circles.

Step 12

Place about 2 tablespoons of filling in the center of each circle. Fold the dough over the filling to form a half-moon shape.

Step 13

Seal the edges by pressing with a fork. Transfer the empanadas onto the prepared baking sheet.

Step 14

Brush the tops of the empanadas with beaten egg white for a nice golden color.

Step 15

Bake in the preheated oven for 20-25 minutes, or until lightly browned and crispy.

Step 16

Allow to cool slightly before serving.

Nutrition Facts

Serving size	(1428.5g)

Amount per serving	% Daily Value*
Calories	2320.7

Total Fat 89.8g	0%
Saturated Fat 16.5g	0%
Polyunsaturated Fat 5.3g
Cholesterol 449.8mg	0%
Sodium 4306.2mg	0%
Total Carbohydrate 206.2g	0%
Dietary Fiber 37.0g	0%
Total Sugars 13.5g
Protein 181.2g	0%

Vitamin D 0IU	0%
Calcium 262.3mg	0%
Iron 16.5mg	0%
Potassium 2622.3mg	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: 34.3%

Protein: 30.7%

Carbs: 35.0%