Low Fat Spinach Empanada

Delight in the wholesome goodness of these *Low Fat Spinach Empanadas*, a nutritious twist on a classic favorite! Crafted with a light and flaky whole wheat dough, these baked empanadas are filled with a savory blend of fresh spinach, caramelized onion, and low-fat feta cheese, infused with a hint of nutmeg for a warm, aromatic finish. Perfect for a healthy snack, appetizer, or light meal, this recipe keeps things guilt-free by swapping traditionally heavy ingredients for lighter options like low-fat Greek yogurt and olive oil. Ready in under an hour, these golden beauties are easy to make, bursting with Mediterranean flavors, and ideal for meal prep or entertaining. Serve warm or at room temperature for a satisfying treat everyone will love!

Nutriscore Rating: 75/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 6

Ingredients

• 4 cups Fresh spinach
• 1 tablespoon Olive oil
• 1 medium Onion
• 2 units Garlic cloves
• 0.25 teaspoon Nutmeg
• 0.5 cup Low-fat feta cheese
• 2 cups Whole wheat flour
• 1 teaspoon Baking powder
• 0.5 teaspoon Salt
• 0.5 cup Low-fat plain Greek yogurt
• 4 tablespoons Cold water
• 1 large Egg

Directions

Step 1

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

Step 2

Heat the olive oil in a skillet over medium heat. Add the finely chopped onion and sauté until softened, about 3-4 minutes.

Step 3

Add the minced garlic to the skillet and cook for another minute until fragrant. Then, stir in the spinach and cook until wilted, about 2-3 minutes. Remove from heat and let the mixture cool slightly.

Step 4

In a small bowl, combine the cooked spinach mixture with nutmeg and crumbled low-fat feta cheese. Mix well and set aside.

Step 5

In a large mixing bowl, combine the whole wheat flour, baking powder, and salt. Stir to combine.

Step 6

Add the low-fat Greek yogurt to the flour mixture and mix until a crumbly dough begins to form. Gradually add the cold water, one tablespoon at a time, kneading gently until a soft, smooth dough forms.

Step 7

On a lightly floured surface, roll out the dough to about 1/8 inch thickness. Use a round cutter (about 4-5 inches in diameter) to cut out circles.

Step 8

Spoon a small amount of the spinach filling into the center of each dough circle. Fold the dough in half to create a half-moon shape, and press the edges together firmly to seal. Use a fork to crimp the edges for a decorative finish.

Step 9

Beat the egg in a small bowl and lightly brush the tops of the empanadas with the egg wash for a golden finish.

Step 10

Place the empanadas on the prepared baking sheet. Bake in the preheated oven for 18-20 minutes, or until the tops are golden and the dough is cooked through.

Step 11

Remove from the oven and let cool for a few minutes before serving. Enjoy your low-fat spinach empanadas warm or at room temperature!

Nutrition Facts

Serving size	(895.5g)

Amount per serving	% Daily Value*
Calories	1452.9

Total Fat 39.7g	0%
Saturated Fat 13.1g	0%
Polyunsaturated Fat 3.4g
Cholesterol 295.9mg	0%
Sodium 3429.6mg	0%
Total Carbohydrate 208.3g	0%
Dietary Fiber 34.5g	0%
Total Sugars 17.1g
Protein 81.7g	0%

Vitamin D 53.8IU	0%
Calcium 1006.3mg	0%
Iron 15.4mg	0%
Potassium 1575.8mg	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: 23.5%

Protein: 21.5%

Carbs: 54.9%