Low Sodium Chicken Empanadas

Satisfy your craving for savory handheld bites with these Low Sodium Chicken Empanadas! This healthier twist on the beloved classic features a buttery, flaky homemade pastry and a rich, aromatic chicken filling that’s bursting with flavor—thanks to a medley of sautéed onions, red bell peppers, garlic, and low-sodium seasonings like cumin and paprika. The filling is brought together with tender chicken breast and a splash of low-sodium chicken broth, keeping it both moist and heart-smart. Perfect as an appetizer, snack, or light meal, these empanadas bake to a golden perfection in the oven, skipping the deep fryer for a lighter option. Easy to make and ideal for meal prep or entertaining, this recipe provides all the indulgence with none of the excess salt.

Nutriscore Rating: 69/100

Prep Time:45 mins

Cook Time:25 mins

Total Time:70 mins

Servings: 12

Ingredients

• 1 cup unsalted butter
• 3 cups all-purpose flour
• 0.5 cup ice water
• 1 tablespoon apple cider vinegar
• 1 pound chicken breast
• 2 tablespoons olive oil
• 1 medium yellow onion
• 1 medium red bell pepper
• 2 garlic cloves
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 0.5 teaspoon black pepper
• 0.5 cup low sodium chicken broth
• 0.25 cup fresh cilantro
• 1 egg

Directions

Step 1

To prepare the dough, mix 1 cup of unsalted butter (chilled and diced) and 3 cups of all-purpose flour in a large bowl. Work it together using your fingers or a pastry cutter until the mixture resembles coarse crumbs.

Step 2

Add 0.5 cup of ice water and 1 tablespoon of apple cider vinegar. Mix until the dough just comes together; do not overwork. Wrap in plastic and refrigerate for at least 30 minutes.

Step 3

While the dough chills, prepare the filling. Start by dicing 1 pound of chicken breast into small pieces.

Step 4

Heat 2 tablespoons of olive oil in a skillet over medium heat, add the chicken, and cook until no longer pink, about 5 minutes. Remove from the skillet and set aside.

Step 5

In the same skillet, add 1 medium diced yellow onion and 1 diced red bell pepper. Sauté until softened, about 5 minutes.

Step 6

Add 2 minced garlic cloves, 1 teaspoon of ground cumin, 1 teaspoon of paprika, and 0.5 teaspoon of black pepper. Stir until fragrant, about 1 minute.

Step 7

Return the chicken to the skillet, add 0.5 cup of low sodium chicken broth, and simmer until most of the liquid has evaporated, about 3-4 minutes.

Step 8

Stir in 0.25 cup of freshly chopped cilantro. Remove from heat and let cool slightly.

Step 9

Preheat your oven to 375°F (190°C).

Step 10

Roll out the chilled dough on a floured surface to about 1/8-inch thick. Cut into 4-5 inch circles.

Step 11

Place a spoonful of filling in the center of each dough circle. Brush the edges with water, fold over to form a half-moon shape, and press to seal with a fork.

Step 12

Place the empanadas on a baking sheet lined with parchment paper.

Step 13

Beat 1 egg and brush the tops of the empanadas for a golden finish.

Step 14

Bake for 20-25 minutes or until golden brown. Cool slightly before serving.

Nutrition Facts

Serving size	(1503.2g)

Amount per serving	% Daily Value*
Calories	3240.3

Total Fat 152.0g	0%
Saturated Fat 66.9g	0%
Polyunsaturated Fat 6.6g
Cholesterol 834.1mg	0%
Sodium 1902.5mg	0%
Total Carbohydrate 298.3g	0%
Dietary Fiber 15.8g	0%
Total Sugars 10.4g
Protein 176.3g	0%

Vitamin D 48IU	0%
Calcium 240.6mg	0%
Iron 23.4mg	0%
Potassium 2438.3mg	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: 41.9%

Protein: 21.6%

Carbs: 36.5%