Recipe

Healthy Empanadas

Oven-baked whole wheat empanadas with a warmly spiced chicken and veggie filling, brightened with lime and herbs for big flavor without the deep fryer.

By Matt Campbell

•

4.8

A tray of golden-brown baked empanadas on parchment paper with a small bowl of green sauce on the side

Jump to Recipe

If empanadas are usually your “treat yourself” food, this is the version that makes them feel like a weeknight option. They still have the crisp edges, the cozy handheld situation, and that moment when you break one open and the steam smells like cumin, smoked paprika, and garlic. The difference is how we get there: whole wheat dough, a filling loaded with vegetables, and an oven bake that delivers crunch without a puddle of oil.

These are spiced and aromatic in the best way. Think warm, toasty spices plus a splash of lime at the end so nothing tastes flat. They are also extremely friendly to meal prep. Make a batch, freeze half, and suddenly Tuesday looks a lot less chaotic.

An empanada cut open showing a juicy chicken and vegetable filling with visible diced peppers and herbs

Why It Works

Crisp, browned edges without frying: A hot oven, a light oil brush, and a quick steam vent do the heavy lifting.
Big flavor from pantry spices: Cumin, smoked paprika, coriander, and oregano make the filling taste slow-cooked even when it is not.
Balanced filling: Lean protein plus vegetables plus a little healthy fat so each empanada actually satisfies.
Make-ahead friendly: They reheat beautifully and freeze even better.

Pairs Well With

Storage Tips

How to Store and Reheat

Fridge

Cool completely, then store in an airtight container for up to 4 days. If you can, tuck a paper towel in the container to absorb a little moisture and keep the crust from going soft.

Freezer (best for meal prep)

Freeze baked empanadas on a sheet pan until solid, then transfer to a freezer bag. They keep well for up to 3 months.

Reheating for crisp edges

Oven or toaster oven: 375°F for 10 to 14 minutes (from fridge) or 18 to 22 minutes (from frozen), until hot all the way through.
Air fryer: 350°F for 6 to 8 minutes (from fridge) or 12 to 14 minutes (from frozen), until heated through.
Microwave: Works in a pinch, but the crust softens. If you microwave, finish with 2 to 3 minutes in a hot skillet or toaster oven.

Food safety note: For chicken filling, reheat until the center reaches 165°F if you are checking with a thermometer.

Common Questions

Can I make these vegetarian?

Yes. Swap the chicken for 3 cups cooked lentils or 2 (15-ounce) cans black beans (drained and rinsed). Keep the spices the same, and add an extra tablespoon of olive oil if the filling seems dry.

Do I have to use whole wheat flour?

No. All-purpose flour works 1:1, but hydration changes. If you go all all-purpose, start with 1 cup water and add more as needed. Whole wheat gives you a slightly nutty flavor and a sturdier bite. If you want a softer crust, use half whole wheat, half all-purpose.

How do I keep empanadas from leaking?

Do not overfill. Think 2 tablespoons (scant) of filling per 4-inch round.
Make sure the filling is cool before assembling.
Seal firmly, then crimp with a fork. If your dough edge feels dry, dab it with a tiny bit of water.
Cut a small steam vent in the top of each empanada.

Can I make the dough ahead?

Absolutely. Wrap tightly and refrigerate up to 2 days. Let it sit at room temperature for 10 to 15 minutes before rolling so it does not fight you.

What is the healthiest way to cook empanadas?

Baking is the easiest win. You still get browning and crunch, especially with a light oil brush and a hot oven, but you skip the extra oil absorption that comes with deep frying.

Can I freeze them unbaked?

Yes, and it is a great move for the best texture. Assemble, then freeze on a sheet pan until solid and transfer to a freezer bag. Bake from frozen at 425°F for 22 to 28 minutes, or until deeply golden and hot in the center.

Matt Campbell

I have always had a huge passion for the culinary arts, people, working as a team, and so on. I wanted to pursue my love for cooking initially at Virginia Commonwealth University with a culinary arts degree; however, I instead decided to apply myself and acquire more practical skills. My end goal is to eventually open my own restaurant or similar establishment.

Kitchen Essentials

Large mixing bowl
Measuring cups and spoons
12-inch skillet
Rolling pin
Baking sheet
Parchment paper
Pastry brush (or a paper towel for oil)
Fork (for crimping)

The first time I tried to “healthify” empanadas, I made the classic mistake: I got so focused on cutting things back that I forgot to add anything exciting. The result was fine, but fine is not the point of an empanada. These happened when I went the other direction and chased flavor first: toast the spices, sneak in a ton of aromatics, and finish the filling with lime so it tastes alive. Now I make a batch when I want something that feels like a snack and a real dinner at the same time.

Healthy Empanadas

(4.8 Reviews)

Prep Time 60 mins

Cook Time 20 mins

Total Time 80 mins

Servings 20 empanadas

Ingredients

Dough

3 cups whole wheat flour
1 cup all-purpose flour (plus more for rolling)
2 tsp kosher salt
2 tsp baking powder
2/3 cup olive oil
1 to 1 1/3 cups warm water (as needed)

Spiced Filling

1 tbsp olive oil
1 small yellow onion, finely diced
1 red bell pepper, finely diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp smoked paprika
1/2 tsp ground coriander
1/2 tsp dried oregano
1/4 tsp chili flakes or cayenne (optional)
1/2 tsp kosher salt, plus more to taste
2 cups cooked shredded chicken breast or thigh (rotisserie works great)
1 cup spinach, chopped
1/2 cup corn (frozen and thawed is fine)
2 tbsp tomato paste
1/4 cup low-sodium chicken broth or water
2 tbsp chopped cilantro (or parsley)
1 tbsp lime juice

For Baking

1 egg, beaten with 1 tbsp water (egg wash) or 2 tbsp olive oil (dairy-free and egg-free option)

Instructions

Make the filling

Saute the aromatics. Heat 1 tablespoon olive oil in a skillet over medium heat. Add onion and bell pepper and cook 4 to 6 minutes until softened.
Toast the spices. Add garlic, cumin, smoked paprika, coriander, oregano, chili flakes (if using), and salt. Stir for 30 seconds until fragrant.
Build the saucy base. Stir in tomato paste and cook 1 minute. Add broth (or water) and stir to make a thick, glossy sauce.
Add the chicken and veg. Stir in shredded chicken, spinach, and corn. Cook 2 to 3 minutes until spinach wilts and everything is well coated. Taste and adjust salt.
Brighten it up. Turn off heat. Stir in cilantro and lime juice. Spread filling on a plate to cool faster. A cool filling prevents leaky empanadas.

Make the dough

Mix dry ingredients. In a bowl, whisk whole wheat flour, all-purpose flour, salt, and baking powder.
Add oil, then water. Add olive oil and mix with a fork until crumbly. Add warm water a little at a time, mixing until a soft dough forms. It should feel pliable, not sticky.
Note: This is a whole wheat dough, so expect a sturdy, pleasantly chewy bite rather than a flaky pastry vibe. If it feels dry or cracks at the edges as you roll, knead in 1 to 2 more tablespoons warm water.
Rest. Cover and rest 10 minutes. This makes rolling easier.

Assemble and bake

Heat the oven. Preheat to 425°F. Line a baking sheet with parchment.
Roll and cut. Lightly flour a surface. Divide dough into 20 pieces. Roll each into a 4 to 5 inch circle (about 1/8 inch thick). A 4.5-inch round cutter, a small plate, or a bowl works well as a guide.
Fill. Add about 2 tablespoons (scant) filling to one half of each circle, leaving a 1/2 inch border.
Seal and crimp. Fold over to make a half-moon. Press edges firmly and crimp with a fork. Cut a small vent on top of each.
Brush for color. Arrange on the baking sheet. Brush with egg wash (or olive oil).
Bake. Bake 18 to 22 minutes until golden brown with crisp edges. Cool 5 minutes before serving, because the filling is lava-hot at first.

Bonus move: Serve with avocado cilantro sauce or a squeeze of extra lime. These empanadas like a bright sidekick.

Nutrition information is estimated.

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