Introduction
Empanadas are a culinary treasure from Latin America, encapsulating flavors and traditions that span countries from Argentina to Colombia. These delightful pastries, filled with savory meats, cheeses, or vegetables, have become a beloved staple enjoyed by many. You can find empanadas in local markets or upscale eateries, typically priced between $2 and $5 per piece. Restaurants like La Fonda in Buenos Aires or El Mercado in Bogotá serve up authentic varieties that are sure to tantalize your taste buds. For those following a keto diet, this recipe offers an innovative keto empanada version that maintains the soul-warming essence of the traditional fare while significantly reducing carbohydrates. Whether you’re indulging in a classic delicacy or opting for its modern adaptation, empanadas are perfect for any gathering or simply as a comforting treat.
Origin and Inspiration
Historically, the empanada can be traced back to Galicia, Spain, where it was originally known as "empanada gallega," meaning literally “filled bread.” As Spanish colonists spread across Latin America, each region transformed the recipe, adapting fillings and techniques based on local ingredients and traditions. In Argentina, for instance, beef and olives create a rich and hearty offering, while in Colombia, the coastal regions often use fresh seafood or chicken. No matter the filling, empanadas share a delightful aspect—each bite reveals a burst of flavor wrapped in a golden pastry shell.
For those intrigued by flexibility, the keto version swaps traditional flour dough with almond or coconut flour, reducing carbs yet still providing a satisfying crunch. Imagine biting into a crispy exterior, only to be met with a luscious, savory filling that dances across your palate—it’s a keto adaptation that brings joy without compromise.
Nutrition Info (Per Serving)
Traditional Version
Calories: 350 kcal | Carbohydrates: 30 g | Protein: 12 g | Fat: 22 g | Saturated Fat: 8 g | Cholesterol: 50 mg | Sodium: 480 mg | Potassium: 200 mg | Fiber: 1 g | Sugar: 1 g
Keto Version
Calories: 250 kcal | Carbohydrates: 6 g | Protein: 15 g | Fat: 20 g | Saturated Fat: 6 g | Cholesterol: 60 mg | Sodium: 400 mg | Potassium: 150 mg | Fiber: 3 g | Sugar: 1 g
Ingredients (2 Servings)
Shared Ingredients:
- 1 lb ground beef or shredded chicken
- 1 cup diced onions
- 1 tablespoon olive oil
- 1 teaspoon minced garlic
- 1 egg (for egg wash)
Traditional Version:
- 2 cups all-purpose flour
- 1/2 teaspoon salt
- 1/4 cup butter, softened
- 1/4 cup water (as needed)
Keto Version:
- 1 cup almond flour (or coconut flour)
- 1/2 teaspoon salt
- 1/4 cup butter, softened
- 1 large egg (to bind)
Instructions
1. Prepare the Dough:
- Traditional Version: In a large bowl, combine flour and salt. Cut in the softened butter until crumbly. Gradually add water until a soft dough forms. Knead until smooth, about 5 minutes. Allow the dough to rest covered for 30 minutes.
- Keto Version: In a mixing bowl, combine almond flour and salt. Add the softened butter and one egg. Mix until it resembles a dough. Wrap in plastic and refrigerate for 20 minutes to firm up.
2. Prepare the Filling:
- In a skillet over medium heat, warm olive oil. Add onions and sauté until translucent. Stir in garlic and the meat of your choice, cooking until browned. Season with salt and pepper. Remove from heat and let cool.
3. Shape the Empanadas:
- Roll out the rested dough on a floured surface (or parchment for keto) to about 1/8 inch thick. Cut circles using a 4-inch round cutter. Place a tablespoon of the filling in the center of each circle. Fold over and seal edges with a fork or pinch to crimp.
4. Cook the Empanadas:
- Baking: Preheat the oven to 375°F (190°C). Arrange empanadas on a baking sheet lined with parchment. Brush with egg wash. Bake for 20 minutes or until golden.
- Frying: Heat enough oil in a frying pan. Fry empanadas for about 3-4 minutes on each side until golden brown. Drain on paper towels.
5. Serve:
Enjoy warm, either as a hearty snack or a flavorful appetizer!
What Does It Pair Well With?
-
Traditional Pairings: A refreshing chimichurri sauce complements empanadas beautifully, adding zest and brightness. Pair with a chilled glass of Malbec to elevate your dining experience.
- Keto-Friendly Pairings: Consider serving with creamy avocado dip or a side salad dressed in lime vinaigrette—the flavors harmonize perfectly while keeping carb counts low.
What is the Shelf Life?
Empanadas are best enjoyed fresh but can be stored in the fridge for up to 3 days in an airtight container. They can also be frozen for up to 3 months. To reheat, simply pop them in the oven at 350°F (175°C) for about 10 minutes or until heated through.
Alternative Cooking Methods
-
Air Fryer: Preheat the air fryer to 350°F (175°C). Place shaped empanadas in a single layer and cook for 10-12 minutes, or until golden, turning halfway through.
- Oven-Free Method: You can steam or pan-fry empanadas instead of baking or frying, offering a creative take—though you’ll lose some crispiness!
Conclusion: Traditional and Keto Versions
Empanadas are a versatile dish that bring together flavors from various cultures, offering warmth and satisfaction in every bite. Whether you indulge in the flaky, traditional version or opt for the keto-style goodness, these pastries promise richness and comfort. Imagine sinking your teeth into that crisp shell, ready to unravel the savory filling within—each bite perfectly encapsulating the joy of culinary exploration. Perfect for sharing, snacking, or a delightful meal, empanadas truly embody the heart of Latin American cuisine while fitting seamlessly into modern dietary preferences. Enjoy discovering these delicious morsels today!
