These keto vegetarian empanadas are packed with flavor. Made with TVP(textured vegetable protein) you would never know they were vegetarian!
Utterly delicious with a touch of spicy heat, these low carb and gluten-free empanadas are an easy recipe to make. I devoured these in record time and they are firmly on the weekly snack menu!
What are empanadas?
Empanadas are a savory Latin American hand pie made with a flaky pastry shell that have a half moon shape. They can be enjoyed as a snack, appetizer, breakfast or anytime. Often filled with meat and potatoes the filling can vary.
Can you eat empanadas on a keto diet?
Traditional empanadas are made with a wheat flour dough which is high in carbohydrates and makes it a no for a keto diet. BUT you can enjoy an empanadas if you make them with a low carb dough and filling.
Our low carb cheese empanadas use a coconut flour and psyllium husk powder dough but for this spicy vegetarian empanadas recipe we are using a Fathead dough. They have 3g net carbohydrates each with 12g protein.
We decided to use a spicy filling made with TVP as a meat substitute because it is high in fibre and protein and low in carbs . It takes on the spice flavour well too.
If you like your food spicy increase the chili powder. We initially made a batch of empanadas with 1 teaspoon and found that quite spicy. For the recipe below I've changed it to ½ teaspoon for you to play with. Taste test the filling when cooked and adjust as necessary.
How to make keto empanada dough
For the pastry we used a Fathead dough but added lupin flour to the almond flour. The lupin flour gave the empanadas a firm texture and great flavor. It also is lower in carbs then almond flour and has a higher protein content.
- Melt cream cheese and mozzarella cheese in the microwave.
- Add the flours and baking powder.
- Add the beaten eggs and work in a dough.
- Form the dough into a ball.
- Roll the dough out to about ¼ inch thick and cut small circles out. We used a 4 inch ramekin dish.
- Place the filling on the circles and fold over.
- Press the edges together and use a fork to pattern the edges.
- Brush with an egg wash and bake.
How to make vegetarian empanada filling
We used Texture Vegetarian Protein for the filling as it's low carb and takes on the spices well. We also added some of our homemade chipotle salsa for extra flavour.
- Saute the onion in a large skillet.
- Add the hydrated TVP.
- Stir in the seasonings.
- Spoon in the salsa (can be optional).
- Cook and stir well.
- Spoon onto dough circles, ready to form the empanadas and bake.
Vegetarian Empanadas Filling Variations
Once you have made the dough, these vegetarian empanadas can be filled with anything. A few suggestions are:
- Spinach and mushrooms
- Broccoli & cheese
- A mixture of cheeses, such as mozzarella, cream cheese and gouda
Frequently Asked Questions
With a cheese based dough, these empanadas need to be stored in the refrigerator. Keep them in a sealed container and they should last 4 to 5 days.
If you want to freeze these, allow them to completely cool and place them in a zip lock bag or air tight container. Freeze for up to 3 months. Defrost thoroughly before reheating.
If you don't want to use the lupin flour it can be substituted with the same volume of almond flour, or half for coconut flour.
As delicious as these low carb empanadas are by themselves, serve them with a salsa verde, refreshing cucumber salsa or a side of cilantro lime cauliflower rice.
More Low Carb Vegetarian Snacks
Low Carb Vegetarian Pigs in a Blanket
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Keto Vegetarian Empandas
- 8 oz mozzarella grated
- 2 oz cream cheese
- 1 cup almond flour
- ½ cup lupin flour
- 2 large eggs
- 1 teaspoon baking powder
- 1 cup TVP
- 1 cup Boiling Water
- 1 medium onion diced
- 1 tablespoon olive oil
- ½ teaspoon chili powder this can be increased
- 1 teaspoon cumin powder
- 1 teaspoon smoked paprika
- ⅓ cup Chipotle Salsa Can be optional
- Preheat the oven to 220C/425F degrees. Line two baking sheets with parchment paper.
Make the Empanada Dough
- In a large bowl, add the mozzarella and cream cheese. Place in the microwave for 2 minutes.
- Remove the bowl and stir the melted cheese mixture.
- Add the almond flour, lupin flour and baking powder and mix into the cheese.
- Add the eggs and work the mixture into a dough.
- Roll out the dough in between two layers of parchment paper to about ¼ inch thick.
- Using either a 4 inch ramekin dish or bowl, cut out circular shapes.
Make the Filling
- Place the TVP in a medium bowl and pour the boiling water over. Stir through and let sit for 5 minutes to rehydrate.
- In a large pan or skillet heat the oil on a medium heat and cook the onion for 5 - 8 minutes until soft.
- Add the TVP and spices and stir throughly. Spoon in the chipotle salsa and mix well.
- Cook for about 10 minutes, stirring occasionally. Taste and adjust the seasoning or add salt and pepper.
- Spoon a tablespoon or two of the filling on half of the Fathead circles.
- Fold the circles over and seal the edges. Use a fork to seal the edges and leave a pattern (can be optional)
- Place the empanadas on the baking sheets.
- Brush with an egg wash.
- Bake for 20 minutes until golden brown.
- Eat and enjoy!
YOUR OWN NOTES
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