Can I eat empanadas on a diet? Healthy Swaps for Guilt-Free Bites

December 2, 2025 •

4 min read

While a large, fried restaurant-style beef empanada can contain close to 300 calories with high fat and sodium, you can certainly eat empanadas on a diet by making healthier choices.

Quick Summary

This guide breaks down the nutritional differences between traditional and modified empanadas. It provides practical tips and recipe ideas for creating delicious, diet-friendly versions that are baked, filled with lean proteins and vegetables, and controlled in portion size.

Key Points

Bake, Don't Fry: Opt for baking or air-frying over deep-frying to dramatically reduce fat and calories.
Choose Lean Fillings: Use lean protein sources like chicken breast, ground turkey, or plant-based alternatives like beans and vegetables to cut saturated fat.
Use Healthier Doughs: Swap refined white flour for whole-wheat, spelt, or a Greek yogurt-based dough to increase fiber and nutrients.
Control Your Portions: Be mindful of portion size, as even healthy versions contain calories. Consider making mini-empanadas.
Pair with Fresh Veggies: Serve empanadas with a side salad or salsa to add fiber, vitamins, and promote satiety.
Embrace Moderation: A traditional empanada can be an occasional treat, but healthier, homemade versions are better for regular consumption.

Understanding the Traditional Empanada's Nutritional Impact

Traditionally, empanadas are made by filling a white flour dough with fatty meats and cheese before deep-frying. This preparation method results in a final product that is high in saturated fat, calories, and sodium. For instance, a single fried beef empanada can contain a significant portion of a person's daily recommended fat intake. While delicious, these versions can be a barrier to achieving weight loss or other health goals, especially when consumed regularly or in large quantities.

The Health Challenges of Traditional Empanadas

High in Saturated Fat: The combination of fatty fillings and deep-frying in oil contributes to high saturated fat levels, which can raise cholesterol.
Excessive Calories: The high fat content and refined carbohydrate-based dough make traditional empanadas calorie-dense.
High Sodium: Pre-packaged dough and some fillings can be loaded with sodium, which acts as a preservative and flavor enhancer.

Making Empanadas Diet-Friendly: Smart Swaps and Preparation

To enjoy empanadas without derailing your diet, focus on three key areas: the cooking method, the dough, and the filling. Modifying these components can dramatically improve the nutritional profile.

Baking vs. Frying: A Clear Winner for Health

The single most impactful change you can make is to bake your empanadas instead of frying them. Baked empanadas are significantly healthier as they eliminate the large amount of oil used in deep-frying, resulting in a much lighter snack. Baking also allows for a flaky, crispy texture without the greasiness associated with frying.

Less Fat and Calories: Baking drastically reduces the overall fat and calorie content of the final product.
Uniform and Cleaner Cooking: Batch cooking baked empanadas is cleaner and less messy than frying.

Healthier Dough Alternatives

The crust of an empanada can also be a source of refined carbohydrates. Consider these healthier dough options:

Whole-Wheat Dough: Swapping standard white flour for whole-wheat flour adds valuable fiber, which aids digestion and promotes satiety.
Spelt Dough: Some recipes use spelt flour, another whole-grain alternative that offers a unique, nutty flavor and a healthier nutritional profile.
Greek Yogurt Dough: Recipes using Greek yogurt and self-rising flour create a simple, protein-rich dough that is lower in fat and calories.

Filling with Lean Protein and Vegetables

Traditional fillings often rely on fatty cuts of meat and heavy cheese. For a diet-friendly version, consider these alternatives:

Lean Meats: Use lean ground turkey, chicken breast, or lean ground beef to reduce saturated fat.
Plant-Based Fillings: Beans and legumes are a fantastic source of fiber and protein, making them highly satisfying. Sweet potato and black lentil empanadas are a flavorful vegetarian option.
Vegetable-Rich Fillings: Incorporate a variety of vegetables like corn, zucchini, peppers, and onions to increase fiber, vitamins, and antioxidants.

Smart Strategies for Incorporating Empanadas into Your Diet

Practice Portion Control: Instead of eating several large empanadas, opt for a single, smaller baked empanada. Caloric content can vary widely, so mindful eating is key.
Pair with a Salad: Serve your baked empanada alongside a large green salad for added fiber and nutrients. This helps to create a balanced, filling meal.
Make Them Mini: Use smaller dough circles to create mini-empanadas, which naturally controls the portion size.
Use Low-Sodium Enhancers: When making fillings, rely on herbs, spices, and fresh vegetables for flavor instead of excess salt.
Enjoy as a Treat: When you do indulge in a traditional fried empanada, treat it as an occasional treat rather than a regular meal staple. Enjoy it mindfully.

Comparison of Empanada Preparation Methods


Feature	Traditional Fried Empanada	Diet-Friendly Baked Empanada
Cooking Method	Deep-fried in oil	Baked in the oven or air-fried
Calorie Count	Typically higher (e.g., 298+ per large beef empanada)	Significantly lower
Fat Content	Higher, especially saturated fat	Much lower, especially saturated fat
Dough	Refined white flour dough	Whole-wheat, spelt, or Greek yogurt-based dough
Filling	Fatty meats, high-fat cheese	Lean proteins (chicken breast, ground turkey), vegetables, beans, or legumes
Texture	Crispy and greasy	Flaky, crispy, and lighter
Sodium	Can be high, especially if pre-packaged	Lower, can be controlled with homemade fillings

Conclusion: Savoring Empanadas on a Diet is Possible

For those wondering if they can eat empanadas on a diet, the answer is a resounding yes, provided you are mindful of your choices. By opting for a baked or air-fried preparation method, using whole-grain or lighter doughs, and stuffing them with lean, vegetable-rich fillings, you can transform this comfort food into a healthy meal or snack. The key is in the intentional swaps and thoughtful portion control. With these strategies, you don't have to sacrifice flavor to achieve your wellness goals, proving that a balanced diet can include your favorite foods. A great starting point is exploring some of the excellent healthy recipes available online, like this one for baked spelt empanadas.

Frequently Asked Questions

Yes, baked empanadas are significantly healthier than fried versions because they are cooked without being submerged in oil, which drastically reduces the fat and calorie content.

For healthier fillings, consider using lean ground turkey or chicken breast, beans, lentils, or a mixture of finely chopped vegetables like zucchini, bell peppers, and spinach.

Yes, but check the labels for options made with whole grains or lower sodium. However, homemade dough using whole-wheat flour or a Greek yogurt base gives you more control over the ingredients.

Reduce sodium by making your own dough and using fresh ingredients for fillings. Flavor the filling with herbs, spices, garlic, and onions instead of relying on excess salt.

The caloric difference can be substantial. A typical fried empanada might contain close to 300 calories, while a baked version with lean filling could be much lower, depending on the ingredients and size.

For crispy baked empanadas, brush the dough with an egg wash before baking and poke a small vent hole to allow steam to escape. Baking at the right temperature (around 375°F / 190°C) is also key.

Yes, enjoying a traditional empanada in moderation as an occasional treat is acceptable. A sustainable diet allows for flexibility and mindful indulgence rather than strict restriction.