Is Chicken Empanada Healthy? A Nutritional Deep Dive

November 8, 2025 •

4 min read

An average fried chicken empanada can contain over 400 calories and high levels of saturated fat, while a baked version offers a much leaner profile. The key question, 'Is chicken empanada healthy?', depends largely on its preparation, ingredients, and portion size, and this guide will show you how to choose and prepare the healthiest version.

Quick Summary

An examination of the health factors in chicken empanadas, focusing on how cooking methods (baked vs. fried), ingredients, and preparation techniques influence their nutritional value.

Key Points

Cooking Method is Key: Baked chicken empanadas are significantly healthier than fried ones, with lower fat and calorie counts.
Control Your Ingredients: Use lean chicken breast, add extra vegetables to the filling, and use natural spices to boost flavor and nutrition.
Modify the Dough: Swap traditional fat for healthier alternatives like Greek yogurt to reduce saturated fat in the crust.
Mind the Macronutrients: Even traditional versions offer a balance of protein and carbs, which promotes satiety, but healthier preparation optimizes this balance.
Sodium is a Concern: Packaged or pre-made empanadas often contain high levels of sodium; homemade versions allow for better control.
Enjoy in Moderation: While a healthier homemade version can be part of a balanced diet, deep-fried restaurant empanadas should be considered an occasional indulgence.

Understanding the Chicken Empanada's Nutritional Profile

At its core, a chicken empanada consists of a protein-rich filling encased in a carbohydrate-based dough. This combination can provide a balanced mix of macronutrients—protein, carbs, and fat—which are essential for energy and satiety. However, the health value of the final product can vary drastically based on several factors, particularly the cooking method and ingredients used.

The Impact of Cooking Method: Baked vs. Fried

This is the single most significant factor in determining if a chicken empanada is a healthy choice. Fried empanadas are submerged in oil, which increases their fat and calorie content exponentially. A study showed a fried empanada can have more than double the fat and significantly more sodium and calories than its baked counterpart.

Fried Empanadas: Typically have a crispier, richer flavor but absorb a high amount of oil during cooking. This results in an elevated intake of saturated and trans fats, which can negatively impact cholesterol levels and heart health. The high temperatures of deep-frying can also destroy some of the nutrients in the filling.
Baked Empanadas: Offer a healthier alternative by relying on oven heat instead of oil. Brushing the dough with an egg wash before baking can still achieve a desirable golden-brown and slightly flaky crust without the added fat. This method retains more of the nutritional integrity of the ingredients.

Ingredient Choices Matter

The nutritional quality isn't just about the cooking method; it’s also about what goes inside and into the dough.

Dough

Traditional dough can be made with lard or shortening, contributing to high saturated fat intake.

Healthier Dough Alternatives:
- Greek Yogurt Dough: Using plain Greek yogurt instead of fat can produce a soft, tender dough with a pleasant tang, significantly reducing the calorie count.
- Whole Wheat Flour: Swapping some or all of the all-purpose flour for whole wheat flour adds dietary fiber, which is important for digestive health.

Filling

While chicken breast is a lean protein source, how it's prepared and what it's mixed with can change its nutritional profile.

Lean Chicken Breast: Opting for shredded chicken breast over darker, fattier cuts or processed meats keeps the protein high and fat low.
Vegetable Boost: Adding a generous amount of finely diced vegetables—like bell peppers, onions, carrots, and peas—increases the fiber, vitamin, and mineral content.
Low-Sodium Seasoning: Relying on fresh herbs and spices like cumin, garlic, and cilantro, rather than high-sodium flavor packets, helps manage blood pressure.

Comparison Table: Baked vs. Fried Chicken Empanada


Feature	Baked Chicken Empanada	Fried Chicken Empanada
Calories (approx.)	~200-350 calories	~400-500+ calories
Fat Content	Significantly lower fat; minimal oil used	High fat content from deep frying oil
Saturated Fat	Lower levels, controllable with lean meat	Higher levels, posing a greater heart health risk
Sodium	Controllable, especially if homemade	Often higher, particularly in pre-made versions
Texture	Crispy, flaky, and lighter crust	Rich, heavy, and very crispy crust
Nutrient Absorption	Retains more vitamins and minerals	High heat can degrade some nutrients

How to Make a Healthier Chicken Empanada

For those who want to enjoy this delicious snack without the guilt, preparing them at home offers complete control over the ingredients and cooking method. The National Kidney Foundation offers a recipe that uses an air fryer for a crispy texture with minimal fat.

Steps for Healthy Empanada Preparation:

Start with the right dough. Consider a healthier alternative, like dough made with Greek yogurt.
Focus on the filling. Use lean chicken breast and load it with finely chopped, sautéed vegetables like onions and peppers.
Spice it up naturally. Season generously with herbs and spices like garlic powder, cumin, and paprika to build flavor without excess sodium.
Bake, don't fry. Use an oven or air fryer to achieve a golden, crisp exterior. An egg wash will help with the color and texture.
Control portion size. Make smaller empanadas to help manage calorie intake. Serve with a side of salsa or salad for added fiber and nutrients.

The Verdict: Healthfulness in Context

When answering the question, is chicken empanada healthy, the nuance is critical. A deep-fried, store-bought chicken empanada is high in fat, sodium, and calories, making it an occasional treat rather than a dietary staple. However, a homemade, baked version can be a much healthier option. By making simple ingredient swaps and choosing a different cooking method, you can turn a potentially unhealthy dish into a balanced, nutritious meal component. In the end, a chicken empanada is as healthy as you choose to make it.

By following these simple steps, you can create a delicious and satisfying meal that aligns with your health goals. For a recipe that achieves a great crispy texture with less oil, check out this National Kidney Foundation recipe.

Frequently Asked Questions

The calorie count of a chicken empanada depends heavily on how it is prepared. A deep-fried version can be very high in calories due to the absorbed oil, while a baked or air-fried empanada is a lower-calorie option.

Yes, you can include empanadas in a diet, but it's best to prepare them at home using healthier methods. Bake or air-fry them instead of deep-frying, and focus on lean protein fillings with plenty of vegetables to control calories and nutrients.

You can use a healthier dough made with plain Greek yogurt instead of lard or shortening to reduce fat and calories. Substituting some of the all-purpose flour with whole wheat flour can also add fiber.

Yes, the chicken filling provides a good source of lean protein, which is essential for building and repairing tissues. For the healthiest option, use skinless, boneless chicken breast.

To reduce fat, bake or air-fry your empanadas instead of frying them. Also, use lean chicken breast and consider making a healthier dough with a low-fat substitute like Greek yogurt.

Frozen empanadas are often high in sodium and may be pre-fried or made with high-fat ingredients. It is generally healthier to make them from scratch to control ingredients and sodium content.

Pairing your empanada with a side dish can create a balanced meal. Consider a fresh green salad, a vegetable-rich salsa, or some black beans to add fiber, vitamins, and minerals.