We’re celebrating National Empanada Day. As you may know, we love celebrating absurd holidays because they get more variety into our diet. It also reminds us to try new foods.
Empanadas are hand pies that are a staple in Spanish and Latin American cuisine. They aren’t popular everywhere in America, but they are common here in San Diego. As they are meat, cheese or fruit stuffed in dough, they are perfect for every course of a meal. But, they aren’t perfect for people with blood sugar concerns. You may think that they are a food that’s off limits if you have blood sugar concerns. But, with some swaps, people with blood sugar concerns can easily enjoy empanadas!
First up, we are sharing bite-sized appetizer empanadas stuffed with shredded pork and onions. The dough is made with almond and coconut flours to cut out carbs. The filling is made with meat, onions, cilantro, tomato paste and plenty of spices. They are simple but pretty work-intensive, as you’ll be folding tons of these little pies. The results are worth it, though. A serving has 224.7 calories, 5.6 grams of carbs, 2.5 grams of fiber and 19 grams of fat. Get the recipe.
This recipe uses a very flaky keto pastry dough. It’s essential to pierce a venting hole in each empanada, or they will burst from steam trying to escape them. If they burst, they will still be delicious, just less pretty! This version uses ground beef, bell peppers and green olives for a full savory flavor along with a ton of spices. A serving has 230 calories, six grams of carbs, three grams of fiber and 19 grams of fat. Get the recipe.
These sweet treats are wonderful for dessert. They are not suitable vegetarians. The empanada dough is made with both lard and pork panko. We love that these empanadas use whole raspberries in their center. They are so simple to make, and it’s a perfect spring treat. A serving has 135 calories, 10 grams of carbs, two grams of fiber and nine grams of fat. Get the recipe.
For people looking for a savory, non-meat option, this cheese empanada will be a hit! The dough is made with coconut flour, but also has baking powder for a rising agent. It is baked, so the outside has less fat. But it’s stuffed with cheese, so the filling is fattier. You have to decide on what source of fat you’re okay with! Of course, it’s lower in fat than if it were stuffed with cheese and then also fried. The filling has both cheddar and mozzarella, along with spring onions for plenty of flavor! A serving has 387 calories, 15 grams of carbs, nine grams of fiber and 32 grams of fat. Get the recipe.
We hope these wonderful recipes help you enjoy empanadas without worrying about your blood sugar. They are so delicious, no matter what flavor you’re looking for!
