Heart-Healthy Chicken Empanadas

Delight your taste buds with these Heart-Healthy Chicken Empanadas—a wholesome twist on a beloved classic! Made with a whole wheat dough and packed with a flavorful filling of tender chicken breast, vibrant red bell peppers, and a medley of spices like smoked paprika and cumin, these empanadas deliver bold flavors while keeping nutrition in focus. A light brush of egg wash gives them a beautiful golden crust, baked to perfection instead of fried. Low in sodium and enriched with ingredients like olive oil and peas, they’re a guilt-free snack or meal perfect for anyone aiming to eat healthily without sacrificing flavor. These easy-to-make empanadas are ideal for meal prep, casual gatherings, or as a comforting dinner paired with a fresh salad. Indulge in these savory hand pies that balance hearty and healthy in every bite!

Nutriscore Rating: 76/100

Prep Time:30 mins

Cook Time:40 mins

Total Time:70 mins

Servings: 8

Ingredients

• 2 cups Whole wheat flour
• 3 tablespoons Olive oil
• 0.5 cup Warm water
• 1 teaspoon Salt
• 1 pound Boneless chicken breast
• 1 medium Onion, finely chopped
• 1 medium Red bell pepper, finely chopped
• 2 Garlic cloves, minced
• 1 teaspoon Ground cumin
• 1 teaspoon Smoked paprika
• 0.5 teaspoon Ground black pepper
• 0.5 cup Low-sodium chicken broth
• 0.5 cup Frozen peas
• 1 Egg yolk
• 1 tablespoon Water

Directions

Step 1

In a large mixing bowl, combine the whole wheat flour and salt. Gradually add the olive oil and warm water, mixing until the dough comes together. Knead the dough for about 5 minutes until smooth. Wrap in cling film and let it rest for at least 20 minutes.

Step 2

While the dough is resting, cut the chicken breast into small, bite-sized pieces. In a non-stick skillet, add a tablespoon of olive oil and heat over medium heat. Add the chopped onion and bell pepper and sauté until softened, about 5 minutes.

Step 3

Add the garlic, ground cumin, smoked paprika, and ground black pepper, stirring well. Then add the chicken pieces and cook until they are no longer pink, about 7-8 minutes.

Step 4

Pour in the low-sodium chicken broth and let it simmer until the liquid is almost evaporated and the chicken is cooked through, about 5 more minutes. Stir in the frozen peas and allow to cool for a few minutes.

Step 5

Preheat your oven to 375°F (190°C).

Step 6

Divide the dough into 8 equal portions. Roll each portion into a circle about 5 inches in diameter. Spoon about 2 tablespoons of the chicken filling onto the center of each dough circle.

Step 7

Fold the dough over to create a half-moon shape and press the edges together. Use a fork to seal the edges securely.

Step 8

Place the empanadas on a baking sheet lined with parchment paper.

Step 9

Beat the egg yolk with a tablespoon of water and brush it over the tops of the empanadas.

Step 10

Bake in the preheated oven for 20-25 minutes or until golden brown.

Step 11

Remove from the oven and let cool for a few minutes before serving.

Nutrition Facts

Serving size	1375.1 grams (1375.1g)

Amount per serving	% Daily Value*
Calories	2093

Total Fat 69.10g	89%
Saturated Fat 13.10g	66%
Polyunsaturated Fat 6.20g
Cholesterol 575mg	192%
Sodium 3926mg	171%
Total Carbohydrate 211.50g	77%
Dietary Fiber 40.00g	143%
Total Sugars 18.50g
Protein 171.10g	342%

Vitamin D 18IU	91%
Calcium 262mg	20%
Iron 17mg	92%
Potassium 3104mg	66%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.9%

Protein: 31.8%

Carbs: 39.3%