Gluten Free/ Low Carb/ Snacks/ Vegetarian

Cheese Empanadas

A cheese empanadas recipe that uses a pastry made with coconut flour and psyllium husk powder.  A healthier version that is baked and not fried too.

In Aruba we have a version of empanadas called a Pastechi.  These a golden pastry filled with cheese and meats and are deep-fried.  However delicious and golden these savoury treats are they are high in carbs and full of wheat.  So, I wanted to make a healthier version. 

empanadas

Many countries have their own versions of a pastry circled filled and folded over.  In the UK we have the Pasty, Aruba the Pastechi and empanadas which originates from Spain but has many different versions in South America.  Venezuela uses corn instead of wheat flour.   The Jamaican patty is a particular favourite of mine too.  I’ve made a gluten free version but need to work on a low carb version.

empanadas

This coconut flour dough is one of my current favourites.  It’s easy to make, low in carbs, gluten free and high in fibre.  You could add other flavourings to the dough if you wish.  Pep it up with some garlic powder or some cayenne pepper.  The psyllium husk powder gives the dough some elasticity and plenty of fibre.

empanadas

We both enjoy these baked empanadas as a snack or when we are hungry and not sure what to eat for lunch.  A batch of these are quickly whipped up and soon devoured as they come out of the oven!

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Cheese Empanadas
Course: Snacks, Vegetarian
Servings: 4 Servings
Calories: 387 kcal
Author: Angela Coleby
Ingredients
Dough
  • 1/2 cup (56g) Coconut flour
  • 1 tablespoon Pysllium husk
  • 1 Egg
  • 1 teaspoon Baking powder
  • 6 tablespoons olive/coconut oil
  • 1/2 teaspoon Salt
  • 1/2 cup Boiling water
  • 1/2 teaspoon Black pepper
Filling
  • 4 Spring onions chopped
  • 1/2 cup (56g) Cheddar cheese grated
  • 1/4 cup (28g) Mozzarella cheese grated
  • 1 Egg, beaten for glaze
Instructions
  1. Preheat the oven to 200C/400F degrees

  2. Place all the dry ingredients in a bowl and blend well.

  3. Add the oil and egg and stir until combined.

  4. Add the boiling water, gradually until you have a dough. Firm up with your hands.

  5. Roll out the dough by placing it on a piece of parchment paper, place another piece of parchment paper on top, then roll out. 

  6. Cut out 4 large circles (I used a small saucepan lid).

  7. Place the circles on top of a parchment paper lined baking tin.

  8. Spoon the filling ingredients over half the circles.

  9. Fold half of the dough over the filling to make half circles and press down the edges. I used a fork for a pattern and to firm the edges.

  10. Brush the tops of the dough with the beaten egg.

  11. Bake for 30-35 minutes.

Recipe Notes

Makes 4

Nutritional Info each: 387 Calories, 32g Fat, 11g Protein, 15g Total Carbs, 9g Fibre, 6g Net Carbs

 

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8 Comments

  • Reply
    Dar
    November 21, 2017 at 10:05 pm

    Could I use fruit?

    • Reply
      Angela Coleby
      November 21, 2017 at 10:09 pm

      You could. Perhaps add some cinnamon in the pastry.

  • Reply
    Ariel Carson
    October 31, 2017 at 2:45 pm

    So I assume that the dough can serve multiple uses. For instance, make some coconut tarts possibly? I miss those from Anguilla and wish they were low carb. It’s just like the beef patties; oh so good, yet so many carbs. Great recipe.

    • Reply
      Angela Coleby
      October 31, 2017 at 2:57 pm

      Hi Ariel, yes you can! I have used it for chicken pies for the husband. Island food has so many delicious treats but the carbs are too high at times!

  • Reply
    sjanette
    October 13, 2017 at 9:22 am

    Hi Angelo, which brand of psyllium did you use in this recipe? The Viva or NOW?

    • Reply
      Angela Coleby
      October 13, 2017 at 10:16 am

      Hi, I use a brand called Konsyl which I purchase from our local pharmacy. It’s one of my favourites no purple results either!

  • Reply
    Brad
    October 12, 2017 at 5:19 am

    Hey, Angela! The recipe does not say how much boiling water to use.

    • Reply
      Angela Coleby
      October 12, 2017 at 9:47 am

      opps! It’s 1/2 cup. I’ve updated the recipe!

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