How to Make Empanadas Mexicanas (Traditional & Healthy Version)
Empanadas Mexicanas are a beloved traditional snack hailing from the heart of Mexico. These savory turnovers are made with a tender corn or wheat dough and filled with a flavorful mixture of seasoned meat, vegetables, and sometimes cheese. Empanadas are enjoyed throughout Mexico, commonly sold at street stalls, bakeries, and family gatherings. Their golden, crisp exterior and richly spiced filling make them irresistible to locals and visitors alike. Rooted in centuries-old culinary traditions, Empanadas Mexicanas showcase the diversity of Mexican cuisine. Each region adds its own touch, from the type of dough to the choice of fillings, often reflecting what is seasonally or locally available. This recipe focuses on a healthier, oven-baked version that preserves the authentic flavors while reducing oil and calories. Perfect for breakfast or lunch, these empanadas are nutrient-rich and satisfying, making them a smart choice for anyone seeking to enjoy real Mexican food with a wellness-conscious twist.
Ingredients
- 1 cup Whole wheat flour (harina integral)
- 1/2 cup Corn flour (masa harina) (for authentic texture)
- 100 grams Chicken breast, cooked and shredded (pollo deshebrado)
- 1/4 cup Onion (finely chopped)
- 1/4 cup Tomato (finely chopped)
- 1/4 cup Green bell pepper (finely chopped)
- 2 tablespoons Fresh cilantro (finely chopped)
- 2 tablespoons Low-fat cheese (optional, queso fresco or panela)
- 1 tablespoon Olive oil (for brushing)
- 1/2 teaspoon Salt (or to taste)
- 1/4 teaspoon Ground black pepper (or to taste)
- 1/4 teaspoon Ground cumin (optional)
Step-by-step instructions
Step 1 · Preheat your oven to 200°C (390°F)
Preheat your oven to 200°C (390°F). In a large bowl, mix the whole wheat and corn flours with a pinch of salt. Gradually add warm water until a soft, non-sticky dough forms.
Step 2 · In a pan
In a pan, heat half the olive oil over medium heat. Sauté the onions, bell pepper, and tomatoes until soft. Add shredded chicken, salt, pepper, and cumin. Cook for 3-4 minutes, stirring in the cilantro at the end.
Step 3 · Divide the dough into 4 equal balls
Divide the dough into 4 equal balls. Roll each ball into a thin circle (about 12 cm diameter) using a rolling pin or tortilla press.
Step 4 · Place 2 tablespoons of the chicken mixture (and cheese
Place 2 tablespoons of the chicken mixture (and cheese, if using) onto one half of each dough circle. Fold over to create a half-moon shape. Seal edges by pressing with a fork.
Step 5 · Arrange empanadas on a parchment-lined baking sheet
Arrange empanadas on a parchment-lined baking sheet. Brush lightly with remaining olive oil for a golden finish.
Step 6 · Bake in the preheated oven for 15-18 minutes or until golden brown
Bake in the preheated oven for 15-18 minutes or until golden brown. Allow to cool for 2-3 minutes before serving.
Why this recipe is healthy
This healthy Empanadas Mexicanas recipe is baked instead of fried, significantly reducing saturated fat and total calories. Using whole wheat and corn flour increases fiber content, aiding digestion and promoting fullness. Lean chicken and fresh vegetables boost protein and micronutrient intake, making it a wholesome, guilt-free snack. The recipe is adaptable for various dietary needs, ensuring everyone can enjoy authentic Mexican flavors without compromising their health goals.
A note on tradition
Empanadas are a cherished snack across Mexico, particularly popular in regions such as Oaxaca, Puebla, and Veracruz. They are often enjoyed during festive occasions, religious holidays, and family reunions. Street vendors and home cooks alike prepare empanadas as a quick, satisfying meal or a delicious treat to share. Their versatility and deep roots in Mexican food culture make them a symbol of community and culinary creativity.