Low-Carb Gluten-Free Spanish Empanadas

Low-Carb Gluten-Free Spanish Empanadas

Crisp, buttery red lentil crust packed with a savory, Italian-spiced tomato chicken and veggie filling!

Ingredients

For the Low-Carb Crust:

• 1.5 cups red lentil flour

• 1 cup brown rice flour

• 1/2 cup arrowroot powder

• 2 large eggs

• 1/2 cup olive oil

• 1 tsp cream of tartar

• 1/2 tsp baking soda

• 1/2 tsp salt

• Warm water (as needed for consistency)

For the Savory Chicken & Veggie Filling:

• 6 large chicken thighs (baked and shredded)

• 1 large zucchini (chopped)

• 1 large onion (chopped)

• 3 medium carrots (chopped)

• 2 cloves garlic (minced) or 1 tsp garlic powder

• 1/2 cup organic tomato sauce

• 2 tbsp organic ketchup

• 1 tbsp Italian seasoning

• 1/2 tsp dried red pepper powder

• 1 tsp onion powder

• Salt and pepper to taste

Instructions

1. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

2. Bake chicken thighs in a cast-iron pan for about 45–50 minutes until fully cooked, then shred meat off the bone.

3. Steam or sauté the chopped zucchini, onion, and carrots until tender.

4. In a large bowl, mix shredded chicken, cooked vegetables, tomato sauce, ketchup, garlic, and spices together.

5. In a separate bowl, whisk eggs, olive oil, cream of tartar, baking soda, and salt.

6. Stir in red lentil flour, brown rice flour, and arrowroot powder.

7. Add warm water bit by bit, kneading until you reach a soft, smooth, Play-Doh consistency.

8. Divide dough into tennis ball-sized portions and flatten into round circles on parchment paper.

9. Spoon filling generously into the center of each dough circle.

10. Fold dough over to form a half-moon shape and press edges tightly to seal.

11. Crimp edges with a fork and poke two small holes on top for steam to escape.

12. Bake for 40 to 50 minutes until golden and crisp.

13. Let cool slightly before serving and enjoy!

DietConfetti Pro Tip: Roll your dough between two sheets of parchment paper to prevent sticking and get perfectly thin crusts every single time!

Helpful Tips

Meal Prep & Freezing
These empanadas are absolute high-protein meal-prep champions! Wrap individually in parchment paper and freeze for up to 3 months. Reheat directly in an air fryer or oven for maximum crispiness.

Switch Up the Filling
Make this recipe your own! Swap shredded chicken for canned tuna, sautéed ground beef, melted cheese, or roasted Mediterranean vegetables.

Kid-Friendly Snack
Make mini versions by rolling smaller dough balls! They fit perfectly into school lunchboxes and make fantastic grab-and-go beach snacks.

Why You’ll Love This Recipe

• 100% Gluten-Free: Smart flour blend gives you standard pastry texture without wheat.

• High Protein & Fiber: Powered by red lentil flour and rich chicken filling.

• Super Versatile: Works for breakfast, quick lunches, outdoor hiking, or dinner.

• Freezer Friendly: Bake a huge batch once and eat well all week.

• Kid & Family Approved: Easy hand-held food everyone loves customizing.

Nutrition & Health Benefits

Red Lentil Power: Using red lentil flour boosts plant protein and complex fiber, keeping your digestion happy and energy levels steady all afternoon without blood sugar spikes.

Healthy Fats for Energy: Rich olive oil provides heart-healthy monounsaturated fats that make the crust flaky while helping your body absorb key vitamins.

Packed with Hidden Veggies: Carrots, zucchini, and onions blend seamlessly into the savory tomato filling, making it effortless to get daily vegetable servings in every single bite!