Breakfast Empanadas Light Version 3 Pt
Elevate your morning routine with these *Breakfast Empanadas Light Version (3 Pt)* — a wholesome, low-fat twist on a beloved classic! Perfectly portioned and packed with nutritious ingredients, these golden-baked delights feature a filling of fluffy scrambled eggs, lean turkey sausage crumbles, vibrant red bell peppers, and a hint of zingy green onion, all embraced by whole wheat empanada discs. A sprinkle of reduced-fat shredded cheddar cheese brings just the right amount of indulgence, while olive oil keeps the recipe light. Ready in under an hour, these empanadas are a convenient, make-ahead option for busy mornings, offering a protein-rich breakfast that’s as delicious as it is satisfying. Whether enjoyed fresh out of the oven or reheated on-the-go, they're the ultimate fusion of flavor, health, and convenience! Perfect search terms: "healthy breakfast empanada recipe," "low-fat empanadas," "easy make-ahead breakfast ideas."
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Recipe Information
Ingredients
- 10 pieces Whole wheat empanada discs
- 4 large Eggs
- 2 large Egg whites
- 1 cup Turkey sausage crumbles
- 1 small, diced Red bell pepper
- 2 stalks, sliced Green onion
- 1 cup Reduced-fat shredded cheddar cheese
- 1 teaspoon Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 small spray Cooking spray
Instructions
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
Heat a skillet over medium heat and add the olive oil. Sauté the diced bell pepper and turkey sausage crumbles for about 3-4 minutes until the peppers are soft and sausage is lightly browned.
In a mixing bowl, whisk together the eggs, egg whites, salt, and black pepper. Pour the mixture into the skillet with the peppers and sausage.
Cook the egg mixture on low heat, stirring gently, until the eggs are scrambled and just set. Remove the skillet from heat and let the mixture cool slightly.
Add the green onions and shredded cheddar cheese to the egg mixture, stirring to combine.
Lay out the empanada discs on a clean surface. Place about 2 tablespoons of the egg mixture in the center of each disc.
Fold the discs in half to form a half-moon shape, pressing the edges together. Use a fork to crimp the edges and seal the empanadas.
Spray the prepared baking sheet lightly with cooking spray and place the empanadas on it. Lightly spray or brush the tops of the empanadas with cooking spray to help them achieve a golden color.
Bake the empanadas in the preheated oven for 20-25 minutes, or until they are golden brown and heated through.
Let the empanadas cool slightly before serving. Enjoy them warm, or store leftovers in an airtight container in the refrigerator.
Nutrition Facts
Calories |
170 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.8 g | 11% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 95 mg | 32% | |
| Sodium | 453 mg | 20% | |
| Total Carbohydrate | 11.8 g | 4% | |
| Dietary Fiber | 1.3 g | 5% | |
| Total Sugars | 1.0 g | ||
| Protein | 11.1 g | 22% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 104 mg | 8% | |
| Iron | 1.2 mg | 7% | |
| Potassium | 140 mg | 3% | |
*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.
