Low Fat Spinach Empanada
Savor the wholesome flavor of this Low Fat Spinach Empanada recipe, a delightful twist on a classic favorite that’s both healthy and satisfying. Featuring fresh spinach, aromatic garlic and onion, and creamy low-fat feta cheese, these empanadas boast a nutritious filling wrapped in a flaky whole wheat crust. With a touch of nutmeg for depth and a light egg wash for an irresistible golden finish, these savory hand pies make a perfect appetizer, snack, or light meal. The recipe is easy to prepare, with a quick homemade dough using low-fat Greek yogurt, ensuring a guilt-free indulgence. Ready in under an hour and ideal for meal prep, these empanadas are baked—not fried—for a low-fat yet flavorful option. Serve them warm or at room temperature for a versatile dish that’s sure to please!
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Recipe Information
Ingredients
- 4 cups Fresh spinach
- 1 tablespoon Olive oil
- 1 medium Onion
- 2 units Garlic cloves
- 0.25 teaspoon Nutmeg
- 0.5 cup Low-fat feta cheese
- 2 cups Whole wheat flour
- 1 teaspoon Baking powder
- 0.5 teaspoon Salt
- 0.5 cup Low-fat plain Greek yogurt
- 4 tablespoons Cold water
- 1 large Egg
Instructions
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
Heat the olive oil in a skillet over medium heat. Add the finely chopped onion and sauté until softened, about 3-4 minutes.
Add the minced garlic to the skillet and cook for another minute until fragrant. Then, stir in the spinach and cook until wilted, about 2-3 minutes. Remove from heat and let the mixture cool slightly.
In a small bowl, combine the cooked spinach mixture with nutmeg and crumbled low-fat feta cheese. Mix well and set aside.
In a large mixing bowl, combine the whole wheat flour, baking powder, and salt. Stir to combine.
Add the low-fat Greek yogurt to the flour mixture and mix until a crumbly dough begins to form. Gradually add the cold water, one tablespoon at a time, kneading gently until a soft, smooth dough forms.
On a lightly floured surface, roll out the dough to about 1/8 inch thickness. Use a round cutter (about 4-5 inches in diameter) to cut out circles.
Spoon a small amount of the spinach filling into the center of each dough circle. Fold the dough in half to create a half-moon shape, and press the edges together firmly to seal. Use a fork to crimp the edges for a decorative finish.
Beat the egg in a small bowl and lightly brush the tops of the empanadas with the egg wash for a golden finish.
Place the empanadas on the prepared baking sheet. Bake in the preheated oven for 18-20 minutes, or until the tops are golden and the dough is cooked through.
Remove from the oven and let cool for a few minutes before serving. Enjoy your low-fat spinach empanadas warm or at room temperature!
Nutrition Facts
Calories |
1453 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.7 g | 51% | |
| Saturated Fat | 13.1 g | 66% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 3430 mg | 149% | |
| Total Carbohydrate | 208.3 g | 76% | |
| Dietary Fiber | 34.5 g | 123% | |
| Total Sugars | 17.1 g | ||
| Protein | 81.7 g | 163% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 1006 mg | 77% | |
| Iron | 15.4 mg | 86% | |
| Potassium | 1576 mg | 34% | |
*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.
