Welcome to a culinary journey where tradition meets a modern health-conscious twist with our Keto Beef Empanadas with Almond Flour Dough. These empanadas are a perfect fit for those following a ketogenic lifestyle, offering the same delicious flavors and textures as traditional empanadas but with a fraction of the carbs. Whether you’re looking for a satisfying snack or a hearty meal, these keto-friendly empanadas are sure to delight your taste buds without compromising your dietary goals.
Empanadas are a beloved Latin American staple, known for their flaky crust and savory fillings. However, traditional recipes use wheat flour, which is a no-go for keto dieters. That’s where our innovative almond flour dough comes into play, providing a low-carb alternative that doesn’t skimp on taste or texture. Packed with high-quality fats and protein, these empanadas are not only delicious but also nourishing, aligning perfectly with the keto diet’s emphasis on low carb, high fat intake for optimal health.
Recipe Origins and Keto Benefits
The inspiration for these Keto Beef Empanadas with Almond Flour Dough comes from a deep appreciation for Latin American cuisine and a desire to make it accessible for those on a ketogenic diet. The traditional empanada is reimagined here to cater to a low-carb lifestyle without sacrificing the essence of this classic dish. The key to this recipe’s success lies in its thoughtfully selected ingredients that are not only keto-friendly but also contribute to the overall nutritional profile of the dish.
Almond flour, the star of the dough, is a fantastic source of healthy fats and is naturally gluten-free, making it a staple in keto baking. Its fine texture and nutty flavor provide the perfect base for the dough, ensuring that each bite is as satisfying as its high-carb counterpart. Coconut flour is another ingredient that enhances the dough’s texture while keeping carbs in check. Xanthan gum, a gluten substitute, gives the dough elasticity, making it easier to handle and resulting in a flaky finish that’s crucial for an authentic empanada experience.
The beef filling is a flavorful mix of ground beef, aromatic spices, and fresh cilantro, providing a rich source of protein and essential nutrients. Olive oil, used for sautéing the filling, is rich in monounsaturated fats, known for their heart-healthy benefits. This combination of ingredients not only supports the macronutrient distribution required for ketosis but also ensures that each empanada is a mouthwatering delight.
By choosing ingredients that align with the ketogenic diet, these empanadas help maintain the delicate balance of macronutrients needed to sustain ketosis. The high-fat content from the almond flour and beef filling keeps you satiated, while the minimal carbs allow you to enjoy a traditionally carb-heavy dish without the guilt. It’s a win-win for flavor and health!
Mastering the Method
Creating the perfect Keto Beef Empanada requires a bit of finesse, but with these additional tips, you’ll be crafting a masterpiece in no time. The dough is the foundation of your empanada, so it’s essential to get it right. When combining your almond and coconut flours with the wet ingredients, aim for a consistency that’s pliable but not sticky. If you find the dough too wet, add almond flour a teaspoon at a time until you reach the desired texture.
Rolling out the dough can be a delicate process. To prevent sticking and tearing, roll the dough between two sheets of parchment paper. This method also makes it easier to transfer the dough to your baking sheet without compromising its shape. When filling your empanadas, be careful not to overfill. A heaping tablespoon of the beef mixture is typically enough to allow for proper sealing without the risk of bursting during baking.
Sealing the edges of your empanadas is crucial to prevent any filling from leaking out. After folding the dough over the filling, press the edges firmly with your fingers before crimping with a fork. This double seal ensures that all the delicious flavors stay inside where they belong. Lastly, keep an eye on your empanadas as they bake. Oven temperatures can vary, and you want to achieve that golden brown color without overcooking. Start checking them at the 20-minute mark to ensure perfection.
Variations to the Recipe
Spicy Chorizo Empanadas
For those who enjoy a bit of heat, try substituting the ground beef with chorizo. The bold flavors of chorizo add a spicy kick to each bite. Pair with a keto-friendly cheese, like cheddar or Monterey Jack, for a creamy texture that complements the heat.
Chicken and Pesto Empanadas
Switch up the protein by using finely chopped cooked chicken mixed with homemade keto pesto. The fresh basil and garlic in the pesto bring a bright and herby flavor to the empanadas, making them a delightful variation for a lighter option.
Cheese and Spinach Empanadas
For a vegetarian twist, combine sautéed spinach with a mix of keto-friendly cheeses such as mozzarella and feta. This combination creates a melt-in-your-mouth experience with the added nutritional benefits of leafy greens.
Substitutions for Dietary Restrictions
If you’re dairy-free, you can replace the butter in the dough with coconut oil or ghee. These alternatives still provide the fat necessary for a tender crust while accommodating your dietary needs. In the filling, swap out the beef broth for vegetable broth to keep it flavorful without the animal products.
For those who do not consume eggs, a flax egg can serve as a binding agent in the dough. Simply mix one tablespoon of ground flaxseed with three tablespoons of water and let it sit for a few minutes until it thickens. This substitution ensures that the dough maintains its structure during baking.
For a nut-free option, sunflower seed flour can replace almond flour in equal amounts. Keep in mind that the texture and flavor will vary slightly, but you’ll still achieve a delicious, keto-friendly empanada.
Frequently Asked Questions
Can I freeze Keto Beef Empanadas? Yes, you can freeze them either before or after baking. If freezing before, bake straight from frozen and add a few extra minutes to the cooking time. If freezing after, reheat in the oven to maintain crispness.
How can I make the dough crispier? Brushing the empanadas with an egg wash before baking will give them a crispier exterior. If you’re egg-free, a light brushing with olive oil also works well.
Can I make these empanadas dairy-free? Absolutely! Substitute the butter with coconut oil or ghee, and use dairy-free cheese in the filling if needed.
What can I serve with Keto Beef Empanadas? They pair wonderfully with a side of guacamole, salsa, or a simple green salad for a complete meal.
Are these empanadas gluten-free? Yes, by using almond and coconut flours, these empanadas are both keto and gluten-free, suitable for those with gluten sensitivities.
Keto Beef Empanadas with Almond Flour Dough
Equipment
- Mixing bowl
- Baking sheet
- Parchment paper
- Skillet
- Rolling pin
- Measuring cups and spoons
- Fork
Ingredients
For the Dough:
- 2 cups almond flour 224g / 7.9oz
- ¼ cup coconut flour 28g / 1oz
- 1 tsp xanthan gum 4g / 0.14oz
- ½ tsp sea salt 2g / 0.07oz
- 1 large egg, beaten
- 4 tbsp unsalted butter, melted 56g / 2oz
- 1-2 tbsp water, as needed
For the Beef Filling:
- 1 tbsp olive oil 15ml
- ½ medium onion, finely chopped about 100g / 3.5oz
- 2 cloves garlic, minced
- 1 lb ground beef 450g
- 1 tsp ground cumin 2g / 0.07oz
- 1 tsp smoked paprika 2g / 0.07oz
- ½ tsp chili powder 1g / 0.03oz
- ½ tsp black pepper 1g / 0.03oz
- ½ tsp sea salt 2g / 0.07oz
- ¼ cup beef broth 60ml
- ¼ cup chopped fresh cilantro 4g / 0.14oz
Instructions
- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
- In a large mixing bowl, combine almond flour, coconut flour, xanthan gum, and sea salt. Stir in the beaten egg and melted butter until the dough begins to form. Add water, one tablespoon at a time, until the dough comes together in a ball. If the dough is too sticky, add a little more almond flour.
- Divide the dough into 8 equal portions and roll each into a ball. Place one ball between two pieces of parchment paper and roll out into a circle approximately 5 inches in diameter. Repeat with the remaining dough balls.
- To make the beef filling, heat olive oil in a skillet over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent.
- Add the ground beef to the skillet, breaking it up with a spatula. Cook until browned and no longer pink.
- Stir in cumin, smoked paprika, chili powder, black pepper, and sea salt. Pour in beef broth and simmer for 5 minutes, allowing the flavors to meld and the liquid to reduce slightly.
- Remove the skillet from heat and stir in the chopped cilantro. Allow the mixture to cool for a few minutes.
- Spoon an even amount of beef filling onto one half of each rolled-out dough circle. Fold the dough over the filling to create a half-moon shape. Press the edges together to seal, and use a fork to crimp the edges.
- Place the empanadas on the prepared baking sheet and bake for 20-25 minutes, or until the dough is golden and crisp.
- Remove from the oven and let them cool slightly before serving.
