INTRODUCTION
Chicken Empanadas with Green Sauce are warm, savory pockets filled with shredded chicken and tangy salsa verde. They are a family favorite that work well for dinner, lunch, or a snack. This recipe makes a good balance of protein and flavor while staying simple to make. If you want a healthy version of a comfort food favorite, these empanadas can be that lighter option.
These empanadas are also great for meal prep. You can make a big batch, freeze them, and bake them later for fast, high protein meals. For more ideas on easy protein dishes, try this high protein lunch recipes guide for simple, tasty options.
WHY YOU WILL LOVE THIS RECIPE
You will love these Chicken Empanadas with Green Sauce because they are filling and simple. They give a high protein meal with 2 cups of cooked shredded chicken in the filling. That helps keep you full longer and supports healthy eating or weight loss goals when portions are controlled.
This recipe is also a lighter option compared to deep-fried empanadas because it is baked. Baking cuts added fat and calories, making it a smart choice for a low calorie meal. They are great for meal prep since you can cook the filling once and make many empanadas. If you focus on balanced plates, these empanadas pair well with vegetables or a side salad for a heart healthy meal. For more ways to add more protein to your lunches, see this collection of delicious high protein lunch recipes.
HOW TO MAKE Chicken Empanadas with Green Sauce
This recipe shows how to mix a simple dough and a bright chicken filling using salsa verde. The steps are easy and use common tools. Follow the instructions below for a tasty batch of empanadas that work well for family meals or meal prep.
EQUIPMENT NEEDED
- Mixing bowls
- Rolling pin
- Biscuit cutter or a small bowl to cut circles
- Baking sheet
- Parchment paper or silicone mat
- Fork or empanada press (optional)
- Pastry brush
Ingredients You’ll Need :
- 2 cups cooked shredded chicken
- 1 cup salsa verde
- 2 cups all-purpose flour
- 1/2 cup unsalted butter, chilled and cubed
- 1/2 teaspoon salt
- 1/4 cup cold water
- 1 egg (for egg wash)
STEP-BY-STEP INSTRUCTIONS :
- Preheat your oven to 375°F (190°C).
- In a bowl, combine the shredded chicken and salsa verde.
- In another bowl, mix the flour, butter, and salt until crumbly.
- Gradually add cold water until dough forms.
- Roll out the dough on a floured surface, cut into circles.
- Place a spoonful of chicken mixture on each circle, fold and seal edges.
- Brush the tops with egg wash.
- Place on a baking sheet and bake for 25-30 minutes or until golden brown.
HOW TO SERVE Chicken Empanadas with Green Sauce
Serve these empanadas warm with a small side salad or steamed vegetables to make a balanced plate. For portion control, two empanadas with a cup of steamed greens and a small grain like quinoa makes a filling meal without extra calories. You can also serve them with a light Greek yogurt dip instead of sour cream to add protein and reduce fat.
For a simple, healthy plate, add a cup of mixed greens, half a cup of black beans for fiber, and two empanadas for a good protein and fiber mix. If you plan a low calorie meal, enjoy one empanada with a large salad and skip heavy dips. For more packed-lunch ideas that keep protein high, check this guide to healthy, high-protein lunch recipes.
STORAGE & FREEZING : Chicken Empanadas with Green Sauce
- To store: Cool empanadas fully, then place them in an airtight container in the fridge for up to 3 days.
- To freeze: Lay baked and cooled empanadas on a tray and freeze until firm. Move them to a freezer bag or container and keep for up to 2 months.
- To reheat: Reheat frozen empanadas in a 350°F (175°C) oven for 15–20 minutes, or until hot. You can also reheat from the fridge in 10–12 minutes.
- Tip: Freeze on a tray first to keep them from sticking together. This makes it easy to pull out just the number you need.
SERVING SUGGESTIONS
- Side salad: Mixed greens, cucumber, cherry tomatoes, and a light vinaigrette for a low calorie, heart healthy side.
- Steamed vegetables: Broccoli or green beans add fiber and color.
- Beans or lentils: A small serving of black beans boosts fiber and protein for a balanced meal.
- Light dip: Use plain Greek yogurt mixed with lime and cilantro for a protein-rich sauce that pairs well with the salsa verde.
If you want to keep the meal diabetic-friendly, choose non-starchy sides, control portions of the empanadas, and avoid sugary sauces.
VARIATIONS
-
Healthier version:
- Use whole wheat flour or a mix of whole wheat and all-purpose flour for more fiber.
- Swap butter for a smaller amount of olive oil or a butter alternative to cut saturated fat.
- Add finely chopped spinach or kale to the filling for extra vitamins and fiber.
-
High-protein or low-carb version:
- For a high protein meal, add cooked beans, lentils, or cottage cheese to the filling.
- For a low carb, gluten free option, use almond flour or a low-carb dough recipe. You can also wrap the filling in large lettuce leaves for a very low calorie approach.
- Use extra shredded chicken and reduce the dough size to boost protein per serving.
-
Air fryer or oven-baked version:
- Oven-baked (this recipe): Bake at 375°F (190°C) for 25–30 minutes until golden.
- Air fryer: Preheat the air fryer to 350°F (175°C). Place empanadas in a single layer and air fry for 8–10 minutes, flipping once, until crisp and golden. The air fryer gives a crispy crust with less oil, making this a lighter option and a great air fryer recipe.
For more ideas to keep lunches packed and protein-rich, see this list of high-protein lunch recipes.
FAQs
Q: Are these empanadas good for weight loss?
A: Yes, they can be part of a plan for weight loss when you control portion size and pair them with vegetables. Baking instead of frying lowers calories, and using lean chicken adds protein to keep you full.
Q: Can I make these diabetic-friendly?
A: Yes. Use whole grain flour or a low-carb, gluten free dough and avoid sweet sauces. Pair with non-starchy sides and monitor portion sizes to keep carbs and sugar controlled.
Q: How long do empanadas last in the fridge?
A: They last up to 3 days in an airtight container. Reheat in the oven to keep the crust crisp.
Q: Can I use rotisserie chicken?
A: Yes. Rotisserie chicken works well and saves time, making these empanadas great for meal prep.
Q: Is this recipe high protein?
A: With 2 cups of shredded chicken, this is a high protein meal option. You can increase protein by adding beans or extra chicken.
Q: Can I use frozen empanadas straight to the oven?
A: Yes. Bake from frozen at 375°F (190°C) for 20–25 minutes, or until heated through and golden, adding a few extra minutes as needed.
MAKE-AHEAD TIPS FOR Chicken Empanadas with Green Sauce
- Prepare filling ahead: Make the chicken and salsa verde filling and store it in the fridge for up to 3 days. This makes assembly fast.
- Make dough ahead: The dough can be made and chilled overnight. Keep it wrapped to prevent drying.
- Freeze unbaked empanadas: Place assembled empanadas on a tray, freeze until firm, then move to a bag. Bake from frozen when needed. This is great for meal prep and saves time on busy days.
- Batch baking: Make a large batch on the weekend. Pack two empanadas with a side salad in meal containers for a quick, high protein lunch that supports weight loss and healthy eating goals.
These tips make this recipe a reliable choice for busy weeks. They help you have a quick, satisfying meal that stays balanced and lower in calories when you choose the right sides.
Chicken Empanadas with Green Sauce
Ingredients
Method
- Preheat your oven to 375°F (190°C).
- In a bowl, combine the shredded chicken and salsa verde.
- In another bowl, mix the flour, butter, and salt until crumbly.
- Gradually add cold water until the dough forms.
- Roll out the dough on a floured surface, then cut into circles.
- Place a spoonful of chicken mixture on each circle, fold, and seal edges.
- Brush the tops with egg wash.
- Place on a baking sheet and bake for 25-30 minutes or until golden brown.