High-Protein Air Fryer Beef Empanadas

Crispy air-fryer beef empanadas with a low-carb crust — sugar-free and ready in 25 minutes

These high-protein air fryer beef empanadas have a golden crust and a savory beef filling. A mozzarella almond-flour dough wraps seasoned ground beef and a few low-carb vegetables, then air-fries until crisp. Every empanada delivers 15 g of protein and only 3 g net carbs.

Low-carb, sugar-free, and perfect for a snack, lunch, or make-ahead freezer meal.

Prep15 min

Cook10 min

Servings8 empanadas

Protein15g

Net Carbs3g

Calories210

Why you’ll love these empanadas

15g protein per empanada — a high-protein handheld meal
Only 3g net carbs and fully sugar-free
Crispy air-fryer crust without deep-frying
Ready in about 25 minutes
Great for lunch, snacks, or freezer prep
Savory beef filling in every bite

Health notes

High protein: Beef and a cheese-based crust boost each empanada.
Low carb: Almond-flour dough keeps net carbs very low.
Sugar-free: No added sugar in the filling or crust.
Air fryer: Crisp results with less oil.

Key element — don’t overfill

A heaping tablespoon of filling is enough. Too much filling makes the dough split in the air fryer.

Ingredients

Low-carb dough

1½ cups shredded mozzarella
2 oz cream cheese
1 large egg
¾ cup almond flour
1 tsp baking powder
Pinch of salt

Beef filling

½ lb (225g) lean ground beef
2 Tbsp diced onion
¼ cup finely diced low-carb vegetables (bell pepper, zucchini, or a small mix of carrot/peas if desired)
1 tsp taco seasoning or cumin + paprika
2 Tbsp tomato paste or sugar-free salsa
Salt and pepper to taste
Optional: ¼ cup shredded cheese in the filling

To finish

Egg wash or oil spray
Sugar-free salsa or sour cream for dipping

Swaps

Chicken empanadas: Use cooked shredded chicken instead of beef.
Spicy: Add jalapeño or extra chili powder to the filling.
Cheese-only: Skip extra vegetables for even lower carbs.
Oven method: Bake at 400°F (200°C) for 12–15 minutes.

Instructions

Cook the filling. Brown the beef with onion. Drain extra fat. Stir in vegetables, seasoning, and tomato paste. Cook 2–3 minutes until thickened. Cool slightly.

Make the dough. Melt mozzarella and cream cheese until smooth. Stir in the egg, almond flour, baking powder, and salt until a soft dough forms.

Shape. Divide the dough into 8 balls. Roll each into a circle between parchment. Add about 1 tablespoon of filling to one side, fold over, and press the edges with a fork to seal.

Air-fry. Spray lightly with oil. Air-fry at 375°F (190°C) for 8–10 minutes, flipping halfway, until golden and crisp.

Serve. Rest 2 minutes, then serve with sugar-free salsa or sour cream.

Pro tips

Work the dough while it is still warm so it rolls more easily.
Cool the filling before assembling so the dough doesn’t tear.
Don’t overfill — a tablespoon is plenty.
If the dough is sticky, roll it between two sheets of parchment.
These reheat well in the air fryer for a crisp leftover lunch.

Nutrition

Nutrient	Per empanada
Calories	210
Protein	15g
Net carbohydrates	3g
Total carbohydrates	5g
Fiber	2g
Total fat	14g
Sodium	280mg

Estimates based on almond-flour dough, lean ground beef, and a small amount of vegetables. Adding corn or peas will raise the carb count.

Variations

Cheeseburger

Add cheddar and a little sugar-free ketchup to the beef filling.

Taco style

Season with taco spices and serve with salsa and sour cream.

Spinach beef

Fold well-drained chopped spinach into the filling.

Mini batch

Make smaller circles for party appetizers and air-fry 6–8 minutes.

Storage

Method	Time	Notes
Refrigerator	Up to 4 days	Store in an airtight container
Freezer	Up to 2 months	Freeze unbaked or baked empanadas
Reheat	Air fryer	3–5 minutes to crisp them back up

FAQ

Yes. At only 3g net carbs each they fit most keto plans, especially if you skip higher-carb vegetables like corn and peas.

They were overfilled, or the dough was too cold. Use less filling and roll the dough while it is still warm.

Yes. Bake at 400°F (200°C) for 12–15 minutes until golden.

Yes. Freeze assembled unbaked empanadas and air-fry from frozen, adding a few extra minutes.

Almond flour works best for this dough. Coconut flour is too absorbent and will change the texture.

Don’t crowd the air fryer and reheat leftovers in the air fryer, not the microwave.

Test your knowledge

5 quick questions about these air fryer beef empanadas

1. Protein per empanada?

2. Net carbs per empanada?

3. Why not overfill them?

4. About how long do these take?

5. Best way to reheat leftovers?

High-Protein Air Fryer Beef Empanadas