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.
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.
A-High Protein
High-Protein Air Fryer Beef Empanadas
- Prep15 min
- Cook10 min
- Total25 min
- Servings8 empanadas
- Calories210 kcal
Ingredients
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.
Notes & 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.
Variations & serving ideas
- 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.
- 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
- 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)
Nutrition Facts
Per serving · recipe makes 8 empanadas
| Nutrient | Amount per serving |
|---|---|
| Calories | 210 kcal |
| Total fat | 14 g |
| Sodium | 280 mg |
| Total carbohydrate | 5 g |
| Fibre | 2 g |
| Protein | 15 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Are these empanadas keto-friendly?
Yes. At only 3g net carbs each they fit most keto plans, especially if you skip higher-carb vegetables like corn and peas.
Why did my dough split?
They were overfilled, or the dough was too cold. Use less filling and roll the dough while it is still warm.
Can I bake them instead?
Yes. Bake at 400°F (200°C) for 12–15 minutes until golden.
Can I freeze them?
Yes. Freeze assembled unbaked empanadas and air-fry from frozen, adding a few extra minutes.
Do I have to use almond flour?
Almond flour works best for this dough. Coconut flour is too absorbent and will change the texture.
How do I keep the crust crispy?
Don’t crowd the air fryer and reheat leftovers in the air fryer, not the microwave.
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