Last Updated on October 31, 2024 by Arif Chowdhury

When it comes to satisfying meals that won’t derail your healthy eating goals, shrimp empanadas are a game-changer.

These delightful pastry pockets are filled with a savory mixture of shrimp, onions, and bell peppers, making them both flavorful and nutritious.

Whether you choose to bake or fry them, they provide a healthy dose of protein and essential nutrients while being low in calories.

In this article, we’ll dive into the world of shrimp empanadas, explore their nutritional benefits, and provide you with a mouthwatering recipe that’s perfect for weight loss!

The Appeal of Shrimp Empanadas

Empanadas are beloved in many cultures, especially in Latin America and Spain. They come in various fillings, but shrimp empanadas hold a special place in the hearts of seafood lovers.

According to recent statistics, shrimp is one of the most popular seafood choices in the United States, with consumption reaching approximately 4.4 pounds per person in 2021. This love for shrimp makes these empanadas a perfect meal option that caters to diverse palates.

Shrimp not only packs a flavor punch but also offers an impressive nutritional profile. It’s low in calories—about 84 calories per 3-ounce serving—and rich in protein, making it an excellent choice for anyone looking to shed a few pounds without sacrificing taste.

Plus, shrimp is loaded with essential nutrients, including selenium, vitamin B12, and iodine.

Nutritional Benefits of Shrimp Empanadas

High in Protein

One of the standout benefits of shrimp is its high protein content. A serving of shrimp empanadas can easily provide you with a significant portion of your daily protein needs, which is important for muscle maintenance and overall health.

Protein can also help you feel fuller for longer, reducing the temptation to snack between meals.

Low in Carbohydrates

If you’re watching your carb intake, shrimp empanadas can be a smart choice. When made with whole wheat flour or almond flour, the carb count can be kept in check, allowing you to enjoy a tasty treat without the guilt.

Packed with Vegetables

The addition of onions and bell peppers not only enhances the flavor but also boosts the nutritional value of your meal.

These vegetables are rich in vitamins A and C, antioxidants, and dietary fiber, which are all crucial for overall health. Did you know that bell peppers contain more vitamin C than oranges? This makes them a great addition to any weight loss recipe.

Making Shrimp Empanadas: A Step-by-Step Guide

Now that you’re excited about shrimp empanadas, let’s get down to the nitty-gritty—how to make them! This recipe is simple and can be easily adjusted to suit your taste preferences.

Ingredients

For the Filling:

• 1 pound shrimp, peeled and deveined
• 1 medium onion, finely chopped
• 1 bell pepper (red or green), finely chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 tablespoon fresh cilantro, chopped (optional)
• Juice of 1 lime

For the Dough:

• 2 cups whole wheat flour (or almond flour for a low-carb option)
• 1/2 teaspoon salt
• 1/2 cup cold water
• 1/4 cup olive oil

Instructions

Step 1: Prepare the Dough

1. In a large bowl, combine the whole wheat flour and salt.
2. Gradually add in the olive oil and cold water, mixing until a dough forms.
3. Knead the dough on a floured surface for about 5 minutes until smooth. Wrap it in plastic wrap and let it rest for 30 minutes.

Step 2: Make the Filling

1. In a skillet, heat the olive oil over medium heat. Add the chopped onions and bell peppers, sautéing until they are soft (about 5 minutes).
2. Add the minced garlic and cook for another minute.
3. Toss in the shrimp, paprika, cumin, salt, and pepper. Cook until the shrimp turn pink and opaque (about 3-4 minutes).
4. Remove from heat and mix in the lime juice and cilantro. Let the filling cool slightly.

Step 3: Assemble the Empanadas

1. Preheat your oven to 375°F (190°C) if you are baking.
2. Roll out the rested dough on a floured surface until it’s about 1/8 inch thick. Use a round cutter (about 4-5 inches in diameter) to cut out circles.
3. Place a tablespoon of the shrimp filling in the center of each circle. Fold the dough over to create a half-moon shape and press the edges to seal. You can crimp the edges with a fork for an extra touch.
4. If baking, place the empanadas on a parchment-lined baking sheet and brush them lightly with olive oil. Bake for 20-25 minutes or until golden brown.
5. If frying, heat oil in a deep pan over medium heat. Fry the empanadas for about 3-4 minutes on each side, until golden and crispy. Drain on paper towels.

Step 4: Serve and Enjoy!

Let the empanadas cool slightly before serving. They’re delicious on their own or paired with a fresh salsa or guacamole. Enjoy your homemade shrimp empanadas as a snack, appetizer, or even a light meal!

Tips for Making the Best Shrimp Empanadas

• Customize the Fillings: Feel free to add other vegetables or spices to suit your taste. Spinach, corn, or even a bit of cheese can add an extra layer of flavor.
• Make Ahead: You can prepare the filling and dough in advance. Store them separately in the fridge for up to 24 hours. Assemble and cook when ready to eat.
• Freezing: Uncooked empanadas freeze well. Arrange them in a single layer on a baking sheet until firm, then transfer to a freezer bag. Cook from frozen, adding a few extra minutes to the baking or frying time.

Conclusion: A Delicious Way to Stay Healthy

Shrimp empanadas are not only a delicious treat but also a fantastic way to enjoy a healthy meal without feeling deprived. They offer a great balance of protein, healthy fats, and veggies, making them a perfect addition to your weight loss journey.

Plus, they’re versatile enough to be enjoyed at any time of the day—from a quick breakfast to a filling dinner.

So why not give this recipe a try? Your taste buds will thank you, and your body will too!