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.
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
| 1 | 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. |
| 2 | 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. |
| 3 | 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. |
| 4 | Air-fry. Spray lightly with oil. Air-fry at 375°F (190°C) for 8–10 minutes, flipping halfway, until golden and crisp. |
| 5 | 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 |