Transform sweet, comforting ripe plantains into a macro-friendly masterpiece! These empanadas feature a naturally sweet and savory dough packed with muscle-building protein, stuffed with your choice of high-protein fillings, and baked or air-fried to golden, gooey perfection.
📊 Nutritional Breakdown (Per Empanada – Estimated)
- Calories: ~320 kcal
- Protein: ~28g
- Carbohydrates: ~34g
- Fats: ~9g
🛒 Ingredients
For the Plantain Dough:
- 2 large ripe plantains (yellow with plenty of black spots), peeled and cut into chunks
- 1/2 cup oat flour (or substitute with unflavored/vanilla whey or plant protein powder for an extra protein boost)
- 1 large egg white (helps bind the dough)
- A pinch of sea salt
For the High-Protein Fillings (Choose Your Favorite):
- Option 1 (Beef & Cheese): 10 oz lean ground beef (96/4), seasoned with cumin, garlic powder, onion powder, and chili powder; mixed with 1/4 cup reduced-fat mozzarella.
- Option 2 (Shredded Chicken): 10 oz cooked, shredded chicken breast mixed with 2 tbsp Greek yogurt and spices, plus 1/4 cup light mozzarella.
- Option 3 (Ham & Cheese): Diced lean deli ham paired with low-fat mozzarella or part-skim queso fresco.
- Option 4 (Triple Cheese Pull): A heavy-duty blend of low-fat mozzarella, light cheddar, and cottage cheese blended until smooth.
👩🍳 Step-by-Step Instructions
- Cook the Plantains: Boil or steam the plantain chunks for 12–15 minutes until completely fork-tender. Drain any excess water.
- Mash & Form Dough: Transfer the warm plantains to a bowl and mash thoroughly until smooth. Mix in the pinch of salt, egg white, and oat flour (or protein powder) until a pliable, soft dough forms. Let it cool slightly for easier handling.
- Portion & Flatten: Divide the dough into 4 equal balls. Place a ball between two sheets of parchment paper and flatten it into a thin, even circle (about 6 inches wide).
- Fill: Add your preferred high-protein filling (approx. 1/4 cup) to the center of the circle, making sure not to overfill.
- Seal: Using the parchment paper to help lift it, fold the dough over the filling to create a half-moon shape. Press the edges firmly with a fork to seal completely.
- Cook (Bake or Air Fry):
- Air Fryer: Lightly spray with oil and cook at 380°F (190°C) for 10–12 minutes, flipping halfway, until golden and crispy.
- Oven: Bake at 400°F (200°C) for 18–20 minutes on a parchment-lined baking sheet until crisp.