Light Breakfast Empanadas

Jun 03, 2023June 3, 20230 16

Light and Fluffy Breakfast Empanadas for a Healthy Morning Start

by The Chefin Breakfast/Brunch

Prep

15 min

Cook

20 min

Ready In

35 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

213

Sugar

Fat

Empanadas are a traditional pastry dish from Latin America, typically filled with meat, cheese, or vegetables. These light and fluffy breakfast empanadas put a healthy spin on the classic recipe by using lean turkey sausage and low-fat cheese. Easy to make and packed with protein, this dish is perfect for a busy morning when you need a quick and nutritious breakfast on-the-go. The cornflour dough is gluten-free and easy to work with, while the corn kernels add a touch of sweetness to compliment the savory filling inside. These empanadas are a satisfying and delicious way to start your day.

Instructions

1.	Preheat oven to 400°F.
2.	In a medium bowl, combine cornflour, corn kernels and water, stirring until mixture forms a dough.
3.	Roll out dough on a floured surface and cut out circles.
4.	Place turkey sausages in a skillet over medium-high heat and cook until browned.
5.	In a separate skillet, scramble egg whites and set aside.
6.	Place a sausage link and a spoonful of scrambled egg whites onto each dough circle, then top with a sprinkle of cheddar cheese.
7.	Fold dough over filling and pinch edges to seal.
8.	Brush empanadas with melted light butter and bake for about 20 minutes or until golden brown.

PROS

Easy to make, these breakfast empanadas are filling and packed with protein.
Tasty and portable, they are perfect for a busy morning.

CONS

This recipe uses low-fat cheese and turkey sausage to keep the empanadas light and healthy, but you should still enjoy them in moderation.

If you are counting calories or watching your sodium intake, consider making your own homemade turkey sausage or using a low-sodium cheese alternative.

HEALTH & BENEFITS

With lean turkey sausage and low-fat cheese, these empanadas are a great source of protein while still being low in calories. They are also gluten-free, making them a perfect option for those with dietary restrictions.
The eggs in this recipe provide essential vitamins and minerals, while the corn offers a healthy dose of fiber and antioxidants.

	1 cup cornflour
	1 ear of corn
	3/4 cup water
	4 egg whites
	4 turkey sausage links
	2 ounces low-fat cheddar cheese
	2 tablespoons light butter