Chicken Empanada

A chicken empanada is a savory turnover pastry, typically filled with seasoned shredded chicken, onions, olives, and sometimes hard-boiled eggs or raisins, then baked or fried until golden. Originating from Spain, it has become a beloved staple across Latin America, with each country adding its own unique twist to the filling and dough.

🍽️ Nutrition at a glance

This dish is a balanced source of carbohydrates from the pastry, protein from the chicken, and fat from the cooking method and any added oils or lard in the dough. A single medium-sized empanada generally provides a substantial meal with roughly 300-450 calories, offering key nutrients like iron, B vitamins, and some fiber if whole wheat dough is used.

Nutrition breakdown

Calories	330 kcal
Protein	14 g
Carbs	28 g
Fat	18 g
Fiber	2 g
Sugar	3 g
Sodium	580 mg
Iron	2.5 mg
Potassium	220 mg
Calcium	45 mg
Vitamin A	150 IU
Vitamin C	3 mg
Phosphorus	140 mg
Magnesium	25 mg
Zinc	1.8 mg

Per 1 empanada (120 g) · estimated, varies by recipe

💡 What's interesting

Culturally, the empanada is a symbol of celebration and family gatherings, often prepared in large batches for festivals and holidays. Nutritionally, its enclosed design makes it an early and effective form of portable, preserved food, historically allowing travelers and workers to carry a complete, balanced meal.