How many carbs are in a chicken empanada?

Most standard empanadas contain 20–30g of carbs per piece. These keto chicken empanadas have just 1–3g net carbs depending on the dough you use.

Can you eat unlimited chicken on keto?

Not quite. While chicken is a great low-carb, high-protein food for keto, eating it in unlimited amounts can actually hinder ketosis. That’s because of a process called gluconeogenesis , where excess protein is converted into glucose in the liver. If your diet is too high in lean proteins (like skinless chicken breasts) and too low in fat, your body might use the protein as fuel instead of fat. To stay in ketosis, pair chicken with healthy fats like avocado, olive oil, or full-fat cheese to balance your macros.

Can you eat chicken tenders without the breading on keto?

Absolutely. Breading is the main carb source. Skinless or skin-on chicken tenders are great for keto when baked or air fried without flour.

Can you have marinated chicken on keto?

Yes just watch for added sugars. Lemon juice, herbs, olive oil, and spices are perfect for keto marinades.

Do empanadas have a lot of carbs?

Traditional empanadas are made with flour dough, which is high in carbs. These keto chicken empanadas cut that drastically by using almond flour, fathead dough, or a crustless version.

Are chicken empanadas good for you?

When made keto-style, yes. They’re high in protein, low in sugar, and can be baked or air-fried. They're perfect for meal prep and fit into a diabetic or gluten-free diet.

Keto Chicken Empanadas –3 Irresistible Ways

Name: The Ultimate Guide to Perfect Keto Chicken Empanadas (3 Ways!)
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Cuisine: Mexican
Ingredients: 1½ cups cooked shredded chicken; 2 tbsp cream cheese; 3 tbsp buffalo sauce or tomato chipotle blend; ½ small onion (for tinga); ½ cup shredded mozzarella or cheddar; 2 tbsp sour cream or mayo; Almond flour (for flaky dough); Mozzarella cheese (for fathead dough); Ground chicken (for crustless dough); 1 egg; Olive oil or butter; Salt, garlic powder, cumin, paprika; Optional: green onions, lime, cilantro

Ingredients

Scale

1½ cups cooked shredded chicken

2 tbsp cream cheese

3 tbsp buffalo sauce or tomato chipotle blend

½ small onion (for tinga)

½ cup shredded mozzarella or cheddar

2 tbsp sour cream or mayo

Almond flour (for flaky dough)

Mozzarella cheese (for fathead dough)

Ground chicken (for crustless dough)

1 egg

Olive oil or butter

Salt, garlic powder, cumin, paprika

Optional: green onions, lime, cilantro

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Instructions

1. Choose your dough: fathead, almond flour pie crust, or crustless chicken dough.

2. Prepare your filling: buffalo, tinga, or classic cheese chicken.

3. Chill filling slightly before stuffing to avoid leaks.

4. Roll out dough between parchment sheets (skip for crustless).

5. Scoop filling into the center of circles, fold, and seal edges.

6. Preheat oven to 375°F or air fryer to 350°F.

7. Bake 18–20 mins (oven) or air fry 10–12 mins until golden.

8. Let cool slightly before serving with keto dipping sauces.

Notes

You can freeze these before or after baking.

Best reheated in air fryer for crisp texture.

Try pairing with garlic aioli, cilantro lime crema, or keto ranch.

Dough can be made ahead and stored in fridge 24 hours.

Author: Lara
Prep Time: 20 mins
Cook Time: 20 mins
Category: Keto Recipes
Method: Bake, Air Fry
Cuisine: Mexican, American

Nutrition

Serving Size: 1 empanada
Calories: 210
Sugar: 1g
Sodium: 290mg
Fat: 16g
Saturated Fat: 6g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 2g
Fiber: 0.5g
Protein: 14g
Cholesterol: 55mg