Healthy Sourdough Discard Empanadas

Empanadas are a beloved pastry in many cultures, known for their crispy, golden crust and flavorful fillings. This recipe takes a healthier approach by incorporating sourdough discard into the dough, reducing waste while adding a subtle tang and improved digestibility. The result is a deliciously flaky yet nutritious empanada, perfect for a snack, meal, or appetizer.

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Why You’ll Love This Recipe

• Reduces food waste – Puts sourdough discard to good use instead of throwing it away.
• Healthier alternative – Uses whole wheat flour and sourdough for added fiber and better digestion.
• Versatile – Can be stuffed with a variety of fillings, from lean proteins to plant-based options.
• Easy to make ahead – Empanadas can be prepared in advance and frozen for quick meals.

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Ingredients

For the Dough:

• 1 cup sourdough discard
• 2 cups whole wheat flour (or a mix of whole wheat and all-purpose)
• ½ teaspoon salt
• ½ teaspoon baking powder
• 4 tablespoons olive oil or melted butter
• ¼ cup cold water (adjust as needed)

For the Filling (suggested options):

• 1 cup cooked and shredded chicken or lentils
• ½ cup sautéed onions
• ½ cup diced bell peppers
• 1 teaspoon cumin
• ½ teaspoon smoked paprika
• Salt and pepper to taste
• ½ cup shredded cheese (optional)
• 1 boiled egg, chopped (optional)

For Assembly:

• 1 egg, beaten (for egg wash)
• Sesame seeds (optional, for topping)

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Instructions

Step 1: Prepare the Dough

1. In a large bowl, mix the sourdough discard, whole wheat flour, salt, and baking powder.
2. Add the olive oil or melted butter and mix until the mixture resembles coarse crumbs.
3. Gradually add cold water, kneading gently until a smooth dough forms. If the dough is too sticky, add a little more flour; if too dry, add a few drops of water.
4. Cover and let rest for 30 minutes to relax the gluten and improve texture.

Step 2: Make the Filling

1. In a skillet, heat a small amount of oil over medium heat.
2. Add onions and bell peppers, cooking until soft.
3. Stir in the shredded chicken or lentils, along with cumin, smoked paprika, salt, and pepper.
4. Cook for a few minutes, then remove from heat and allow to cool.
5. Mix in shredded cheese and chopped boiled egg if using.

Step 3: Assemble the Empanadas

1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. Roll out the dough on a lightly floured surface to about ⅛-inch thickness.
3. Cut circles using a 4- to 5-inch round cutter.
4. Place a spoonful of filling in the center of each circle.
5. Fold the dough over the filling to form a half-moon shape and press the edges together. Use a fork to crimp and seal the edges.
6. Brush the tops with the beaten egg and sprinkle with sesame seeds if desired.

Step 4: Bake the Empanadas

1. Arrange the empanadas on the prepared baking sheet, leaving some space between them.
2. Bake for 20–25 minutes, or until golden brown.
3. Let cool slightly before serving.

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Variations

• Vegetarian Option – Use black beans, mushrooms, or spinach with cheese instead of meat.
• Spicy Version – Add diced jalapeños or a pinch of red pepper flakes to the filling.
• Dairy-Free – Omit cheese and use plant-based oil in the dough.
• Fried Version – Instead of baking, fry the empanadas in hot oil until golden brown.

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Servings and Timing

• Servings: About 10 empanadas
• Prep Time: 45 minutes
• Cook Time: 25 minutes
• Total Time: 1 hour 10 minutes

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Storage and Reheating

• Refrigerate: Store in an airtight container for up to 3 days.
• Freeze: Freeze unbaked empanadas on a baking sheet, then transfer to a freezer bag for up to 3 months.
• Reheat: Bake at 350°F (175°C) for 10–12 minutes or air fry at 325°F for 5–7 minutes.

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Frequently Asked Questions

Can I use all-purpose flour instead of whole wheat?

Yes, you can use all-purpose flour for a lighter texture, or a mix of both for balance.

What if I don’t have sourdough discard?

You can substitute equal parts yogurt or buttermilk for a similar tangy effect.

Can I make these empanadas gluten-free?

Yes, try using a gluten-free flour blend and add ½ teaspoon xanthan gum for better texture.

How do I prevent the empanadas from bursting open?

Avoid overfilling and ensure the edges are well-sealed by pressing firmly with a fork.

Can I freeze baked empanadas?

Yes, let them cool completely, then store in an airtight container in the freezer. Reheat in the oven or air fryer for best results.

What’s the best way to reheat frozen empanadas?

Bake directly from frozen at 375°F (190°C) for about 15–18 minutes until heated through.

Can I pan-fry instead of baking?

Yes, heat oil in a pan over medium heat and cook each side until golden brown.

What other fillings can I use?

Try beef, turkey, pulled pork, mashed potatoes, or a mix of vegetables and cheese.

How long does sourdough discard last in the fridge?

It can last up to 1–2 weeks in the refrigerator. Stir before using if separation occurs.

Can I use sourdough discard straight from the fridge?

Yes, but let it come to room temperature for easier mixing.

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Conclusion

Healthy sourdough discard empanadas are a fantastic way to enjoy a classic dish with a nutritious twist. With a flaky, slightly tangy crust and endless filling possibilities, they’re perfect for meal prep, gatherings, or a wholesome snack. Whether you bake or fry them, these empanadas are sure to become a favorite in your kitchen.

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