Empanadas are flaky, filled pastries that are loved across Latin America. Whether they’re baked or fried, stuffed with beef, chicken, cheese or vegetables, they’re undeniably delicious. But if you’ve ever found yourself wondering, are empanadas healthy, the answer depends on how they’re made, how they’re served, and how often you eat them.
At Los Andes in Jacksonville Beach, our empanadas are crafted with fresh ingredients, balanced fillings, and traditional techniques that respect both flavor and your health goals.
What’s in an Empanada?
An empanada typically includes three parts:
- Dough – Made from flour, oil or butter, and water. Baked versions tend to be lighter than fried ones.
- Filling – This can range from lean meats like chicken or beef to vegetarian options like spinach, cheese, or mixed vegetables.
- Cooking Method – Empanadas can be baked (lower fat content) or deep-fried (higher in calories and fats).
Like any food, the nutritional value of an empanada depends on portion size, ingredients, and preparation method.
Are Empanadas Unhealthy? Not Necessarily
Empanadas often get labeled as “unhealthy” because of their flaky crust or frying method. But here’s what to consider:
- Baked empanadas can be lower in saturated fats and calories than fried ones.
- Lean protein fillings (like grilled chicken or vegetables) add nutritional value and keep you fuller longer.
- Vegetable-based fillings or smaller portion sizes make empanadas a smarter choice for balanced meals.
At Los Andes, we use high-quality, whole ingredients and prepare everything fresh. That means better flavor and more control over what goes into each pastry.
How to Make Empanadas Part of a Healthy Diet
If you enjoy empanadas regularly, here are a few tips to keep them in line with your wellness goals:
- Choose baked over fried
- Pair them with a light salad or grilled vegetables
- Go for lighter fillings like spinach, mushrooms or grilled chicken
- Watch portion sizes. One empanada can be filling when paired with the right sides.
Empanadas don’t have to be a guilty pleasure. Like pizza or tacos, it’s all about balance.
Try Fresh-Baked Empanadas at Los Andes in Jacksonville Beach
At Los Andes, our empanadas are made fresh daily with traditional Peruvian seasonings and house-prepared fillings. Whether you’re trying our beef empanada or a lighter cheese and spinach version, you’ll taste the difference that freshness and quality make.
Explore the menu or order online at losandesjax.com and enjoy Latin comfort food with a healthier twist.
Visit Us in Jacksonville FL – Empanadas Made Right
Location
335 Marsh Landing Parkway
Jacksonville Beach, FL 32250
Hours
Open daily from 10:00 AM to 9:00 PM
Come try empanadas that respect tradition and balance. Whether you’re treating yourself or looking for a lighter lunch, Los Andes delivers fresh flavor every time.