Are Empanadas Gluten-Free? The Ultimate Guide to Finding and Making Delicious Gluten-Free Empanadas


If you’ve ever traveled to Latin America, Spain, or the Philippines, you’ve likely encountered empanadas — delicious hand-held stuffed pastries that are popular in cuisines around the world. Empanadas are typically filled with savory ingredients like meat, cheese, and vegetables, but can also be sweet and fruity. Despite their tasty filling options, empanadas are often made with wheat flour, which makes them a tricky food for those with gluten intolerance. This guide will help you understand whether empanadas are gluten-free, as well as provide tips and recipes for enjoying this beloved food without worrying about gluten.

The Ultimate Guide to Finding Gluten-Free Empanadas

The first step to finding gluten-free empanadas is to always check the ingredients list, as wheat flour is often the first or second ingredient. Cross-contamination is also a risk, as empanadas are often prepared alongside wheat products. Therefore, it’s important to ask about preparation and cooking methods when inquiring about gluten-free options.

Fortunately, more and more restaurants and grocery stores are offering gluten-free empanada options. When dining out, be sure to let your server know about your dietary needs. Many restaurants are familiar with gluten intolerance and may offer a dedicated gluten-free menu or can make substitutions to accommodate your needs. Some popular gluten-free empanada brands include La Salteña, Mikey’s, and The Latin Street Food Company, which can be found in stores or online.

The Top 5 Gluten-Free Empanada Recipes You Need to Try

If making your own empanadas sounds fun and delicious, fear not! There are many gluten-free empanada dough recipes available. Here are five delicious gluten-free empanada recipes with different fillings:

1. Beef Empanadas

A classic savory empanada filling, these beef empanadas are packed with spices and can easily be made gluten-free with the right dough recipe.

2. Chicken and Cheese Empanadas

A delightful blend of shredded chicken, cheese, and spices, these empanadas are sure to please everyone at the dinner table.

3. Veggie Empanadas

Cheese, quinoa, black beans, and veggies come together in these vegetarian-friendly empanadas that are full of fiber and flavor.

4. Sweet Potato Empanadas

If you’re looking for a sweeter option, try these sweet potato empanadas. The combination of sweet and savory flavors is sure to please your taste buds.

5. Apple and Cinnamon Empanadas

For a dessert option, try these apple and cinnamon empanadas. The crust is made with almond flour and the filling is a sweet apple mixture that’s perfect for satisfying your sweet tooth.

When making gluten-free empanadas at home, there are some tips to help ensure the perfect texture. Use a gluten-free flour blend that includes xanthan gum to help with the dough’s elasticity. Chilling the dough before rolling it out can also prevent it from becoming too crumbly. Don’t be afraid to experiment with different fillings and combinations!

Gluten-Free Empanadas: Everything You Need to Know

Gluten-free empanadas can also offer health benefits. Many people with celiac disease or gluten intolerance experience inflammation and digestive discomfort when consuming gluten. Eating gluten-free empanadas can reduce inflammation and improve digestion. Additionally, gluten-free diets have become increasingly popular, with many people choosing to eliminate gluten for various reasons. Some people find that avoiding gluten helps with weight loss, improves their skin, and gives them more energy.

One common misconception about gluten-free diets is that the food is flavorless or unsatisfying. However, gluten-free options today are more plentiful and tasty than ever. The gluten-free market has grown significantly in recent years, with gluten-free products available in most grocery stores around the world.

Traveling Gluten-Free: Where to Find Authentic Empanadas Without the Gluten

Traveling while following a gluten-free diet can be challenging, especially when visiting countries that specialize in wheat-based cuisine. However, finding and enjoying authentic gluten-free empanadas is possible with some research and preparation. When traveling to empanada hotspots like Argentina, Chile, or Spain, be sure to check out local gluten-free food guides and resources online to find the best options. Communicate with your servers or chefs about your dietary needs. Many restaurants will be happy to accommodate you, especially if you give them advance notice. Some recommended gluten-free empanada restaurants and food stalls include Pastelería Sin Gluten in Buenos Aires, Chile’s Telepizza franchise, and La Cocinita Sin Gluten in Spain.

From Dough to Filling: Making Perfect Gluten-Free Empanadas at Home

Finally, if you want to take your gluten-free empanada game to the next level, consider making them from scratch. This may seem daunting, but with a good recipe and some patience, you can create perfect, flaky, and delicious empanadas that meet your dietary needs. Follow these steps for making gluten-free empanadas:

1. Make the dough.

Using a gluten-free flour blend, mix together the dry ingredients with butter until crumbly. Add beaten eggs and ice water to moisten the dough. Knead the dough and shape into a disc before chilling for at least an hour.

2. Prepare the filling.

Cook your desired filling ingredients in a skillet, mixing in spices and seasonings as desired. Be sure to let the filling cool before adding to the dough.

3. Roll and fill the empanadas.

Roll out the chilled dough to about ¼ inch thickness. Use a biscuit cutter or cup to cut dough circles for the empanada shell. Spoon the filling onto one side of the dough circle, fold the other half over the filling, and crimp the edges closed. Brush the empanadas with an egg wash before baking.


Empanadas are a delicious and versatile food loved by many cultures around the world. While empanadas traditionally contain wheat flour, more and more gluten-free options are now available in grocery stores and restaurants. Making your own gluten-free empanadas at home is also a fun and delicious option. By following these tips and recipes, you can enjoy empanadas without worrying about gluten or sacrificing flavor.

Webben Editor

Hello! I'm Webben, your guide to intriguing insights about our diverse world. I strive to share knowledge, ignite curiosity, and promote understanding across various fields. Join me on this enlightening journey as we explore and grow together.

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