Snacks High-Protein Tuna Empanada
High-Protein Tuna Empanada isn’t just a snack - it’s a balanced bite where flaky crust meets a rich, savory filling packed with lean protein, omega-3s, and real flavor.
Empanadas began in Spain as simple stuffed breads, then spread across Latin America where each region added its own spices and personality. Over time, they transformed from humble street food into a global favorite.
This version stays true to that journey but feels more in tune with today’s way of eating - lighter, cleaner, yet still deeply fulfilling.
With a rich, buttery dough and a savory, protein-packed filling of tuna and eggs, it delivers both texture and nutrition beautifully.
The slow-cooked onions and tomato add a deep, comforting flavor that makes each bite even more enjoyable.
It’s the kind of food that doesn’t just fill you up - it supports you, fuels you, and still gives that warm, homemade satisfaction.
So when tradition meets nutrition like this… isn’t that exactly the kind of recipe worth bringing into your kitchen?
Nutritional Values (approximate):
Whole batch: Protein: ~130–145 g | Fiber: ~10–14 g
Per portion (1 of 8): Protein: ~16–18 g | Fiber: ~1.5–2 g
Instructions
29 stepsTo Make the Dough:
Gather the necessary ingredients.
In a large bowl, combine gluten-free flour mix and salt.
Add cold butter cut into small cubes.
Rub the butter into the flour using your fingertips until the mixture resembles coarse crumbs.
Add sour cream.
Mix briefly until the dough comes together. Do not overwork.
Flatten slightly, wrap, and rest in the fridge for at least 30 minutes.
To Make the Filling:
Heat olive oil in a pan over low heat.
Add diced onion, then garlic and cook gently for 10–15 minutes until soft and lightly golden.
Add diced peppers, cook for 1–2 minutes.
Add crushed tomato, oregano, salt, and a small amount of black pepper.
Cook for 3–5 minutes, then remove from heat.
Mash boiled eggs with a fork.
Add tuna, sliced olives and mashed eggs, and mix gently.
Allow the filling to cool completely.
To Assemble:
Preheat the oven to 180°C/350°F.
Line a rectangular baking dish (approx. 40 × 20 cm) with baking paper or lightly grease it.
Divide the dough into two equal parts.
Roll out the first portion into a rectangle slightly larger than the dish.
Place it into the dish, leaving some overhang on the edges.
Spread the cooled filling evenly.
Roll out the second portion of dough and place it on top.
Seal the edges by pressing and folding them together.
Lightly prick the surface with a fork to allow steam to escape during baking.
Brush the surface evenly with beaten egg for a golden finish.
Optionally, decorate the top with strips of leftover dough in a lattice pattern, as shown.
To Bake:
Bake for 25–30 minutes until golden brown and crisp.
To Finish:
Let rest for at least 20 minutes before slicing.
Slice and enjoy every flaky, flavorful bite.
Recipe Notes
Storage:
Store in the refrigerator for up to 3 days. Reheat in the oven for best texture. Can be frozen for up to 1 month.
