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Baked Empanadas

Baked Empanadas

A traditional pastry in Spain and the Americas transformed into an oil-free, baked version that is filled with your choice of sweet or savory filling.

  • Author: Dr. Rosane Oliveira
  • Prep Time: 30 minutes
  • Cook Time: 25 minutes
  • Total Time: 55 minutes
  • Yield: 5-6 1x
Print Recipe



  • 1/2 cup oat flour
  • 4 tbsp flaxseed, golden, ground
  • 2 tbsp cassava, cooked, mashed
  • 1 tbsp applesauce, unsweetened
  • 2 tbsp water (more if necessary)
  • Black pepper, freshly ground, to taste
  • Sea salt, to taste (optional)

Sweet Filling

  • 34 bananas, ripe
  • 1 tsp cinnamon, ground
  • 1 1/2 tsp sucanat (optional)

Savory Filling

  • 1 cup onion, chopped
  • 1 cup celery, chopped
  • 2 tsp garlic, fresh, minced
  • 4 cups mushrooms, chopped
  • 1/3 cup white wine
  • 1 tbsp Dijon mustard
  • 1/2 cup parsley, fresh, chopped
  • 1 tbsp thyme, fresh, chopped
  • Black pepper, freshly ground, to taste



  1. Preheat oven to 350°F and line baking sheet with parchment paper.
  2. Mix oat flour and flaxseed in a bowl.
  3. Add cassava and applesauce and knead into a dough, then add water until you have reached the desired consistency. Rest dough for 5-10 minutes, adding extra water if it dries out.
  4. Roll dough out then cut into circles. Place filling in the center of each circle, then fold the dough in half. Seal edges by pinching the dough or by using a fork.
  5. Bake for 20-25 minutes or until golden brown.

Sweet Filling

  1. Mash bananas. Stir in cinnamon and sucant (optional).

Savory Filling

  1. Sautee onion and celery in a nonstick pan over medium heat for 10 minutes, stirring occasionally and adding a drop or two of water as needed to prevent sticking.
  2. Add garlic and chopped mushrooms and cook until softened, about 5 minutes.
  3. Reduce heat to low. Add wine and mustard and simmer for 5-10 minutes, until liquid evaporates.
  4. Stir in parsley and thyme, and season with black pepper to taste.

Notes: The dough tends to be in the sweet side because of the applesauce.  If your filling of choice is sweet, no salt may be necessary.  With a savory filling that uses tamari or other sodium-containing condiment, salt may not be necessary either.

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Rosane Oliveira, DVM, PhD

President & CEO, Plant-Based Life Foundation | Dr. Rosane Oliveira combines a lifelong passion for nutrition with 25 years of genetics research to create programs that help people develop healthy habits on their journey towards a more plant-based lifestyle. She is a Visiting Clinical Professor in Public Health Sciences and was the founding director of the first Integrative Medicine program at the UC Davis School of Medicine. She completed her postgraduate studies in Brazil and did her postdoctoral training in immunogenetics and functional genomics at the University of Illinois at Urbana-Champaign.