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Low FODMAP and Gluten Free Recipe - Chicken empanadas


For the filling

4 chicken thighs, on the bone and skin on

1 tbsp olive oil

1 tbsp chives, finely chopped

1 tbsp garlic infused oil

2 tsp paprika

100g roasted peppers from a jar (in oil), chopped

½ tsp cumin seeds

salt and pepper

For the empanada dough

150g/5½oz unsalted lactose free butter

300g/10½oz gluten free plain flour

large pinch salt

1 free-range egg, lightly beaten

beaten egg, to finish



Heat the oven to 180C/350F/Gas 4. For the filling, put the chicken thighs in a small roasting dish, season well all over with salt and pepper and roast for about 45 minutes, or until cooked through. Set aside to cool a little.

Meanwhile, make the pastry. Melt the lactose free butter and leave it to cool slightly. Put the gluten free flour in a large bowl and mix in the salt. Pour in the butter and egg.

Start mixing, adding 3-5 tablespoons of water as you go, until you have a soft dough. Turn this out onto a clean work surface and knead it gently for a couple of minutes, or until smooth.

Return the dough to its bowl, cover and set aside to rest while you prepare the filling.

To finish the filling, heat the oil in a frying pan over a medium-low heat. Add the paprika, pepper, cumin seeds and garlic infused oil.

Cook over a medium heat for 5–8 minutes, stirring often. Remove from the heat.

Once the chicken thighs are cool enough to handle, remove the skin. Pull all the meat from the bones and chop it roughly.

Add to the pepper mixture. Taste and add salt and pepper if needed, then leave to cool completely.

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*We recommend the help  of a registered dietician
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Turn the oven to 200C/400F/Gas 6 and line a large baking tray with baking parchment. Lightly flour (gluten free) the work surface and roll out the dough to a thickness of 3-4mm.

Use a 12cm/4½in cutter or a small bowl to cut out 10 discs. You will probably need to re-roll the offcuts once to get this many.

Divide the filling between the discs. Dampen the edges of the dough with water then fold over one half of each disc to make a semicircular parcel. Press the edges together firmly then crimp or press the edges with a fork.

Put the empanadas on the baking tray and brush with beaten egg. Bake for 15–20 minutes, or until golden-brown. Eat them warm, on their own or with a chili sauce.

Recipe adapted from: Good Food