Post-Workout Fuel: High-Energy Fillings for Empanadas and Add-Ons That Travel Well

You crushed your workout. You’re sweating, glowing, starving, and the only thing louder than your playlist is your stomach. And while you could grab another chalky bar or sad protein shake, you deserve something warm. Something handheld. Something that fits in your gym bag and doesn’t punish you for doing your squats.

Enter: Empanada. NYC’s most portable, dependable, flavor-packed reward.

They’re warm, sealed, and don’t leak on the subway. And they’re one of the easiest ways to get protein, carbs, and real flavor into your post-training window without sitting down for a full meal.

In this blog, we’re breaking down exactly what to grab after a workout: the best high-energy fillings for empanadas, the sides that balance everything out, sauces that help instead of weighing you down, commute-proof packing tricks, quick reheat moves, and a few combos you can steal for the days when your brain is fried from burpees.

Why Empanadas Make Sense After Training

Here’s the thing about post-workout hunger: it’s chaotic. You don’t want utensils, spills, or anything that requires two hands. Empanadas solve this beautifully.

You get built-in portion control: one or two when you need a snack, three when you need a full ‘I earned this’ moment. The crust seals everything in so the heat and juices stay put, even if you’re walking home, hopping trains, or weaving through Midtown foot traffic like it’s cardio round two.

And the best part? You can mix and match fillings for empanadas so easily that you basically become your own nutrition coach without even trying.

Protein-Forward Fillings We Reach For

Post-workout energy hits best when it’s warm, savory, and satisfying. Not heavy, not greasy, just solid fuel. These are the MVPs we reach for again and again.

Shredded Chicken (Citrus/Herb or Mild Spice)

Lean and juicy chicken empanada is the quiet hero of Colombian food: protein-dense, bright, and amazing with a pop of guasacaca or slaw. It travels well and reheats like a dream.

Pernil (Slow-Roasted Pork)

This one hits differently after leg day. Rich, slow-cooked, full of flavor. Add pickled onions, and suddenly your walk home feels like a victory lap.

Carne Mechada (Shredded Beef)

The heavyweight option. Deep, savory, hearty, it's the perfect refuel when you’ve lifted something you probably shouldn’t have but did anyway.

Spinach & Cheese / Veggie Mix

If you want greens without chewing through a giant salad, this is your move. Add a side of beans, and you’ve got balance without fuss.

Pro tip: Ask for light sauce inside, sauce on the side. This keeps the shell crisp and lets you control richness, especially right after training.

Carb & Veg Balancers That Actually Help Recovery

After a workout, your body wants quick carbs, flavor, and freshness. These sides are simple, practical, and perfect for take-out.

Rice (Yellow or White)

Neutral, comforting, and absorbs every sauce perfectly. Great for stretching your meal if hunger suddenly hits like a freight train.

Black or Red Beans

Steady energy. Add next to your empanada for bite-by-bite balance.

Plantains (Maduros or Tostones)

Fast carbs with personality. Add Maduros for a sweet boost or Tostones for that crunchy satisfaction.

Slaws & Greens

A little cabbage slaw or a tomato-cucumber bowl can wake you right back up after an intense training session.

Put them together, and you’ve got a post-workout plate that refuels fast and tastes ridiculously good.

Travel-Proof Packing & Ordering Notes

Gym bag, work bag, subway ride, bike commute, we’ve seen it all. Here’s how to keep everything intact:

• Ask for vented packaging for anything fried so steam doesn’t sabotage your crunch.

• Keep hot and cold items separate (this matters).

• Wrap each empanada in a paper towel before bagging, preventing steam traps.

• Label your flavors if you’re stashing them in an office fridge.

• If you won’t eat for 60-90 minutes, throw a small ice pack or cooler pouch in your bag. 

Quick Reheat, Right Texture

If you get home or to the office and want that fresh bite:

• Air Fryer/Oven: 350°F for a few minutes, the crunch returns instantly.

• Microwave + Finish: Warm the inside for 20-30 seconds, then crisp up in a skillet or air fryer for 1-2 minutes.

Always give it 1 minute to rest so the steam calms, unless you enjoy molten lava-filling on your face.

Build-Your-Own Post-Workout Combos (Steal These)

Some days your brain is too fried to decide. Here are combos that always hit:

• Lean & Bright: Chicken empanadas + rice + avocado sauce + cabbage slaw.

• Hearty Strength Meal: Pernil empanadas + black beans + maduros + pickled onions.

• Balanced On The Go: Spinach/cheese empanadas + a side of beans + tostones (sauce on side, always).

And the best part? You can grab every one of these empanadas straight from Empanada Mama’s menu. Hot, hearty, and perfectly built for that post-workout “I need real food now” moment.

Group Orders for Classes, Teams & Crews

If you’re feeding the whole workout squad:

• Plan on 3 empanadas per person if they’re the main.

• Or 2 each with rice, beans, or salads.

• Stick to 25-35% veg/vegan options so everyone’s covered.

• Label everything; hungry people don’t want surprises.

• If folks finish workouts at different times, send the order in waves.

If your body wants something softer after cardio or you want a bit more “bread-to-filling comfort,” an arepa might be the better call. Pocket-style arepas with shredded meat or beans travel like champions. Just keep sauces on the side so everything stays crisp and warm.

Menu Map: Where to Find These Picks

You’ll find all the heavy-hitters on the Menu: chicken, pernil, shredded beef, veggie mixes, plus sides like rice, beans, and plantains, and that full sauce lineup that can save any post-workout hunger crash.

And if you're rushing out of the gym? Order online to schedule a pickup from Empanada Mama right as you finish stretching. 

Fuel Up: Hot Empanadas Ready When You Are

Pick your protein. Add rice or beans. Throw in plantains. Keep sauces on the side.
You earned this meal, now let it carry you through the rest of your day.

Order ahead for fast pickup and let Empanada Mama handle your post-workout hunger with zero stress and maximum flavor.