Vegetarian Empanadas: Taste, Benefits & Best Recommendations (2025)

If you think vegetarian empanadas are just your average meatless option? Let’s clear that up right now. They are tiny pockets full of flavour, texture, and creaminess. They simply prove just how exciting plant-based Latin food can be.

Vegetarian empanadas often get a bad rep for being bland, but that is the farthest thing from the truth. Crack one open to find melty cheese like mozzarella. For protein, spiced rice with beans and roasted veggies like mushrooms, eggplant, and peppers.

In this blog, we’ll explore what makes vegetarian empanadas so special, the health and sustainability benefits they offer, and top picks from the iconic Empanada Mama menu in NYC.

A Comfort Classic, Hold the Meat: The Empanada Goes Green

The humble empanada has long been a staple across Latin America, but it's no longer just about meat. In recent years, vegetarian empanadas have gone from an afterthought to a celebrated part of the culture.

So, what makes them stand out?

Unmatched Taste

It’s a misconception that only meat absorbs flavors. The flavor that potatoes, spinach, eggplant, and bell peppers absorb takes center stage in plant-based empanadas, especially when cooked with traditional and secret spices. The layering of spices, slow-cooked vegetables, and crispy or tender dough delivers a rich, complex flavor that rivals any meat-filled version.

Historical Roots

Many Latin American cuisines have always incorporated vegetarian fillings, influenced by indigenous traditions and Spanish techniques. The mixture of these roots has shaped many of the plant-based Latin dishes we enjoy today.

Endless Variety

Whether you prefer baked or fried, corn or wheat flour, every region has its own take. They allow vegetables to shine in countless forms.

Curious about how Latin America’s love affair turned vegan? This article from VegNews offers an insightful dive into the plant-based shift seen in recent times.

Why More People Are Choosing Vegetarian Empanadas

Choosing vegetarian empanadas as a light snack is not it anymore, we’d like to see it as a lifestyle shift that aligns with health, sustainability, and inclusivity.

Here’s why they’re becoming so popular:

Health Benefits

These little golden pockets are often healthier than their meat-filled cousins, and here’s how:

Since there’s no red or processed meat involved, they’re usually lighter on the saturated fat, which is good for your heart. We have fillings like chipotle, carrot, spinach, and mushroom, which are all packed with fiber to keep your digestion on track. All of this ensures that your blood sugar is in check and your stomach is full for hours.

With veggies like bell peppers, onions, corn, and tomatoes, you’re getting antioxidants that help fight off inflammation and help build your immune system. Looking for protein? The beans, cheese, or quinoa in these empanadas offer that without the heaviness of meat. 

Spinach has folate, legumes have iron, and tomatoes have vitamin C. All of these are in these tasty empanadas. Ditch those frozen or processed meat options; freshly made vegetarian empanadas (like those from Empanada Mama) contain less sodium and don’t have additives, making them a smarter choice overall.

Flexibility

Vegetarian empanadas are incredibly versatile and suit a wide range of preferences, diets, and occasions:

Whether you’re vegetarian, vegan, or just trying to eat more plant-based without giving up on taste, they work. Pick either mushrooms, plantain and bean mixes, or seasonal vegetables roasted in your favorite spices. They’re great for family meals, lunchboxes, or entertaining guests because you don’t need to cook three different meals for different people. You can even order a whole bunch and freeze them. They reheat perfectly and make for a super quick meal when you’re short on time.

A Conscious Alternative

While meat empanadas will always have their place, vegetarian empanadas offer a thoughtful balance for those looking to reduce their meat intake without giving up on flavor or satisfaction. Choosing plant-based options occasionally can help lower environmental impact, and for many, it’s simply a refreshing way to mix up their meals.

They’re healthier. They’re easier. They’re better for the world. Vegetarian empanadas in NYC aren’t just a trend, they’re a movement. And we’re here for it, whether you go plant-based always, or just once in a while.

Our NYC Favorites: Vegetarian Empanadas from Empanada Mama

Located in the heart of New York City, Empanada Mama serves up some of the most iconic and flavor-packed vegetarian empanadas you’ll find. Here are our top picks:

Veggie Empanada

A wholesome medley of steamed potatoes, carrots, and lima beans, this one is all about earthy comfort. The texture is soft, the flavor is of utmost delicacy, and it feels like a warm hug in pastry form.

Rice & Beans Corn Dough

You can never go wrong with this classic Latin combo. Tucked inside crispy, golden Colombian corn dough, it’s hearty, protein-rich, and deeply satisfying. It’s comfort food with a twist of crunch.

Cheese Corn Empanada

Calling all cheese lovers with this one. Wraps melty mozzarella in that same signature corn dough. It’s simple, gooey, and unapologetically addictive. One bite and you’ll understand why it’s a fan favorite.

Eggplant Parmesan Empanada

Italian meets Latin with this dish. With eggplant, tomato, oregano, basil, and cheese, this empanada brings all the marinara vibes in a compact, hand-held format. If you love fusion flavors, this one’s a must.

Perfect Pairings?

We love pairing empanadas with a bold chimichurri or creamy garlic aioli. Add a crisp green salad or some sweet plantains on the side for contrast. And if you’re feeling fancy, go for a glass of Fresh Squeezed OJ.

Planning a party, meeting, or special event? Empanada Mama offers catering that brings their crowd-pleasing empanadas (vegetarian options included) straight to your guests, fresh and full of flavor.

Vegetarian, Flavor-Packed, and Worth the Bite

We know plant-based trends come and go, but this one’s here to stay. With Empanada Mama’s vegetarian empanadas, you still get that golden, crackly crust wrapped around warm, flavorful fillings made with nostalgic, familiar ingredients.

You're not missing out by skipping the meat. You're saying yes to something just as satisfying: healthier, more sustainable, and absolutely delicious.

Craving the best vegetarian empanadas in NYC? Head to Empanada Mama or order a sampler online to explore a world of irresistible, plant-powered flavors, right from the comfort of home.