Whole wheat tequeños: a delicious healthy alternative 2026

Tequeños are a very popular Venezuelan snack, and this whole wheat version offers a more nutritious option without sacrificing flavor. Learn with us how to prepare this soft, healthy, and fiber-rich version. whole dough tequeños.

You have little time? Here's everything you need to know to prepare whole wheat tequeños:

What are they?: A healthier version of the traditional Venezuelan appetizer, made with whole wheat flour.
Benefits: More fiber, vitamins and minerals than the traditional version. Fewer calories if baked.
Preparation: Mix whole wheat flour, butter, salt and water. Fill and bake at 180°C for 15-20 minutes.
Healthy fillings: Low-fat cheese, vegetables, turkey or shredded chicken.

This summary provides an overview of the key points for preparing whole-wheat tequeños. Would you like to delve deeper into the recipe and techniques? Continue reading the full article.

Ingredients and preparation of whole wheat dough

To prepare whole wheat dough, you will need whole wheat flour, butter, salt and water. Mix the dry ingredients, add the butter and gradually add water until you obtain a homogeneous dough. Let sit in the refrigerator for 30 minutes before using.

Traditional filling and healthy variations

The classic filling is cheese, but you can experiment with healthier options such as:

Low fat cheese
Sauteed vegetables
Shredded turkey or chicken
Spinach and ricotta cheese mix

Healthy cooking techniques

Choose to bake the tequeños instead of frying them. Preheat the oven to 180°C, place the tequeños on a tray with baking paper and cook for 15-20 minutes until golden.

Sauces and light accompaniments

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Accompany your whole tequeños with homemade sauces such as:

Guacamole
Herbed Yogurt Sauce
Beetroot hummus
Pico de gallo

Nutritional benefits of the whole grain version

Whole wheat tequeños provide more fiber, vitamins and minerals than the traditional version. Plus, by baking them, you significantly reduce the calorie and saturated fat content.

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Frequently asked questions about tequeños with whole wheat dough

What are whole-wheat tequeños?

Whole wheat tequeños are a healthier version of the traditional Venezuelan appetizer, made with whole wheat flour instead of refined flour.

Are whole tequeños healthier than traditional ones?

Yes, they are healthier since they contain more fiber, vitamins and minerals. Plus, if they are baked instead of fried, they have fewer calories and saturated fat.

Can I freeze whole grain tequeños?

Yes, you can freeze them before baking. Place them on a tray, freeze them separately, and then store them in an airtight bag. They can last up to 3 months in the freezer.

How can I make whole grain tequeños crispy without frying them?

For a crispy texture, you can lightly spray them with olive oil spray before baking, or use an air fryer if you have one available.

What type of cheese is the best to fill whole grain tequeños?

Traditionally, hard white cheese is used, but you can opt for low-fat cheeses such as light mozzarella or fresh cheese for a healthier version.

Are whole tequeños suitable for vegetarians?

Yes, as long as you use a vegetarian filling like cheese or vegetables. To make them vegan, you can use vegan cheese and substitute coconut oil for the butter in the dough.