For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍
Before we go any further…
These Syn Free Cheese and Onion Pasties are only Syn Free if you use a wrap that counts as your HEB and the Cheese as part of your HEA.
You cannot use just any wrap as your HEB, only particular ones count. So be make sure to check that the ones you use count!
I also should remind you, that you should eat some speed food with these Syn Free Cheese and Onion Pasties, to protect your weight loss.
Now that we have that out of the way, let’s talk more about these Syn Free Cheese and Onion Pasties!
How many Syns are in these Syn Free Cheese and Onion Pasties?
We used the Weight Watchers White Wraps to make these. We’ve tried many wraps that count as your HEB (Fitzgeralds, BFree), and the Weight Watchers ones are by far the best!
Please note, the Syn value of Weight Watchers Wraps has changed, but they are still an HEB option. However, if you do not use them as an HEB you should now Syn them at 6 Syns each.
They are the only wraps that we’ve found that crimp well, don’t split and actually stay stuck together.
As mentioned above these Syn Free Cheese and Onion Pasties are Syn free ONLY if you use the wrap as your HEB, and the cheese as half of your HEA.
We used Reduced Fat Cheddar, and you get 40g for your HEA. As this Syn Free Cheese and Onion Pasties recipe makes 2 pasties, you only use 20g of cheese in each pasty.
If you don’t want to use your Healthy Extra allowances, these Syn Free Cheese and Onion Pasties will be 9 Syns each.
Want to see how easy these Syn Free Cheese & Onion Pasties are to make? Watch the video!
How do you make these Syn Free Cheese & Onion Pasties?
For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post.
Prick the potatoes with a knife, then microwave them until soft.
Cut the potatoes in half, scoop the potato into a bowl.
Add the diced onion, grated cheese, mustard powdered Worcestershire sauce and mash with a fork. Continue mashing until there are no lumps and everything is combined.
Take a wrap and place half of the potato mix on one half of the wrap (be careful not to get any too close to the edge).
Brush the exposed side of the wrap and all around the edges with beaten egg Fold the wrap in half and press down around the edge.
Crimp the edges using the back of a fork, then place on a baking tray sprayed with Frylight. Brush the outside of the pasty with beaten egg.
Bake at 200°C for 10 to 15 minutes or until golden brown.
Can you freeze these Syn Free Cheese and Onion Pasties?
We’ve not tried freezing them, but we have lots of people in our Facebook Group have said they have frozen, them after they’ve been cooked, without any problems.
Just let them defrost, then pop them in the microwave to reheat. Or you could reheat them in the oven if you prefer, but be careful not to burn them.
Like the look of these Syn Free Cheese and Onion Pasties? Try our 1 Syn Corned Beef Pasties!
Whenever we need to replace oil in cooking we use Frylight. Perfect for everyday frying and cooking, it delivers exactly one calorie per spray, which makes it Syn free! The Sunflower or Rapeseed are ideal for this Syn Free Cheese and Onion Pasties recipe.
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