Syn Free Cheese and Onion Pasties | Slimming World

Being from Wigan, I think I’m qualified enough in the art of pies and pasties. These Syn Free Cheese and Onion Pasties are the perfect Slimming World treat!
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Syn Free Cheese and Onion Pasties | Slimming World-1

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!

Syn Free Cheese and Onion Pasties | Slimming World-1

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!

Syn Free Cheese and Onion Pasties | Slimming World-1

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!

weight watchers wraps - new slimming world shopping essentials pinch of nom

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 8.5 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.

 

Step 1

Prick the potatoes with a knife, then microwave them until soft.

Step 2

Cut the potatoes in half, scoop the potato into a bowl.

Syn Free Cheese and Onion Pasties | Slimming World

Step 3

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.

Syn Free Cheese and Onion Pasties | Slimming World

Step 4

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).

Step 5

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.

Syn Free Cheese and Onion Pasties | Slimming World

Step 6

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.

Step 7

Bake at 200°C for 10 to 15 minutes or until golden brown.

Syn Free Cheese and Onion Pasties | Slimming World-1

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!

1 syn corned beef pasties - slimming world-2
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.

Frylight Syn Free Cheese and Onion Pasties

Need some extra help & motivation on your Slimming World journey?

Come join our Facebook group! We have over 200,000 members, who want to help you! You wouldn’t want to miss out on the fun would you?

Facebook - Syn Free Cheese and Onion Pasties | Slimming World

You might just find the inspiration you need from our awesome members. If you’ve joined already why not invite any friends that may find it helpful?

Syn Free Cheese & Onion Pasties | Slimming World

Votes: 16
Rating: 4.06
You:
Rate this recipe!

Servings

Prep Time

Cooking Time

portion 20 minutes 25 minutes

Calories

Weight Watchers

Slimming World 

330kcal 8

Smart Points (Flex/Freestyle)

Zero

Syns

Per portion Per portion Per portion
Suitable For Freezing icon
INGREDIENTS
Please don't take a screenshot. These recipes are updated often!
if you get a blank screen when printing, please open the website in a browser & not the facebook app.

INSTRUCTIONS
  1. Prick the potatoes with a knife, then microwave them until soft (about 7-10 minutes)
  2. Cut the potatoes in half, scoop the potato into a bowl
  3. Add the diced onion, grated cheese, mustard powdered Worcestershire sauce and mash with a fork
  4. Continue mashing until there are no lumps and everything is mixed together well
  5. 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)
  6. Brush the exposed side of the wrap and all around the edges with beaten egg
  7. 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
  8. Bake at 200°C for 10 to 15 minutes or until golden brown

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!

RECIPE NOTES

This recipe can be frozen, but please remember to do the following;

- Freeze it as soon as it is cold enough

- Use a container or bag that is suitable for freezing.

- Defrost thoroughly before reheating (you can use the defrost setting on your microwave.)

- Make sure it is piping hot all the way through before serving.

IMPORTANT INFORMATION

Syn values given are correct at time of writing but may not always be accurate.

This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World. 

We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.

Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Although pinchofnom.com attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will pinchofnom.com be responsible for any loss or damage resulting for your reliance on nutritional information.

We kindly ask that you share this recipe via the share buttons and not via screenshots. 

As our recipes change often in accordance with syn value changes, we want to ensure that they're as accurate as possible at all times. 

If you use or re-create our recipes we kindly ask:

  • That you credit us by not only screenshot but linking to our original recipe post
  • You don't reproduce the recipe in full
21 Comments
  1. Being from Wigan too…. I think that these are the best pasties you can make syn free 😂😂…. syn free pie? or am I in dreamland?

  2. I am having difficulty printing the recipes from my iPad.
    When I press the print button all I get is a white screen.
    My iPad is set up for printing and I don’t have problems normally. Can you advise please.

    Mant thanks for all the gorgeous recipes

    Norma Barlow

    1. Hi Lisa
      We’ve had some issues with the print option. Kay is currently dealing with them,  but it’s not an easy fix. Hopefully the print option will be restored soon. 

  3. If 40g of cheddar is your HEA then why can you only add 20g to each wrap bearing in mind if using your HEB then you can only eat 1 wrap as a portion?

  4. I would be great to find a homemade recipe for low fat wrap, too. Lots of us struggle to get the ww wraps 😉. If anyone knows of one please post. These look absolutely gorgeous, making my mouth water!

    Thank you fo all your lovely recipes 😀

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Slimming World Recipes
A blog about 3 fat chefs and friends, on their Slimming World Journey!
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