Cheese and Onion Pasties

  • 20MINS
  • 25MINS
  • 330KCAL

These Cheese and Onion Pasties are a slimming friendly treat whether you’re following a plan like Weight Watchers or calorie counting!

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NutritionPer Serving

  • Calories330
  • Carbs31g
  • Protein12g
  • Fat3g
  • Saturates2g
  • Sugars3g

Cheese and Onion Pasties - Pinch of Nom Slimming Recipes

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 to know in the blurb!

With a surprising ingredient, you can have the cheesy, savoury taste of Cheese and Onion Pasties at home whenever you like! Popular bakery or frozen pasties are delicious but use puffed pastry and oil, making them very high in calories and points, so we decided to create a slimming version that you can enjoy without compromising your diet!

By using only a handful of ingredients, you can be reassured that there are no hidden surprises in these pasties: just quality, cheesy filling and light ‘pastry’. They’re so versatile, don’t forget to check out our other varieties too, and let us know your favourite.

These Cheese and Onion Pasties work well hot or cold, for lunch or dinner, and even as a tasty picnic treat!

What diets are Cheese and Onion Pasties suitable for?

This Cheese and Onion Pasties can be made suitable if you’re gluten free as long as you swap out the following ingredients for gluten free versions;

  • Worcestershire sauce
  • Tortilla wraps

Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.

These Cheese and Onion Pasties are also suitable for vegetarians if you use a veggie version of Worcestershire Sauce.

How Weight Watchers friendly are Cheese and Onion Pasties?

  • You need to count 9 Points per portion of this Cheese and Onion Pasties recipe if you’re on WW Green. 
  • You need to count 8 Points per portion of this Cheese and Onion Pasties recipe if you’re on WW Blue.
  • You need to count 6 Points per portion of this Cheese and Onion Pasties recipe if you’re on WW Purple.

They also make a great meal, so serve them with your choice of accompaniment. You can keep the Points low by serving them with a side of zero Point vegetables.

Do you need any special ingredients to make Cheese and Onion Pasties?

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The low calorie tortilla wraps are essential for making these Cheese and Onion Pasties. We used the Weight Watchers white wraps to make these. We’ve tried many low calorie wraps (Fitzgeralds, BFree), and the Weight Watchers ones are by far the best! They are the only wraps that we’ve found that crimp well, don’t split and actually stay stuck together.

That being said, if you need to make these gluten free you can substitute with a suitable wrap.  You could always roll them like our Sausage Rolls instead of crimping them!

This post contains affiliate links: what this means

These Cheese and Onion Pasties are really easy to make. Other than the ingredients, you’ll need a couple of kitchen basics like a good baking tray like this one from Amazon!

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You’ll also need a potato masher to make sure all that potato is smooth!

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How many calories are in these Cheese and Onion Pasties?

There are 330 calories per portion in this Cheese and Onion Pasties, which means it falls into our Everyday Light category.

These Cheese and Onion Pasties are perfect if you’re following a calorie controlled diet, and they fit well with any one of the major diet plans such as Weight Watchers.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

Step 1

Prick the potatoes with a knife, then microwave them until soft (about 7-10 minutes).

Step 2

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

Step 3

Add the diced onion, grated cheese, mustard powdered Worcestershire sauce and mash with a fork.

Step 3 pinchofnom.com

Step 4

Continue mashing until there are no lumps and everything is mixed together well.

Step 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).

Step 6

Brush the exposed side of the wrap and all around the edges with beaten egg.

Step 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 Low Calorie Cooking Spray. Brush the outside of the pasty with beaten egg.

Step 7 pinchofnom.com

Step 8

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

Cheese and Onion Pasties - Pinch of Nom Slimming RecipesWhat should you serve with Cheese and Onion Pasties?

These pasties are great on their own, but if you want to make a full meal of it, why not serve them with one of these accompaniments;

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Whatever accompaniment you choose, don’t forget to account for the extra calories and/or other nutritional values.

How do you know when these Cheese and Onion Pasties are cooked?

When the Cheese and Onion Pasties are golden and crispy on the outside they will be cooked and ready.

This should take approx 15 minutes in the oven at 200°C.

Standard advice here in the UK is to cook food until it has reached at least 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.

How long can you keep Cheese and Onion Pasties in the fridge?

Once you’ve put them out, ideally you should eat them within 4 hours.

If you allow any left overs to cool, make sure to refrigerate in a container with a lid and chill.  You can keep leftover pasties in the fridge for approximately 3 days or so.

Can I freeze these Cheese and Onion Pasties?

Yes you can! 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.

Don’t forget to add a label with what it is, and on what date you put it in the freezer!

How do I reheat Cheese and Onion Pasties?

We find that these Cheese and Onion Pasties are best reheated in the oven, so they keep that crispy ‘pastry’ shell.

From chilled: Place on a baking tray with a piece of foil over the pasties to prevent burning. Place in a 200°C preheated oven for 5-10 minutes, until piping hot throughout.

From frozen: Allow to defrost, then place on a baking tray with a piece of foil over the pasties to prevent burning. Place in a 200°C preheated oven for 5-10 minutes, until piping hot throughout.

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Cheese and Onion Pasties

These Cheese and Onion Pasties are a slimming friendly treat whether you’re following a plan like Weight Watchers or calorie counting!
  • Prep Time
    20 MINS
  • Cook Time
    25 MINS
  • WW
    8 Smart
    Points
  • KCals 330
  • Carbs 31G
  • WW Points:
  • 9 Green
  • 8 Blue
  • 6 Purple

Ingredients

  • 2 medium potatoes
  • ¼ onion finely chopped
  • 1 pinch mustard powder
  • 40 g low fat cheddar cheese grated
  • 1 dash Worcestershire sauce
  • 1 egg beaten
  • 2 Weight Watchers wraps
  • low calorie cooking spray

We use a fan assisted oven for all of our recipes. Check out our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

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 low calorie cooking spray. Brush the outside of the pasty with beaten egg
  8. Bake at 200°C for 10 to 15 minutes or until golden brown

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27 comments

See what others have to say

elaine carterWednesday 6th May 2020

hi can you freeze the cheese and onion pasties before you cook them in oven .

Reply

    HollyWednesday 6th May 2020

    Hi Elaine, we freeze these once cooked and as soon as they are cool. Don’t forget to add a label with what it is, and on what date you put it in the freezer!

    Reply

Kayleigh JonesWednesday 6th May 2020

I made these for the first time today with my daughter. They were really easy to make and so delicious. I added a little skimmed milk to the mix because mine was looking a bit dry. My daughter couldn’t eat hers fast enough! Fab recipe and we’ll definitely make them again!

Reply

    HollyWednesday 6th May 2020

    Hi Kayleigh, so glad you and your daughter enjoyed the recipe!

    Reply

RuthSaturday 28th March 2020

Do you freeze them after Cooked in oven or can you freeze them not cooked???

Reply

    Holly LevellTuesday 12th May 2020

    Hi Ruth, it’s best to freeze these pasties once they are cooked and as soon as they have cooled down. Don’t forget to add a label with what it is, and on what date you put it in the freezer!

    Reply

Mrs LongbottomMonday 12th August 2019

Hi, my son has an egg allergy. Is there anything we can use instead of egg is this recipe? Thanks

Reply

    Emma TMonday 23rd September 2019

    Hi there,

    You could try using milk instead – it doesn’t have quite as good a “glue” effect so you’ll need to make sure you press the edges together very firmly. Milk will also work as a glaze in replace of the egg ????

    Reply

BrendaTuesday 19th March 2019

Do i need to use mustard powder or can i use prepared mustard instead – if so how much would you think equals 1 pinch of mustard powder.

Reply

KellyWednesday 13th February 2019

I’ve made some today for lunch tomorrow How can these be heated up once left to go cold?

Reply

Sue steeperSaturday 2nd February 2019

Can these be eaten cold? If so are they as good as eaten hot?

Reply

AnnaFriday 5th October 2018

Looks really easy to do. Gonna try them tommorow
🙂

Reply

Chris HWednesday 22nd August 2018

Thanks will make again, really enjoyed and kept reasonably for the next day. for lunch at work. Agree with the above slightly and will add some milk to wet the filling a little next time.

Reply

Andrea VartySunday 29th April 2018

Hi, made these today and found them a little dry but tasty. Any idea?

Reply

Sara watkinsWednesday 28th March 2018

I made 3 pasties with 30g of full fat cheddar as I didn’t have any reduced fat variety, then I put 3 extra light cheese triangles in with the mixture. They were delicious without that heavy greasiness you feel after eating a standard pasty. I will add some black pepper next time to add a little bit of extra flavour. Delighted with this recipe.

Reply

KateTuesday 6th February 2018

I don’t eat eggs so is there an alternative I can use?

Reply

N smithTuesday 14th November 2017

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 ????

Reply

Lesley MoirThursday 28th September 2017

Just made the cheese and onion pasties, definitely be making them again. Thanks for all your recipes 🙂

Reply

lisaTuesday 26th September 2017

hi i love ur recipes but cant find the print feature as would love to save them.. xx

Reply

Gaynor HolmesWednesday 20th September 2017

The cornbeef and the cheese and onion pasties made with totilla wraps are absolutley delicious
Thanks for the recipe

Reply

DeniseSaturday 16th September 2017

Hi . I live in the US so we don’t have the wraps, could I use tortillas? The pasties and sausage rolls look so good.
Thank you

Reply

MarieThursday 14th September 2017

Just cook the cheese onion pasty lovely will be doing more

Reply

Emma TMonday 11th September 2017

Hi Vikki,

Watch this space ????

Thanks for getting in touch!

Reply

Norma BarlowWednesday 23rd August 2017

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

Reply

    Emma TMonday 11th September 2017

    Hi Norma,

    There have been a few technical difficulties with the print button, but these should be fixed now. Please email us if you have any more issues at [email protected] ????

    Reply

KarenFriday 28th July 2017

Am going to try this recipe looks delicious ????

Reply

    Emma TMonday 11th September 2017

    Hi Karen,

    Hope you enjoyed them!

    Reply

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