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!
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NutritionPer Serving
- Calories330
- Carbs31g
- Protein12g
- Fat3g
- Saturates2g
- Sugars3g
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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.
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!
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‘Very tasty and so easy to make especially doing the potatoes in microwave’
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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!
You’ll also need a potato masher to make sure all that potato is smooth!
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 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 8
Bake at 200°C for 10 to 15 minutes or until golden brown.
What 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;
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
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Cook Time
25 MINS
- KCals 330
- Carbs 31G
Instructions
- Prick the potatoes with a knife, then microwave them until soft (about 7-10 minutes)
- 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 mixed together well
- 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 low calorie cooking spray. Brush the outside of the pasty with beaten egg
- Bake at 200°C for 10 to 15 minutes or until golden brown
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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31 comments
See what others have to say
LauraWednesday 22nd March 2023
Can these be made in the air fryer?
Thanks x
SharonWednesday 12th July 2023
Hi Laura, we haven’t tested this recipe in the air-fryer but it should work fine. We have an article here that you may find useful: How to Convert Recipes to an Air Fryer
LaurenWednesday 10th February 2021
Hi, I made these today and used two medium potatoes – 1 weighed about 176g and 1 weighed about 200g. However, I felt like I had too much potato in comparison to the onion and cheese – what gram potatoes would you recommend using?
HollyWednesday 10th February 2021
Hi Lauren, the average medium potato can weigh anywhere between 100 – 120g so I would say your potato was a little on the large size. If you felt like it was too much and not quite to your taste just reduce the amount you use next time. Hope that helps!
elaine carterWednesday 6th May 2020
hi can you freeze the cheese and onion pasties before you cook them in oven .
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!
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!
HollyWednesday 6th May 2020
Hi Kayleigh, so glad you and your daughter enjoyed the recipe!
RuthSaturday 28th March 2020
Do you freeze them after Cooked in oven or can you freeze them not cooked???
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!
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
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 ????
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.
KellyWednesday 13th February 2019
I’ve made some today for lunch tomorrow How can these be heated up once left to go cold?
Sue steeperSaturday 2nd February 2019
Can these be eaten cold? If so are they as good as eaten hot?
AnnaFriday 5th October 2018
Looks really easy to do. Gonna try them tommorow
🙂
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.
Andrea VartySunday 29th April 2018
Hi, made these today and found them a little dry but tasty. Any idea?
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.
KateTuesday 6th February 2018
I don’t eat eggs so is there an alternative I can use?
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 ????
Lesley MoirThursday 28th September 2017
Just made the cheese and onion pasties, definitely be making them again. Thanks for all your recipes 🙂
lisaTuesday 26th September 2017
hi i love ur recipes but cant find the print feature as would love to save them.. xx
Gaynor HolmesWednesday 20th September 2017
The cornbeef and the cheese and onion pasties made with totilla wraps are absolutley delicious
Thanks for the recipe
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
MarieThursday 14th September 2017
Just cook the cheese onion pasty lovely will be doing more
Emma TMonday 11th September 2017
Hi Vikki,
Watch this space ????
Thanks for getting in touch!
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
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] ????
KarenFriday 28th July 2017
Am going to try this recipe looks delicious ????
Emma TMonday 11th September 2017
Hi Karen,
Hope you enjoyed them!
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