- 20MINS
- 25MINS
- Serves 2
- 330KCAL
These Cheese and Onion Pasties are a slimming friendly treat whether you’re following a plan like Weight Watchers or calorie counting!
Also in these categories:
Easy Peasy 
- Gluten Free If using a GF wrap and Worcestershire sauce
- Vegetarian If using a veggie Worcestershire sauce
- Freezable
4
NutritionPer Serving
- Calories330
- Carbs31g
- Protein12g
- Fat3g
- Saturates2g
- Sugars3g
Your dishes
You’re amazing, look at the Cheese and Onion Pasties dishes you’ve made…
Emma, Sheffield
Lisa, Wolverhampton
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!
Hints & Tips
Below we added some of our communities most common hints and tips. We hope you find them useful.
Didn't have any wraps so swapped for sandwich thins.
Doubled the amount and filled 6 sandwich thins. Amazing for a quick lunch!
So yummy
This was so easy and quick to make 🙂 I used seeded wraps from Aldi and also added some chilli's because I like a little kick 🙂
Folding
Take care with the filling, putting it too close to the fold can make it tricky to seal. Also don’t over fill as this can make it tricky too.
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‘Very tasty and so easy to make especially doing the potatoes in microwave’
Lesley Conley
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!
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 Lightcategory.
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 theNHS 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;
Easy Peasy Easy Peasy Easy Peasy Easy PeasyHomemade Oven Chips
Chunky Chips
Creamy Mashed Potatoes
Savoury Rice
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!
- Gluten Free
- Vegetarian
- Freezable
- Prep Time
20 MINS
- Cook Time
25 MINS
- KCals 330
- Carbs 31G
- Serving
2 2
- Up
- Down
- Metric/Cups
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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
Metric - US Customary
We use a fan assisted oven for all of our recipes. Check outour oven temperature conversion guide.
Please do not screenshot this. Recipes are updated often
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
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