Nothing beats the satisfaction of biting into a warm, flaky pasty. This recipe combines lean ground beef and a medley of colorful vegetables for a nutritious, gym-friendly version of this classic comfort food. Perfect for meal prep, these pasties are packed with protein, fiber, and just enough healthy carbs to fuel your workouts.
From Grandma’s Kitchen to Gym Meal Prep Goals
Growing up, pasties were a staple at family gatherings, especially when the weather turned chilly. My grandmother, a feisty woman who could bake a pie with one hand and scold you for sneaking a bite with the other, made these hearty parcels for every occasion. She’d always say, “A good pasty isn’t just a meal; it’s a hug wrapped in pastry.” And boy, was she right.
Fast forward to today, and while I’ve swapped out a few ingredients to fit my health-conscious gym routine, the essence of her recipe remains the same—comforting, satisfying, and undeniably delicious. I remember watching her carefully crimp the edges of the dough, teaching me the art of “keeping the good stuff inside.” That sentiment feels symbolic now: a reminder to hold onto the good things in life, like family recipes and cherished memories.
This recipe is my way of blending tradition with modern health goals. By using lean beef and packing in colorful veggies, I’ve created a meal that not only fuels workouts but also feels like a warm nod to my past. Every time I bite into one of these pasties, I’m reminded of grandma’s kitchen and the love she folded into each dish. Now, I hope to share that same love with you.
So, whether you’re meal-prepping for a busy week or just craving a taste of something homey and nostalgic, these beef and vegetable pasties are here to bring a little warmth and joy into your day—just like grandma would.
Why You’ll Love These Beef & Vegetable Pasties
High Protein: Thanks to lean beef, these pasties are ideal for muscle repair and growth.
Veggie-Packed: A rainbow of vegetables adds vitamins and fiber, keeping you full longer.
Meal Prep Heaven: Make them ahead and reheat for a quick post-workout meal or lunch.
Freezer Friendly: Cook once, eat twice (or thrice)!
Healthy Beef & Vegetable Pasties
6
servings30
minutes30
minutes310
kcalEssential Ingredients
Lean Ground Beef: High in protein and low in fat.
Vegetables: Choose carrots, peas, potatoes, and onions for a traditional flavor.
Whole-Wheat Pastry Dough: A healthier twist for added fiber.
Spices & Seasoning: Salt, pepper, garlic powder, and a touch of thyme.
Ingredients List
- For the Filling:
1 lb (450g) lean ground beef
1 medium onion, finely diced
1 cup diced potatoes (skin-on for extra fiber)
1/2 cup diced carrots
1/2 cup frozen peas
1 garlic clove, minced
1 tsp thyme
1/2 tsp salt
1/4 tsp black pepper
1 tbsp olive oil
- For the Dough:
2 cups whole-wheat flour
1/2 cup cold butter (cubed)
1/4 cup cold water
1/4 tsp salt
- Egg Wash (optional):
1 egg, beaten
Step-by-Step Instructions
- Make the Dough
In a large bowl, mix the flour and salt.
Add cold butter and rub it into the flour until it resembles breadcrumbs.
Gradually add cold water, mixing until a dough forms. Wrap in cling film and refrigerate for 30 minutes. - Prepare the Filling
Heat olive oil in a skillet over medium heat. Sauté the onions and garlic until translucent.
Add ground beef, cooking until browned.
Stir in potatoes, carrots, and thyme. Cook for 5 minutes.
Add peas, salt, and pepper. Simmer for another 5 minutes. Remove from heat and let cool. - Assemble the Pasties
Preheat your oven to 375°F (190°C).
Roll out the dough on a floured surface and cut into 6-8 circles (approximately 6 inches each).
Place a spoonful of filling on one half of each circle. Fold the other half over and seal the edges by pressing with a fork.
Brush with egg wash for a golden crust (optional). - Bake
Place the pasties on a parchment-lined baking sheet.
Bake for 25-30 minutes or until golden brown.
Nutrition Information (Per Pasty)
- Calories: 310
- Protein: 18g
- Carbs: 26g
- Fat: 14g
The Finishing Touch
Serve warm, garnished with fresh parsley or a side of low-fat Greek yogurt mixed with a hint of lemon juice for dipping. These pasties are even better when paired with a crisp green salad.
Tips for Success
- Keep It Cool: Ensure the butter and water for the dough are cold to achieve a flaky crust.
- Don’t Overfill: Avoid overloading your pasties to prevent leakage while baking.
- Reheat Like a Pro: Reheat in an oven or air fryer for a crisp exterior instead of a microwave.
Save, Share, and Savor!
Try these pasties today and let us know your favorite vegetable combinations! Don’t forget to save this recipe for meal prep ideas and share it with your gym buddies. These are the kind of carbs you’ll want to keep coming back to! 🥟
