Delicious Homemade Pasties (Low FODMAP Option)

Makes 5 Pasties

Gluten Free Low FODMAP Option Available

Pastie 2
Pastie 1

Ingredients: 5 Sheets Pre-Prepared Gluten Free Puff Pastry Sheets, thawed 500g lean beef mince 1 Large Carrot, peeled & cut into small ½ cm cubes 1 Large Potato, peeled & cut into small ½ cm cubes 1 cup Frozen Peas ¼ cup Continental Parsley, rinsed and chopped 1-2 Spring Onion Stalks, rinsed and thinly sliced Extra Virgin Olive Oil 2 cups Gluten Free Beef Stock 2-3 tbsp Gluten Free Corn Flour 1 egg Salt and Pepper to Taste


  1. In a large saucepan place oil, parsley and spring onion. Cook until softened.

  2. Add beef mince and cook until browned. Use a wooden spoon to break it up into small pieces.

  3. Add cut carrot, potato and frozen peas. Stir well to combine.

  4. Add beef stock and cook until vegetables are tender. Add salt and pepper to taste.

  5. In a small bowl add corn flour and mix with water to form a paste. Add to mince and vegetable mixture and stir well until combined and until it forms a thick gravy like consistency. If it is still a bit watery simply add some extra corn flour.

  6. Turn saucepan off and allow to cool slightly.

  7. Pre-heat oven to 220 degrees Celsius.

  8. Once cooled, place ¼ of the mixture onto one half of each puff pastry sheet, allow 1.5 cm around the outside edges.

  9. Wet your fingers and use them to wet the outside edges of your pastry.

  10. Fold puff pastry sheet in half and use a fork to press the edges together to encase your filling.

  11. Place on a tray lined with baking paper.

  12. In a bowl beat egg well and use a pastry brush or your fingers to brush or coat the top of your pasties with the egg as a glaze.

  13. Place in oven and bake for 20-30 minutes or until golden brown.

  14. Serve & Enjoy!


  1. Serve these delicious pasties with mashed potato and steamed vegetables of your choice.

  2. To make your pasties low FODMAP, use the green parts only of the spring onion, a low FODMAP beef stock and replace the peas with green beans cut into 1cm pieces.

  3. This dish is also moderate in natural food chemicals for those that are sensitive to these.


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