Pies are a popular, though rarely heart-healthy, comfort food. But with a few changes even those with heart disease can enjoy them, says Senior Dietitian Victoria Taylor.
Whether it’s chicken and leek pie or a pasty, traditional pastry treats are a popular choice. Sadly, they’re not great as a regular part of your diet.
An average individual meat pie provides around 450kcal, but the biggest problem is the 12g of saturated fat inside it – that’s more than half the daily guideline. If you have buttery mashed potato or chips on the side, the fat content of your meal is even higher.
It’s best to keep pies as an occasional treat. And if you cook them at home, a few simple changes will make them more heart-healthy.
Perfect pastry
The pastry in the traditional pie is usually the biggest issue for your heart health. A simple way to reduce this is to put pastry on top, but not underneath. This reduces saturated fat per portion by 40 per cent and calories by a quarter. If you make your own pastry, use an unsaturated fat spread rather than butter or lard. This can halve the saturated fat content of your pastry. Most spreads based on vegetable oils will be suitable, but don’t use a low-fat spread (less than 38 per cent fat or 38g fat per 100g) as the higher water content will leave you with tough pastry.
Even better, switch your pastry from shortcrust or puff to filo. This is the lowest-fat pastry by far, with 2.9g fat per 100g. This compares with 26.2g for puff or 31.4g for shortcrust. Filo is the lowest-calorie option too, and it’s easy to use. You can buy it fresh or frozen (defrost first if it’s frozen). Just scrunch up the sheets and place on top of the pie and it crisps up nicely. If you’re comfortable working with filo, you could use it for handheld pastries or samosas, either in a triangle or roll shape. Just make sure the ends are well tucked in so the filling doesn’t leak out.
- For a healthier alternative to sausage rolls, follow our recipe for pork and apple filo rolls(pictured below)
Did you know?
Many regions of Britain boast their own special pie:
- Melton Mowbray is the home of the pork pie.
- The Cornish stargazy pie has fish heads poking out.
- A squab pie originates from Gloucestershire and usually contains lamb or mutton.
Tasty toppings
Crumble toppings are common for sweet dishes but work for savoury pies too. To make your own, use unsaturated spread instead of butter, and try using a bit less of it to reduce the calories (crumble topping tends to be more flexible than pastry). Oats are a nice addition to sweet or savoury crumble toppings. For a savoury crumble, add dried herbs for extra flavour, and if you want to add cheese, choose a reduced-fat version – using a mature or full-flavoured cheese will mean you don’t need as much.
Sliced potatoes are another good savoury topping. Or try a cobbler, which has a sweet or savoury scone topping. Choose your recipe carefully – if it is high in butter you can usually swap for an unsaturated spread.
Mashed vegetables make a great pie topping. Use mashed potato or mix with other veg like parsnip, swede, carrot or cauliflower. These are as comforting and filling as a pastry pie, but with less fat. Mash your veg with milk and unsaturated spread, rather than butter. Do the same if you’re having mash as a side dish.
- Try our sweetpotato and callaloo (or spinach) pie.
- Check out ourpork and bean cobbleror try ourmango and pear cobbler
Did you know?
Banquets in the 16th and 17th centuries sometimes featured live animals or birds springing out or flying from a pie when it was cut.
Slimmer fillings
Your pie filling can have a makeover too. If you’re making a meat pie, use lean cuts or extra-lean mince and include plenty of veg. To make your meat go further, mix in tinned lentils or beans. Replacing some of the meat with pulses lowers the meal’s saturated fat content and adds protein and fibre.
If you are making a fruit pie, taste your fruit before adding sugar. Generally, the riper it is, the less you need. You can also add dried fruit to the filling to sweeten it without adding as much sugar. Ground cinnamon adds natural sweetness – it’s particularly good with apples, bananas, blackberries, peaches and pears.
- For a fruity dessert, try our apple and blackberry oat crumble(pictured below)
Did you know?
In the United States, savoury pies are almost unknown. Pies tend to have sweet fillings such as key lime, cherry, peach, pumpkin...or even sweet potatoes.
Sensible sides
Pies are high in energy, so keep an eye on your portion size, as you can consume a lot of calories in only a few mouthfuls. Eating it as part of a meal with vegetables on the side can make a smaller portion go further. Having a pie or pasty as a snack is not such a good idea – it is high in calories and you may still eat a normal meal later.
With sweet pies, skip ice cream or cream and go for custard made with low-fat milk (or low-fat no-added-sugar instant custard) or low-fat yoghurt (low-fat Greek yoghurt or skyr are the creamiest options).
Pies to try:
- Fisherman's pie
- Cottage pie
- Vegetarian shepherd's pie with champ topping
- For more healthy pie recipes, visit ourrecipe finder.
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Pies are a popular, though rarely heart-healthy, comfort food. But with a few changes even those with heart disease can enjoy them, says Senior Dietitian Victoria Taylor. Whether it's chicken and leek pie or a pasty, traditional pastry treats are a popular choice.
What is a healthy alternative to pies? ›
Try some of these popular alternatives: frittata or quiche with lean ham and vegetables or lean chicken and mushroom • filo pastry triangles with roast pumpkin and feta or spin ach and ricotta • cottage pie with lean mince and vegetables. Find out where your school buys its pies and pastries.
What is a good substitute for pastry in pies? ›
A layer of mashed vegetables works well, like in a shepherd's pie. Try kumara instead of mashed potato, or add carrots like in this golden shepherd's pie. Bread makes a good alternative to pastry when using a pie maker or muffin tins. You can also make pie crusts out of rice, or tortillas.
What makes pies unhealthy? ›
Why are pies unhealthy? It is true pies have fat in them and therefore we always recommend that pies should be consumed as part of a balanced diet. The fat is primarily found in the pastry and is a critical ingredient.
Is pumpkin pie good for your heart? ›
Pumpkin provides calcium, potassium, and magnesium, which can help keep your heartbeat regular and your blood pressure low. The fiber in pumpkin can also play a part in lowering blood pressure as well as cholesterol.
Are pies bad for cholesterol? ›
Sugary Foods and Desserts
The fruit has a lot of natural sugar, and this is the good sugar – but cakes, pies, cookies, and high-sugar candies can contribute to high levels of LDL cholesterol. Lowering your sugar intake will decrease the level of cholesterol in your bloodstream.
What is the unhealthiest pie? ›
Chocolate Pie: “This is primarily fat and sugar — no ifs, ands or buts about it,” Hunnes emphasizes. “This may set you back 500 or so calories per slice, and that's if you have chocolate pie without the side of chocolate ice cream (or what not).”
What is the healthiest pastry to eat? ›
Which pastry is healthier? Pastries made with whole wheat flour and minimal added sugar are the healthiest pastries. You can find whole wheat pastry dough options for both puff pastry and filo pastry, two of the most common pastry dough types.
What are the benefits of eating pies? ›
Good pie-brations are in the air as a health expert reveals eating a classic baked dish can make you happier and improve your mood. Pies are being named the literal food for thought, proven to stimulate senses and enhance feel-good chemicals in the brain including Serotonin, Dopamine, Endorphins and Oxytocin.
Sure, McDonald's apple pie is an indulgence, but it'll derail your diet less than most other McDonald's desserts. A baked apple pie has 240 calories, 16 grams of sugar, and 11 grams of fat. Compare that with a small chocolate shake, which has 530 calories, 74 grams of sugar, and 15 grams of fat.
Are pies junk food? ›
Ultra-processed foods are those that have undergone significant levels of processing, so that they don't resemble the raw ingredients they are made from. Ultra-processed foods include soft drinks, chips, chocolate, lollies, ice-cream, sugary cereals, pies, processed meats and fast foods.
What is it called when you bake a pie without filling? ›
Baking blind (sometimes called pre-baking) is the process of baking a pie crust or other pastry without the filling.
What is a good substitute for a tart shell? ›
What is a good substitute for a tart pan? If you don't mind the sides being slanted instead of straight, you can use a regular pie pan. You can use a round cake pan, press the pastry only part way up the sides, or to the proper depth for your tart.
Can a pie be a pie without pastry? ›
According to Matthew O'Callaghan, chairman of the British Pie Awards, being held on 22 April, a true pie has to have a filling completely enclosed in pastry. Anything not fitting this strict description is not eligible to enter.
What kind of pie is good for you? ›
Healthy Pie Tips:
Go for totally fruit-filled pies as opposed to those filled with higher-calorie ingredients like nuts and raisins. Choose pies with crust on the bottom only. Try these tips to lighten up your next pie. Try a galette (a.k.a. crostada), open-faced tart or turnovers made with lower calorie phyllo dough.
Is apple pie healthier than other pies? ›
The pumpkin pie wins on calories, saturated fat, protein and calcium. But the apple pie takes the cake when it comes to fiber, sugar (both total and added) and sodium.
Which pie is healthier pumpkin or sweet potato? ›
Pumpkin Pies
Using the right ingredients, you can make a mouthwatering pumpkin pie. Additionally, they contain less sugar and calories than sweet potato pie. This makes them an ideal choice for those who are looking for a low-calorie option.
Which is healthier, pecan pie or apple pie? ›
At around 300 calories per slice, pumpkin pie is a good bet for an indulgent dessert. It's a calorie bargain compared with other fall pies —apple pie weighs in at around 400 calories, and pecan pie at about 500 calories per slice. The type of crust used can make a big calorie difference.
