Pastel
Lanches e salgados • Brasil
Sobre Pastel
A thin crispy deep-fried pastry parcel filled with meat, cheese or hearts of palm — the classic weekend-market and feira snack, washed down with sugarcane juice.
How to Make Pastel (Traditional & Healthy Version)
Pastel is a beloved Brazilian snack, famous for its crispy, golden crust and savory fillings. Originating from the bustling street markets of São Paulo, Pastel has become an icon of Brazilian fast food culture, enjoyed across the country at fairs, beaches, and cafés. Its light, flaky pastry encasing a flavorful meat or cheese filling offers a delightful contrast of textures and tastes, making it both satisfying and irresistible. In Brazil, Pastel is more than just a snack—it is a social ritual. Families gather around market stalls, sharing pastéis and fresh sugarcane juice. This health-conscious recipe brings you the authentic taste of Brazil while focusing on balanced nutrition, making it ideal for calorie tracking. With lean ground beef, whole wheat flour, and minimal oil, this version delivers the same delicious experience with fewer calories and added nutrients. Whether you’re new to Brazilian cuisine or a seasoned fan, Pastel is a must-try for anyone seeking a vibrant, flavorful, and healthy snack.
Ingredients(for 2 medium pastéis (approx. 100g each))
- 1 cup Whole wheat flour (Farinha de trigo integral)
- 100g Lean ground beef (Carne moída)
- 1/4 cup, finely chopped Onion (Cebola)
- 1 Egg (Ovo)
- 1/4 cup, grated Low-fat mozzarella cheese (Queijo mussarela light) - optional
- 1 tbsp Olive oil (Azeite)
- 1/4 cup Water (Água)
- 1/2 tsp Baking powder (Fermento em pó)
- 1/2 tsp Salt (Sal)
- 1/4 tsp Black pepper (Pimenta-do-reino)
Instructions
- 1
Prepare the dough by mixing whole wheat flour, baking powder, salt, and water in a bowl. Knead until smooth and elastic.
5 minutes
Let the dough rest for 10 minutes for easier rolling.
- 2
Heat olive oil in a skillet. Add onions and sauté until translucent. Add ground beef, salt, and pepper. Cook until beef is browned.
7 minutes
Drain excess fat for a leaner filling.
- 3
Remove beef from heat. Mix in grated cheese and a beaten egg for binding. Allow mixture to cool slightly.
3 minutes
Cheese is optional for lower calories.
- 4
Roll dough thin on a lightly floured surface. Cut into rectangles (about 10x12cm).
3 minutes
Thin dough ensures maximum crispiness.
Why This Dish is Healthy
Choosing baked Pastel over fried versions significantly reduces unhealthy fats and calories. Whole wheat flour offers complex carbohydrates and fiber, supporting sustained energy and better blood sugar control. Lean beef and low-fat cheese ensure this snack is high in protein, perfect for muscle maintenance and appetite regulation. By limiting oil and using nutrient-rich ingredients, this Pastel is a smart choice for health-conscious eaters.
This Pastel recipe offers a balanced macronutrient profile with 270 calories per serving, 6g protein, 32g carbohydrates, and 13g fat. Using whole wheat flour boosts fiber content, aiding digestion and promoting satiety. Lean ground beef provides essential iron and B vitamins, while olive oil contributes healthy monounsaturated fats. Low-fat cheese adds calcium and protein without excess saturated fat, making this snack both nutritious and satisfying.
Pro Tips
- 💡Tip 1: Rest dough for 10 minutes to improve elasticity.
- 💡Tip 2: Seal edges well to prevent filling from leaking.
- 💡Tip 3: Bake on a wire rack for extra crispness.
Storage & Serving
Store baked Pastel in an airtight container in the refrigerator for up to 2 days. Reheat in oven or air fryer for best crispiness. Avoid microwaving to preserve texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 270.0 kcal |
| Protein | 6.0 g |
| Carbohydrates | 32.0 g |
| Total Fat | 13.0 g |
| Fiber | 2.0 g |
