Healthy Nigerian Meatpie Recipe
I am sure you have noticed that I always present wholewheat version of popular Nigerian snacks, small chops and baked goods as healthier alternatives. Even though most “small chops” are typically unhealthy, they can be enjoyed in moderation. Making small changes like switching from white to wholewheat flour and baking instead of deep frying makes a huge difference to the nutritional validity of the food.
Making use of Whole-Wheat instead of white grains in your diet helps you reap great nutritional benefit without sacrificing the foods you love. Whole-wheat flour is simply flour that contains the nutrient-rich germ and the fiber-rich bran.
When choosing healthy flour, make sure you select “Whole-wheat” not just “Wheat-Flour”. My personal favorite is “White whole-wheat flour”, they are equally as nutritious as brown whole-wheat flour but have better flavor reminiscent of white flour. This variety of flour is made from red wheat, an albino variety of wheat which has a sweeter, milder flavor but contains the same nutritional benefit as the darker variety.
Here are some basic health facts about whole wheat flour:
Fiber Content: 1/2 cup of white flour contains 1.3 grams of fiber, while an equal serving of whole-wheat flour contains 6.4 grams. Dietary fiber has numerous health benefits. it prevents constipation, lowers blood cholesterol and might help with weight loss.
Blood Sugar: High glycemic index (GI) foods like white flour lead to rapid blood sugar spikes and subsequent crashes that leave you hungry and irritable shortly after eating. Low GI foods like whole wheat absorb more slowly to prevent blood sugar spikes and crashes, so you’re satisfied for longer after your meal.
Vitamin Content: Whole-wheat flour contains several vitamins, including folate, riboflavin and vitamins B-1, B-3 and B-5.
Do try this simple modification to your Meatpie, puff puff, buns, chinchin etc. This meatpie recipe as presented will make 13-18 large – medium pies.
Wholewheat Nigerian Meat pie
Ingredients
- 4 1/2 cups White Whole-Wheat flour (576g)
- 1 Table Spoon Baking powder
- A pinch salt
- 1 teaspoon sugar (optional)
- Cold Baking Margarine – (200 g)
- Cold Butter – (150 g)
- 1 egg
- 2/3 – 1 cup ice cold water*
- 1 more egg (for finishing)
- *The amount of water required is not an exact science, watch the dough. You do not want a sticky dough.
Instructions
- In a large bowl combine the flour, baking power, sugar and salt. Mix thoroughly
- Cube the margarine and butter. add into the dry ingredients. with your hands (dough binder or food processor) mix the ingredients until well incorporated
- Add egg into dough. A little at a time, add in the water as you knead the dough. Stop as soon as dough is formed and a tiny bit sticky. Set the dough in the fridge for about 30 minutes
- Add some flour to a smooth surface, using a rolling pin, flatten the dough to half inch thickness. using a circular cookie cutter or a round bowl, cut the dough into circles
- Preheat the oven to 350F
- Line an oven tray with parchment or foil. Set aside
- Place about 1 tablespoon or more of filling into center of the circle; fold dough over filling to enclose, forming a half-moon shape
- Press edges together to seal, and crimp edges decoratively using the back of a fork. Transfer to a parchment or foil paper-lined baking sheet
- Repeat previous steps with remaining dough and filling
- Whisk egg and brush the egg wash over the formed pies
- Bake until edges are lightly golden, 20-25 minutes
Hi Ronke. Please what’s the difference between cold baking margarine and cold butter? Can they be gotten at Superstore? Can one be substituted for the other?
https://www.thekitchn.com/whats-the-difference-between-butter-and-margarine-223410 here you go. They are not interchangeable in all recipes.
Hello Ronke,
Please where can i get whole-wheat bread to buy? I find that most of the ones in stores are not exactly whole whear
hi! where do you live?
Where can we purchase wheat flour for bakery usage in large quantity?
Hi Ronke.. How can pies be stored
In the freezer. reheat in the oven as needed.
Can I place an order of the whole wheat meat pie? Do you have an outlet or restaurant?
Hi!! Three things- (1) perhaps I am missing something, but where is the part of the recipe dealing with the meat filling? I can’t seem to find it. :-) (2) I live in a crunchy-granola town and I am interested in making a gluten free option for these for friends. I would like to use oat flour. Any ideas on how to adjust the recipe so that the pastry does not fall apart? (3) Why both margarine and butter? Can I use vegan butter option for both? I fear that when I am done, it will no longer be Nigerian, sha!!
Hi!
1) There is a link to the meatpie filling above the first picture
2) I am not sure, I have never tried it
3) Butter gives a better taste and margarine lends to the texture. never used vegan butter.
Tnks so much for this recipes dear
You are welcome
This looks great would definitely try it this weekend. Trying soo hard to loose weight journey. This is a good twist… Welldone
Let me know how it turns out.
I am so glad i found dis website…. Tnx to d admin
:) you’re welcome
Hi, How many cups of butter would you suggest to use for this?
2/3 cups = 150g of butter
Made this last night for my Nigerian boyfriend and he adored it! I loved the whole wheat twist, but it does come out thick. Any tips on how to make the dough thin, without flaking too much? This was my first time making anything like this, so any advice would be appreciated!
my only suggestion would be to add a little more water into the dough. I am not an expert baker by any means..lol.
Can’t believe I just found you,you are the new bae,I’m going to be an ardent student and follower. Doing my happy dance
Awwww… welcome!!!
I’d totally eat this off my screen if was possible, looks yummy!
tastes even better :)
Thank you I really apperciate, what your website has to offer.
You are most welcome
Just made dis but wondering how many calories is in one meatpie…and i did not use the sugar and magarine
I am glad I found your blog!!! Will try this soon.
Great! do come back and let us know how it turns out.
Hi Ladies,
Just discovered a new found love for baking and of cos i restricted it to healthy baking. U can get whole wheat flour in Mega Plaza- on the island, Goodies stores on both d island and mainland and Osata on Opebi. I hope u find this useful.
Also can i replace the margarine with Canola oil? I just believe the margarine kills d healthy in it.
All thanks go to Ronke. My passion for baking is growing.
HO WOW.. I am not a baker myself but yeiiiii!!
This is the best pie ever. Couldn’t sleep so I kept myself busy baking, no regrets at all and I would never go back to normal flour. To crown it all,my home smells heavenly. Thanx Ronke, U ROCK
yeiiii!! thanks for the awesome feedback.
Hello Ijeoma.
I have been absolutely tormented by the thought of eating meating pie, yet I do not want to indulge cause of the use o all purpose flour that the bakers would normally use.
My question is: is wheat flour the same type that we here in Nigeria (hoping you live in Niaja) use in making Solid? Like the Honewell wheat flour and co.
PLEASEEEEEE HELP THIS CRAVING!!!!
Ho DEAR! I just checked out the honeywell website, I am unable to find an ingredient list for the product mentioned. unfortunately I am unfamiliar with the brand. But if the ingredient list just says whole wheat and it’s in a fine powder form then it should be the same.
Yayyy!!! or not. :( I will go and check it out then.
Thank you so much!
Lucia, m so sorry but m not in Nigeria so I can’t really answer you but you can ask the seller
Nice one will definitely make dis but pls do u know where can one buy whole wheat flour in abuja nigeria
sure, do let us know how it turns out. I will ask around about Abuja
Pls do you have like a training session and pls where are you located.
Please o, is whole wheat grain the same as the type used for solid? Like the Dangote brand of wheat, can it be used for this recipe?
Unfortunately I am not familiar with the Dangote brand. Whole wheat flour looks just like white flour but it’s brown -ish and less fine.
Pls can u help with the fillings too.
We used thesame filling recipe we have here : https://www.9jafoodie.com/nigerian-meat-pie-recipe/
No filling recipe?
I just made this, I used wheat flour and plain flour because that’s all I had at home. Looking good and can’t wait to eat it! thank you for all your excellent posts :)
Please please do let me know how it turns out. You can also share photos with me on insta
Lovely.
Can I grind rolled oats and use instead? I have searched and searched for whole wheat flour in the Lagos Ibadan axis to no avail.
I will substitute the butter/ margarine combo with olive or canola oil in moderation and not add egg into the mix.
I haven’t tried rolled oat powder, I am not sure how it will work. You can always make a small batch and see how it turns out (and please let me know). Olive and canola sounds like a great combination. I will encourage you to add in the egg, it helps to properly bind the dough.
Omg!! For long I have been looking for a healthier version of meat pie. Def making this over the weekend.
Yeiii!! do let us know how it turns out
Hearty and delicious! Welldone :)
Thanks!!
Pls where can I get whole wheat flour to buy in lagos
I will check the big supermarkets like shoprite and goodies
Babes will d normal whole wheat grain suffice? I always have my wheat blended and stored at home. Can I use some of that? Or does it have to be dis specification? Also u didn’t include d meat sauce to be incorporated. This meat pie is dope! Makes sense die.
Normal whole wheat flour will do. There is a link to the meat sauce at the top of the post. Do let me know how it turns out.
looks yummy. i am concerned about the amount of fat/butter/margarine though. Maybe reduce the fat or use a healthier alternative
I understand your point, however I am a big proponent of reasonable modifications. There is no merit to creating a recipe that tastes bland or that the average person will not be able to eat. When it comes to healthy eating, it’s not always about cutting out things, it’s about making small changes.
By modifying the recipe as is, we have introduced a higher level of fiber and reduced saturated fat levels with margarine/butter combo .
The recipe has suggestion for further healthier modifications.
I am soooo with you! I totally agree. I tell people that I believe in “eating what you want (enjoy) but in smaller portions, modify recipes and do regular exercises.
* Swap palm oil for olive oil.
* Replace sugar with honey or sweeteners.
* Reduce your carb portions and add more vegetables.
The list goes on…
Ain’t no fun in eating bland foods.
Indeed!
Very good response!
:)
Wonderful! All day I’ve been besieged with thoughts of meatpies. When i remembered i didn’t workout today i started binding and casting the spirit of long throat. Maybe i can have some this weekend with this modification. Where can one get this white whole wheat flour though? I stay on the island (lagos). Thanks
It’s a sign!! lol. I will ask around about where to buy. I am guessing the major supermarkets should have it in the baking isle though.
I want! *sad face *
Make some :D