Keto Upper Michigan Pasties

I’m not going to be terribly specific with the ingredient amounts used, given that I’m going basically on look and feel.   Honestly, having been on a keto diet for nearly a year now to reverse diabetes using the Virta program, I had thought that I’d never get to eat pasties again, one of my favorite local foods. However, my sister and I experimented and found a way to make a keto friendly pasty. Honestly, I actually like them better than regular pasties since I don’t have the G.I. upset from wheat.  The crazy thing is that these taste exactly like regular pasties. Regular pasties normally would have potatoes and rutabaga, but the cauliflower replaces that. The cauliflower also gives the slight cruciferous taste that the rutabaga would normally give.



~4 cups of mozzarella

Enough coconut flour to make the melted mozzarella non sticky

You may need to make a second batch of the dough for all the filling.


2 16 oz bags of cauliflower florets, thawed and diced

2-4 carrots, peeled and grated

Ground beef

1 medium Onion

Salt, pepper

Butter pats

Egg wash 

1 beaten egg for eggwashing the crust


I first mixed all of the filling ingredients together minus the butter. In addition to the listed ingredients, and I also ground up a bouillon cube and put some finely shredded cheddar inside…

Pasty filling

Then I melted the mozzarella in the microwave. You have to be careful not to let it be in there too long to where it gets crusty on the edges of the bowl, but it needs to be workable with the coconut flour. Be careful not to burn your hands. When I add the coconut flour, I added enough (approximately 2/3 of a cup), to make the mozzarella feel like bread dough when kneading in my hands.   You don’t want to add too much coconut flour or it will be hard to work with.

Then I separated the dough into slightly larger than golf ball sized balls. Then, as I was ready to work with them I would heat the ball up in the microwave for about 10 seconds to make the dough  easily workable.


I sprinkled a little coconut flour down on a cutting board, then used a rolling pin to roll the dough thin in a circular shape. 


After I was comfortable with the thickness of the dough, I put some of the prepared filling on half the circle with a butter pat or two on top the filling. I transferred it to a plate, folded the other half of the dough over the top of the filling, then put it in the microwave for 10 seconds to soften the dough again.

After taking it out of the microwave it is easy pinch the pasty closed (any time you feel like the dough is not easy to work with, just pop it in the microwave for a few seconds).


I repeated this process until all the filling was gone and had several pasties (it did require me to mix up a second batch of dough – I made 12 pasties with this filling). Next, I put the pasties on parchment paper on a cookie sheet and poked air holes in each pasty with a knife.


I then used an egg wash to brush the tops of each pasty. I tented aluminum foil over top to keep them from browning too quickly. I put them in the oven at 350° for 30 minutes.  I then took the foil off the top, then let them go for another 15 minutes.

There are a few things to keep in mind when making keto pasties.

  • When you tent the foil over the baking pasties, try to keep it from touching the pasties because it’ll tend to stick. In addition, if you wrap them in foil and freeze them, when you reheat them, make sure you unwrap the foil before heating for the same reason.
  • Remember, if you find the dough difficult to work with or not wanting to stick when you pinch the edges of the pasty, put it in the microwave for about 10 seconds. You can even do that when the filling is already on the dough.
  • The parchment paper is a necessity. Not only does it keep your pasties from sticking to the pan, but it gives the bottom a nice browned consistency.
  • There are a lot of ways to eat pasty, I usually like them with butter and (sugar free) ketchup. This is typical in the upper Peninsula of Michigan. It is also common to eat them with gravy.  My husband likes them with chow chow.  I will add a recipe for keto chow chow sometime soon.