Greek · Authentic-ish Greek
Tyropita
265 kcal a serving, against 540 for the traditional version. That is 275 kcal off, or 51%, with 16.4g of protein. Serves 8. 75 minutes.
What the traditional version is
A dense block of salty feta cheese, frequently mixed with whole eggs, whole milk and hard yellow cheeses. It gets wrapped in 12 or more sheets of delicate filo pastry, with every single layer painted in melted butter before baking to a deep brown.
What changed, and what each change costs
Feta down to a mix of feta and light ricotta
Feta is brilliant but incredibly fatty. Cutting it back and bulking the filling with part-skimmed ricotta keeps the creaminess while pushing up the protein. Ricotta acts as a mild canvas, letting the smaller amount of feta do all the hard work for flavour.
What it costs you. You lose some of that aggressive tang that hits the back of your throat. The filling becomes softer, lacking the firm bite of a pure feta pie.
Whole eggs down to mostly egg whites
The egg sets the filling and stops it leaking. Swapping most of the whole eggs for egg whites maintains that vital structure and adds massive amounts of protein without bringing in the extra fat from the yolks.
What it costs you. The filling loses its rich yellow colour and a bit of the dense, custard-like texture the yolks usually provide. It slices slightly less cleanly.
150g of butter down to 20g of olive oil and milk
Brushing every sheet of pastry with butter guarantees a crisp pie, but it floods the dish with fat. I use fewer sheets of filo and brush them with a thin mixture of olive oil and semi-skimmed milk.
What it costs you. You end up with a bit more brittle. The version that's a dripping, ultra-flaky masterpiece is still out there and still better. The pastry can dry out if you don't watch the oven carefully, and you miss the distinct taste of roasted butter.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 540 | 265 |
| Protein | 22g | 16.4g |
| Fat | 40.4g | 15.6g |
| Saturated fat | 24.7g | 8.2g |
| Carbohydrate | 22g | 14.4g |
| Protein per 100 kcal | 4.1g | 6.2g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Greek prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, milk, eggs.
The method is in the book
I am perfectly happy with this compromise. You still get the satisfying shatter of crisp filo pastry on top and the unmistakable punch of feta cheese inside. The ricotta makes the thick filling wonderfully light, and you can comfortably eat a massive slice without ruining your afternoon.
The quantities and the method for this dish are in Authentic-ish Greek, along with 56 more. Buy the paperback