Puff pastry usually spells disaster for your diet, but it doesn’t have to. With the right ingredients, you can turn a would-be liability into a delicious asset!

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  • Preparation Time

    30 minutes

  • Difficulty Rating


  • Serves



  1. 2 cups / 240 g flour
  2. SWG*, whole wheat, or spelt can be used alone
  3. Gluten-free flours in a whole grain premix or the following combination:
    • ½ cup / 60 g quinoa flour
    • + ½ cup / 60 g potato starch or buckwheat flour
    • + ½ cup / 60 g tapioca or sorghum flour
    • + ½ cup / 60 g blanched almond flour
  4. ½ tsp. / 3 g salt
  5. ⅓ cup / 80 ml oil (olive, canola, hazelnut, almond, chia seed, flaxseed, macadamia) or grass-fed butter or vegan spread (best for gluten-free)
  6. ½ cup. / 120 ml ice-cold water


  1. In a large bowl, mix together the flour and salt. Pour in the water and oil or butter.
  2. Using a fork, mix all ingredients together.
  3. When the mixture starts to form a solid mass, finish incorporating the flour by kneading gently and minimally, keeping the dough sticky, rough, and light.
  4. Form the dough into a ball, kneading as little as possible.
  5. Flatten the ball slightly, then cut a cross halfway through the dough. Wrap the dough in wax paper.
  6. Refrigerate for at least ½ hour. Keep refrigerated until used.
  7. To make a puff pastry sheet, place the chilled dough between two sheets of wax paper, and roll out with a floured rolling pin until it reaches the desired thickness (commonly used thicknesses range from ⅛-¼ inch / 3-6 mm).

1 sheet ⅛ inch / 3 mm thick X 12 square inches / 30 square cm

* SWG = sprouted whole grain

** Serving size will vary according to the recipe for which the puff pastry is used.

Serving Size**: ֲ4 square inches / 10 square cm

Exchanges per Serving: ¾ Carb, 0 Protein, 1 Fat

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Comments 57

  1. Hi, Deepa, and welcome. You can still eat those foods, but in more fitting portions. If you use the Menu Planner application, you can select those foods and see how menus are generated to fit your nutritional needs so that you can manage your weight.

  2. Hi, I am new to the trim down club. I belongs to Asian family, where we usually eat rice, chapaties ( nana bread) in each meal. What will be the alternative for carbs I can use in my meals so I can feel full. I do not have sweet tooth, but loves fruits and curries. I feel that curries are my main cause of weight gain.

  3. Hi, JeanneRoss, and welcome! You absolutely can have those simple menus. I suggest you use the full Menu Planner application (in “Apps” above), wherein you can select the foods you want for each meal. It comes with a tutorial, if you need it.

  4. Hi, I am new today. I am muddeling thru setting up menus etc.. One question. Can we not just have some simple breakfasts menus like Bacon, eggs and toast and a fruit? and when in a rush make sandwiches for lunch with the approved breads of course. ??

  5. Hi, Karen. This exact type thing is generally made in recipes, but you can “fake” it by buying whole grain fillo/phyllo dough and bunching together a few at a time. Whole Foods Market carries this, and there is one in Vauxhall.

  6. Hi, 31221944jc. Any recipe that combines carbohydrates and protein will do, such as a chicken and pasta or rice dish. Examples include:
    Soba & Edamame (https://www.trimdownclub.com/recipe/soba-edamame/)
    Cheap & Flexible Lentil Stew (https://www.trimdownclub.com/recipe/cheap-flexible-lentil-stew-by-erin/)
    Chickpea Cassoulet (https://www.trimdownclub.com/recipe/chickpea-cassoulet-with-roasted-vegetables/)
    Lemon Chicken with Celeriac-Swede Puree (https://www.trimdownclub.com/recipe/lemon-chicken-with-celeriac-swede-puree/)
    Chicken Barley Casserole (https://www.trimdownclub.com/recipe/chicken-barley-casserole/)
    Cheesy Spinach Brown Rice Pasta Layer Bake (https://www.trimdownclub.com/recipe/cheesy-spinach-brown-rice-pasta-layer-bake/)
    There are many more like this, but hopefully you got the idea 🙂

  7. Would prefer another substitute for the pizza for dinner – Chicken Quinoa Pot Pie sounds like a lot of trouble to do and find ingredients. This recipe will not work for me or my family. We do not eat pizza either as is suggested in week one or substitute the pizza Pot Pie. Suggestions??

  8. Could you please tell me where can I get this swg flour or the rest of these flours at? Do they sell them in a regular grocery store like the Acme or shop rite I’m from Philadelphia and haven’t seen anything in these categories Thanks

  9. Hi, 6733hbr. The foods discussed in the video are the most common types of popular foods considered healthy, which have fallen victim to loopholes in production and advertising laws. We encourage you to eat the best versions – i.e. organic soy (ideally fermented or sprouted) and 100% whole grain (that “100%” is an important legal term with NO loopholes) – instead of just giving up what you may really like. Also important, the “five foods” mentioned by the narrator are just examples of many cases , and we hope you can upgrade to whole foods that are as unprocessed and unrefined as possible as you go through this program (not all at once of course, just whatever works for you and at your pace).

  10. Hi, MaDorf. Gluten is a key protein required for dough to bend and stretch while maintaining structure, and unfortunately, it is rather unique in this regard. Therefore, gluten-free flours need to complement one another to make up for the lack of those properties.

  11. To make this pastry puff, it’s technique– as well as ingredients. I made it today and it behaved beautifully. I used SMG flour, butter and water. Then I used good processor to cut in the butter and flour to pea sized bits. I then folded in the water and refrigerated for 30 min. Then I rolled it and folded it three times. And repeated that process twice with 30 min in the fridge between. That’s what makes any puff pastry puff– you need layers and layers or butter(or oil) in the layers. Worked great! Nice recipe.

  12. I am confused about the flours listed in the recipe. Is the Gluten-free flours(quinoa, potato starch, tapioca, and blanced almond flours) to be used in place of the 1 3/4 c. of SWG, whole wheat, or spelt, or in addition to it? This is my first time making it, and don’t want to mess up. I have ordered online for the gluten-free flours to try them. If there is a choice, do your prefer the gluten-free flours?
    Thank you,

  13. Hi, twelvepackers. SWG stands for sprouted whole grain. While it is usually inclusive of wheat and spelt, sprouted rice is also available.
    Independent of SWG flour, see above under “Gluten-free flours” – that mixture of flours is a substitute for the SWG.

  14. The dough is intended for use in other recipes in the Trim Down Club collection (where it says to use it).
    Nikki0630, it is best to use a combination of flours unless you are using a wheat-related flour (such as SWG or spelt). The best gluten-free combination is quinoa and buckwheat. We will look into modifying the recipe.

  15. I think i did something wrong… i put all the ingredients together the way the recipie says but it came out very crumbly and i couldnt roll it into a sheet. I was trying to make a quiche and i needed a crust so i just smushed the crumbs together in the pie plate but the recipie says kneed as little as possible and roll it into a ball and that ws very difficult. Am i supposed to use all those types of flour or just pick one? i dont know where i went wrong or if this is just the consistency it is. I used only Quinoa flour. HELP!

  16. This is just the recipe to make the dough guys… this flour is made with the ” quinoa, spelt, rice, buckwheat” and the temp will be call on the recipe that you will be using the puff pastry in 🙂

  17. Lastingjoy – cooking time will be stated in whichever recipe you are using which calls for puff pastry – the “recipe” above is not a dish in itself, but a part of many other recipes. Perhaps Ossie will clarify this.

  18. I’m ready to get started making my own breads. This recipe looks great too. But, do you roll this out to a rectangle shape, then cut it into 12 long strips. Then how long do you bake it for and at what temp.

  19. Red Mill (SWG) Sprouted Whole Grain flour(s) are available locally at SPROUTS, WHOLE FOODS, PEOPLES-CO-OP and JIMBO’s NATURALLY….

    I’m excited to try this recipe! How does it ‘puff’ since there is not yeast or baking powder used? is the the coldness from the fridge?

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