🥟 HEALTHY SFIHA RECIPE – FIT VERSION | LOW CALORIE MIDDLE EASTERN MEAT PIES 🥟
Learn how to make delicious, guilt-free sfihas (Lebanese meat pies) that are perfect for your fitness goals! This healthy version has 40% fewer calories than traditional sfihas but tastes just as amazing!
⏰ TIMESTAMPS:
0:00 – Hook & Introduction
0:45 – Why This Recipe is Healthier
1:30 – Ingredients You’ll Need
2:15 – Making the Fit Dough (High Protein!)
4:00 – Preparing the Lean Meat Filling
6:30 – Shaping & Assembling the Sfihas
8:45 – Baking to Perfection
10:00 – Nutritional Information Breakdown
11:15 – Serving Suggestions & Storage Tips
12:00 – Call to Action
🥖 FIT DOUGH INGREDIENTS:
– 2 cups whole wheat flour (or half white, half whole wheat)
– 1 cup plain Greek yogurt (high protein!)
– 1 teaspoon instant yeast
– 1 tablespoon olive oil
– 1 teaspoon honey
– 1/2 teaspoon salt
– 1/4 cup warm water
🥩 LEAN MEAT FILLING:
– 1 lb (450g) lean ground beef (93% lean) or ground turkey
– 1 large onion, finely chopped
– 2 tomatoes, diced small
– 2 tablespoons tomato paste
– 1 tablespoon pomegranate molasses (authentic flavor!)
– 1 teaspoon seven spices (baharat) or allspice
– 1/2 teaspoon cumin
– 1/4 teaspoon cinnamon
– Salt and black pepper to taste
– Fresh parsley, chopped
– Optional: 1 tablespoon pine nuts per sfiha
📊 NUTRITIONAL INFORMATION (per sfiha):
✅ Calories: 165 (vs 280 traditional)
✅ Protein: 14g (high protein from Greek yogurt & lean meat!)
✅ Carbs: 18g (whole wheat = more fiber)
✅ Fat: 5g (lean meat = less fat)
✅ Fiber: 3g
✅ Sugar: 2g
🔥 WHAT MAKES THIS VERSION “FIT”:
✅ Greek yogurt in dough = 2x more protein than regular dough
✅ Lean ground beef (93%) or turkey = 60% less fat
✅ Whole wheat flour = more fiber & nutrients
✅ Baked, not fried = zero trans fats
✅ Portion-controlled = perfect for meal prep
✅ No added oils in filling = cleaner ingredients
✅ Natural seasonings = no MSG or artificial flavors
💪 PERFECT FOR:
– Meal prep Sundays (freezes beautifully!)
– Post-workout meals (high protein!)
– Healthy lunch boxes
– Party appetizers that are actually healthy
– Anyone craving Middle Eastern food on a diet
– Fitness enthusiasts who love flavor
– Clean eating lifestyle
👨🍳 PRO TIPS FROM THIS VIDEO:
– Using Greek yogurt makes the dough incredibly soft and protein-rich
– Don’t overwork the dough – it makes sfihas tough
– Drain excess liquid from meat filling to prevent soggy bottoms
– Freeze unbaked for fresh sfihas anytime
– Reheat in air fryer for crispy results
– Make double batch – they disappear fast!
🌟 HEALTH BENEFITS:
– High in protein for muscle building and satiety
– Whole wheat provides sustained energy
– Lean meat = less saturated fat, better for heart health
– Onions and tomatoes add vitamins and antioxidants
– Spices have anti-inflammatory properties
– Greek yogurt supports gut health with probiotics
🍽️ SERVING SUGGESTIONS:
Serve with:
– Fresh cucumber and tomato salad
– Tahini yogurt sauce (recipe on my channel!)
– Pickled vegetables
– Fresh mint tea
– Side of tabbouleh salad
– Hummus for dipping
📦 STORAGE INSTRUCTIONS:
– Room temperature: 2 days in airtight container
– Refrigerator: Up to 5 days
– Freezer: Up to 3 months (unbaked or baked)
– Reheat: Oven 350°F for 10 min OR air fryer 5 min
🎯 MEAL PREP HACK:
Make 20-30 sfihas on Sunday:
– Eat 4-6 fresh this week
– Freeze the rest individually
– Grab 2-3 for quick lunches
– Reheat in minutes
– Never skip meals again!
🔄 VARIATIONS YOU CAN TRY:
– Chicken sfiha: Use lean ground chicken
– Vegetarian: Replace meat with lentils & mushrooms
– Cheese sfiha: Use low-fat cheese & spinach
– Spicy version: Add jalapeños or hot sauce
– Pizza style: Use tomato sauce & mozzarella
❓ FREQUENTLY ASKED QUESTIONS:
Q: Can I use regular yogurt instead of Greek?
A: Greek yogurt is better for protein, but regular works – just strain it first!
Q: What if I can’t find pomegranate molasses?
A: Mix 1 tbsp lemon juice + 1 tsp honey as substitute
Q: Can I make this gluten-free?
A: Yes! Use gluten-free flour blend, add 1 tsp xanthan gum
Q: How do I know when they’re done?
A: Edges should be golden brown, bottom should be firm
Q: Can I air fry these?
A: Absolutely! 360°F for 12-15 minutes, check halfway
🔔 DON’T FORGET TO:
✅ SUBSCRIBE for more healthy international recipes
✅ LIKE if you love Middle Eastern food
✅ COMMENT which recipe I should make fit next
✅ SHARE with friends who miss eating sfihas on their diet
✅ SAVE for your next meal prep day
💭 WHAT PEOPLE ARE SAYING:
“I can’t believe these are healthy! Taste exactly like my grandma’s!” – Sarah M.
“Best meal prep recipe ever! My family asks for these weekly!” – Ahmed K.
“Finally, a sfiha I can eat guilt-free on my fitness journey!” – Lisa R.
What if I told you that you can eat your favorite Middle Eastern meat pies and still lose weight? These Fitz fas have only 165 calories each compared to 280 in traditional ones. Stay until the end. I’m showing you the secret ingredient that doubles the protein. Hey everyone, today I’m making healthy spihas, also called Lebanese meat pies or lambia gene. If you’ve never had sviah before, imagine a perfect combination of savory meat on soft, pillowy dough that’s been seasoned with the most incredible Middle Eastern spices. They’re traditionally loaded with fat and calories, but my fit version has all the flavor with half the guilt. Let’s make them. First, let me tell you why this recipe is so special. Traditional sofhas use regular dough made with just flour, water, and oil. My version uses Greek yogurt in the dough, which adds tons of protein and makes it incredibly soft. The filling uses lean ground beef instead of regular fatty beef, cutting the fat by 60%. We’re also baking these instead of frying and using whole wheat flour for extra fiber. The result, a spha that tastes authentic but fits perfectly into your fitness goals. Here’s everything you need for the dough. Two cups of whole wheat flour. You can use half white and half whole wheat if you prefer. 1 cup of plain Greek yogurt. This is the secret ingredient. 1 tsp of instant yeast, 1 tbsp of olive oil, 1 tsp of honey to activate the yeast, half a teaspoon of salt, and 1/4 cup of warm water. For the meat filling, 1 lb or 450 g of lean ground beef. I’m using 93% lean or you can use ground turkey. One large onion finely chopped. Two tomatoes diced small. Two tablespoons of tomato paste. 1 tbsp of pomegranate molasses. This gives authentic Middle Eastern flavor. 1 teaspoon of seven spices also called bajaret or you can use allspice. Half a teaspoon of cumin. 1/4 teaspoon of cinnamon, salt and black pepper to taste. And fresh parsley chopped. Optional pine nuts for topping. That’s it. Real ingredients, nothing processed. Let’s start with the dough. This is so easy, you won’t believe it. In a large bowl, add your Greek yogurt. Look at how thick and creamy it is. This is what makes our dough high in protein. Add the warm water and honey. Then, sprinkle the yeast on top. Mix it gently and let it sit for 5 minutes. The yeast needs to wake up and get bubbly. While we wait, let me tell you about the benefits of using Greek yogurt in dough. Regular dough has almost zero protein. Greek yogurt adds 15 g of protein per cup. It also contains probiotics for gut health and it makes the dough incredibly tender. Plus, it adds a slight tanginess that tastes amazing with the spiced meat. This is a total game changer. Okay, our yeast should be foamy now. Add the olive oil and salt. Now, start adding your flour one cup at a time. Mix with a spoon first, then use your hands. The dough will be slightly sticky. That’s perfect. Don’t add too much flour or your sphas will be tough. Knead for just 3 to four minutes until smooth. You want it soft and elastic, not firm. Cover the bowl with a damp towel and let it rest for 30 minutes. This gives the yeast time to work and makes the dough easier to shape. While it rests, we’re making the filling. Now, for the meat filling, this is where all the flavor comes from. Heat a large pan over mediumigh heat. Add your lean ground beef or turkey. Break it up with a wooden spoon and cook until it’s browned, about 5 to 6 minutes. See how there’s barely any fat? That’s because we’re using lean meat. Traditional sviha uses fatty meat that renders tons of grease. We’re skipping all that unnecessary fat. Drain any excess liquid from the meat. Now add your finely chopped onion. Cook for 3 minutes until the onion is soft and translucent. Add the diced tomatoes and tomato paste. Stir everything together. Now comes the magic, the spices. Add the seven spices or bajara, cumin, cinnamon, salt, and black pepper. The combination of these spices is what makes esviha taste authentically Middle Eastern. If you’ve never tried seven spices, it’s a blend of cinnamon, cloves, nutmeg, and other warm spices. It’s incredible. Stir and cook for 5 more minutes until the tomatoes break down and the mixture thickens. You don’t want it watery or your sphas will be soggy. Now add the pomegranate molasses. This is key for authentic flavor. It adds a sweet, tangy taste that’s signature to Middle Eastern cuisine. If you can’t find it, mix one tsp of lemon juice with one teaspoon of honey as a substitute. Finally, add your fresh chopped parsley. Turn off the heat and let it cool completely. This is important. Hot filling on dough equals a mess. Let me tell you about the nutritional benefits while this cools. Each SFHA has only 165 calories compared to 280 in traditional ones. That’s 115 calories saved. We have 14 g of protein. That’s double what regular sphas have. Only 5 g of fat compared to 15 g in traditional. And we have 3 g of fiber from the whole wheat flour. This is a complete balanced meal. Our dough should be ready now. Look how much it’s risen. Punch it down gently to release the air. Divide the dough into 12 equal pieces. Roll each piece into a ball. On a lightly flowered surface, roll each ball into a circle about 4 to 5 in wide. Don’t roll too thin or they’ll tear and not too thick or they’ll be doughy. Aim for about a/4 in thickness. Preheat your oven to 400° F or 200° C. Line two baking sheets with parchment paper. Now comes the fun part, assembling. Place each dough circle on the baking sheet. Add two to three tablespoons of the meat filling in the center. Spread it out leaving about half an inch border around the edges. Don’t overfill or it will spill out while baking. Traditional sphas are open-faced, meaning the meat is exposed on top. Some people like to fold the edges up into a triangle or boat shape. You can do either. I’m keeping mine open today. If you want to add pine nuts, sprinkle four to five on each spha. They’ll toast beautifully in the oven and add a lovely crunch. Brush the exposed dough edges with a tiny bit of olive oil. This helps them get golden and crispy. Now, they’re ready to bake. Bake for 15 to 18 minutes until the edges are golden brown and the bottom is firm. You want that perfect balance of crispy bottom and soft dough. The smell in your kitchen right now is incredible. While they bake, let me give you some pro tips. Tip one, make a double or triple batch. These freeze amazingly well. You can freeze them unbaked and bake fresh whenever you want, or freeze them baked and reheat in the air fryer for 5 minutes. Tip two, meal prep hack. Make 20 to 30 on Sunday, freeze individually, and grab two to three for quick lunches all week. Tip three, don’t skip the pomegranate molasses. It really makes the flavor authentic. Tip four, if your dough is too sticky, your hands are probably warm. Wet them with cold water and it’ll be easier to handle. They’re done. Look at those golden edges. Let them cool for 5 minutes before eating. The filling is molten hot. Look at how beautiful these are. The dough is perfectly golden. The meat is aromatic and juicy, and they smell like a Middle Eastern restaurant. Let’s taste one. Oh my goodness, the dough is so soft and slightly tangy from the Greek yogurt. The meat is incredibly flavorful with all those warm spices. The pomegranate molasses adds this amazing sweet, tangy note, and you’d never guess these are healthy. They taste just as good as the traditional ones I grew up eating, but I can eat them guilt-free. Let me show you the best ways to serve these. Traditionally, as are served with a fresh cucumber and tomato salad, pickled vegetables, and a side of yogurt sauce. You can also serve them with tahini sauce, hummus, or just eat them plain. They’re that good. They’re perfect for meal prep, lunch boxes, party appetizers, or even breakfast. Yes, in Middle Eastern culture, we eat these for breakfast. Storage tips. Keep them at room temperature for up to 2 days in an airtight container. Refrigerate for up to 5 days. Freeze for up to 3 months. To reheat, oven at 350° for 10 minutes or air fryer at 360° for 5 minutes. They’ll taste fresh baked. Want to make variations? Try these. Chicken svha. Use lean ground chicken instead of beef. Vegetarian sviha. Replace meat with cooked lentils and mushrooms. Cheese. Svha. Use low-fat cheese and spinach for a vegetarian protein option. Spicy version, add diced jalapenos or hot sauce to the meat. Pizza style, use tomato sauce and part skim mozzarella. So, there you have it. Healthy fit sphas with only 165 calories and 14 g of protein each. These prove that you don’t have to give up your favorite cultural foods to stay fit. With smart ingredient swaps, you can enjoy everything. Which variation are you trying first? Comment below. If you love healthy international recipes, smash that subscribe button. I’m making fit versions of foods from around the world every week. Next video, I’m making healthy kibbe, another Middle Eastern favorite that’s usually deep fried, but I’m baking it with half the calories. Remember, fitness and flavor can coexist. You can honor your culture and your health goals at the same time. Thanks for watching. Stay healthy. Stay connected to your roots.
Dining and Cooking