Tart Crust (Keto + Vegan) - Keto for Vegans

Name: Tart Crust
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 8
Ingredients: ☐ 1 cup (120g) almond flour; ☐ ¼ cup (28g) plain pea or soy protein powder; ☐ 2 Tbsp (20g) hemp hearts; ☐ 1 Tbsp (5g) nutritional yeast flakes; ☐ a pinch of salt; ☐ 3 Tbsp (45ml) melted coconut oil,; ☐ 1½ Tbsp (23ml) water

Tart Crust

Prep Time 20 mins Cook Time 15 mins Total Time 35 mins

1.5g net carbs

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Author: Heather Varaleau Meal & Course: Other Items

Difficulty: Intermediate Servings: 8 Calories: 1,305 Beast Season: Suitable throughout the year Dietary Tags:

Description

A tender, crumbly tart crust made with almond flour, hemp hearts, and protein powder. Its versatile flavor works with both sweet and savory fillings, with no chilling or rolling required.

Yield: a 9-inch (23 cm) tart crust

Prep Time: 15 minutes | Bake Time: 15 minutes

Equipment required: a 9-inch (23cm) tart pan, preferably with a loose bottom. I have this one.

Storage: refrigerate baked or unbaked for up to 4 days. I have not tried freezing this crust for later use, but I imagine it's possible.

Ingredients

☐ 1 cup (120g) almond flour (or sunflower seed flour for nut-free)
☐ ¼ cup (28g) plain pea or soy protein powder
☐ 2 Tbsp (20g) hemp hearts
☐ 1 Tbsp (5g) nutritional yeast flakes ((optional))
☐ a pinch of salt ((equal to half a ⅛ tsp))
☐ 3 Tbsp (45ml) melted coconut oil, (or vegan butter and omit the salt)
☐ 1½ Tbsp (23ml) water

Instructions

Preheat the oven to 350°F (175°C).
In a small mixing bowl, whisk together the almond flour, protein powder, hemp hearts, nutritional yeast, and salt.
Drizzle the dry mixture with the oil and water. Then, using a silicone spatula or mixing spoon, mix until a crumbly dough has formed.Transfer roughly three-quarters of the dough (175g) to a 9-inch (23cm) tart pan. Use hands or a small silicone spatula to press the dough into an even layer across the bottom of the pan. Then, distribute the remaining dough crumbles around the perimeter and press them onto the sides of the pan.
Place the pan in the center of the oven and bake for 15 minutes.
Once baked, transfer to a wire cooling rack.
Use as you would a typical tart crust. No need to cool prior to filling.

Used to Make This Recipe

Easy Removal

Tart Pan (9-inch [23cm]) Check It Out
Heat-Safe

Glass Mixing Bowls Check Them Out
Versatile

Silicone Spatulas Check Them Out
Handy Sizes

Measuring Spoons Check Them Out
Easy to Store

Measuring Cups Check Them Out

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Nutrition Facts

Servings 8

Serving Size ⅛ tart crust

Amount Per Serving
Calories 165kcal

% Daily Value *
Total Fat 14g22%
Total Carbohydrate 3.5g2%
Dietary Fiber 2g8%
Protein 8g16%

Net Carbs 1.5g

* Total Carbs - (Fiber + Allulose + Sugar Alcohols) = Net Carbs

Keywords: vegan keto tart crust, keto tart crust, low carb tart crust, vegan tart crust, high protein tart crust, keto pie crust, low carb pie crust, almond flour tart crust, savory tart crust, sweet tart crust, egg free tart crust, dairy free tart crust, press in tart crust, keto quiche crust

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Frequently Asked Questions

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What can I put in a vegan keto tart?

In my second book, this crust is used for a tofu quiche, a spinach and "ricotta" tart, a jam and "cheese" tart, a jalapeno popper tart, and a stuffed mushroom tart. I'd suggest looking at the food list on the resources page for additional ideas. I'd avoid using a filling that is too wet because I don't think this crust would hold up. It would just be rather mushy I suspect.

Can I make this crust nut-free?

Yes. This crust can be made using sunflower seed flour in place of almond flour.

Is this a gluten-free tart crust?

Yes, none of the ingredients contain gluten. However, if you are celiac or making this for someone who is, you may need to make sure to buy certified gluten-free ingredients.

Can I add sweetener to this crust?

Yes, you can add a bit of sweetener if you're using this crust for a sweet tart. I would suggest using a bit of pure monk fruit or stevia if you're going to add a filling that will be baked. If you're not returning the crust to the oven, you could use some erythritol or allulose. I have found that erythritol and allulose can burn if in a crust or base that spends a lonw time in the oven.

What size of crust does this make?

This makes a 9-inch (23cm) tart crust that is about 1 inch (2.5cm) high.

How much filling fits in a 9-inch (23cm) tart crust?

When made in a pan that is about 1 inch high, this crust fits around 1.5 cups (360ml) of filling.

Can I make this crust without a loose-bottom pan?

Because there is no gluten or another binding agent in this crust, it's more delicate than a traditional crust. I expect that it would fall apart if you tried to scoop it out of a pan.

Can I make this with a flavored protein powder?

I haven't tried it myself, but if you're making a sweet tart, you could probably get away with a vanilla protein powder. I find certain flavored protein powders and protein powders that are not pea or soy sometimes behave differently, but since this recipe doesn't have much water or need to rise, I expect it would be more durable to slight variations.

Can I omit the protein powder?

I haven't tried omitting it, but I imagine it could work. If you try, I'd suggest reducing the water a bit as well and using an 8-inch (20cm) pan. Obviously, removing the protein powder will affect the macros.

Can I omit the hemp hearts?

Yes, I have made this crust without the hemp hearts. However, you'll have a slightly thinner crust if using a 9-inch (23cm) pan. The reason I initially added hemp hearts to this recipe wasn't for nutrition but because I wanted a bit more dough without creating odd measurements of the other ingredients.

How come I don't need to rest, refrigerate, and roll out the dough for this vegan keto tart crust?

There is no gluten in this "dough" the needs to develop and relax. There is also no butter or shortening that is layered in this "dough". This "dough" is more like the crumble of a graham cracker crust. It's pressed into the pan, not rolled.

Why make a high-protein tart crust?

By making a crust that is high in protein and especially low in carbs, you have more flexibility to fill it with slightly higher carb and lower protein items while still meeting your nutritional needs. Or, if your protein needs are rather high, you have the option of using a higher protein filling and making yourself a protein-rich meal.