High-Protein Air Fryer Custard Tarts

These Low-Carb High-Protein Custard Tarts are the perfect blend of creamy custard and a light, almond-flour crust. Ideal for anyone following a low-carb or keto diet, they are also bariatric-friendly and packed with protein, making them a satisfying treat for those aiming to maintain or achieve weight loss goals. The simplicity of this recipe, combined with the convenience of using an air fryer, makes these tarts a go-to for a quick and easy dessert that doesn’t compromise on flavor. The rich, creamy filling is enhanced by a light and flaky crust, but the tarts can also be made crustless for an even lower-carb version. Enjoy these guilt-free treats that will keep your carb intake low while providing a good source of protein.

Servings: 6
Net carbs per serving: ~3g

Ingredients

  • Crust (optional, can be made without):
    • 1/2 cup almond flour
    • 2 tbsp coconut flour
    • 2 tbsp melted butter
    • 1 tbsp sweetener (e.g., erythritol or monk fruit)
  • Custard Filling:
    • 1/2 cup unsweetened almond milk or any low-carb milk substitute
    • 1/2 cup cream cheese (softened)
    • 1/4 cup whey protein isolate (vanilla flavor or unflavored)
    • 1 large egg
    • 2 tbsp powdered sweetener (erythritol or monk fruit)
    • 1 tsp vanilla extract

Instructions

  1. Preheat the Air Fryer: Preheat the air fryer to 320°F (160°C).
  2. Prepare the Crust (optional):
    • Mix almond flour, coconut flour, melted butter, and sweetener until a dough forms.
    • Press a thin layer of dough into the bottom of each muffin liner. Refrigerate for 10 minutes to set.
  3. Make the Custard Filling:
    • In a blender or using a whisk, combine almond milk, cream cheese, whey protein, egg, sweetener, and vanilla extract until smooth.
  4. Pour Custard:
    • Pour the custard mixture into the muffin cups on top of the crust (if using), filling each about 3/4 full.
  5. Air Fry:
    • Place the muffin liners in the air fryer basket.
    • Air fry at 320°F (160°C) for 10-12 minutes until the tops are golden brown and set. The middle might still jiggle a little, but it will firm up as it cools.
  6. Cool:
    • Let the custard tarts cool in the fridge for about 30 minutes before serving.

Nutrition Information (Per Serving, 1 tart without crust)

  • Calories: 120
  • Protein: 8g
  • Fat: 8g
  • Net Carbs: 3g
  • Fiber: 1g

Optional Crust Nutrition (Per Tart)

  • Calories: +50
  • Net Carbs: +1g

This recipe is perfect if you’re looking for a low-carb, protein-packed snack or dessert made in the air fryer. Let me know if you’d like to adjust the ingredients further!