Keto Savory Vegetable Tart
This keto-friendly savory vegetable tart is a delicious and nutritious one-dish meal that swaps out the traditional puff pastry for a low-carb alternative. Packed with vibrant vegetables, creamy cheese, and a rich egg filling, this tart is perfect for a healthy, low-carb lifestyle.

Ingredients:

For the Crust:

  • 1 1/2 cups almond flour
  • 1/4 cup coconut flour
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup unsalted butter, melted
  • 1 large egg
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder (optional)

For the Filling:

  • 1 red bell pepper, diced
  • 1 zucchini, diced
  • 2 carrots, diced
  • 1 shallot, finely chopped
  • 8-10 cherry tomatoes, halved
  • 100 grams fresh or frozen peas
  • 100 grams provolone or mozzarella cheese, shredded
  • 50 grams grated Parmesan cheese
  • 4 large eggs
  • 150 ml whole milk or unsweetened almond milk
  • Fresh basil, chopped (to taste)
  • Extra virgin olive oil (for sautéing)
  • Salt and pepper to taste

Instructions:

1. Preheat Oven:

  • Preheat your oven to 350°F (175°C).

2. Prepare the Keto Crust:

  • In a mixing bowl, combine almond flour, coconut flour, grated Parmesan, salt, and garlic powder.
  • Add the melted butter and egg to the dry ingredients and mix until a dough forms.
  • Press the dough evenly into the bottom of a tart pan or pie dish, making sure to create an even layer.
  • Bake the crust for 10-12 minutes, or until it starts to turn golden. Remove from the oven and set aside.

3. Prepare the Vegetables:

  • Heat a generous amount of olive oil in a large frying pan over medium heat.
  • Add the chopped shallot and sauté until softened and fragrant.
  • Add the diced red bell pepper, zucchini, carrots, and peas. Cook for about 5-7 minutes, stirring occasionally, until the vegetables are tender but still crisp.
  • Season with salt and pepper to taste. Remove from heat and let cool slightly.

4. Prepare the Egg Mixture:

  • In a mixing bowl, whisk together the eggs, milk (or almond milk), grated Parmesan, and shredded provolone or mozzarella cheese until well combined.
  • Stir in the sautéed vegetables and fresh basil.

5. Assemble the Tart:

  • Pour the egg and vegetable mixture into the pre-baked keto crust.
  • Arrange the halved cherry tomatoes on top of the filling.
  • Bake the tart in the preheated oven for 25-30 minutes, or until the filling is set and the top is golden brown.

6. Serve:

  • Let the tart cool slightly before slicing. Serve warm, garnished with extra fresh basil if desired.

Nutrition Information (per serving, assuming 8 servings):

  • Calories: ~210 kcal
  • Carbs: ~6g net carbs
  • Protein: ~10g
  • Fat: ~17g
  • Fiber: ~3g

Tips:

  • Crust Variations: If you prefer, you can make a crustless version by skipping the crust altogether and simply pouring the filling into a greased pie dish.
  • Cheese Choices: Provolone or mozzarella work well, but you can also use other keto-friendly cheeses like cheddar or Gouda for different flavor profiles.
  • Milk Substitute: For an even lower carb count, use unsweetened almond milk instead of whole milk.
  • Vegetable Alternatives: Feel free to substitute or add other low-carb vegetables like spinach, mushrooms, or broccoli.

This keto savory vegetable tart is versatile, nutrient-rich, and perfect for a satisfying low-carb meal. Enjoy the flavors and textures without the extra carbs!