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:
- Preheat Oven:
Preheat your oven to 350°F (175°C).
- 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.
- 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.
- 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.
- 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.
- 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!