During my initial Paleo detox days I tried out many egg-based protein muffins as an on the go breakfast alternative during mornings when a sit-down breakfast was impossible. These also served as snacks to curb the carb cravings. They feature on this blog in three varieties, and may be searched as “breakfast muffins” While they store well, and, are easy to put together with a variety of fillings, in the egg mix, that they are pre-made and stored, discouraged me from making them often…the idea of storing an egg muffin in the refrigerator does not appeal much to me. Cooked eggs are for immediate consumption the way that I see it…
As I move on beyond the detox phase and embracing a gluten, grains and sugar free lifestyle, the want for including nut-based flour breads and pastries into my eating plans increases. I have found that experimenting with various recipes and trying and testing them, provides me with the advantage of discerning if I would like to include them repeatedly in my meals, and, share them with others too.
These savoury tarts have become a favourite replacement in a breakfast and snack option. That the fillings included left overs from the previous nights’ dinner, helps tremendously – no cooking required. The tart base is quick to put together and blind-baking them for 10 minutes before adding the filling is a prerequisite in getting them right.
Having made these previously with a spinach and cooked lamb mince as well as asparagus and bacon, tempered with green or habanero chilli, these are indeed versatile in their fillings, with an easy to prepare tart casing. This recipe makes 4 tarts.
Ingredients
3/4 almond flour
1/3 cup coconut flour, sifted
1 tsp bicarbonate of soda
1/2 tsp Himalayan or Sea Salt
1 egg
3 tblsp coconut oil, melted
Filling
3 eggs, whisked
1/4 cup veggies of choice (julienned courgettes, mushrooms or spinach work well)
1/2 cup cooked bacon, chicken or minced beef / lamb
Himalayan or Sea salt and freshly milled black pepper to taste
a pinch of onion salt and mustard powder, or spice of your choice
Optional: green chilli and fresh herbs of choice
Here’s How
- Preheat the oven to 180 degrees celsius
- Add the pastry dough ingredients, except the coconut oil into a medium sized bowl and use a hand mixer to combine. I used my trusted food processor and it worked well to combine the ingredients to a dough. Add the coconut oil and mix well. Allow it to sit for 5 minutes to let the coconut flour do it’s work to thicken, although this is not necessary.
- Divide the dough into 4 equal portions and place each portion into a greased muffin cup, pressing down the bottom and up the sides to form a cup. I used a silicon muffin tray.
- Bake for 10 minutes, then remove from the oven.
- Add the filling ingredients into a bowl and whisk to combine. Divide among the baked tart casings.
- Bake for 12 -15 minutes, or until the egg is set
- Allow the tartlets to cool for a few minutes, then gently remove and serve. You may top with chopped fresh coriander or chives or parsley, if desired. These freeze very well if you wish to do so. Allow to cool completely and store in air-tight containers, then freeze. To enjoy at a later date, thaw and reheat.
