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.
Ingredients
- 1/2 cup almond flour (for crust)
- 2 tbsp coconut flour (for crust)
- 2 tbsp melted butter (for crust)
- 1 tbsp sweetener, e.g., erythritol or monk fruit (for crust)
- 1/2 cup unsweetened almond milk or any low-carb milk substitute (for filling)
- 1/2 cup cream cheese, softened (for filling)
- 1/4 cup whey protein isolate, vanilla flavor or unflavored (for filling)
- 1 large egg (for filling)
- 2 tbsp powdered sweetener, erythritol or monk fruit (for filling)
- 1 tsp vanilla extract (for filling)
Instructions
- Preheat the air fryer to 320°F (160°C).
- 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.
- 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.
- Pour Custard: Pour the custard mixture into the muffin cups on top of the crust (if using), filling each about 3/4 full.
- 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.
- Cool: Let the custard tarts cool in the fridge for about 30 minutes before serving.
Notes
Servings: 6. Net carbs per serving: ~3g. 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.
