PROTEIN PUMPKIN TART WITH GRAHAM CRACKER CRUST
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One of the most loved desserts on the holiday is Pumpkin pie. However, I decide to make Pumpkin Protein Tart for two instead. Why? Keep reading to find out.
What is to say about Pumpkins that haven’t been said yet? They are low in carbs and calories. Full of flavour and when paired with the right spices my oh my! Boom!!! A heavenly burst in your mouth. And when combined with protein powder we are adding that extra that our muscles like and need as we get older.
This is the perfect 2-serving Protein Pumpkin Tart or single-serve, depending on what are your macros and your needs. It is low fat which makes it anabolic Pumpkin Tart. Easy splittable recipe for a single serving.
Even though the high protein content, the tart filling came out soft, creamy, and smooth. And by using my sweeteners blend, sweet enough and with no crystallization after refrigeration.
WHY IS THIS PROTEIN PUMPKIN TART SO SPECIAL?
Over the holidays, it is true that we can find difficulty in keeping on track with our healthy lifestyle. That is why I decide to create this 2 serve Protein Pumpkin Tart to help my husband and myself on our current “diet” but still enjoy the holiday flavours.
For starters, it is packed with protein, food for your muscle. As we get older (over 40) we start losing muscle and bone density so to maintain this we need to increase protein consumption. Additionally, it is gluten-free, low fat and sugar-free. But yet, scrumptiously delicious.
WHAT DO YOU NEED FOR THESE TWO SERVE PROTEIN PUMPKIN TART?
THE CRUST:
For the Pumpkin Tart Crust, you will need gluten-free graham crackers, you can buy them or make them yourself with my low-fat graham crackers recipe, iso whey zero vanilla, cinnamon or unflavoured, coconut oil or half-fat butter, allulose, erythritol/stevia, or monk fruit, cinnamon and ice-cold water.
THE PROTEIN PUMPKIN TART FILLING:
For this amazing filling, you will need, pumpkin puree (canned or homemade), iso whey zero vanilla or cinnamon flavoured, vanilla extract, egg white, gold monk fruit, allulose, stevia, almond milk unsweetened, pumpkin spice, salt and my secret ingredient fine ground black pepper.
HOW DO YOU MAKE THE PROTEIN PUMPKIN TART?
Start by measuring all the ingredients. Grease and line up your tart dish with parchment paper, just cut a round disc to place at the bottom as insurance that the tart won’t get stuck to the baking tin because of the low-fat content.
Crush the graham crackers very fine whether in a food processor or smash them in a zip-lock bag using a rolling pin. Next melt the coconut oil, in short bursts in the microwave at half power. You don’t want boiling coconut oil, just warm that is melted, remember you will be using your hands to mix the crust. But you can also use the food processor.
Using ice-cold water will help to bring the crumbs together along with the coconut oil.
Press firmly the crumbs in the bottom and side of the tart dish using your hands or the back of a shot glass or a small glass, if the crumbs are sticking to your fingers, place a piece of cling film over the tart crust so it would work as a barrier to prevent the crumbs sticking to your hands.
Remove the cling film and pock the crust with a fork and bake. Let the tart crust cool completely before adding the filling.
Make sure all the ingredients for the filling are room temperature, not cold from the fridge to avoid the filling cracking as it bakes.
Leave the tart cool completely before placing it in the fridge for at least 2 hours, best overnight.
If you decide to decorate the Protein Pumpkin Tart with my cream cheese protein frosting recipe, make sure the tart is room temperature.
Unmold the Protein Pumpkin Tart after refrigerating to ensure doesn’t crack.
FAQS ABOUT PROTEIN PUMPKIN TART
CAN THIS PROTEIN TART BE MADE IN ADVANCE?
Certainly, I highly suggest making it a day in advance, for me it tastes better the next day. Because all the ingredients have time to settle and the spices infuse the filling for a richer flavour.
FOR HOW LONG CAN I STORE THIS ANABOLIC PUMPKIN TART?
When storing this homemade anabolic Pumpkin Tart, I suggest an airtight container in the fridge for up to 4 days. You can also, freeze it, but first, wrap it in cling film and then place it in a zip-lock bag or freezer bag, for up to 3 months. Thaw in the fridge overnight before eating it. But honestly, I haven’t had the necessity to store it because it is just the perfect 2 serving size, I haven’t had leftovers so far.
CAN YOU MAKE THIS PUMPKIN TART VEGAN?
Of course, you can, just swap the egg white for flax egg, and use your preferred plant-based protein powder, like pea protein or hemp protein.
CAN I MAKE THE TART KETO?
Yes, just use almond flour or ground, along with pecans as a substitute of the graham crackers. And you are good to go!
WANT MORE PROTEIN RECIPES?
Protein Pumpkin Donuts
Pumpkin Oat Cookies
Christmas Cake Protein Donuts
Protein Magnum Ice Cream Bars
Pumpkin Protein Bread
Double Chocolate Protein Banana Bread
Hope you enjoy my recipe and give it a go, snap a picture tag me on Instagram @ikarlina_l #ikarolina_l so I can see it. Also, I am on Pinterest iKarolinaL and Facebook ikarolinal . It will make my day.
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PROTEIN PUMPKIN TART WITH GRAHAM CRACKER CRUST
Course: Recipes, DessertCuisine: American, Anabolic, FitDifficulty: Easy2
servings30
minutes40
minutes236
kcal1
hour10
minutesDelicious Protein Pumpkin Tart perfect for snack or dessert, low fat, sugar-free, dairy-free. Made with homemade gluten-free graham crackers. Nice to have on the holidays and keep on track of your macros.
Ingredients
- Crust
120 homemade gluten-free graham crackers
10g Protein Isolate, vanilla, or cinnamon rolls
15g Half Fat butter, butter, ghee, or coconut oil melted and cooled
10g ice-cold water or more
1/4 tsp cinnamon , ground
- Filling
225g Pumpkin Puree
20g Protein Isolate, vanilla, or cinnamon rolls
40g Erythritol/stevia
37g Egg white, large
100g Almond Milk, unsweetened
½ tsp Vanilla extract
1 tsp Pumpkin spice
2 Stevia, packet
1/8 tsp Salt
1/16 tsp Black Pepper, finely ground
Directions
- Crust
- Preheat the oven at 170C fan assisted.
- Crush the graham crackers in a food processor or in a zip lock bag with a rolling pin, until very fine crumbs.
- Transfer the cracker crumbs to a medium bowl and add the rest of the dry ingredients and whisk.
- Add the rest of the ingredients and mix with a spatula until all everything like wet sand. Use your clean hands to check the texture, by pressing the crumbs into your hand, if it holds the shape, you are good to go, if not add a teaspoon of cold water at the time until achieving the desired consistency.
- Now prepare the tart dish by placing a round disc of parchment paper or greaseproof paper, so it is easier to unmold.
- Add the crumbs to the mold and cut a piece of cling film, this will act as a barrier between your fingers and the sticky crumbs, pressed the crumbs down until all the tart is sufficiently covered. With the help of a fork pinch the dough to prevent it from rising in the oven.
- Bake for 10min, and let it cool fully before adding the pumpkin pie filling.
- Pumpkin Pie Filling:
- Measure all the ingredients and place them in a blender or a jug, use a hand blender, and blend until smooth. Check sweetness add more if you wish.
- Pour over the baked cooled crust, and bake at 160 C fan assisted for 30 minutes. To know that is done if you shake it, it won’t jiggle, it won’t be sticky to the touch, and it would look set. Like a normal pumpkin pie/tart.
- Place the mold on a wire rack to cool before transferring out of the mold. It is very fragile in this state. I would say 2 – 4 hours before placing in the fridge for another 4 hours or overnight (my preferred).
- Slice and enjoy with cream cheese protein frosting or plain yogurt.
Notes
- Nutritional Value without frosting and pecan nuts
Nutrition Facts
2 servings per container
- Amount Per ServingCalories236
- % Daily Value *
- Total Fat
2.7g
5%
- Saturated Fat 0.1g 1%
- Sodium 136.4mg 6%
- Potassium 73.9mg 3%
- Total Carbohydrate
34.4g
12%
- Dietary Fiber 7g 29%
- Sugars 5.3g
- Protein 19.1g 39%
- Vitamin A 230.5%
- Vitamin C 4.8%
- Calcium 4.9%
- Iron 15.6%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
