This Healthy Pumpkin Tart has a delicious gluten & dairy free oat and pecan crust and a filling with less sugar and a dairy free adaptation. If you struggle with pie crusts you should definitely make this tart. No rolling or chilling needed all you have to do is press it in!
The filling is lightened up with tangy yogurt (or tested with Kite-hill dairy free sour cream) and less sugar.
Tip for less dishes! While the crust is baking make the filling in the same bowl that you used to make the crust.
Healthy Pumpkin Tart Adaptations & Tips
- Pecans – if you do not like pecans you can use walnuts or almonds instead
- If you do not have oat flour you can make it by grinding the oats in your food processor or high speed blender before you start
- Coconut Oil – avocado, canola or melted butter (if you don’t have a dairy allergy) should work too!
- Maple Syrup – use honey or agave instead
- This can be made up to 1 day ahead!
I love make ahead dishes on holidays it makes the day of less stressful. If you are looking for more make ahead dishes you can check out my Roasted Brussels and Butternut Squash with toasted walnuts and dried cranberries, Healthy Make Ahead Mashed Potatoes, or Homemade Cranberry Sauce!
Ingredients
Crust
- 1 1/4 cups pecans toasted (can use almonds or walnuts alternatively)
- 1 ½ cups oat flour see Tip
- ⅓ cup melted coconut oil
- 2 tbsp pure maple syrup
- ½ tsp fine sea salt
Filling
- 1 15 ounce can pumpkin puree
- 2 large eggs
- 1/2 cup low-fat plain Greek yogurt or kite hill dairy free sour cream
- 1/3 cup organic sugar or coconut sugar
- 1 tbsp teaspoons pumpkin pie spice 1 1/2 tsp cinnamon 1/2 tsp nutmeg, 1/2 tsp ginger, 1/4 tsp cloves)
- ½ tsp fine sea salt
Instructions
Crust
- Preheat oven to 350 degrees F. Coat a 9-inch tart pan with removable bottom with cooking spray. Alternatively a 9 inch pie pan will work too!
- Process pecans and oat flour in a food processor or a high speed blender until finely ground. Pour into a medium bowl and add melted coconut oil, maple syrup and salt and mix until throughly combined.
- Transfer to the prepared pan and firmly press into the bottom and up the sides.
- Bake the crust until set but not browned, 12 to 14 minutes. Let cool for 15 minutes.
Filling
- While the crust is cooling
- In a medium bowl measure and whisk together the remaining ingredients: pumpkin puree, eggs, yogurt or sour cream, sugar, pumpkin pie spice, and salt until thoroughly combined
- Pour the filling into the crust and spread the filling evenly to the edges.
- Bake the tart until the filling is just set (the center may still appear soft, but will become more solid as it cools), about 30-35 minutes. Let cool on a wire rack to room temperature. Refrigerate until chilled (2 to 3 hours).
Notes
Tip: To make your own, grind oats in a blender or food processor until they're the texture of flour.
