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.
Servings: 6
Net carbs per serving: ~3g
Ingredients
Crust (optional, can be made without):
1/2 cup almond flour
2 tbsp coconut flour
2 tbsp melted butter
1 tbsp sweetener (e.g., erythritol or monk fruit)
Custard Filling:
1/2 cup unsweetened almond milk or any low-carb milk substitute
1/2 cup cream cheese (softened)
1/4 cup whey protein isolate (vanilla flavor or unflavored)
1 large egg
2 tbsp powdered sweetener (erythritol or monk fruit)
1 tsp vanilla extract
Instructions
Preheat the Air Fryer: 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.
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
This recipe is perfect if you’re looking for a low-carb, protein-packed snack or dessert made in the air fryer. Let me know if you’d like to adjust the ingredients further!
