Here’s a wholesome Mediterranean Diet–friendly version of the classic Pecan Tassies — those mini pecan pie bites everyone loves, but lightened up with olive oil, whole grains, and natural sweeteners 🍯🌰
🧁 Mediterranean Diet Pecan Tassies
Ingredients
🥧 For the crust:
- 1 ½ cups whole-wheat pastry flour (or oat flour + almond flour mix — 1 cup oat + ½ cup almond)
- 3 tbsp extra virgin olive oil
- 2 tbsp Greek yogurt
- 1 tbsp honey or pure maple syrup
- 1–2 tbsp cold water, as needed
- Pinch of sea salt
🍯 For the filling:
- 1 cup finely chopped pecans
- 1 large egg
- ¼ cup honey or pure maple syrup
- 1 tbsp olive oil or melted coconut oil
- 1 tsp pure vanilla extract
- Pinch of sea salt
- Optional: ¼ tsp cinnamon or orange zest for a Mediterranean twist
Instructions
- Preheat oven to 350°F (175°C).
Grease a mini muffin pan lightly with olive oil or line with mini paper cups. - Make the crust:
- In a bowl, mix flour(s), olive oil, Greek yogurt, honey, and salt.
- Add cold water a little at a time until dough holds together.
- Roll into 24 small balls and press each into a mini muffin cup to form tiny shells.
- Prepare the filling:
- In another bowl, whisk egg, honey, olive oil, vanilla, and salt until smooth.
- Stir in chopped pecans (and cinnamon or orange zest if using).
- Assemble:
- Spoon about 1 teaspoon of the filling into each crust.
- Don’t overfill — it will puff slightly during baking.
- Bake:
- Bake for 18–20 minutes, until golden and slightly set in the center.
- Let cool in the pan for 10 minutes, then transfer to a wire rack.
- Serve:
- Enjoy warm or at room temperature.
- Store in an airtight container for up to 5 days or refrigerate for up to a week.
🌿 Mediterranean Diet Benefits
- No butter or refined sugar — uses olive oil and honey instead.
- Whole-grain or nut-based crust for fiber and healthy fats.
- Pecans add heart-healthy monounsaturated fats.
- Naturally sweet and satisfying, without heavy syrups.
Would you like me to make a gluten-free version (using almond and oat flour only) or keep it whole-grain?
