Pumpkin Tart

There is nothing that announces fall more than the flavors of pumpkin. When the air turns crisp and the color palette shifts, we crave cozy desserts. With that comes many downsides of over-indulgence and inflammatory ingredients such as gluten, dairy, and refined sugars. 

Instead, I created this Pumpkin Tart to be fully AIP-compliant. Since many classic tart recipes rely on gluten, dairy and refined sugar, this version is different in that I made it dairy free and gluten free. It also features Pumpkin Spice Paleo Protein for added protein and nourishment. You will enjoy a creamy, sliceable tart that holds up on the table and in your meal plan.

Gluten Free Tart Crust

Traditional tart crusts use wheat flour and butter. Those ingredients can trigger inflammation for some people and are two food groups I always urge to eliminate. For this crust to be AIP friendly, I swap for shredded unsweetened coconut, tigernut butter, coconut butter and tigernut flour. Tigernut is not a tree nut. It is actually a tuber and well well-tolerated by many who follow AIP. Coconut and tigernut provide healthy fats and a pleasant texture. A touch of cinnamon and ground ginger gives warmth without the overpowering sweetness of refined sugar.

Dairy Free Pumpkin Pie Filling

Classic pumpkin pie fillings use sweetened condensed milk or heavy cream. They also often include eggs. This dairy free version relies on creamy avocado and full fat coconut milk. Avocado gives a silky texture and adds healthy monounsaturated fat. Coconut milk makes the filling rich. Coconut sugar adds sweetness without refined white sugar. Pumpkin puree and pumpkin pie spice give that familiar fall flavor without dairy.

Pumpkin Spice Protein Powder

Pumpkin Spice Paleo Protein adds protein and a warming flavor to this tart. Each scoop provides a clean source of collagen peptides. This powder is formulated from grass fed hydrolyzed beef collagen and is free of dairy. It mixes easily into liquids and helps create a stable, creamy filling. 

Using a protein powder in dessert can help balance carbohydrates and increase satiety. It may help your dessert feel more nourishing at the end of a meal. In this recipe, the protein powder blends with avocado and coconut milk to create a lush, scoopable filling with 21 grams of protein per scoop.

How To Make Pumpkin Tart

Begin by making the crust. In a food processor, combine one cup shredded unsweetened coconut, one half cup tigernut butter, one half cup melted coconut butter, one cup tigernut flour, one teaspoon cinnamon, one tablespoon ground ginger and a pinch of sea salt. Pulse until the mixture forms a soft, sticky dough that holds together when pressed. Transfer the dough to a 9 inch tart pan and press it into an even layer.

Place the crust in the freezer for 30 to 45 minutes to firm while you prepare the filling.

Next, prepare the filling. In a blender or food processor, add one ripe organic avocado, one scoop Pumpkin Spice Paleo Protein, one cup full fat coconut milk, one cup pumpkin puree, one half cup coconut sugar, one tablespoon pumpkin pie spice, one teaspoon vanilla extract and two tablespoons melted coconut oil. Blend until the mixture is smooth, thick and creamy. Taste and adjust the spice or sweetness as desired.

Once the crust is chilled, pour the filling into the crust and smooth the top with a spatula. Cover and refrigerate for four to six hours or overnight until the tart is set and sliceable. For serving, sprinkle with a pinch of cinnamon or drizzle a little tigernut butter over each slice.

Storage and Serving

Store the tart covered in the refrigerator for up to five days. For longer storage, freeze for up to one month. Thaw in the fridge before serving. This tart pairs well with a simple cup of herbal tea or a scoop of dairy free ice cream.