Global · dessert, snack
Keto Portuguese Egg Tarts (Pastéis de Nata)
Video by Kye's Kitchen on YouTube · Open on YouTube
- Keto (1.4 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
Contains: Egg, Milk, Tree nuts. Check labels on stock, sauces and spice mixes.
Flaky almond-flour pastry with a cream custard sweetened with erythritol and allulose: about 1.5 g net carbs a tart and no sugar or wheat.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- For the pastry, mix the 60 g almond flour, xanthan gum and salt, then stir in 36 g egg white until it forms an even dough. Cover with plastic wrap and set aside. 0:58
- Beat the rest of the eggs. Weigh 20 g into a bowl (keep the rest for brushing) and stir in the sweetener, water, cream and a few drops of vanilla. Refrigerate this custard. 1:42
- Melt the 30 g butter and stir in 36 g almond flour to make a soft butter paste. Butter 8 small egg-tart moulds, corners included. 2:40
- Roll the dough between sheets of cling film into a thin rectangle, spread the butter paste over it, cover and roll gently, then roll it up tightly from the long side. 3:27
- Cut the roll into 6 equal pieces. Flatten each one, lay it over an upturned mould, flip and let it settle in, then trim the edge with a decisive cut. Press the scraps into the last 2 moulds. 4:51
- Brush the cases with beaten egg so the custard won't soak in. Bake at 170°C (340°F) for 10 minutes, brush again and bake 5 minutes more. 6:03
- Stir the custard, pour it into the cases and bake until the filling sets and browns in spots. 6:36
Tip. Use almond flour, not coconut flour, for the pastry (grind other nut flours finer). If the butter paste is too wet, add a little more almond flour.
The method is a summary in our words — the video shows every step.
One portion (1 egg tart) gives you 1 of 8
Where the energy comes from one serve
- Net carbs 4%
- Protein 12%
- Fat 84%
Fits keto: 1.4 g net carbs a serve, with 84% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin E High22%
3.3 mg a serve, mostly from almond flour (59%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 14
Magnesium8%
34 mg a serve, mostly from almond flour (60%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A7%
64 µg a serve, mostly from heavy cream (48%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium5%
2.7 µg a serve, mostly from egg white (33%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc4%
0.4 mg a serve, mostly from almond flour (54%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium3%
40 mg a serve, mostly from almond flour (50%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron3%
0.5 mg a serve, mostly from almond flour (56%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B123%
0.1 µg a serve, mostly from egg (42%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Potassium2%
110 mg a serve, mostly from almond flour (51%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate2%
7.4 µg a serve, mostly from almond flour (44%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-32%
0 g a serve, mostly from heavy cream (60%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin D1%
0.2 µg a serve, mostly from butter (31%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B61%
0 mg a serve, mostly from almond flour (45%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C0%
0 mg a serve, mostly from heavy cream (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K0%
0.5 µg a serve, mostly from butter (49%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Kye's Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.