Low FODMAP Pecan Tart
This wonderfully sticky and sweet low FODMAP pecan tart was a really fun recipe to create! Finding low FODMAP desserts for Thanksgiving, or even any occasion, can be a real challenge, but if you love pecans then this dessert is definitely for you!
This recipe is both egg and gluten free (but sadly it is definitely not low calorie!) so it is suitable for nearly everyone. This is one of our all time favourite recipes to serve to our guests, and it always disappears quickly!
Gluten free pastry
Making this pastry is a pretty standard pastry dough. The exception of course being that it is gluten free. I simply just used a “gluten free all purpose flour mix” which is able to just substitute normal flour 1:1 without any extra ingredients needed. The rest is the same as always, butter, sugar and water to bind it together.
One small slightly more unusual part is that i used some vanilla sugar. This is a very good way to get some subtle vanilla hints into cookies and pastry. Simply just take half a vanilla pod and place in an airtight container together with 2 cups of sugar. After infusing for a week or 2 it is ready to use. If you don’t have the time for this step, just use the same weight of normal sugar and a splash of vanilla essence instead.
The key to making great pastry is almost entirely in the techniques used. Two main elements affect the result of the pastry. Temperature of ingredients, and getting the texture right. As far as temperature of ingredients, everything needs to be ice cold. Butter should come straight out of the fridge and the water I really recommend to chill down with a couple of ice cubes. If you have cold ingredients you are halfway to great pastry, now you need to get the texture right.
To get the flaky crumbly texture that we all want from pastry you need to work the dough together to a “crumble” by squeezing the butter with your fingers to combine it with the flour. Make sure to have some various sizes of grains, some a fine almost breadcrumbs and some the size of peas. This will help form a nice flaky pastry. Also take care to not over or under wet the ingredients. Too much water and you end up with a big solid lump of dough, and if you don’t have enough it will turn into a fruit crumble topping and not stick together. A medium slightly sticky texture is what you are after, you want it to hold together a little bit if you squeeze it in your hands.
Low FODMAP filling
This filling actually started with me making a mistake when baking. One time i forgot to add the egg into the recipe when making this tart. I decided to just keep baking it anyway and see what would en up happening. Surprisingly it turned out great even without the eggs. It is a little firmer than your average tart, but in return it has a much richer and more caramelly flavour compared to the versions that do contain eggs.
Making the filling is pretty much as simple as mixing all the ingredients together before pouring it into the pre made pastry shell. It is pretty much as simple as it gets, just take care to not burn anything when baking. If the tart gets too brown too quickly you need to be prepared to cover it in foil.
Pecan nuts and the Low FODMAP diet
Nuts can be a little tricky on the low FODMAP diet, luckily pecan nuts are actually one of the better nuts FODMAP-wise. . According to Monash’s FODMAP app a serving size of 20 grams (about 10 pecan halves) is low in FODMAPs, but in reality you are likely to be able enjoy a slightly larger portion, as even 100 grams is only moderately high in Oligos-fructans. Either way, as always our recipes follow Monash’s guidelines and stick to the safer lower limits per portion just to be on the safe side!
Looking for some low FODMAP main dishes for Thanksgiving?
Low FODMAP Pecan Tart
- 1 Tart pan? 13x4 inches with removable base
- 180 grams Gluten Free AP flour mix
- 115 grams Cold butter
- 50 grams Icing sugar
- 1 tsp Vanilla sugar or a splash of Vanilla extract
- 3 tbsp Ice cold water
- 140 grams Brown sugar
- 25 ml Dark syrup
- 25 ml Golden syrup
- 50 ml Melted butter
- 50 ml Whipping cream Lactose free 40% fat
- 1 pinch salt, cinnamon, nutmeg and cardamom
- 0,5 tsp Vanilla extract
- Combine all the ingredients (not the water) in a bowl. Crumble to a grainy texture using your fingers. Add and mix in the water 1 tbsp at a time until the texture is right.
- Alternative: The step above can also be done in a food processor if you have one. Just add all ingredients and pulse for 10-15 seconds until well combined.
- The texture is right when the crumbly dough just sticks together if you squeeze it between your fingers. It should crack and crumble a little bit. If it goes together as a sticky dough you have added too much water.
- Shape the dough into a rough ball, cover in plastic wrap and put in the fridge for at least 30 minutes (up to 24h).
Baking the Pastry
- Roll the pastry out to roughly 1 inch bigger than your pastry form. Roll it up on the rolling pin to make it easier to transfer. The thickness you are after is around 0,5cm thick.
- Cut any excess off the sides and make sure the edges are nice and clean and the bottom is evenly thick.
- Bake in the oven for 10 minutes covered in baking paper and pie weights (Or a couple of handfuls of dried beans).
- Remove the weights and cover it in egg wash. Bake another 10 minutes until it has a nice golden colour. Cover it with foil and bake 10 more minutes (a total of 30 minutes)
Making the filling
- Add the Chopped nuts, Syrups, Sugar, Cream and Butter to a bowl. Grate in a little nutmeg, sprinkle in the cinnamon and cardamom and add the vanilla extract. Whisk until well combined.
- Pour the mixture into the pastry crust and top with the remaining whole pecan nuts. Bake in the oven at 200c Convection for 20 minutes. If the crust is getting too brown you may need to cover it with foil to prevent burning.