There is something genuinely magical about biting into a warm Portuguese egg tart. That contrast of the crisp, slightly flaky shell against the smooth, wobbly custard filling is one of those breakfast experiences that feels indulgent but does not have to wreck your nutrition goals. This homemade version keeps all that charm intact while cutting the sugar down dramatically, swapping the traditional pastry for a golden almond flour and oat crust that adds fibre, healthy fats, and a subtle nuttiness you will absolutely love.
Traditional pasteis de nata are made with puff pastry loaded with butter and white flour, and a custard sweetened generously with refined sugar. A single tart from a bakery can clock in at over 200 calories with nearly 20 grams of sugar. This version brings each tart down to around 145 calories, keeps added sugar at just 2 teaspoons spread across the whole batch, and boosts protein by using whole eggs plus a splash of Greek yogurt in the custard. The result is a filling that is creamier and more satisfying than the original, with a gentle sweetness that lets the vanilla and cinnamon flavours actually shine through.
The crust is where this recipe takes its biggest and boldest departure from tradition. Instead of laminated puff pastry, you get a pressed almond flour base that is mixed with rolled oats, a little coconut oil, and just a touch of maple syrup for binding. It bakes up beautifully golden and holds its shape well once cooled. Pressing it into a muffin tin takes about five minutes and requires zero pastry skills. No rolling, no chilling laminated dough, no intimidating technique. Just mix, press, and bake. That makes this genuinely accessible for a Sunday morning when you want something special but do not want to spend your whole day in the kitchen.
For the custard, the key to getting that signature slightly scorched top is using your oven's grill or broiler function for the final two to three minutes of baking. Keep a close eye on it because the difference between perfectly charred and burnt is a matter of moments. Use a sweetener you trust, whether that is erythritol, monk fruit blend, or a small amount of raw honey or maple syrup. The recipe is written with erythritol for the lowest sugar impact, but you can swap in any granulated sweetener at a one-to-one ratio. Serve these slightly warm from the oven, dusted lightly with cinnamon, and you have a breakfast that genuinely tastes like a treat from a Lisbon bakery, just a whole lot kinder to your body.
Ingredients
- 180 g almond flour (fine blanched almond flour works best)
- 40 g rolled oats (use certified gluten-free oats if needed)
- 2 tbsp coconut oil (melted and cooled)
- 1 tbsp maple syrup (just for binding the crust)
- 1 pinch fine sea salt
- 4 large eggs (free-range if possible)
- 2 large egg yolks (adds richness to the custard)
- 250 ml full-fat coconut milk (from a can, well stirred)
- 100 ml unsweetened almond milk
- 3 tbsp erythritol (or monk fruit sweetener, adjust to taste)
- 2 tbsp plain Greek yogurt (full fat, for extra creaminess and protein)
- 1 tsp pure vanilla extract
- 1 tsp ground cinnamon (plus extra for dusting)
- 1 tsp ground nutmeg
- 1 tsp tapioca starch (helps the custard set smoothly)
Instructions
- 1
Preheat your oven to 190 degrees Celsius, or 375 Fahrenheit. Lightly grease a 12-hole standard muffin tin with a little coconut oil or use a non-stick tin.
Silicone muffin tins make removing the tarts very easy once cooled.
- 2
Make the crust by combining the almond flour, rolled oats, sea salt, melted coconut oil, and maple syrup in a bowl. Mix until the mixture resembles damp sand and holds together when you press a small amount between your fingers.
If the mixture feels too dry, add half a teaspoon of water at a time until it just holds its shape.
- 3
Divide the crust mixture evenly among the 12 muffin holes, about one heaped tablespoon per hole. Use your fingers or the back of a small spoon to press the mixture firmly up the sides and across the base to form a shell about 3 to 4mm thick.
Press firmly into the corners where the base meets the sides to avoid cracks after baking.
- 4
Par-bake the crusts for 8 minutes until they are just turning golden at the edges. Remove from the oven and set aside while you make the custard. Leave the oven on.
- 5
In a medium saucepan over low heat, gently warm the coconut milk and almond milk together until just steaming. Do not let it boil. Remove from heat.
Warming the milk first prevents the eggs from cooking when the mixture comes together.
- 6
In a mixing bowl, whisk together the whole eggs, egg yolks, erythritol, Greek yogurt, vanilla extract, cinnamon, nutmeg, and tapioca starch until smooth and well combined.
Strain the finished custard through a fine mesh sieve for an ultra-smooth texture.
- 7
Slowly pour the warm milk mixture into the egg mixture, whisking constantly as you go. Keep whisking until everything is fully combined and there are no streaks remaining.
- 8
Strain the custard through a fine mesh sieve into a jug. This removes any bits of cooked egg and ensures a silky smooth filling. Pour the custard carefully into each par-baked crust shell, filling to about three-quarters full.
Using a jug with a spout makes pouring much neater and less messy.
- 9
Bake at 190 degrees Celsius for 15 minutes, until the custard is mostly set but still has a slight wobble in the centre. The edges should look firm and the tops pale.
- 10
Switch the oven to the grill or broiler setting and move the tray to the upper third of the oven. Grill for 2 to 3 minutes, watching very closely, until dark brown spots appear on the surface of the custard. This char is the signature of authentic pasteis de nata.
Do not walk away during this step. The custard can go from perfectly charred to burnt in under a minute.
- 11
Remove from the oven and allow the tarts to cool in the tin for 10 minutes before carefully lifting them out. Dust lightly with extra ground cinnamon and serve warm.
A small offset spatula or butter knife helps to gently loosen the tarts from the muffin tin without breaking the crust.
Nutrition per serving
145kcal
Calories
8g
Protein
9g
Carbs
10g
Fat
2g
Fibre
4g
Sugar
65mg
Sodium
Pro Tips
- ✓
Full-fat coconut milk gives a much creamier custard than the light version, so do not swap it here.
- ✓
Erythritol can crystallise slightly as it cools. If you prefer, use powdered erythritol or monk fruit blend for a smoother finish.
- ✓
These tarts taste best eaten slightly warm. Reheat them in the oven at 160 degrees for 5 minutes rather than microwaving.
- ✓
If your custard cracks during baking, your oven was likely too hot. Try reducing by 10 degrees next time.
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For a more traditional flavour, add a tiny strip of lemon zest to the warm milk while it heats, then remove before combining with the eggs.
Frequently Asked Questions
Variations
- •
Lemon Zest Custard Tarts
Add the finely grated zest of one lemon to the custard mixture along with the vanilla. The citrus brightness cuts through the richness beautifully and adds a very traditional Portuguese note.
- •
Dairy-Free Version
Replace the Greek yogurt with a dairy-free coconut yogurt at the same quantity. The rest of the recipe is already dairy free, making this swap very straightforward.
- •
Spiced Chai Custard Tarts
Add half a teaspoon of ground cardamom and a quarter teaspoon of ground ginger to the custard alongside the cinnamon and nutmeg for a warm chai-inspired flavour profile.
- •
Mini Tart Version
Use a 24-hole mini muffin tin and halve the crust pressing amount per hole. Reduce the baking time for the filled tarts to 10 minutes, then grill for 1 to 2 minutes. Great for brunches and sharing platters.
Substitutions
- •Almond flour → Sunflower seed flour (Use at a one-to-one ratio for a nut-free version. The crust will be slightly darker in colour but tastes great.)
- •Full-fat coconut milk → Full-fat oat milk or whole dairy milk (Dairy milk will add slightly more protein and change the flavour to be more traditional. The custard will be slightly less rich but still delicious.)
- •Erythritol → Monk fruit sweetener, raw honey, or maple syrup (Use at a one-to-one ratio for granulated alternatives. Honey or maple syrup will increase the sugar content but provide a more natural sweetness.)
- •Tapioca starch → Arrowroot powder or cornflour (Use at the same quantity. All three help the custard set smoothly without affecting the flavour.)
- •Greek yogurt → Coconut yogurt or skyr (Coconut yogurt makes it fully dairy free. Skyr boosts protein even further and adds a mild tang.)
- •Coconut oil in crust → Unsalted butter or ghee (Butter gives a slightly richer flavour to the crust and works at the same quantity.)
🧊 Storage
Store cooled tarts in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 160 degrees Celsius for 5 minutes before serving. Do not store at room temperature for more than 2 hours due to the egg custard filling.
📅 Make Ahead
The almond flour and oat crusts can be made, pressed into the tin, par-baked, and stored in an airtight container at room temperature for up to 24 hours before filling and baking. The custard mixture can be whisked together and kept covered in the fridge for up to 12 hours. Give it a good stir before pouring into the shells.
