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Savoury Coconut Crust Flan

Mon 26th Feb, 2018 - 2:51pm by Emma Cockrell

A coconut-flour crust provides a great low-carbohydrate alternative to pastry. Being naturally gluten-free, coconut flour can be enjoyed by many with dietary sensitivities. This recipe is also dairy free, making it even more useful for those on the ‘anti-Candida’ diet. Coconut flour baking can be a bit dry, but becomes more moist after a day or two, so this recipe is excellent to make in advance.

Below are two filling ideas for an easy savoury flan. Use them for an evening meal served with a green salad, or pop into a lunch box for an easy packed lunch. You can even grab a slice for breakfast and enjoy as a savoury Italian-Style breakfast tart.


Ingredients Pastry:

  • ½ cup coconut oil melted
  • 2 eggs
  • ¾ cup coconut flour


Mix oil with the eggs and stir in the coconut flour – it should come together in a soft ball. Press into a 9 inch dish and bake at 200 degrees Celsius for 8 minutes. Alternatively press into individual tart pans and bake for 5 minutes.


Ingredients Filling 1:

  • 1 cup chopped butternut squash
  • 1 ½ cups water
  • 2 egg
  • 1 onion
  • 2 sweet peppers
  • 1 Tbsp Extra virgin olive oil
  • 1/2 teaspoon dried chives
  • Black pepper


Place squash and water in a pan and bring to the boil. Simmer until squash is soft – about 10 minutes.

Place this mixture in a blender with the eggs and whizz until smooth.

Meanwhile, finely chop the veg into 1 cm pieces. Gently cook in the olive oil over a medium heat, until soft. Spoon into the part-cooked pastry crust

Pour the egg and squash mixture over the vegetables and sprinkle with dried, chopped chives, black pepper and a little Himalayan pink salt. Bake at 175 degrees Celsius for 15-20 minute or until filling has set.


Ingredients Filling 2:

  • 1 onion
  • 1 sweet pepper
  • 1 courgette
  • 1 Tbsp Extra virgin olive oil
  • 2 eggs
  • 1 cup unsweetened Almond milk (or other daity alternative)
  • Black pepper
  • Pinch dried oregano


Chop the onion, sweet pepper and courgette into small chunks, and soften in the olive oil over a low heat.

Lay the cooked vegetables on the bottom of the pre-cooked coconut flan case.

Whisk the eggs with the ‘milk’ substitute, a pinch of oregano and some black pepper.

Pour over the vegetables

Return to the oven and cook for about 20 minutes until eggs are set and flan is golden